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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
    Jun 18, 2025 09:50

Summary

Transform your strength training with the UPPER/LOWER program, a comprehensive 10-week journey designed for dedicated lifters. This 5-day weekly split focuses on alternating upper and lower body workouts, ensuring balanced muscle development and optimal recovery. Each session features targeted exercises, including barbell presses, dumbbell curls, and compound lifts, all tailored to maximize intensity and results. Get ready to push your limits and build a stronger, more defined physique!
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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
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