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BoostcampPNG

ulppl

by Ronald Deng
3 athletes joined

Program Description

uhh

Program Overview

  • Level
    Novice
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    13 weeks
  • Time Per Workout
    60 minutes
  • Created
    Aug 30, 2025 07:12
  • Last Edited
    Jan 12, 2026 03:37

Summary

Unlock your potential with the ulppl program, a comprehensive 13-week strength training journey designed for dedicated lifters. Committing to five days a week, you'll engage in a variety of exercises targeting all major muscle groups using a full gym setup. Each session is structured to maximize gains, featuring a mix of machines, free weights, and bodyweight movements. Get ready to build strength, enhance muscle definition, and elevate your fitness game with progressive overload tailored to your capabilities.
Muscle Engagement
Front
Back
MuscleSet
Triceps
13.6%
Upper Back
13.6%
Front Delts
9.2%
Lats
8.4%
Biceps
7.9%
Hamstrings
6.8%
Chest
6.3%
Quadriceps
5.8%
Middle Delts
5.5%
Abs
5.2%
Glutes
4.5%
Adductors
3.7%
Calves
3.7%
Rear Delts
3.1%
Abductors
1.6%
Forearms
1.3%
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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
WEEK 10
WEEK 11
WEEK 12
WEEK 13
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
6-8 reps
-
2
Seated Row (Cable)
3
8-12 reps
-
3
Arnold Press
3
8-12 reps
-
4
Lat Pulldown (Neutral Grip)
3
8-12 reps
-
5
Incline Bench Press (Dumbbell)
3
8-12 reps
-
6
Bayesian Curl
3
8-10 reps
-
7
Tricep Kickback
3
8-10 reps
-
8
Lateral Raise (Cable)
3
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
6-8 reps
-
2
Seated Row (Cable)
3
8-12 reps
-
3
Arnold Press
3
8-12 reps
-
4
Lat Pulldown (Neutral Grip)
3
8-12 reps
-
5
Incline Bench Press (Dumbbell)
3
8-12 reps
-
6
Bayesian Curl
3
8-10 reps
-
7
Tricep Kickback
3
8-10 reps
-
8
Lateral Raise (Cable)
3
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
6-8 reps
-
2
Seated Row (Cable)
3
8-12 reps
-
3
Arnold Press
3
8-12 reps
-
4
Lat Pulldown (Neutral Grip)
3
8-12 reps
-
5
Incline Bench Press (Dumbbell)
3
8-12 reps
-
6
Bayesian Curl
3
8-10 reps
-
7
Tricep Kickback
3
8-10 reps
-
8
Lateral Raise (Cable)
3
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
6-8 reps
-
2
Seated Row (Cable)
3
8-12 reps
-
3
Arnold Press
3
8-12 reps
-
4
Lat Pulldown (Neutral Grip)
3
8-12 reps
-
5
Incline Bench Press (Dumbbell)
3
8-12 reps
-
6
Bayesian Curl
3
8-10 reps
-
7
Tricep Kickback
3
8-10 reps
-
8
Lateral Raise (Cable)
3
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
6-8 reps
-
2
Seated Row (Cable)
3
8-12 reps
-
3
Arnold Press
3
8-12 reps
-
4
Lat Pulldown (Neutral Grip)
3
8-12 reps
-
5
Incline Bench Press (Dumbbell)
3
8-12 reps
-
6
Bayesian Curl
3
8-10 reps
-
7
Tricep Kickback
3
8-10 reps
-
8
Lateral Raise (Cable)
3
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
6-8 reps
-
2
Seated Row (Cable)
3
8-12 reps
-
3
Arnold Press
3
8-12 reps
-
4
Lat Pulldown (Neutral Grip)
3
8-12 reps
-
5
Incline Bench Press (Dumbbell)
3
8-12 reps
-
6
Bayesian Curl
3
8-10 reps
-
7
Tricep Kickback
3
8-10 reps
-
8
Lateral Raise (Cable)
3
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
6-8 reps
-
2
Seated Row (Cable)
3
8-12 reps
-
3
Arnold Press
3
8-12 reps
-
4
Lat Pulldown (Neutral Grip)
3
8-12 reps
-
5
Incline Bench Press (Dumbbell)
3
8-12 reps
-
6
Bayesian Curl
3
8-10 reps
-
7
Tricep Kickback
3
8-10 reps
-
8
Lateral Raise (Cable)
3
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
6-8 reps
-
2
Seated Row (Cable)
3
8-12 reps
-
3
Arnold Press
3
8-12 reps
-
4
Lat Pulldown (Neutral Grip)
3
8-12 reps
-
5
Incline Bench Press (Dumbbell)
3
8-12 reps
-
6
Bayesian Curl
3
8-10 reps
-
7
Tricep Kickback
3
8-10 reps
-
8
Lateral Raise (Cable)
3
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
6-8 reps
-
2
Seated Row (Cable)
3
8-12 reps
-
3
Arnold Press
3
8-12 reps
-
4
Lat Pulldown (Neutral Grip)
3
8-12 reps
-
5
Incline Bench Press (Dumbbell)
3
8-12 reps
-
6
Bayesian Curl
3
8-10 reps
-
7
Tricep Kickback
3
8-10 reps
-
8
Lateral Raise (Cable)
3
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
6-8 reps
-
2
Seated Row (Cable)
3
8-12 reps
-
3
Arnold Press
3
8-12 reps
-
4
Lat Pulldown (Neutral Grip)
3
8-12 reps
-
5
Incline Bench Press (Dumbbell)
3
8-12 reps
-
6
Bayesian Curl
3
8-10 reps
-
7
Tricep Kickback
3
8-10 reps
-
8
Lateral Raise (Cable)
3
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
6-8 reps
-
2
Seated Row (Cable)
3
8-12 reps
-
3
Arnold Press
3
8-12 reps
-
4
Lat Pulldown (Neutral Grip)
3
8-12 reps
-
5
Incline Bench Press (Dumbbell)
3
8-12 reps
-
6
Bayesian Curl
3
8-10 reps
-
7
Tricep Kickback
3
8-10 reps
-
8
Lateral Raise (Cable)
3
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
6-8 reps
-
2
Seated Row (Cable)
3
8-12 reps
-
3
Arnold Press
3
8-12 reps
-
4
Lat Pulldown (Neutral Grip)
3
8-12 reps
-
5
Incline Bench Press (Dumbbell)
3
8-12 reps
-
6
Bayesian Curl
3
8-10 reps
-
7
Tricep Kickback
3
8-10 reps
-
8
Lateral Raise (Cable)
3
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
6-8 reps
-
2
Seated Row (Cable)
3
8-12 reps
-
3
Arnold Press
3
8-12 reps
-
4
Lat Pulldown (Neutral Grip)
3
8-12 reps
-
5
Incline Bench Press (Dumbbell)
3
8-12 reps
-
6
Bayesian Curl
3
8-10 reps
-
7
Tricep Kickback
3
8-10 reps
-
8
Lateral Raise (Cable)
3
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
6-8 reps
-
2
Seated Hamstring Curl
3
8-12 reps
-
3
Hip Abductor (Machine)
3
8-10 reps
-
4
Hip Adductor (Machine)
3
8-10 reps
-
5
Leg Extension
3
8-10 reps
-
6
Standing Calf Raise
3
8-12 reps
-
7
Leg Raise (Captain's Chair)
3
8-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
6-8 reps
-
2
Seated Hamstring Curl
3
8-12 reps
-
3
Hip Abductor (Machine)
3
8-10 reps
-
4
Hip Adductor (Machine)
3
8-10 reps
-
5
Leg Extension
3
8-10 reps
-
6
Standing Calf Raise
3
8-12 reps
-
7
Leg Raise (Captain's Chair)
3
8-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
6-8 reps
-
2
Seated Hamstring Curl
3
8-12 reps
-
3
Hip Abductor (Machine)
3
8-10 reps
-
4
Hip Adductor (Machine)
3
8-10 reps
-
5
Leg Extension
3
8-10 reps
-
6
Standing Calf Raise
3
8-12 reps
-
7
Leg Raise (Captain's Chair)
3
8-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
6-8 reps
-
2
Seated Hamstring Curl
3
8-12 reps
-
3
Hip Abductor (Machine)
3
8-10 reps
-
4
Hip Adductor (Machine)
3
8-10 reps
-
5
Leg Extension
3
8-10 reps
-
6
Standing Calf Raise
3
8-12 reps
-
7
Leg Raise (Captain's Chair)
3
8-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
6-8 reps
-
2
Seated Hamstring Curl
3
8-12 reps
-
3
Hip Abductor (Machine)
3
8-10 reps
-
4
Hip Adductor (Machine)
3
8-10 reps
-
5
Leg Extension
3
8-10 reps
-
6
Standing Calf Raise
3
8-12 reps
-
7
Leg Raise (Captain's Chair)
3
8-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
6-8 reps
-
2
Seated Hamstring Curl
3
8-12 reps
-
3
Hip Abductor (Machine)
3
8-10 reps
-
4
Hip Adductor (Machine)
3
8-10 reps
-
5
Leg Extension
3
8-10 reps
-
6
Standing Calf Raise
3
8-12 reps
-
7
Leg Raise (Captain's Chair)
3
8-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
6-8 reps
-
2
Seated Hamstring Curl
3
8-12 reps
-
3
Hip Abductor (Machine)
3
8-10 reps
-
4
Hip Adductor (Machine)
3
8-10 reps
-
5
Leg Extension
3
8-10 reps
-
6
Standing Calf Raise
3
8-12 reps
-
7
Leg Raise (Captain's Chair)
3
8-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
6-8 reps
-
2
Seated Hamstring Curl
3
8-12 reps
-
3
Hip Abductor (Machine)
3
8-10 reps
-
4
Hip Adductor (Machine)
3
8-10 reps
-
5
Leg Extension
3
8-10 reps
-
6
Standing Calf Raise
3
8-12 reps
-
7
Leg Raise (Captain's Chair)
3
8-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
6-8 reps
-
2
Seated Hamstring Curl
3
8-12 reps
-
3
Hip Abductor (Machine)
3
8-10 reps
-
4
Hip Adductor (Machine)
3
8-10 reps
-
5
Leg Extension
3
8-10 reps
-
6
Standing Calf Raise
3
8-12 reps
-
7
Leg Raise (Captain's Chair)
3
8-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
6-8 reps
-
2
Seated Hamstring Curl
3
8-12 reps
-
3
Hip Abductor (Machine)
3
8-10 reps
-
4
Hip Adductor (Machine)
3
8-10 reps
-
5
Leg Extension
3
8-10 reps
-
6
Standing Calf Raise
3
8-12 reps
-
7
Leg Raise (Captain's Chair)
3
8-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
6-8 reps
-
2
Seated Hamstring Curl
3
8-12 reps
-
3
Hip Abductor (Machine)
3
8-10 reps
-
4
Hip Adductor (Machine)
3
8-10 reps
-
5
Leg Extension
3
8-10 reps
-
6
Standing Calf Raise
3
8-12 reps
-
7
Leg Raise (Captain's Chair)
3
8-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
6-8 reps
-
2
Seated Hamstring Curl
3
8-12 reps
-
3
Hip Abductor (Machine)
3
8-10 reps
-
4
Hip Adductor (Machine)
3
8-10 reps
-
5
Leg Extension
3
8-10 reps
-
6
Standing Calf Raise
3
8-12 reps
-
7
Leg Raise (Captain's Chair)
3
8-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
6-8 reps
-
2
Seated Hamstring Curl
3
8-12 reps
-
3
Hip Abductor (Machine)
3
8-10 reps
-
4
Hip Adductor (Machine)
3
8-10 reps
-
5
Leg Extension
3
8-10 reps
-
6
Standing Calf Raise
3
8-12 reps
-
7
Leg Raise (Captain's Chair)
3
8-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
1
3-5 reps
-
2
Bench Press (Smith Machine)
2
8-10 reps
-
3
Arnold Press
3
8-10 reps
-
4
Chest Fly (Cable)
2
12-15 reps
-
5
Y Raise
3
12-15 reps
-
6A
Tricep Pushdown (Cable)
3
8 reps
-
6B
Overhead Tricep Extension (Cable)
3
8 reps
-
7
Tricep Kickback
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
1
3-5 reps
-
2
Bench Press (Smith Machine)
2
8-10 reps
-
3
Arnold Press
3
8-10 reps
-
4
Chest Fly (Cable)
2
12-15 reps
-
5
Y Raise
3
12-15 reps
-
6A
Tricep Pushdown (Cable)
3
8 reps
-
6B
Overhead Tricep Extension (Cable)
3
8 reps
-
7
Tricep Kickback
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
1
3-5 reps
-
2
Bench Press (Smith Machine)
2
8-10 reps
-
3
Arnold Press
3
8-10 reps
-
4
Chest Fly (Cable)
2
12-15 reps
-
5
Y Raise
3
12-15 reps
-
6A
Tricep Pushdown (Cable)
3
8 reps
-
6B
Overhead Tricep Extension (Cable)
3
8 reps
-
7
Tricep Kickback
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
1
3-5 reps
-
2
Bench Press (Smith Machine)
2
8-10 reps
-
3
Arnold Press
3
8-10 reps
-
4
Chest Fly (Cable)
2
12-15 reps
-
5
Y Raise
3
12-15 reps
-
6A
Tricep Pushdown (Cable)
3
8 reps
-
6B
Overhead Tricep Extension (Cable)
3
8 reps
-
7
Tricep Kickback
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
1
3-5 reps
-
2
Bench Press (Smith Machine)
2
8-10 reps
-
3
Arnold Press
3
8-10 reps
-
4
Chest Fly (Cable)
2
12-15 reps
-
5
Y Raise
3
12-15 reps
-
6A
Tricep Pushdown (Cable)
3
8 reps
-
6B
Overhead Tricep Extension (Cable)
3
8 reps
-
7
Tricep Kickback
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
1
3-5 reps
-
2
Bench Press (Smith Machine)
2
8-10 reps
-
3
Arnold Press
3
8-10 reps
-
4
Chest Fly (Cable)
2
12-15 reps
-
5
Y Raise
3
12-15 reps
-
6A
Tricep Pushdown (Cable)
3
8 reps
-
6B
Overhead Tricep Extension (Cable)
3
8 reps
-
7
Tricep Kickback
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
1
3-5 reps
-
2
Bench Press (Smith Machine)
2
8-10 reps
-
3
Arnold Press
3
8-10 reps
-
4
Chest Fly (Cable)
2
12-15 reps
-
5
Y Raise
3
12-15 reps
-
6A
Tricep Pushdown (Cable)
3
8 reps
-
6B
Overhead Tricep Extension (Cable)
3
8 reps
-
7
Tricep Kickback
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
1
3-5 reps
-
2
Bench Press (Smith Machine)
2
8-10 reps
-
3
Arnold Press
3
8-10 reps
-
4
Chest Fly (Cable)
2
12-15 reps
-
5
Y Raise
3
12-15 reps
-
6A
Tricep Pushdown (Cable)
3
8 reps
-
6B
Overhead Tricep Extension (Cable)
3
8 reps
-
7
Tricep Kickback
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
1
3-5 reps
-
2
Bench Press (Smith Machine)
2
8-10 reps
-
3
Arnold Press
3
8-10 reps
-
4
Chest Fly (Cable)
2
12-15 reps
-
5
Y Raise
3
12-15 reps
-
6A
Tricep Pushdown (Cable)
3
8 reps
-
6B
Overhead Tricep Extension (Cable)
3
8 reps
-
7
Tricep Kickback
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
1
3-5 reps
-
2
Bench Press (Smith Machine)
2
8-10 reps
-
3
Arnold Press
3
8-10 reps
-
4
Chest Fly (Cable)
2
12-15 reps
-
5
Y Raise
3
12-15 reps
-
6A
Tricep Pushdown (Cable)
3
8 reps
-
6B
Overhead Tricep Extension (Cable)
3
8 reps
-
7
Tricep Kickback
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
1
3-5 reps
-
2
Bench Press (Smith Machine)
2
8-10 reps
-
3
Arnold Press
3
8-10 reps
-
4
Chest Fly (Cable)
2
12-15 reps
-
5
Y Raise
3
12-15 reps
-
6A
Tricep Pushdown (Cable)
3
8 reps
-
6B
Overhead Tricep Extension (Cable)
3
8 reps
-
7
Tricep Kickback
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
1
3-5 reps
-
2
Bench Press (Smith Machine)
2
8-10 reps
-
3
Arnold Press
3
8-10 reps
-
4
Chest Fly (Cable)
2
12-15 reps
-
5
Y Raise
3
12-15 reps
-
6A
Tricep Pushdown (Cable)
3
8 reps
-
6B
Overhead Tricep Extension (Cable)
3
8 reps
-
7
Tricep Kickback
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
1
3-5 reps
-
2
Bench Press (Smith Machine)
2
8-10 reps
-
3
Arnold Press
3
8-10 reps
-
4
Chest Fly (Cable)
2
12-15 reps
-
5
Y Raise
3
12-15 reps
-
6A
Tricep Pushdown (Cable)
3
8 reps
-
6B
Overhead Tricep Extension (Cable)
3
8 reps
-
7
Tricep Kickback
2
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
1
1
1
1
10 reps
10 reps
10 reps
10 reps
RPE 5
RPE 7
RPE 8
RPE 10
2
Lat Pulldown (Neutral Grip)
1
10 reps
-
3
Seated Row (Machine)
3
10-12 reps
-
4
Pullover (Dumbbell)
2
10-12 reps
-
5
Face Pull
3
12-15 reps
-
6
Preacher Curl (Dumbbell)
2
10-12 reps
-
7
Incline Hammer Curl (Dumbbell)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
1
1
1
1
10 reps
10 reps
10 reps
10 reps
RPE 5
RPE 7
RPE 8
RPE 10
2
Lat Pulldown (Neutral Grip)
1
10 reps
-
3
Seated Row (Machine)
3
10-12 reps
-
4
Pullover (Dumbbell)
2
10-12 reps
-
5
Face Pull
3
12-15 reps
-
6
Preacher Curl (Dumbbell)
2
10-12 reps
-
7
Incline Hammer Curl (Dumbbell)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
1
1
1
1
10 reps
10 reps
10 reps
10 reps
RPE 5
RPE 7
RPE 8
RPE 10
2
Lat Pulldown (Neutral Grip)
1
10 reps
-
3
Seated Row (Machine)
3
10-12 reps
-
4
Pullover (Dumbbell)
2
10-12 reps
-
5
Face Pull
3
12-15 reps
-
6
Preacher Curl (Dumbbell)
2
10-12 reps
-
7
Incline Hammer Curl (Dumbbell)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
1
1
1
1
10 reps
10 reps
10 reps
10 reps
RPE 5
RPE 7
RPE 8
RPE 10
2
Lat Pulldown (Neutral Grip)
1
10 reps
-
3
Seated Row (Machine)
3
10-12 reps
-
4
Pullover (Dumbbell)
2
10-12 reps
-
5
Face Pull
3
12-15 reps
-
6
Preacher Curl (Dumbbell)
2
10-12 reps
-
7
Incline Hammer Curl (Dumbbell)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
1
1
1
1
10 reps
10 reps
10 reps
10 reps
RPE 5
RPE 7
RPE 8
RPE 10
2
Lat Pulldown (Neutral Grip)
1
10 reps
-
3
Seated Row (Machine)
3
10-12 reps
-
4
Pullover (Dumbbell)
2
10-12 reps
-
5
Face Pull
3
12-15 reps
-
6
Preacher Curl (Dumbbell)
2
10-12 reps
-
7
Incline Hammer Curl (Dumbbell)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
1
1
1
1
10 reps
10 reps
10 reps
10 reps
RPE 5
RPE 7
RPE 8
RPE 10
2
Lat Pulldown (Neutral Grip)
1
10 reps
-
3
Seated Row (Machine)
3
10-12 reps
-
4
Pullover (Dumbbell)
2
10-12 reps
-
5
Face Pull
3
12-15 reps
-
6
Preacher Curl (Dumbbell)
2
10-12 reps
-
7
Incline Hammer Curl (Dumbbell)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
1
1
1
1
10 reps
10 reps
10 reps
10 reps
RPE 5
RPE 7
RPE 8
RPE 10
2
Lat Pulldown (Neutral Grip)
1
10 reps
-
3
Seated Row (Machine)
3
10-12 reps
-
4
Pullover (Dumbbell)
2
10-12 reps
-
5
Face Pull
3
12-15 reps
-
6
Preacher Curl (Dumbbell)
2
10-12 reps
-
7
Incline Hammer Curl (Dumbbell)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
1
1
1
1
10 reps
10 reps
10 reps
10 reps
RPE 5
RPE 7
RPE 8
RPE 10
2
Lat Pulldown (Neutral Grip)
1
10 reps
-
3
Seated Row (Machine)
3
10-12 reps
-
4
Pullover (Dumbbell)
2
10-12 reps
-
5
Face Pull
3
12-15 reps
-
6
Preacher Curl (Dumbbell)
2
10-12 reps
-
7
Incline Hammer Curl (Dumbbell)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
1
1
1
1
10 reps
10 reps
10 reps
10 reps
RPE 5
RPE 7
RPE 8
RPE 10
2
Lat Pulldown (Neutral Grip)
1
10 reps
-
3
Seated Row (Machine)
3
10-12 reps
-
4
Pullover (Dumbbell)
2
10-12 reps
-
5
Face Pull
3
12-15 reps
-
6
Preacher Curl (Dumbbell)
2
10-12 reps
-
7
Incline Hammer Curl (Dumbbell)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
1
1
1
1
10 reps
10 reps
10 reps
10 reps
RPE 5
RPE 7
RPE 8
RPE 10
2
Lat Pulldown (Neutral Grip)
1
10 reps
-
3
Seated Row (Machine)
3
10-12 reps
-
4
Pullover (Dumbbell)
2
10-12 reps
-
5
Face Pull
3
12-15 reps
-
6
Preacher Curl (Dumbbell)
2
10-12 reps
-
7
Incline Hammer Curl (Dumbbell)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
1
1
1
1
10 reps
10 reps
10 reps
10 reps
RPE 5
RPE 7
RPE 8
RPE 10
2
Lat Pulldown (Neutral Grip)
1
10 reps
-
3
Seated Row (Machine)
3
10-12 reps
-
4
Pullover (Dumbbell)
2
10-12 reps
-
5
Face Pull
3
12-15 reps
-
6
Preacher Curl (Dumbbell)
2
10-12 reps
-
7
Incline Hammer Curl (Dumbbell)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
1
1
1
1
10 reps
10 reps
10 reps
10 reps
RPE 5
RPE 7
RPE 8
RPE 10
2
Lat Pulldown (Neutral Grip)
1
10 reps
-
3
Seated Row (Machine)
3
10-12 reps
-
4
Pullover (Dumbbell)
2
10-12 reps
-
5
Face Pull
3
12-15 reps
-
6
Preacher Curl (Dumbbell)
2
10-12 reps
-
7
Incline Hammer Curl (Dumbbell)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
1
1
1
1
10 reps
10 reps
10 reps
10 reps
RPE 5
RPE 7
RPE 8
RPE 10
2
Lat Pulldown (Neutral Grip)
1
10 reps
-
3
Seated Row (Machine)
3
10-12 reps
-
4
Pullover (Dumbbell)
2
10-12 reps
-
5
Face Pull
3
12-15 reps
-
6
Preacher Curl (Dumbbell)
2
10-12 reps
-
7
Incline Hammer Curl (Dumbbell)
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
5 reps
-
2
Squat (Smith Machine)
1
2-4 reps
-
3
Leg Curl
3
10-12 reps
-
4
Walking Lunge (Dumbbell)
2
10 reps
-
5
Standing Calf Raise
4
10-12 reps
-
6
Abs Crunch (Machine)
3
10-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
5 reps
-
2
Squat (Smith Machine)
1
2-4 reps
-
3
Leg Curl
3
10-12 reps
-
4
Walking Lunge (Dumbbell)
2
10 reps
-
5
Standing Calf Raise
4
10-12 reps
-
6
Abs Crunch (Machine)
3
10-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
5 reps
-
2
Squat (Smith Machine)
1
2-4 reps
-
3
Leg Curl
3
10-12 reps
-
4
Walking Lunge (Dumbbell)
2
10 reps
-
5
Standing Calf Raise
4
10-12 reps
-
6
Abs Crunch (Machine)
3
10-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
5 reps
-
2
Squat (Smith Machine)
1
2-4 reps
-
3
Leg Curl
3
10-12 reps
-
4
Walking Lunge (Dumbbell)
2
10 reps
-
5
Standing Calf Raise
4
10-12 reps
-
6
Abs Crunch (Machine)
3
10-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
5 reps
-
2
Squat (Smith Machine)
1
2-4 reps
-
3
Leg Curl
3
10-12 reps
-
4
Walking Lunge (Dumbbell)
2
10 reps
-
5
Standing Calf Raise
4
10-12 reps
-
6
Abs Crunch (Machine)
3
10-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
5 reps
-
2
Squat (Smith Machine)
1
2-4 reps
-
3
Leg Curl
3
10-12 reps
-
4
Walking Lunge (Dumbbell)
2
10 reps
-
5
Standing Calf Raise
4
10-12 reps
-
6
Abs Crunch (Machine)
3
10-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
5 reps
-
2
Squat (Smith Machine)
1
2-4 reps
-
3
Leg Curl
3
10-12 reps
-
4
Walking Lunge (Dumbbell)
2
10 reps
-
5
Standing Calf Raise
4
10-12 reps
-
6
Abs Crunch (Machine)
3
10-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
5 reps
-
2
Squat (Smith Machine)
1
2-4 reps
-
3
Leg Curl
3
10-12 reps
-
4
Walking Lunge (Dumbbell)
2
10 reps
-
5
Standing Calf Raise
4
10-12 reps
-
6
Abs Crunch (Machine)
3
10-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
5 reps
-
2
Squat (Smith Machine)
1
2-4 reps
-
3
Leg Curl
3
10-12 reps
-
4
Walking Lunge (Dumbbell)
2
10 reps
-
5
Standing Calf Raise
4
10-12 reps
-
6
Abs Crunch (Machine)
3
10-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
5 reps
-
2
Squat (Smith Machine)
1
2-4 reps
-
3
Leg Curl
3
10-12 reps
-
4
Walking Lunge (Dumbbell)
2
10 reps
-
5
Standing Calf Raise
4
10-12 reps
-
6
Abs Crunch (Machine)
3
10-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
5 reps
-
2
Squat (Smith Machine)
1
2-4 reps
-
3
Leg Curl
3
10-12 reps
-
4
Walking Lunge (Dumbbell)
2
10 reps
-
5
Standing Calf Raise
4
10-12 reps
-
6
Abs Crunch (Machine)
3
10-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
5 reps
-
2
Squat (Smith Machine)
1
2-4 reps
-
3
Leg Curl
3
10-12 reps
-
4
Walking Lunge (Dumbbell)
2
10 reps
-
5
Standing Calf Raise
4
10-12 reps
-
6
Abs Crunch (Machine)
3
10-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
5 reps
-
2
Squat (Smith Machine)
1
2-4 reps
-
3
Leg Curl
3
10-12 reps
-
4
Walking Lunge (Dumbbell)
2
10 reps
-
5
Standing Calf Raise
4
10-12 reps
-
6
Abs Crunch (Machine)
3
10-12 reps
-
Week 1
1 / 13 Weeks
Day 1
1
Bench Press (Smith Machine)
3 Sets
6-8 Reps
-
2
Seated Row (Cable)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
-
-
-
3
Arnold Press
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
-
-
-
4
Lat Pulldown (Neutral Grip)
3 Sets
8-12 Reps
-
5
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
-
6
Bayesian Curl
3 Sets
8-10 Reps
-
7
Tricep Kickback
3 Sets
8-10 Reps
-
8
Lateral Raise (Cable)
3 Sets
8-10 Reps
-
Day 2
1
Squat (Smith Machine)
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
-
-
-
2
Seated Hamstring Curl
3 Sets
8-12 Reps
-
3
Hip Abductor (Machine)
3 Sets
8-10 Reps
-
4
Hip Adductor (Machine)
3 Sets
8-10 Reps
-
5
Leg Extension
3 Sets
8-10 Reps
-
6
Standing Calf Raise
3 Sets
8-12 Reps
-
7
Leg Raise (Captain's Chair)
3 Sets
8-20 Reps
-
Day 3
1
Bench Press (Smith Machine)
1 Set
3-5 Reps
-
2
Bench Press (Smith Machine)
2 Sets
8-10 Reps
-
3
Arnold Press
3 Sets
8-10 Reps
-
4
Chest Fly (Cable)
2 Sets
12-15 Reps
-
5
Y Raise
3 Sets
12-15 Reps
-
6A
Tricep Pushdown (Cable)
3 Sets
8 Reps
-
6B
Overhead Tricep Extension (Cable)
3 Sets
8 Reps
-
7
Tricep Kickback
1 Set
1 Set
8-12 Reps
8-12 Reps
-
-
Day 4
1
Lat Pulldown (Neutral Grip)
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
10 Reps
@5
@7
@8
@10
2
Lat Pulldown (Neutral Grip)
1 Set
10 Reps
-
3
Seated Row (Machine)
3 Sets
10-12 Reps
-
4
Pullover (Dumbbell)
2 Sets
10-12 Reps
-
5
Face Pull
3 Sets
12-15 Reps
-
6
Preacher Curl (Dumbbell)
2 Sets
10-12 Reps
-
7
Incline Hammer Curl (Dumbbell)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
-
-
-
Day 5
1
Squat (Smith Machine)
2 Sets
5 Reps
-
2
Squat (Smith Machine)
1 Set
2-4 Reps
-
3
Leg Curl
3 Sets
10-12 Reps
-
4
Walking Lunge (Dumbbell)
2 Sets
10 Reps
-
5
Standing Calf Raise
4 Sets
10-12 Reps
-
6
Abs Crunch (Machine)
3 Sets
10-12 Reps
-