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BoostcampPNG

UPPER/LOWER

by Mihail D.

Program Description

5 x sessions in the week saturdat and sunday off days Upper body emphasis

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    10 weeks
  • Time Per Workout
    50 minutes
  • Created
    Sep 10, 2024 05:33
  • Last Edited
    Sep 10, 2024 08:02
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
4-6 reps
6-10 reps
RPE 8
RPE 9
2
Incline EZ Bar Row
1
1
4-6 reps
6-10 reps
RPE 9
RPE 9
3
AD Press
2
5-8 reps
RPE 9
4
Single Arm Preacher Curl (Dumbell)
2
5-8 reps
RPE 9
5
Single Arm Tricep Extension (Cable)
2
5-8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
4-6 reps
6-10 reps
RPE 8
RPE 9
2
Incline EZ Bar Row
1
1
4-6 reps
6-10 reps
RPE 9
RPE 9
3
AD Press
2
5-8 reps
RPE 9
4
Single Arm Preacher Curl (Dumbell)
2
5-8 reps
RPE 9
5
Single Arm Tricep Extension (Cable)
2
5-8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
4-6 reps
6-10 reps
RPE 8
RPE 9
2
Incline EZ Bar Row
1
1
4-6 reps
6-10 reps
RPE 9
RPE 9
3
AD Press
2
5-8 reps
RPE 9
4
Single Arm Preacher Curl (Dumbell)
2
5-8 reps
RPE 9
5
Single Arm Tricep Extension (Cable)
2
5-8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
4-6 reps
6-10 reps
RPE 8
RPE 9
2
Incline EZ Bar Row
1
1
4-6 reps
6-10 reps
RPE 9
RPE 9
3
AD Press
2
5-8 reps
RPE 9
4
Single Arm Preacher Curl (Dumbell)
2
5-8 reps
RPE 9
5
Single Arm Tricep Extension (Cable)
2
5-8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
4-6 reps
6-10 reps
RPE 8
RPE 9
2
Incline EZ Bar Row
1
1
4-6 reps
6-10 reps
RPE 9
RPE 9
3
AD Press
2
5-8 reps
RPE 9
4
Single Arm Preacher Curl (Dumbell)
2
5-8 reps
RPE 9
5
Single Arm Tricep Extension (Cable)
2
5-8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
4-6 reps
6-10 reps
RPE 8
RPE 9
2
Incline EZ Bar Row
1
1
4-6 reps
6-10 reps
RPE 9
RPE 9
3
AD Press
2
5-8 reps
RPE 9
4
Single Arm Preacher Curl (Dumbell)
2
5-8 reps
RPE 9
5
Single Arm Tricep Extension (Cable)
2
5-8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
4-6 reps
6-10 reps
RPE 8
RPE 9
2
Incline EZ Bar Row
1
1
4-6 reps
6-10 reps
RPE 9
RPE 9
3
AD Press
2
5-8 reps
RPE 9
4
Single Arm Preacher Curl (Dumbell)
2
5-8 reps
RPE 9
5
Single Arm Tricep Extension (Cable)
2
5-8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
4-6 reps
6-10 reps
RPE 8
RPE 9
2
Incline EZ Bar Row
1
1
4-6 reps
6-10 reps
RPE 9
RPE 9
3
AD Press
2
5-8 reps
RPE 9
4
Single Arm Preacher Curl (Dumbell)
2
5-8 reps
RPE 9
5
Single Arm Tricep Extension (Cable)
2
5-8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
4-6 reps
6-10 reps
RPE 8
RPE 9
2
Incline EZ Bar Row
1
1
4-6 reps
6-10 reps
RPE 9
RPE 9
3
AD Press
2
5-8 reps
RPE 9
4
Single Arm Preacher Curl (Dumbell)
2
5-8 reps
RPE 9
5
Single Arm Tricep Extension (Cable)
2
5-8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
4-6 reps
6-10 reps
RPE 8
RPE 9
2
Incline EZ Bar Row
1
1
4-6 reps
6-10 reps
RPE 9
RPE 9
3
AD Press
2
5-8 reps
RPE 9
4
Single Arm Preacher Curl (Dumbell)
2
5-8 reps
RPE 9
5
Single Arm Tricep Extension (Cable)
2
5-8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Unilateral Toe Press (Leg Press)
2
2
4-6 reps
4-6 reps
RPE 8
RPE 9
2
Good Morning (Smith Machine)
1
1
6-10 reps
6-10 reps
RPE 8
RPE 9
3
High Bar Squat (Barbell)
2
4-6 reps
RPE 9
4
Neck Curl
2
8-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Unilateral Toe Press (Leg Press)
2
2
4-6 reps
4-6 reps
RPE 8
RPE 9
2
Good Morning (Smith Machine)
1
1
6-10 reps
6-10 reps
RPE 8
RPE 9
3
High Bar Squat (Barbell)
2
4-6 reps
RPE 9
4
Neck Curl
2
8-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Unilateral Toe Press (Leg Press)
2
2
4-6 reps
4-6 reps
RPE 8
RPE 9
2
Good Morning (Smith Machine)
1
1
6-10 reps
6-10 reps
RPE 8
RPE 9
3
High Bar Squat (Barbell)
2
4-6 reps
RPE 9
4
Neck Curl
2
8-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Unilateral Toe Press (Leg Press)
2
2
4-6 reps
4-6 reps
RPE 8
RPE 9
2
Good Morning (Smith Machine)
1
1
6-10 reps
6-10 reps
RPE 8
RPE 9
3
High Bar Squat (Barbell)
2
4-6 reps
RPE 9
4
Neck Curl
2
8-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Unilateral Toe Press (Leg Press)
2
2
4-6 reps
4-6 reps
RPE 8
RPE 9
2
Good Morning (Smith Machine)
1
1
6-10 reps
6-10 reps
RPE 8
RPE 9
3
High Bar Squat (Barbell)
2
4-6 reps
RPE 9
4
Neck Curl
2
8-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Unilateral Toe Press (Leg Press)
2
2
4-6 reps
4-6 reps
RPE 8
RPE 9
2
Good Morning (Smith Machine)
1
1
6-10 reps
6-10 reps
RPE 8
RPE 9
3
High Bar Squat (Barbell)
2
4-6 reps
RPE 9
4
Neck Curl
2
8-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Unilateral Toe Press (Leg Press)
2
2
4-6 reps
4-6 reps
RPE 8
RPE 9
2
Good Morning (Smith Machine)
1
1
6-10 reps
6-10 reps
RPE 8
RPE 9
3
High Bar Squat (Barbell)
2
4-6 reps
RPE 9
4
Neck Curl
2
8-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Unilateral Toe Press (Leg Press)
2
2
4-6 reps
4-6 reps
RPE 8
RPE 9
2
Good Morning (Smith Machine)
1
1
6-10 reps
6-10 reps
RPE 8
RPE 9
3
High Bar Squat (Barbell)
2
4-6 reps
RPE 9
4
Neck Curl
2
8-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Unilateral Toe Press (Leg Press)
2
2
4-6 reps
4-6 reps
RPE 8
RPE 9
2
Good Morning (Smith Machine)
1
1
6-10 reps
6-10 reps
RPE 8
RPE 9
3
High Bar Squat (Barbell)
2
4-6 reps
RPE 9
4
Neck Curl
2
8-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Unilateral Toe Press (Leg Press)
2
2
4-6 reps
4-6 reps
RPE 8
RPE 9
2
Good Morning (Smith Machine)
1
1
6-10 reps
6-10 reps
RPE 8
RPE 9
3
High Bar Squat (Barbell)
2
4-6 reps
RPE 9
4
Neck Curl
2
8-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Long Rope Tricep Extension
2
5-7 reps
RPE 9
2
Seated Altrnating Dumbell Curl
1
5-7 reps
RPE 9
3
Seated Hammer Curls
1
5-7 reps
RPE 9
4
Behind The Neck Press (Standing)
2
6-10 reps
RPE 9
5
Kelso Shrug
1
4-6 reps
RPE 10
6
Incline Chest Press (Machine)
1
4-6 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Long Rope Tricep Extension
2
5-7 reps
RPE 9
2
Seated Altrnating Dumbell Curl
1
5-7 reps
RPE 9
3
Seated Hammer Curls
1
5-7 reps
RPE 9
4
Behind The Neck Press (Standing)
2
6-10 reps
RPE 9
5
Kelso Shrug
1
4-6 reps
RPE 10
6
Incline Chest Press (Machine)
1
4-6 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Long Rope Tricep Extension
2
5-7 reps
RPE 9
2
Seated Altrnating Dumbell Curl
1
5-7 reps
RPE 9
3
Seated Hammer Curls
1
5-7 reps
RPE 9
4
Behind The Neck Press (Standing)
2
6-10 reps
RPE 9
5
Kelso Shrug
1
4-6 reps
RPE 10
6
Incline Chest Press (Machine)
1
4-6 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Long Rope Tricep Extension
2
5-7 reps
RPE 9
2
Seated Altrnating Dumbell Curl
1
5-7 reps
RPE 9
3
Seated Hammer Curls
1
5-7 reps
RPE 9
4
Behind The Neck Press (Standing)
2
6-10 reps
RPE 9
5
Kelso Shrug
1
4-6 reps
RPE 10
6
Incline Chest Press (Machine)
1
4-6 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Long Rope Tricep Extension
2
5-7 reps
RPE 9
2
Seated Altrnating Dumbell Curl
1
5-7 reps
RPE 9
3
Seated Hammer Curls
1
5-7 reps
RPE 9
4
Behind The Neck Press (Standing)
2
6-10 reps
RPE 9
5
Kelso Shrug
1
4-6 reps
RPE 10
6
Incline Chest Press (Machine)
1
4-6 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Long Rope Tricep Extension
2
5-7 reps
RPE 9
2
Seated Altrnating Dumbell Curl
1
5-7 reps
RPE 9
3
Seated Hammer Curls
1
5-7 reps
RPE 9
4
Behind The Neck Press (Standing)
2
6-10 reps
RPE 9
5
Kelso Shrug
1
4-6 reps
RPE 10
6
Incline Chest Press (Machine)
1
4-6 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Long Rope Tricep Extension
2
5-7 reps
RPE 9
2
Seated Altrnating Dumbell Curl
1
5-7 reps
RPE 9
3
Seated Hammer Curls
1
5-7 reps
RPE 9
4
Behind The Neck Press (Standing)
2
6-10 reps
RPE 9
5
Kelso Shrug
1
4-6 reps
RPE 10
6
Incline Chest Press (Machine)
1
4-6 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Long Rope Tricep Extension
2
5-7 reps
RPE 9
2
Seated Altrnating Dumbell Curl
1
5-7 reps
RPE 9
3
Seated Hammer Curls
1
5-7 reps
RPE 9
4
Behind The Neck Press (Standing)
2
6-10 reps
RPE 9
5
Kelso Shrug
1
4-6 reps
RPE 10
6
Incline Chest Press (Machine)
1
4-6 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Long Rope Tricep Extension
2
5-7 reps
RPE 9
2
Seated Altrnating Dumbell Curl
1
5-7 reps
RPE 9
3
Seated Hammer Curls
1
5-7 reps
RPE 9
4
Behind The Neck Press (Standing)
2
6-10 reps
RPE 9
5
Kelso Shrug
1
4-6 reps
RPE 10
6
Incline Chest Press (Machine)
1
4-6 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Long Rope Tricep Extension
2
5-7 reps
RPE 9
2
Seated Altrnating Dumbell Curl
1
5-7 reps
RPE 9
3
Seated Hammer Curls
1
5-7 reps
RPE 9
4
Behind The Neck Press (Standing)
2
6-10 reps
RPE 9
5
Kelso Shrug
1
4-6 reps
RPE 10
6
Incline Chest Press (Machine)
1
4-6 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Unilateral Toe Press (Leg Press)
2
2
4-6 reps
4-6 reps
RPE 8
RPE 9
2
Straight Leg Deadlift
1
1
4-6 reps
4-6 reps
RPE 8
RPE 9
3
Heel Elevated Squat (Smith Machine)
2
4-6 reps
RPE 9
4
Neck Curl
2
8-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Unilateral Toe Press (Leg Press)
2
2
4-6 reps
4-6 reps
RPE 8
RPE 9
2
Straight Leg Deadlift
1
1
4-6 reps
4-6 reps
RPE 8
RPE 9
3
Heel Elevated Squat (Smith Machine)
2
4-6 reps
RPE 9
4
Neck Curl
2
8-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Unilateral Toe Press (Leg Press)
2
2
4-6 reps
4-6 reps
RPE 8
RPE 9
2
Straight Leg Deadlift
1
1
4-6 reps
4-6 reps
RPE 8
RPE 9
3
Heel Elevated Squat (Smith Machine)
2
4-6 reps
RPE 9
4
Neck Curl
2
8-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Unilateral Toe Press (Leg Press)
2
2
4-6 reps
4-6 reps
RPE 8
RPE 9
2
Straight Leg Deadlift
1
1
4-6 reps
4-6 reps
RPE 8
RPE 9
3
Heel Elevated Squat (Smith Machine)
2
4-6 reps
RPE 9
4
Neck Curl
2
8-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Unilateral Toe Press (Leg Press)
2
2
4-6 reps
4-6 reps
RPE 8
RPE 9
2
Straight Leg Deadlift
1
1
4-6 reps
4-6 reps
RPE 8
RPE 9
3
Heel Elevated Squat (Smith Machine)
2
4-6 reps
RPE 9
4
Neck Curl
2
8-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Unilateral Toe Press (Leg Press)
2
2
4-6 reps
4-6 reps
RPE 8
RPE 9
2
Straight Leg Deadlift
1
1
4-6 reps
4-6 reps
RPE 8
RPE 9
3
Heel Elevated Squat (Smith Machine)
2
4-6 reps
RPE 9
4
Neck Curl
2
8-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Unilateral Toe Press (Leg Press)
2
2
4-6 reps
4-6 reps
RPE 8
RPE 9
2
Straight Leg Deadlift
1
1
4-6 reps
4-6 reps
RPE 8
RPE 9
3
Heel Elevated Squat (Smith Machine)
2
4-6 reps
RPE 9
4
Neck Curl
2
8-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Unilateral Toe Press (Leg Press)
2
2
4-6 reps
4-6 reps
RPE 8
RPE 9
2
Straight Leg Deadlift
1
1
4-6 reps
4-6 reps
RPE 8
RPE 9
3
Heel Elevated Squat (Smith Machine)
2
4-6 reps
RPE 9
4
Neck Curl
2
8-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Unilateral Toe Press (Leg Press)
2
2
4-6 reps
4-6 reps
RPE 8
RPE 9
2
Straight Leg Deadlift
1
1
4-6 reps
4-6 reps
RPE 8
RPE 9
3
Heel Elevated Squat (Smith Machine)
2
4-6 reps
RPE 9
4
Neck Curl
2
8-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Unilateral Toe Press (Leg Press)
2
2
4-6 reps
4-6 reps
RPE 8
RPE 9
2
Straight Leg Deadlift
1
1
4-6 reps
4-6 reps
RPE 8
RPE 9
3
Heel Elevated Squat (Smith Machine)
2
4-6 reps
RPE 9
4
Neck Curl
2
8-12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull Up (Weighted)
1
1
5-7 reps
7-10 reps
RPE 9
RPE 9
2
Incline Bench Press (Smith Machine)
1
1
4-6 reps
6-8 reps
RPE 9
RPE 9
3
Preacher Curl (EZ Bar)
2
5-8 reps
RPE 9
4
Skull Crusher (Dumbbell)
2
8-12 reps
RPE 9
5
Lateral Raise (Cable)
2
4-6 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull Up (Weighted)
1
1
5-7 reps
7-10 reps
RPE 9
RPE 9
2
Incline Bench Press (Smith Machine)
1
1
4-6 reps
6-8 reps
RPE 9
RPE 9
3
Preacher Curl (EZ Bar)
2
5-8 reps
RPE 9
4
Skull Crusher (Dumbbell)
2
8-12 reps
RPE 9
5
Lateral Raise (Cable)
2
4-6 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull Up (Weighted)
1
1
5-7 reps
7-10 reps
RPE 9
RPE 9
2
Incline Bench Press (Smith Machine)
1
1
4-6 reps
6-8 reps
RPE 9
RPE 9
3
Preacher Curl (EZ Bar)
2
5-8 reps
RPE 9
4
Skull Crusher (Dumbbell)
2
8-12 reps
RPE 9
5
Lateral Raise (Cable)
2
4-6 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull Up (Weighted)
1
1
5-7 reps
7-10 reps
RPE 9
RPE 9
2
Incline Bench Press (Smith Machine)
1
1
4-6 reps
6-8 reps
RPE 9
RPE 9
3
Preacher Curl (EZ Bar)
2
5-8 reps
RPE 9
4
Skull Crusher (Dumbbell)
2
8-12 reps
RPE 9
5
Lateral Raise (Cable)
2
4-6 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull Up (Weighted)
1
1
5-7 reps
7-10 reps
RPE 9
RPE 9
2
Incline Bench Press (Smith Machine)
1
1
4-6 reps
6-8 reps
RPE 9
RPE 9
3
Preacher Curl (EZ Bar)
2
5-8 reps
RPE 9
4
Skull Crusher (Dumbbell)
2
8-12 reps
RPE 9
5
Lateral Raise (Cable)
2
4-6 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull Up (Weighted)
1
1
5-7 reps
7-10 reps
RPE 9
RPE 9
2
Incline Bench Press (Smith Machine)
1
1
4-6 reps
6-8 reps
RPE 9
RPE 9
3
Preacher Curl (EZ Bar)
2
5-8 reps
RPE 9
4
Skull Crusher (Dumbbell)
2
8-12 reps
RPE 9
5
Lateral Raise (Cable)
2
4-6 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull Up (Weighted)
1
1
5-7 reps
7-10 reps
RPE 9
RPE 9
2
Incline Bench Press (Smith Machine)
1
1
4-6 reps
6-8 reps
RPE 9
RPE 9
3
Preacher Curl (EZ Bar)
2
5-8 reps
RPE 9
4
Skull Crusher (Dumbbell)
2
8-12 reps
RPE 9
5
Lateral Raise (Cable)
2
4-6 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull Up (Weighted)
1
1
5-7 reps
7-10 reps
RPE 9
RPE 9
2
Incline Bench Press (Smith Machine)
1
1
4-6 reps
6-8 reps
RPE 9
RPE 9
3
Preacher Curl (EZ Bar)
2
5-8 reps
RPE 9
4
Skull Crusher (Dumbbell)
2
8-12 reps
RPE 9
5
Lateral Raise (Cable)
2
4-6 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull Up (Weighted)
1
1
5-7 reps
7-10 reps
RPE 9
RPE 9
2
Incline Bench Press (Smith Machine)
1
1
4-6 reps
6-8 reps
RPE 9
RPE 9
3
Preacher Curl (EZ Bar)
2
5-8 reps
RPE 9
4
Skull Crusher (Dumbbell)
2
8-12 reps
RPE 9
5
Lateral Raise (Cable)
2
4-6 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull Up (Weighted)
1
1
5-7 reps
7-10 reps
RPE 9
RPE 9
2
Incline Bench Press (Smith Machine)
1
1
4-6 reps
6-8 reps
RPE 9
RPE 9
3
Preacher Curl (EZ Bar)
2
5-8 reps
RPE 9
4
Skull Crusher (Dumbbell)
2
8-12 reps
RPE 9
5
Lateral Raise (Cable)
2
4-6 reps
RPE 9
Week 1
1 / 10 Weeks
Day 1
1
Incline Bench Press (Barbell)
1 Set
1 Set
4-6 Reps
6-10 Reps
@8
@9
2
Incline EZ Bar Row
1 Set
1 Set
4-6 Reps
6-10 Reps
@9
@9
3
AD Press
2 Sets
5-8 Reps
@9
4
Single Arm Preacher Curl (Dumbell)
2 Sets
5-8 Reps
@9
5
Single Arm Tricep Extension (Cable)
2 Sets
5-8 Reps
@9
Day 2
1
Unilateral Toe Press (Leg Press)
2 Sets
2 Sets
4-6 Reps
4-6 Reps
@8
@9
2
Good Morning (Smith Machine)
1 Set
1 Set
6-10 Reps
6-10 Reps
@8
@9
3
High Bar Squat (Barbell)
2 Sets
4-6 Reps
@9
4
Neck Curl
2 Sets
8-12 Reps
@8
Day 3
1
Long Rope Tricep Extension
2 Sets
5-7 Reps
@9
2
Seated Altrnating Dumbell Curl
1 Set
5-7 Reps
@9
3
Seated Hammer Curls
1 Set
5-7 Reps
@9
4
Behind The Neck Press (Standing)
2 Sets
6-10 Reps
@9
5
Kelso Shrug
1 Set
4-6 Reps
@10
6
Incline Chest Press (Machine)
1 Set
4-6 Reps
@9
Day 4
1
Unilateral Toe Press (Leg Press)
2 Sets
2 Sets
4-6 Reps
4-6 Reps
@8
@9
2
Straight Leg Deadlift
1 Set
1 Set
4-6 Reps
4-6 Reps
@8
@9
3
Heel Elevated Squat (Smith Machine)
2 Sets
4-6 Reps
@9
4
Neck Curl
2 Sets
8-12 Reps
@8
Day 5
1
Wide Grip Pull Up (Weighted)
1 Set
1 Set
5-7 Reps
7-10 Reps
@9
@9
2
Incline Bench Press (Smith Machine)
1 Set
1 Set
4-6 Reps
6-8 Reps
@9
@9
3
Preacher Curl (EZ Bar)
2 Sets
5-8 Reps
@9
4
Skull Crusher (Dumbbell)
2 Sets
8-12 Reps
@9
5
Lateral Raise (Cable)
2 Sets
4-6 Reps
@9