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Upper lower xoxo

by null
7 athletes joined

Program Description

To get very small and achieve max atrophy

Program Overview

  • Level
    Beginner, Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    16 weeks
  • Time Per Workout
    70 minutes
  • Created
    Jan 31, 2025 11:36
  • Last Edited
    Jun 18, 2025 12:17

Summary

Elevate your strength training with the Upper Lower XOXO program, a comprehensive 16-week plan designed for serious lifters. Comprising four days of targeted workouts each week, this program focuses on building muscle and strength through a balanced upper and lower body split. You’ll engage in a variety of exercises, including the Romanian Deadlift and Hack Squat, utilizing gym equipment to maximize your gains. Get ready to push your limits and transform your physique with structured intensity and progressive overload!
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4.8 Stars with 10, 000+ Ratings
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
WEEK 14
WEEK 15
WEEK 16
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
5-8 reps
RPE 8-10
2
Lat Pulldown (Neutral Grip)
3
5-8 reps
RPE 8-10
3
Chest Fly (Machine)
2
6-10 reps
RPE 8-10
4
T-Bar Row
2
5-8 reps
RPE 8-10
5
Single Arm Tricep Extension (Cable)
2
7-10 reps
RPE 8-10
6
Bicep Curl (Machine)
2
7-10 reps
RPE 8-10
7
Lateral Raise (Machine)
2
8-12 reps
RPE 8-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
5-8 reps
RPE 8-10
2
Lat Pulldown (Neutral Grip)
3
5-8 reps
RPE 8-10
3
Hack Squat
1
1
5-8 reps
-
RPE 10
-
4
Chest Fly (Machine)
2
6-10 reps
RPE 8-10
5
Chest Supported Row (Machine)
2
5-8 reps
RPE 8-10
6
Leg Curl
2
8 reps
RPE 10
7
Leg Extension
2
8 reps
RPE 10
8
Seated Dip (Machine)
2
7-10 reps
RPE 8-10
9
Bicep Curl (Machine)
2
7-10 reps
RPE 8-10
10
Lateral Raise (Machine)
2
8-12 reps
RPE 8-10
11
Standing Calf Raise
2
5-8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
5-8 reps
RPE 8-10
2
Lat Pulldown (Neutral Grip)
3
5-8 reps
RPE 8-10
3
Chest Fly (Machine)
2
6-10 reps
RPE 8-10
4
Chest Supported Row (Machine)
3
5-8 reps
RPE 8-10
5
Seated Dip (Machine)
2
7-10 reps
RPE 8-10
6
Bicep Curl (Machine)
2
7-10 reps
RPE 8-10
7
Lateral Raise (Machine)
2
8-12 reps
RPE 8-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
5-8 reps
RPE 8-10
2
Lat Pulldown (Neutral Grip)
3
5-8 reps
RPE 8-10
3
Chest Fly (Machine)
2
6-10 reps
RPE 8-10
4
Chest Supported Row (Machine)
3
5-8 reps
RPE 8-10
5
Seated Dip (Machine)
2
7-10 reps
RPE 8-10
6
Bicep Curl (Machine)
2
7-10 reps
RPE 8-10
7
Lateral Raise (Machine)
2
8-12 reps
RPE 8-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
5-8 reps
RPE 8-10
2
Lat Pulldown (Neutral Grip)
3
5-8 reps
RPE 8-10
3
Chest Fly (Machine)
2
6-10 reps
RPE 8-10
4
T-Bar Row
2
5-8 reps
RPE 8-10
5
Single Arm Tricep Extension (Cable)
2
7-10 reps
RPE 8-10
6
Bicep Curl (Machine)
2
7-10 reps
RPE 8-10
7
Lateral Raise (Machine)
2
8-12 reps
RPE 8-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
5-8 reps
RPE 8-10
2
Lat Pulldown (Neutral Grip)
3
5-8 reps
RPE 8-10
3
Chest Fly (Machine)
2
6-10 reps
RPE 8-10
4
T-Bar Row
2
5-8 reps
RPE 8-10
5
Single Arm Tricep Extension (Cable)
2
7-10 reps
RPE 8-10
6
Bicep Curl (Machine)
2
7-10 reps
RPE 8-10
7
Lateral Raise (Machine)
2
8-12 reps
RPE 8-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
5-8 reps
RPE 8-10
2
Lat Pulldown (Neutral Grip)
3
5-8 reps
RPE 8-10
3
Chest Fly (Machine)
2
6-10 reps
RPE 8-10
4
T-Bar Row
2
5-8 reps
RPE 8-10
5
Single Arm Tricep Extension (Cable)
2
7-10 reps
RPE 8-10
6
Bicep Curl (Machine)
2
7-10 reps
RPE 8-10
7
Lateral Raise (Machine)
2
8-12 reps
RPE 8-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
5-8 reps
RPE 8-10
2
Lat Pulldown (Neutral Grip)
3
5-8 reps
RPE 8-10
3
Chest Fly (Machine)
2
6-10 reps
RPE 8-10
4
T-Bar Row
2
5-8 reps
RPE 8-10
5
Single Arm Tricep Extension (Cable)
2
7-10 reps
RPE 8-10
6
Bicep Curl (Machine)
2
7-10 reps
RPE 8-10
7
Lateral Raise (Machine)
2
8-12 reps
RPE 8-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
5-8 reps
RPE 8-10
2
Lat Pulldown (Neutral Grip)
3
5-8 reps
RPE 8-10
3
Chest Fly (Machine)
2
6-10 reps
RPE 8-10
4
T-Bar Row
2
5-8 reps
RPE 8-10
5
Single Arm Tricep Extension (Cable)
2
7-10 reps
RPE 8-10
6
Bicep Curl (Machine)
2
7-10 reps
RPE 8-10
7
Lateral Raise (Machine)
2
8-12 reps
RPE 8-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
5-8 reps
RPE 8-10
2
Lat Pulldown (Neutral Grip)
3
5-8 reps
RPE 8-10
3
Chest Fly (Machine)
2
6-10 reps
RPE 8-10
4
T-Bar Row
2
5-8 reps
RPE 8-10
5
Single Arm Tricep Extension (Cable)
2
7-10 reps
RPE 8-10
6
Bicep Curl (Machine)
2
7-10 reps
RPE 8-10
7
Lateral Raise (Machine)
2
8-12 reps
RPE 8-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
5-8 reps
RPE 8-10
2
Lat Pulldown (Neutral Grip)
3
5-8 reps
RPE 8-10
3
Chest Fly (Machine)
2
6-10 reps
RPE 8-10
4
T-Bar Row
2
5-8 reps
RPE 8-10
5
Single Arm Tricep Extension (Cable)
2
7-10 reps
RPE 8-10
6
Bicep Curl (Machine)
2
7-10 reps
RPE 8-10
7
Lateral Raise (Machine)
2
8-12 reps
RPE 8-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
5-8 reps
RPE 8-10
2
Lat Pulldown (Neutral Grip)
3
5-8 reps
RPE 8-10
3
Chest Fly (Machine)
2
6-10 reps
RPE 8-10
4
T-Bar Row
2
5-8 reps
RPE 8-10
5
Single Arm Tricep Extension (Cable)
2
7-10 reps
RPE 8-10
6
Bicep Curl (Machine)
2
7-10 reps
RPE 8-10
7
Lateral Raise (Machine)
2
8-12 reps
RPE 8-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
5-8 reps
RPE 8-10
2
Lat Pulldown (Neutral Grip)
3
5-8 reps
RPE 8-10
3
Chest Fly (Machine)
2
6-10 reps
RPE 8-10
4
T-Bar Row
2
5-8 reps
RPE 8-10
5
Single Arm Tricep Extension (Cable)
2
7-10 reps
RPE 8-10
6
Bicep Curl (Machine)
2
7-10 reps
RPE 8-10
7
Lateral Raise (Machine)
2
8-12 reps
RPE 8-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
5-8 reps
RPE 8-10
2
Lat Pulldown (Neutral Grip)
3
5-8 reps
RPE 8-10
3
Chest Fly (Machine)
2
6-10 reps
RPE 8-10
4
T-Bar Row
2
5-8 reps
RPE 8-10
5
Single Arm Tricep Extension (Cable)
2
7-10 reps
RPE 8-10
6
Bicep Curl (Machine)
2
7-10 reps
RPE 8-10
7
Lateral Raise (Machine)
2
8-12 reps
RPE 8-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
5-8 reps
RPE 8-10
2
Lat Pulldown (Neutral Grip)
3
5-8 reps
RPE 8-10
3
Chest Fly (Machine)
2
6-10 reps
RPE 8-10
4
T-Bar Row
2
5-8 reps
RPE 8-10
5
Single Arm Tricep Extension (Cable)
2
7-10 reps
RPE 8-10
6
Bicep Curl (Machine)
2
7-10 reps
RPE 8-10
7
Lateral Raise (Machine)
2
8-12 reps
RPE 8-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
5-8 reps
RPE 8-10
2
Lat Pulldown (Neutral Grip)
3
5-8 reps
RPE 8-10
3
Chest Fly (Machine)
2
6-10 reps
RPE 8-10
4
T-Bar Row
2
5-8 reps
RPE 8-10
5
Single Arm Tricep Extension (Cable)
2
7-10 reps
RPE 8-10
6
Bicep Curl (Machine)
2
7-10 reps
RPE 8-10
7
Lateral Raise (Machine)
2
8-12 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
5-8 reps
RPE 8-10
2
Leg Curl
2
7-10 reps
RPE 8-10
3
Leg Extension
2
7-10 reps
RPE 10
4
Standing Calf Raise
3
5-8 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
5-8 reps
RPE 8-10
2
Leg Curl
2
8-12 reps
RPE 8-10
3
Bulgarian Split Squat (Dumbbell)
2
6-10 reps
RPE 8-10
4
Standing Calf Raise
3
5-8 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
5-8 reps
RPE 8-10
2
Leg Curl
2
8-12 reps
RPE 8-10
3
Bulgarian Split Squat (Dumbbell)
2
6-10 reps
RPE 8-10
4
Standing Calf Raise
3
5-8 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
5-8 reps
RPE 8-10
2
Leg Curl
2
8-12 reps
RPE 8-10
3
Bulgarian Split Squat (Dumbbell)
2
6-10 reps
RPE 8-10
4
Standing Calf Raise
3
5-8 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
5-8 reps
RPE 8-10
2
Leg Curl
2
7-10 reps
RPE 8-10
3
Leg Extension
2
7-10 reps
RPE 10
4
Standing Calf Raise
3
5-8 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
5-8 reps
RPE 8-10
2
Leg Curl
2
7-10 reps
RPE 8-10
3
Leg Extension
2
7-10 reps
RPE 10
4
Standing Calf Raise
3
5-8 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
5-8 reps
RPE 8-10
2
Leg Curl
2
7-10 reps
RPE 8-10
3
Leg Extension
2
7-10 reps
RPE 10
4
Standing Calf Raise
3
5-8 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
5-8 reps
RPE 8-10
2
Leg Curl
2
7-10 reps
RPE 8-10
3
Leg Extension
2
7-10 reps
RPE 10
4
Standing Calf Raise
3
5-8 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
5-8 reps
RPE 8-10
2
Leg Curl
2
7-10 reps
RPE 8-10
3
Leg Extension
2
7-10 reps
RPE 10
4
Standing Calf Raise
3
5-8 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
5-8 reps
RPE 8-10
2
Leg Curl
2
7-10 reps
RPE 8-10
3
Leg Extension
2
7-10 reps
RPE 10
4
Standing Calf Raise
3
5-8 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
5-8 reps
RPE 8-10
2
Leg Curl
2
7-10 reps
RPE 8-10
3
Leg Extension
2
7-10 reps
RPE 10
4
Standing Calf Raise
3
5-8 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
5-8 reps
RPE 8-10
2
Leg Curl
2
7-10 reps
RPE 8-10
3
Leg Extension
2
7-10 reps
RPE 10
4
Standing Calf Raise
3
5-8 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
5-8 reps
RPE 8-10
2
Leg Curl
2
7-10 reps
RPE 8-10
3
Leg Extension
2
7-10 reps
RPE 10
4
Standing Calf Raise
3
5-8 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
5-8 reps
RPE 8-10
2
Leg Curl
2
7-10 reps
RPE 8-10
3
Leg Extension
2
7-10 reps
RPE 10
4
Standing Calf Raise
3
5-8 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
5-8 reps
RPE 8-10
2
Leg Curl
2
7-10 reps
RPE 8-10
3
Leg Extension
2
7-10 reps
RPE 10
4
Standing Calf Raise
3
5-8 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
5-8 reps
RPE 8-10
2
Leg Curl
2
7-10 reps
RPE 8-10
3
Leg Extension
2
7-10 reps
RPE 10
4
Standing Calf Raise
3
5-8 reps
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
5-8 reps
RPE 8-10
2
High Row
3
5-8 reps
RPE 8-10
3
Chest Fly (Cable)
2
6-10 reps
RPE 8-10
4
Chest Supported Row (Machine)
2
5-8 reps
RPE 8-10
5
Overhead Tricep Extension (Cable)
2
6-10 reps
RPE 8-10
6
Preacher Curl (Dumbbell)
2
6-9 reps
RPE 8-10
7
Lateral Raise (Dumbbell)
2
6-10 reps
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
5-8 reps
RPE 8-10
2
Lat Pulldown
3
5-8 reps
RPE 8-10
3
Chest Fly (Cable)
2
6-10 reps
RPE 8-10
4
High Row
2
5-8 reps
RPE 8-10
5
Overhead Tricep Extension (Cable)
2
6-10 reps
RPE 8-10
6
Preacher Curl (Dumbbell)
2
6-9 reps
RPE 8-10
7
Lateral Raise (Dumbbell)
2
6-10 reps
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
5-8 reps
RPE 8-10
2
Lat Pulldown
3
5-8 reps
RPE 8-10
3
Chest Fly (Cable)
2
6-10 reps
RPE 8-10
4
High Row
3
5-8 reps
RPE 8-10
5
Overhead Tricep Extension (Cable)
2
6-10 reps
RPE 8-10
6
Preacher Curl (Dumbbell)
2
6-9 reps
RPE 8-10
7
Lateral Raise (Dumbbell)
2
6-10 reps
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
5-8 reps
RPE 8-10
2
Lat Pulldown
3
5-8 reps
RPE 8-10
3
Chest Fly (Cable)
2
6-10 reps
RPE 8-10
4
High Row
3
5-8 reps
RPE 8-10
5
Overhead Tricep Extension (Cable)
2
6-10 reps
RPE 8-10
6
Preacher Curl (Dumbbell)
2
6-9 reps
RPE 8-10
7
Lateral Raise (Dumbbell)
2
6-10 reps
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
5-8 reps
RPE 8-10
2
High Row
3
5-8 reps
RPE 8-10
3
Chest Fly (Cable)
2
6-10 reps
RPE 8-10
4
Chest Supported Row (Machine)
2
5-8 reps
RPE 8-10
5
Overhead Tricep Extension (Cable)
2
6-10 reps
RPE 8-10
6
Preacher Curl (Dumbbell)
2
6-9 reps
RPE 8-10
7
Lateral Raise (Dumbbell)
2
6-10 reps
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
5-8 reps
RPE 8-10
2
High Row
3
5-8 reps
RPE 8-10
3
Chest Fly (Cable)
2
6-10 reps
RPE 8-10
4
Chest Supported Row (Machine)
2
5-8 reps
RPE 8-10
5
Overhead Tricep Extension (Cable)
2
6-10 reps
RPE 8-10
6
Preacher Curl (Dumbbell)
2
6-9 reps
RPE 8-10
7
Lateral Raise (Dumbbell)
2
6-10 reps
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
5-8 reps
RPE 8-10
2
High Row
3
5-8 reps
RPE 8-10
3
Chest Fly (Cable)
2
6-10 reps
RPE 8-10
4
Chest Supported Row (Machine)
2
5-8 reps
RPE 8-10
5
Overhead Tricep Extension (Cable)
2
6-10 reps
RPE 8-10
6
Preacher Curl (Dumbbell)
2
6-9 reps
RPE 8-10
7
Lateral Raise (Dumbbell)
2
6-10 reps
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
5-8 reps
RPE 8-10
2
High Row
3
5-8 reps
RPE 8-10
3
Chest Fly (Cable)
2
6-10 reps
RPE 8-10
4
Chest Supported Row (Machine)
2
5-8 reps
RPE 8-10
5
Overhead Tricep Extension (Cable)
2
6-10 reps
RPE 8-10
6
Preacher Curl (Dumbbell)
2
6-9 reps
RPE 8-10
7
Lateral Raise (Dumbbell)
2
6-10 reps
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
5-8 reps
RPE 8-10
2
High Row
3
5-8 reps
RPE 8-10
3
Chest Fly (Cable)
2
6-10 reps
RPE 8-10
4
Chest Supported Row (Machine)
2
5-8 reps
RPE 8-10
5
Overhead Tricep Extension (Cable)
2
6-10 reps
RPE 8-10
6
Preacher Curl (Dumbbell)
2
6-9 reps
RPE 8-10
7
Lateral Raise (Dumbbell)
2
6-10 reps
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
5-8 reps
RPE 8-10
2
High Row
3
5-8 reps
RPE 8-10
3
Chest Fly (Cable)
2
6-10 reps
RPE 8-10
4
Chest Supported Row (Machine)
2
5-8 reps
RPE 8-10
5
Overhead Tricep Extension (Cable)
2
6-10 reps
RPE 8-10
6
Preacher Curl (Dumbbell)
2
6-9 reps
RPE 8-10
7
Lateral Raise (Dumbbell)
2
6-10 reps
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
5-8 reps
RPE 8-10
2
High Row
3
5-8 reps
RPE 8-10
3
Chest Fly (Cable)
2
6-10 reps
RPE 8-10
4
Chest Supported Row (Machine)
2
5-8 reps
RPE 8-10
5
Overhead Tricep Extension (Cable)
2
6-10 reps
RPE 8-10
6
Preacher Curl (Dumbbell)
2
6-9 reps
RPE 8-10
7
Lateral Raise (Dumbbell)
2
6-10 reps
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
5-8 reps
RPE 8-10
2
High Row
3
5-8 reps
RPE 8-10
3
Chest Fly (Cable)
2
6-10 reps
RPE 8-10
4
Chest Supported Row (Machine)
2
5-8 reps
RPE 8-10
5
Overhead Tricep Extension (Cable)
2
6-10 reps
RPE 8-10
6
Preacher Curl (Dumbbell)
2
6-9 reps
RPE 8-10
7
Lateral Raise (Dumbbell)
2
6-10 reps
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
5-8 reps
RPE 8-10
2
High Row
3
5-8 reps
RPE 8-10
3
Chest Fly (Cable)
2
6-10 reps
RPE 8-10
4
Chest Supported Row (Machine)
2
5-8 reps
RPE 8-10
5
Overhead Tricep Extension (Cable)
2
6-10 reps
RPE 8-10
6
Preacher Curl (Dumbbell)
2
6-9 reps
RPE 8-10
7
Lateral Raise (Dumbbell)
2
6-10 reps
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
5-8 reps
RPE 8-10
2
High Row
3
5-8 reps
RPE 8-10
3
Chest Fly (Cable)
2
6-10 reps
RPE 8-10
4
Chest Supported Row (Machine)
2
5-8 reps
RPE 8-10
5
Overhead Tricep Extension (Cable)
2
6-10 reps
RPE 8-10
6
Preacher Curl (Dumbbell)
2
6-9 reps
RPE 8-10
7
Lateral Raise (Dumbbell)
2
6-10 reps
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
5-8 reps
RPE 8-10
2
High Row
3
5-8 reps
RPE 8-10
3
Chest Fly (Cable)
2
6-10 reps
RPE 8-10
4
Chest Supported Row (Machine)
2
5-8 reps
RPE 8-10
5
Overhead Tricep Extension (Cable)
2
6-10 reps
RPE 8-10
6
Preacher Curl (Dumbbell)
2
6-9 reps
RPE 8-10
7
Lateral Raise (Dumbbell)
2
6-10 reps
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
5-8 reps
RPE 8-10
2
High Row
3
5-8 reps
RPE 8-10
3
Chest Fly (Cable)
2
6-10 reps
RPE 8-10
4
Chest Supported Row (Machine)
2
5-8 reps
RPE 8-10
5
Overhead Tricep Extension (Cable)
2
6-10 reps
RPE 8-10
6
Preacher Curl (Dumbbell)
2
6-9 reps
RPE 8-10
7
Lateral Raise (Dumbbell)
2
6-10 reps
RPE 8-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
5-8 reps
RPE 8-10
2
Leg Press
3
5-8 reps
RPE 8-10
3
Leg Curl
2
6-10 reps
RPE 9
4
Leg Extension
2
6-10 reps
RPE 9
5
Standing Calf Raise
3
6-10 reps
RPE 8-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
5-8 reps
RPE 8-10
2
Leg Press
3
5-8 reps
RPE 8-10
3
Leg Curl
2
6-10 reps
RPE 9
4
Leg Extension
2
6-10 reps
RPE 9
5
Standing Calf Raise
3
6-10 reps
RPE 8-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
5-8 reps
RPE 8-10
2
Leg Press
3
5-8 reps
RPE 8-10
3
Leg Curl
2
6-10 reps
RPE 9
4
Leg Extension
2
6-10 reps
RPE 9
5
Standing Calf Raise
3
6-10 reps
RPE 8-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
5-8 reps
RPE 8-10
2
Leg Press
3
5-8 reps
RPE 8-10
3
Leg Curl
2
6-10 reps
RPE 9
4
Leg Extension
2
6-10 reps
RPE 9
5
Standing Calf Raise
3
6-10 reps
RPE 8-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
5-8 reps
RPE 8-10
2
Leg Press
3
5-8 reps
RPE 8-10
3
Leg Curl
2
6-10 reps
RPE 9
4
Leg Extension
2
6-10 reps
RPE 9
5
Standing Calf Raise
3
6-10 reps
RPE 8-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
5-8 reps
RPE 8-10
2
Leg Press
3
5-8 reps
RPE 8-10
3
Leg Curl
2
6-10 reps
RPE 9
4
Leg Extension
2
6-10 reps
RPE 9
5
Standing Calf Raise
3
6-10 reps
RPE 8-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
5-8 reps
RPE 8-10
2
Leg Press
3
5-8 reps
RPE 8-10
3
Leg Curl
2
6-10 reps
RPE 9
4
Leg Extension
2
6-10 reps
RPE 9
5
Standing Calf Raise
3
6-10 reps
RPE 8-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
5-8 reps
RPE 8-10
2
Leg Press
3
5-8 reps
RPE 8-10
3
Leg Curl
2
6-10 reps
RPE 9
4
Leg Extension
2
6-10 reps
RPE 9
5
Standing Calf Raise
3
6-10 reps
RPE 8-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
5-8 reps
RPE 8-10
2
Leg Press
3
5-8 reps
RPE 8-10
3
Leg Curl
2
6-10 reps
RPE 9
4
Leg Extension
2
6-10 reps
RPE 9
5
Standing Calf Raise
3
6-10 reps
RPE 8-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
5-8 reps
RPE 8-10
2
Leg Press
3
5-8 reps
RPE 8-10
3
Leg Curl
2
6-10 reps
RPE 9
4
Leg Extension
2
6-10 reps
RPE 9
5
Standing Calf Raise
3
6-10 reps
RPE 8-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
5-8 reps
RPE 8-10
2
Leg Press
3
5-8 reps
RPE 8-10
3
Leg Curl
2
6-10 reps
RPE 9
4
Leg Extension
2
6-10 reps
RPE 9
5
Standing Calf Raise
3
6-10 reps
RPE 8-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
5-8 reps
RPE 8-10
2
Leg Press
3
5-8 reps
RPE 8-10
3
Leg Curl
2
6-10 reps
RPE 9
4
Leg Extension
2
6-10 reps
RPE 9
5
Standing Calf Raise
3
6-10 reps
RPE 8-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
5-8 reps
RPE 8-10
2
Leg Press
3
5-8 reps
RPE 8-10
3
Leg Curl
2
6-10 reps
RPE 9
4
Leg Extension
2
6-10 reps
RPE 9
5
Standing Calf Raise
3
6-10 reps
RPE 8-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
5-8 reps
RPE 8-10
2
Leg Press
3
5-8 reps
RPE 8-10
3
Leg Curl
2
6-10 reps
RPE 9
4
Leg Extension
2
6-10 reps
RPE 9
5
Standing Calf Raise
3
6-10 reps
RPE 8-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
5-8 reps
RPE 8-10
2
Leg Press
3
5-8 reps
RPE 8-10
3
Leg Curl
2
6-10 reps
RPE 9
4
Leg Extension
2
6-10 reps
RPE 9
5
Standing Calf Raise
3
6-10 reps
RPE 8-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
5-8 reps
RPE 8-10
2
Leg Press
3
5-8 reps
RPE 8-10
3
Leg Curl
2
6-10 reps
RPE 9
4
Leg Extension
2
6-10 reps
RPE 9
5
Standing Calf Raise
3
6-10 reps
RPE 8-10
Week 1
1 / 16 Weeks
Day 4
1
Romanian Deadlift (Barbell)
3 Sets
5-8 Reps
@8-10
2
Leg Press
3 Sets
5-8 Reps
@8-10
3
Leg Curl
2 Sets
6-10 Reps
@9
4
Leg Extension
2 Sets
6-10 Reps
@9
5
Standing Calf Raise
3 Sets
6-10 Reps
@8-10
Day 2
1
Hack Squat
3 Sets
5-8 Reps
@8-10
2
Leg Curl
2 Sets
7-10 Reps
@8-10
3
Leg Extension
2 Sets
7-10 Reps
@10
4
Standing Calf Raise
3 Sets
5-8 Reps
@8-10
Day 1
1
Incline Chest Press (Machine)
3 Sets
5-8 Reps
@8-10
2
Lat Pulldown (Neutral Grip)
3 Sets
5-8 Reps
@8-10
3
Chest Fly (Machine)
2 Sets
6-10 Reps
@8-10
4
T-Bar Row
2 Sets
5-8 Reps
@8-10
5
Single Arm Tricep Extension (Cable)
2 Sets
7-10 Reps
@8-10
6
Bicep Curl (Machine)
2 Sets
7-10 Reps
@8-10
7
Lateral Raise (Machine)
2 Sets
8-12 Reps
@8-10
Day 3
1
Chest Press (Machine)
3 Sets
5-8 Reps
@8-10
2
High Row
3 Sets
5-8 Reps
@8-10
3
Chest Fly (Cable)
2 Sets
6-10 Reps
@8-10
4
Chest Supported Row (Machine)
2 Sets
5-8 Reps
@8-10
5
Overhead Tricep Extension (Cable)
2 Sets
6-10 Reps
@8-10
6
Preacher Curl (Dumbbell)
2 Sets
6-9 Reps
@8-10
7
Lateral Raise (Dumbbell)
2 Sets
6-10 Reps
@8-10