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5 day ULULarms

by orange
1 athletes joined

Program Description

this is a hypertrophy focused program. I personally only have access to weighted calisthenics and barbell training, but feel free to substitute these exercises with dumbbells/kettlebells etc…

Program Overview

  • Level
    Intermediate, Novice, Beginner, Advanced
  • Goal
    Bodybuilding, Bodyweight Fitness
  • Equipment
    Garage Gym
  • Program Length
    12 weeks
  • Time Per Workout
    80 minutes
  • Created
    Mar 19, 2025 02:46
  • Last Edited
    Jun 18, 2025 11:28

Summary

Unleash your upper and lower body potential with the 5 Day ULULarms program! Over the course of 12 weeks, you'll engage in a balanced routine that targets all major muscle groups, with a focus on strength and hypertrophy. This program combines compound movements like the High Bar Squat and Overhead Press with accessory lifts to ensure a comprehensive workout experience. Designed for five days a week, it's perfect for those ready to commit to serious gains in their garage gym. Get ready to transform your physique and build lasting strength!
Muscle Engagement
Front
Back
MuscleSet
Triceps
12.7%
Hamstrings
10.5%
Glutes
10.5%
Quadriceps
9.7%
Biceps
9.3%
Abs
8.9%
Upper Back
8%
Lower Back
5.1%
Front Delts
4.6%
Chest
4.6%
Calves
4.2%
Middle Delts
4.2%
Lats
3.8%
Forearms
2.5%
Adductors
1.3%
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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
Overhead Press (Barbell)
2
8 reps
RPE 8.5
2
Pull-Up (Weighted)
2
10 reps
RPE 8
3
Shrug (Barbell)
2
12 reps
RPE 9.5
4
Bicep Curl (Barbell)
2
12 reps
RPE 8.5
5
Skull Crusher (Barbell)
2
12 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
8 reps
RPE 8.5
2
Pull-Up (Weighted)
2
10 reps
RPE 8
3
Shrug (Barbell)
2
12 reps
RPE 9.5
4
Bicep Curl (Barbell)
2
12 reps
RPE 8.5
5
Skull Crusher (Barbell)
2
12 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
8 reps
RPE 8.5
2
Pull-Up (Weighted)
2
10 reps
RPE 8
3
Shrug (Barbell)
2
12 reps
RPE 9.5
4
Bicep Curl (Barbell)
2
12 reps
RPE 8.5
5
Skull Crusher (Barbell)
2
12 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
8 reps
RPE 8.5
2
Pull-Up (Weighted)
2
10 reps
RPE 8
3
Shrug (Barbell)
2
12 reps
RPE 9.5
4
Bicep Curl (Barbell)
2
12 reps
RPE 8.5
5
Skull Crusher (Barbell)
2
12 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
8 reps
RPE 8.5
2
Pull-Up (Weighted)
2
10 reps
RPE 8
3
Shrug (Barbell)
2
12 reps
RPE 9.5
4
Bicep Curl (Barbell)
2
12 reps
RPE 8.5
5
Skull Crusher (Barbell)
2
12 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
8 reps
RPE 8.5
2
Pull-Up (Weighted)
2
10 reps
RPE 8
3
Shrug (Barbell)
2
12 reps
RPE 9.5
4
Bicep Curl (Barbell)
2
12 reps
RPE 8.5
5
Skull Crusher (Barbell)
2
12 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
8 reps
RPE 8.5
2
Pull-Up (Weighted)
2
10 reps
RPE 8
3
Shrug (Barbell)
2
12 reps
RPE 9.5
4
Bicep Curl (Barbell)
2
12 reps
RPE 8.5
5
Skull Crusher (Barbell)
2
12 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
8 reps
RPE 8.5
2
Pull-Up (Weighted)
2
10 reps
RPE 8
3
Shrug (Barbell)
2
12 reps
RPE 9.5
4
Bicep Curl (Barbell)
2
12 reps
RPE 8.5
5
Skull Crusher (Barbell)
2
12 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
8 reps
RPE 8.5
2
Pull-Up (Weighted)
2
10 reps
RPE 8
3
Shrug (Barbell)
2
12 reps
RPE 9.5
4
Bicep Curl (Barbell)
2
12 reps
RPE 8.5
5
Skull Crusher (Barbell)
2
12 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
8 reps
RPE 8.5
2
Pull-Up (Weighted)
2
10 reps
RPE 8
3
Shrug (Barbell)
2
12 reps
RPE 9.5
4
Bicep Curl (Barbell)
2
12 reps
RPE 8.5
5
Skull Crusher (Barbell)
2
12 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
8 reps
RPE 8.5
2
Pull-Up (Weighted)
2
10 reps
RPE 8
3
Shrug (Barbell)
2
12 reps
RPE 9.5
4
Bicep Curl (Barbell)
2
12 reps
RPE 8.5
5
Skull Crusher (Barbell)
2
12 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
8 reps
RPE 8.5
2
Pull-Up (Weighted)
2
10 reps
RPE 8
3
Shrug (Barbell)
2
12 reps
RPE 9.5
4
Bicep Curl (Barbell)
2
12 reps
RPE 8.5
5
Skull Crusher (Barbell)
2
12 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
8 reps
RPE 9.5
2
Bulgarian Split Squat (Barbell)
2
12 reps
RPE 9
3
Romanian Deadlift (Barbell)
3
8 reps
RPE 9.5
4
Standing Calf Raise
2
12 reps
RPE 9.5
5
Hanging Leg Raise
2
15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
8 reps
RPE 9.5
2
Bulgarian Split Squat (Barbell)
2
12 reps
RPE 9
3
Romanian Deadlift (Barbell)
3
8 reps
RPE 9.5
4
Standing Calf Raise
2
12 reps
RPE 9.5
5
Hanging Leg Raise
2
15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
8 reps
RPE 9.5
2
Bulgarian Split Squat (Barbell)
2
12 reps
RPE 9
3
Romanian Deadlift (Barbell)
3
8 reps
RPE 9.5
4
Standing Calf Raise
2
12 reps
RPE 9.5
5
Hanging Leg Raise
2
15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
8 reps
RPE 9.5
2
Bulgarian Split Squat (Barbell)
2
12 reps
RPE 9
3
Romanian Deadlift (Barbell)
3
8 reps
RPE 9.5
4
Standing Calf Raise
2
12 reps
RPE 9.5
5
Hanging Leg Raise
2
15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
8 reps
RPE 9.5
2
Bulgarian Split Squat (Barbell)
2
12 reps
RPE 9
3
Romanian Deadlift (Barbell)
3
8 reps
RPE 9.5
4
Standing Calf Raise
2
12 reps
RPE 9.5
5
Hanging Leg Raise
2
15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
8 reps
RPE 9.5
2
Bulgarian Split Squat (Barbell)
2
12 reps
RPE 9
3
Romanian Deadlift (Barbell)
3
8 reps
RPE 9.5
4
Standing Calf Raise
2
12 reps
RPE 9.5
5
Hanging Leg Raise
2
15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
8 reps
RPE 9.5
2
Bulgarian Split Squat (Barbell)
2
12 reps
RPE 9
3
Romanian Deadlift (Barbell)
3
8 reps
RPE 9.5
4
Standing Calf Raise
2
12 reps
RPE 9.5
5
Hanging Leg Raise
2
15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
8 reps
RPE 9.5
2
Bulgarian Split Squat (Barbell)
2
12 reps
RPE 9
3
Romanian Deadlift (Barbell)
3
8 reps
RPE 9.5
4
Standing Calf Raise
2
12 reps
RPE 9.5
5
Hanging Leg Raise
2
15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
8 reps
RPE 9.5
2
Bulgarian Split Squat (Barbell)
2
12 reps
RPE 9
3
Romanian Deadlift (Barbell)
3
8 reps
RPE 9.5
4
Standing Calf Raise
2
12 reps
RPE 9.5
5
Hanging Leg Raise
2
15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
8 reps
RPE 9.5
2
Bulgarian Split Squat (Barbell)
2
12 reps
RPE 9
3
Romanian Deadlift (Barbell)
3
8 reps
RPE 9.5
4
Standing Calf Raise
2
12 reps
RPE 9.5
5
Hanging Leg Raise
2
15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
8 reps
RPE 9.5
2
Bulgarian Split Squat (Barbell)
2
12 reps
RPE 9
3
Romanian Deadlift (Barbell)
3
8 reps
RPE 9.5
4
Standing Calf Raise
2
12 reps
RPE 9.5
5
Hanging Leg Raise
2
15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
8 reps
RPE 9.5
2
Bulgarian Split Squat (Barbell)
2
12 reps
RPE 9
3
Romanian Deadlift (Barbell)
3
8 reps
RPE 9.5
4
Standing Calf Raise
2
12 reps
RPE 9.5
5
Hanging Leg Raise
2
15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up (Weighted)
2
8 reps
RPE 9.5
2
Barbell Row
2
8 reps
RPE 9.5
3
JM Press
2
10 reps
RPE 9.5
4
Reverse Bicep Curl (EZ Bar)
2
10 reps
RPE 9.5
5
Shrug (Barbell)
2
12 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up (Weighted)
2
8 reps
RPE 9.5
2
Barbell Row
2
8 reps
RPE 9.5
3
JM Press
2
10 reps
RPE 9.5
4
Reverse Bicep Curl (EZ Bar)
2
10 reps
RPE 9.5
5
Shrug (Barbell)
2
12 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up (Weighted)
2
8 reps
RPE 9.5
2
Barbell Row
2
8 reps
RPE 9.5
3
JM Press
2
10 reps
RPE 9.5
4
Reverse Bicep Curl (EZ Bar)
2
10 reps
RPE 9.5
5
Shrug (Barbell)
2
12 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up (Weighted)
2
8 reps
RPE 9.5
2
Barbell Row
2
8 reps
RPE 9.5
3
JM Press
2
10 reps
RPE 9.5
4
Reverse Bicep Curl (EZ Bar)
2
10 reps
RPE 9.5
5
Shrug (Barbell)
2
12 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up (Weighted)
2
8 reps
RPE 9.5
2
Barbell Row
2
8 reps
RPE 9.5
3
JM Press
2
10 reps
RPE 9.5
4
Reverse Bicep Curl (EZ Bar)
2
10 reps
RPE 9.5
5
Shrug (Barbell)
2
12 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up (Weighted)
2
8 reps
RPE 9.5
2
Barbell Row
2
8 reps
RPE 9.5
3
JM Press
2
10 reps
RPE 9.5
4
Reverse Bicep Curl (EZ Bar)
2
10 reps
RPE 9.5
5
Shrug (Barbell)
2
12 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up (Weighted)
2
8 reps
RPE 9.5
2
Barbell Row
2
8 reps
RPE 9.5
3
JM Press
2
10 reps
RPE 9.5
4
Reverse Bicep Curl (EZ Bar)
2
10 reps
RPE 9.5
5
Shrug (Barbell)
2
12 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up (Weighted)
2
8 reps
RPE 9.5
2
Barbell Row
2
8 reps
RPE 9.5
3
JM Press
2
10 reps
RPE 9.5
4
Reverse Bicep Curl (EZ Bar)
2
10 reps
RPE 9.5
5
Shrug (Barbell)
2
12 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up (Weighted)
2
8 reps
RPE 9.5
2
Barbell Row
2
8 reps
RPE 9.5
3
JM Press
2
10 reps
RPE 9.5
4
Reverse Bicep Curl (EZ Bar)
2
10 reps
RPE 9.5
5
Shrug (Barbell)
2
12 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up (Weighted)
2
8 reps
RPE 9.5
2
Barbell Row
2
8 reps
RPE 9.5
3
JM Press
2
10 reps
RPE 9.5
4
Reverse Bicep Curl (EZ Bar)
2
10 reps
RPE 9.5
5
Shrug (Barbell)
2
12 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up (Weighted)
2
8 reps
RPE 9.5
2
Barbell Row
2
8 reps
RPE 9.5
3
JM Press
2
10 reps
RPE 9.5
4
Reverse Bicep Curl (EZ Bar)
2
10 reps
RPE 9.5
5
Shrug (Barbell)
2
12 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up (Weighted)
2
8 reps
RPE 9.5
2
Barbell Row
2
8 reps
RPE 9.5
3
JM Press
2
10 reps
RPE 9.5
4
Reverse Bicep Curl (EZ Bar)
2
10 reps
RPE 9.5
5
Shrug (Barbell)
2
12 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8 reps
RPE 9.5
2
Bulgarian Split Squat (Barbell)
2
12 reps
RPE 9
3
Squat (Bodyweight)
2
50 reps
RPE 10
4
Standing Calf Raise
2
12 reps
RPE 9.5
5
Hanging Leg Raise
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8 reps
RPE 9.5
2
Bulgarian Split Squat (Barbell)
2
12 reps
RPE 9
3
Squat (Bodyweight)
2
50 reps
RPE 10
4
Standing Calf Raise
2
12 reps
RPE 9.5
5
Hanging Leg Raise
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8 reps
RPE 9.5
2
Bulgarian Split Squat (Barbell)
2
12 reps
RPE 9
3
Squat (Bodyweight)
2
50 reps
RPE 10
4
Standing Calf Raise
2
12 reps
RPE 9.5
5
Hanging Leg Raise
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8 reps
RPE 9.5
2
Bulgarian Split Squat (Barbell)
2
12 reps
RPE 9
3
Squat (Bodyweight)
2
50 reps
RPE 10
4
Standing Calf Raise
2
12 reps
RPE 9.5
5
Hanging Leg Raise
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8 reps
RPE 9.5
2
Bulgarian Split Squat (Barbell)
2
12 reps
RPE 9
3
Squat (Bodyweight)
2
50 reps
RPE 10
4
Standing Calf Raise
2
12 reps
RPE 9.5
5
Hanging Leg Raise
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8 reps
RPE 9.5
2
Bulgarian Split Squat (Barbell)
2
12 reps
RPE 9
3
Squat (Bodyweight)
2
50 reps
RPE 10
4
Standing Calf Raise
2
12 reps
RPE 9.5
5
Hanging Leg Raise
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8 reps
RPE 9.5
2
Bulgarian Split Squat (Barbell)
2
12 reps
RPE 9
3
Squat (Bodyweight)
2
50 reps
RPE 10
4
Standing Calf Raise
2
12 reps
RPE 9.5
5
Hanging Leg Raise
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8 reps
RPE 9.5
2
Bulgarian Split Squat (Barbell)
2
12 reps
RPE 9
3
Squat (Bodyweight)
2
50 reps
RPE 10
4
Standing Calf Raise
2
12 reps
RPE 9.5
5
Hanging Leg Raise
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8 reps
RPE 9.5
2
Bulgarian Split Squat (Barbell)
2
12 reps
RPE 9
3
Squat (Bodyweight)
2
50 reps
RPE 10
4
Standing Calf Raise
2
12 reps
RPE 9.5
5
Hanging Leg Raise
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8 reps
RPE 9.5
2
Bulgarian Split Squat (Barbell)
2
12 reps
RPE 9
3
Squat (Bodyweight)
2
50 reps
RPE 10
4
Standing Calf Raise
2
12 reps
RPE 9.5
5
Hanging Leg Raise
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8 reps
RPE 9.5
2
Bulgarian Split Squat (Barbell)
2
12 reps
RPE 9
3
Squat (Bodyweight)
2
50 reps
RPE 10
4
Standing Calf Raise
2
12 reps
RPE 9.5
5
Hanging Leg Raise
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8 reps
RPE 9.5
2
Bulgarian Split Squat (Barbell)
2
12 reps
RPE 9
3
Squat (Bodyweight)
2
50 reps
RPE 10
4
Standing Calf Raise
2
12 reps
RPE 9.5
5
Hanging Leg Raise
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
8 reps
RPE 9.5
2
Bicep Curl (Barbell)
2
10 reps
RPE 10
3
Skull Crusher (Barbell)
2
10 reps
RPE 10
4
Reverse Bicep Curl (EZ Bar)
2
10 reps
RPE 10
5
JM Press
2
8 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
8 reps
RPE 9.5
2
Bicep Curl (Barbell)
2
10 reps
RPE 10
3
Skull Crusher (Barbell)
2
10 reps
RPE 10
4
Reverse Bicep Curl (EZ Bar)
2
10 reps
RPE 10
5
JM Press
2
8 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
8 reps
RPE 9.5
2
Bicep Curl (Barbell)
2
10 reps
RPE 10
3
Skull Crusher (Barbell)
2
10 reps
RPE 10
4
Reverse Bicep Curl (EZ Bar)
2
10 reps
RPE 10
5
JM Press
2
8 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
8 reps
RPE 9.5
2
Bicep Curl (Barbell)
2
10 reps
RPE 10
3
Skull Crusher (Barbell)
2
10 reps
RPE 10
4
Reverse Bicep Curl (EZ Bar)
2
10 reps
RPE 10
5
JM Press
2
8 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
8 reps
RPE 9.5
2
Bicep Curl (Barbell)
2
10 reps
RPE 10
3
Skull Crusher (Barbell)
2
10 reps
RPE 10
4
Reverse Bicep Curl (EZ Bar)
2
10 reps
RPE 10
5
JM Press
2
8 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
8 reps
RPE 9.5
2
Bicep Curl (Barbell)
2
10 reps
RPE 10
3
Skull Crusher (Barbell)
2
10 reps
RPE 10
4
Reverse Bicep Curl (EZ Bar)
2
10 reps
RPE 10
5
JM Press
2
8 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
8 reps
RPE 9.5
2
Bicep Curl (Barbell)
2
10 reps
RPE 10
3
Skull Crusher (Barbell)
2
10 reps
RPE 10
4
Reverse Bicep Curl (EZ Bar)
2
10 reps
RPE 10
5
JM Press
2
8 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
8 reps
RPE 9.5
2
Bicep Curl (Barbell)
2
10 reps
RPE 10
3
Skull Crusher (Barbell)
2
10 reps
RPE 10
4
Reverse Bicep Curl (EZ Bar)
2
10 reps
RPE 10
5
JM Press
2
8 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
8 reps
RPE 9.5
2
Bicep Curl (Barbell)
2
10 reps
RPE 10
3
Skull Crusher (Barbell)
2
10 reps
RPE 10
4
Reverse Bicep Curl (EZ Bar)
2
10 reps
RPE 10
5
JM Press
2
8 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
8 reps
RPE 9.5
2
Bicep Curl (Barbell)
2
10 reps
RPE 10
3
Skull Crusher (Barbell)
2
10 reps
RPE 10
4
Reverse Bicep Curl (EZ Bar)
2
10 reps
RPE 10
5
JM Press
2
8 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
8 reps
RPE 9.5
2
Bicep Curl (Barbell)
2
10 reps
RPE 10
3
Skull Crusher (Barbell)
2
10 reps
RPE 10
4
Reverse Bicep Curl (EZ Bar)
2
10 reps
RPE 10
5
JM Press
2
8 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
8 reps
RPE 9.5
2
Bicep Curl (Barbell)
2
10 reps
RPE 10
3
Skull Crusher (Barbell)
2
10 reps
RPE 10
4
Reverse Bicep Curl (EZ Bar)
2
10 reps
RPE 10
5
JM Press
2
8 reps
RPE 10
Week 1
1 / 12 Weeks
Day 2
1
High Bar Squat (Barbell)
2 Sets
8 Reps
@9.5
2
Bulgarian Split Squat (Barbell)
2 Sets
12 Reps
@9
3
Romanian Deadlift (Barbell)
3 Sets
8 Reps
@9.5
4
Standing Calf Raise
2 Sets
12 Reps
@9.5
5
Hanging Leg Raise
2 Sets
15 Reps
@10
Day 3
1
Push Up (Weighted)
2 Sets
8 Reps
@9.5
2
Barbell Row
2 Sets
8 Reps
@9.5
3
JM Press
2 Sets
10 Reps
@9.5
4
Reverse Bicep Curl (EZ Bar)
2 Sets
10 Reps
@9.5
5
Shrug (Barbell)
2 Sets
12 Reps
@9.5
Day 1
1
Overhead Press (Barbell)
2 Sets
8 Reps
@8.5
2
Pull-Up (Weighted)
2 Sets
10 Reps
@8
3
Shrug (Barbell)
2 Sets
12 Reps
@9.5
4
Bicep Curl (Barbell)
2 Sets
12 Reps
@8.5
5
Skull Crusher (Barbell)
2 Sets
12 Reps
@8.5
Day 4
1
Romanian Deadlift (Barbell)
3 Sets
8 Reps
@9.5
2
Bulgarian Split Squat (Barbell)
2 Sets
12 Reps
@9
3
Squat (Bodyweight)
2 Sets
50 Reps
@10
4
Standing Calf Raise
2 Sets
12 Reps
@9.5
5
Hanging Leg Raise
2 Sets
-
Day 5
1
Overhead Press (Barbell)
2 Sets
8 Reps
@9.5
2
Bicep Curl (Barbell)
2 Sets
10 Reps
@10
3
Skull Crusher (Barbell)
2 Sets
10 Reps
@10
4
Reverse Bicep Curl (EZ Bar)
2 Sets
10 Reps
@10
5
JM Press
2 Sets
8 Reps
@10