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Upper lower classic streetlifting and hypertrophy

by Jared Sharer
1 athletes joined

Program Description

A program designed for somebody who wants to increase their strength in chin-ups, dips and squats with hypertrophy in mind. Pre-programmed deloads after every 4 week block, either do the deload workouts or don't and just rest, and on week 16 is a one rep max attempt on chin-up, dip and squat.

Program Overview

  • Level
    Beginner, Novice, Intermediate
  • Goal
    Powerbuilding, Bodybuilding, Muscle & Sculpting, Powerlifting, Bodyweight Fitness
  • Equipment
    Full Gym
  • Program Length
    16 weeks
  • Time Per Workout
    70 minutes
  • Created
    Aug 25, 2025 12:12
  • Last Edited
    Aug 31, 2025 07:03

Summary

Unleash your strength with this 16-week Upper Lower Classic Streetlifting and Hypertrophy program, designed for dedicated lifters looking to build muscle and power. Comprising four training days per week, you'll engage in heavy squats, deadlifts, and targeted hypertrophy exercises that challenge your limits and sculpt your physique. Each session is meticulously crafted to balance intensity and recovery, ensuring you maximize gains while minimizing burnout. Get ready to transform your upper and lower body strength and achieve the results you've always wanted!
Muscle Engagement
Front
Back
MuscleSet
Triceps
10%
Front Delts
9.2%
Glutes
9%
Middle Delts
8%
Quadriceps
8%
Hamstrings
7.8%
Lats
7.7%
Chest
6.3%
Upper Back
6.3%
Biceps
6%
Calves
5.8%
Adductors
5.4%
Abs
3.5%
Abductors
2.9%
Lower Back
2.6%
Rear Delts
0.9%
Forearms
0.4%
Cardio
0.2%
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BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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
WEEK 13
WEEK 14
WEEK 15
WEEK 16
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
4
1
3-6 reps
5-10 reps
RPE 8-10
RPE 8-10
2
Dip (Weighted)
3
4-6 reps
RPE 6-8
3
Pullover (Machine)
2
6-12 reps
-
4
Concentration Curl
3
6-12 reps
-
5
Seated Shoulder Press (Dumbbell)
2
8-15 reps
-
6
Lateral Raise (Dumbbell)
5
8-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
4
1
3-6 reps
5-10 reps
RPE 8-10
RPE 8-10
2
Dip (Weighted)
3
4-6 reps
RPE 6-8
3
Pullover (Machine)
2
6-12 reps
-
4
Concentration Curl
3
6-12 reps
-
5
Seated Shoulder Press (Dumbbell)
2
8-15 reps
-
6
Lateral Raise (Dumbbell)
5
8-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
4
1
3-6 reps
5-10 reps
RPE 8-10
RPE 8-10
2
Dip (Weighted)
3
4-6 reps
RPE 6-8
3
Pullover (Machine)
2
6-12 reps
-
4
Concentration Curl
3
6-12 reps
-
5
Seated Shoulder Press (Dumbbell)
2
8-15 reps
-
6
Lateral Raise (Dumbbell)
5
8-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
4
1
3-6 reps
5-10 reps
RPE 8-10
RPE 8-10
2
Dip (Weighted)
3
4-6 reps
RPE 6-8
3
Pullover (Machine)
2
6-12 reps
-
4
Concentration Curl
3
6-12 reps
-
5
Seated Shoulder Press (Dumbbell)
2
8-15 reps
-
6
Lateral Raise (Dumbbell)
5
8-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
1
5 reps
RPE 9
2
Dip (Weighted)
1
5 reps
RPE 6
3
Hanging Leg Raise
2
AMRAP
-
4
Lateral Raise (Dumbbell)
2
8-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
4
1
3-6 reps
5-10 reps
RPE 8-10
RPE 8-10
2
Dip (Weighted)
3
4-6 reps
RPE 6-8
3
Pullover (Machine)
2
6-12 reps
-
4
Concentration Curl
3
6-12 reps
-
5
Seated Shoulder Press (Dumbbell)
2
8-15 reps
-
6
Lateral Raise (Dumbbell)
5
8-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
4
1
3-6 reps
5-10 reps
RPE 8-10
RPE 8-10
2
Dip (Weighted)
3
4-6 reps
RPE 6-8
3
Pullover (Machine)
2
6-12 reps
-
4
Concentration Curl
3
6-12 reps
-
5
Seated Shoulder Press (Dumbbell)
2
8-15 reps
-
6
Lateral Raise (Dumbbell)
5
8-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
4
1
3-6 reps
5-10 reps
RPE 8-10
RPE 8-10
2
Dip (Weighted)
3
4-6 reps
RPE 6-8
3
Pullover (Machine)
2
6-12 reps
-
4
Concentration Curl
3
6-12 reps
-
5
Seated Shoulder Press (Dumbbell)
2
8-15 reps
-
6
Lateral Raise (Dumbbell)
5
8-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
4
1
3-6 reps
5-10 reps
RPE 8-10
RPE 8-10
2
Dip (Weighted)
3
4-6 reps
RPE 6-8
3
Pullover (Machine)
2
6-12 reps
-
4
Concentration Curl
3
6-12 reps
-
5
Seated Shoulder Press (Dumbbell)
2
8-15 reps
-
6
Lateral Raise (Dumbbell)
5
8-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
1
5 reps
RPE 9
2
Dip (Weighted)
1
5 reps
RPE 6
3
Hanging Leg Raise
2
AMRAP
-
4
Lateral Raise (Dumbbell)
2
8-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
4
1
3-6 reps
5-10 reps
RPE 8-10
RPE 8-10
2
Dip (Weighted)
3
4-6 reps
RPE 6-8
3
Pullover (Machine)
2
6-12 reps
-
4
Concentration Curl
3
6-12 reps
-
5
Seated Shoulder Press (Dumbbell)
2
8-15 reps
-
6
Lateral Raise (Dumbbell)
5
8-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
4
1
3-6 reps
5-10 reps
RPE 8-10
RPE 8-10
2
Dip (Weighted)
3
4-6 reps
RPE 6-8
3
Pullover (Machine)
2
6-12 reps
-
4
Concentration Curl
3
6-12 reps
-
5
Seated Shoulder Press (Dumbbell)
2
8-15 reps
-
6
Lateral Raise (Dumbbell)
5
8-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
4
1
3-6 reps
5-10 reps
RPE 8-10
RPE 8-10
2
Dip (Weighted)
3
4-6 reps
RPE 6-8
3
Pullover (Machine)
2
6-12 reps
-
4
Concentration Curl
3
6-12 reps
-
5
Seated Shoulder Press (Dumbbell)
2
8-15 reps
-
6
Lateral Raise (Dumbbell)
5
8-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
4
1
3-6 reps
5-10 reps
RPE 8-10
RPE 8-10
2
Dip (Weighted)
3
4-6 reps
RPE 6-8
3
Pullover (Machine)
2
6-12 reps
-
4
Concentration Curl
3
6-12 reps
-
5
Seated Shoulder Press (Dumbbell)
2
8-15 reps
-
6
Lateral Raise (Dumbbell)
5
8-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
1
5 reps
RPE 9
2
Dip (Weighted)
1
5 reps
RPE 6
3
Hanging Leg Raise
2
AMRAP
-
4
Lateral Raise (Dumbbell)
2
8-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
1
1-3 reps
RPE 10
2
Chin-Up (Weighted)
1
1-3 reps
RPE 10
3
Squat (Barbell)
1
1-3 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
1
3-6 reps
5-10 reps
RPE 8-10
RPE 8-10
2
Good Morning
2
6-12 reps
-
3
Hoist Beast Strong Leg Extension
2
8-15 reps
-
4
Standing Hamstring Curl
2
8-15 reps
-
5
Hip Adductor (Machine)
2
8-15 reps
-
6
Hip Abductor (Machine)
2
8-15 reps
-
7
Standing Calf Raise Cybex Beast Strong
4
10-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
1
3-6 reps
5-10 reps
RPE 8-10
RPE 8-10
2
Good Morning
2
6-12 reps
-
3
Hoist Beast Strong Leg Extension
2
8-15 reps
-
4
Standing Hamstring Curl
2
8-15 reps
-
5
Hip Adductor (Machine)
2
8-15 reps
-
6
Hip Abductor (Machine)
2
8-15 reps
-
7
Standing Calf Raise Cybex Beast Strong
4
10-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
1
3-6 reps
5-10 reps
RPE 8-10
RPE 8-10
2
Good Morning
2
6-12 reps
-
3
Hoist Beast Strong Leg Extension
2
8-15 reps
-
4
Standing Hamstring Curl
2
8-15 reps
-
5
Hip Adductor (Machine)
2
8-15 reps
-
6
Hip Abductor (Machine)
2
8-15 reps
-
7
Standing Calf Raise Cybex Beast Strong
4
10-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
1
3-6 reps
5-10 reps
RPE 8-10
RPE 8-10
2
Good Morning
2
6-12 reps
-
3
Hoist Beast Strong Leg Extension
2
8-15 reps
-
4
Standing Hamstring Curl
2
8-15 reps
-
5
Hip Adductor (Machine)
2
8-15 reps
-
6
Hip Abductor (Machine)
2
8-15 reps
-
7
Standing Calf Raise Cybex Beast Strong
4
10-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
5 reps
RPE 8
2
Hanging Leg Raise
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
1
3-6 reps
5-10 reps
RPE 8-10
RPE 8-10
2
Good Morning
2
6-12 reps
-
3
Hoist Beast Strong Leg Extension
2
8-15 reps
-
4
Standing Hamstring Curl
2
8-15 reps
-
5
Hip Adductor (Machine)
2
8-15 reps
-
6
Hip Abductor (Machine)
2
8-15 reps
-
7
Standing Calf Raise Cybex Beast Strong
4
10-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
1
3-6 reps
5-10 reps
RPE 8-10
RPE 8-10
2
Good Morning
2
6-12 reps
-
3
Hoist Beast Strong Leg Extension
2
8-15 reps
-
4
Standing Hamstring Curl
2
8-15 reps
-
5
Hip Adductor (Machine)
2
8-15 reps
-
6
Hip Abductor (Machine)
2
8-15 reps
-
7
Standing Calf Raise Cybex Beast Strong
4
10-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
1
3-6 reps
5-10 reps
RPE 8-10
RPE 8-10
2
Good Morning
2
6-12 reps
-
3
Hoist Beast Strong Leg Extension
2
8-15 reps
-
4
Standing Hamstring Curl
2
8-15 reps
-
5
Hip Adductor (Machine)
2
8-15 reps
-
6
Hip Abductor (Machine)
2
8-15 reps
-
7
Standing Calf Raise Cybex Beast Strong
4
10-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
1
3-6 reps
5-10 reps
RPE 8-10
RPE 8-10
2
Good Morning
2
6-12 reps
-
3
Hoist Beast Strong Leg Extension
2
8-15 reps
-
4
Standing Hamstring Curl
2
8-15 reps
-
5
Hip Adductor (Machine)
2
8-15 reps
-
6
Hip Abductor (Machine)
2
8-15 reps
-
7
Standing Calf Raise Cybex Beast Strong
4
10-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
5 reps
RPE 8
2
Hanging Leg Raise
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
1
3-6 reps
5-10 reps
RPE 8-10
RPE 8-10
2
Good Morning
2
6-12 reps
-
3
Hoist Beast Strong Leg Extension
2
8-15 reps
-
4
Standing Hamstring Curl
2
8-15 reps
-
5
Hip Adductor (Machine)
2
8-15 reps
-
6
Hip Abductor (Machine)
2
8-15 reps
-
7
Standing Calf Raise Cybex Beast Strong
4
10-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
1
3-6 reps
5-10 reps
RPE 8-10
RPE 8-10
2
Good Morning
2
6-12 reps
-
3
Hoist Beast Strong Leg Extension
2
8-15 reps
-
4
Standing Hamstring Curl
2
8-15 reps
-
5
Hip Adductor (Machine)
2
8-15 reps
-
6
Hip Abductor (Machine)
2
8-15 reps
-
7
Standing Calf Raise Cybex Beast Strong
4
10-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
1
3-6 reps
5-10 reps
RPE 8-10
RPE 8-10
2
Good Morning
2
6-12 reps
-
3
Hoist Beast Strong Leg Extension
2
8-15 reps
-
4
Standing Hamstring Curl
2
8-15 reps
-
5
Hip Adductor (Machine)
2
8-15 reps
-
6
Hip Abductor (Machine)
2
8-15 reps
-
7
Standing Calf Raise Cybex Beast Strong
4
10-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
1
3-6 reps
5-10 reps
RPE 8-10
RPE 8-10
2
Good Morning
2
6-12 reps
-
3
Hoist Beast Strong Leg Extension
2
8-15 reps
-
4
Standing Hamstring Curl
2
8-15 reps
-
5
Hip Adductor (Machine)
2
8-15 reps
-
6
Hip Abductor (Machine)
2
8-15 reps
-
7
Standing Calf Raise Cybex Beast Strong
4
10-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
5 reps
RPE 8
2
Hanging Leg Raise
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
4
1
3-6 reps
5-10 reps
RPE 8-10
RPE 8-10
2
Chin-Up (Weighted)
3
3-6 reps
RPE 6-8
3
Fly Press (Cable)
2
8-12 reps
-
4
Seated Dip (Machine)
2
8-15 reps
-
5
Upright Row (Barbell)
3
6-12 reps
-
6
Bicep Curl (Barbell)
3
8-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
4
1
3-6 reps
5-10 reps
RPE 8-10
RPE 8-10
2
Chin-Up (Weighted)
3
3-6 reps
RPE 6-8
3
Fly Press (Cable)
2
8-12 reps
-
4
Seated Dip (Machine)
2
8-15 reps
-
5
Upright Row (Barbell)
3
6-12 reps
-
6
Bicep Curl (Barbell)
3
8-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
4
1
3-6 reps
5-10 reps
RPE 8-10
RPE 8-10
2
Chin-Up (Weighted)
3
3-6 reps
RPE 6-8
3
Fly Press (Cable)
2
8-12 reps
-
4
Seated Dip (Machine)
2
8-15 reps
-
5
Upright Row (Barbell)
3
6-12 reps
-
6
Bicep Curl (Barbell)
3
8-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
4
1
3-6 reps
5-10 reps
RPE 8-10
RPE 8-10
2
Chin-Up (Weighted)
3
3-6 reps
RPE 6-8
3
Fly Press (Cable)
2
8-12 reps
-
4
Seated Dip (Machine)
2
8-15 reps
-
5
Upright Row (Barbell)
3
6-12 reps
-
6
Bicep Curl (Barbell)
3
8-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
1
5 reps
RPE 8
2
Chin-Up (Weighted)
1
5 reps
RPE 6
3
Lying Leg Raise
2
AMRAP
-
4
Lateral Raise (Dumbbell)
2
8-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
4
1
3-6 reps
5-10 reps
RPE 8-10
RPE 8-10
2
Chin-Up (Weighted)
3
3-6 reps
RPE 6-8
3
Fly Press (Cable)
2
8-12 reps
-
4
Seated Dip (Machine)
2
8-15 reps
-
5
Upright Row (Barbell)
3
6-12 reps
-
6
Bicep Curl (Barbell)
3
8-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
4
1
3-6 reps
5-10 reps
RPE 8-10
RPE 8-10
2
Chin-Up (Weighted)
3
3-6 reps
RPE 6-8
3
Fly Press (Cable)
2
8-12 reps
-
4
Seated Dip (Machine)
2
8-15 reps
-
5
Upright Row (Barbell)
3
6-12 reps
-
6
Bicep Curl (Barbell)
3
8-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
4
1
3-6 reps
5-10 reps
RPE 8-10
RPE 8-10
2
Chin-Up (Weighted)
3
3-6 reps
RPE 6-8
3
Fly Press (Cable)
2
8-12 reps
-
4
Seated Dip (Machine)
2
8-15 reps
-
5
Upright Row (Barbell)
3
6-12 reps
-
6
Bicep Curl (Barbell)
3
8-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
4
1
3-6 reps
5-10 reps
RPE 8-10
RPE 8-10
2
Chin-Up (Weighted)
3
3-6 reps
RPE 6-8
3
Fly Press (Cable)
2
8-12 reps
-
4
Seated Dip (Machine)
2
8-15 reps
-
5
Upright Row (Barbell)
3
6-12 reps
-
6
Bicep Curl (Barbell)
3
8-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
1
5 reps
RPE 8
2
Chin-Up (Weighted)
1
5 reps
RPE 6
3
Lying Leg Raise
2
AMRAP
-
4
Lateral Raise (Dumbbell)
2
8-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
4
1
3-6 reps
5-10 reps
RPE 8-10
RPE 8-10
2
Chin-Up (Weighted)
3
3-6 reps
RPE 6-8
3
Fly Press (Cable)
2
8-12 reps
-
4
Seated Dip (Machine)
2
8-15 reps
-
5
Upright Row (Barbell)
3
6-12 reps
-
6
Bicep Curl (Barbell)
3
8-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
4
1
3-6 reps
5-10 reps
RPE 8-10
RPE 8-10
2
Chin-Up (Weighted)
3
3-6 reps
RPE 6-8
3
Fly Press (Cable)
2
8-12 reps
-
4
Seated Dip (Machine)
2
8-15 reps
-
5
Upright Row (Barbell)
3
6-12 reps
-
6
Bicep Curl (Barbell)
3
8-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
4
1
3-6 reps
5-10 reps
RPE 8-10
RPE 8-10
2
Chin-Up (Weighted)
3
3-6 reps
RPE 6-8
3
Fly Press (Cable)
2
8-12 reps
-
4
Seated Dip (Machine)
2
8-15 reps
-
5
Upright Row (Barbell)
3
6-12 reps
-
6
Bicep Curl (Barbell)
3
8-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
4
1
3-6 reps
5-10 reps
RPE 8-10
RPE 8-10
2
Chin-Up (Weighted)
3
3-6 reps
RPE 6-8
3
Fly Press (Cable)
2
8-12 reps
-
4
Seated Dip (Machine)
2
8-15 reps
-
5
Upright Row (Barbell)
3
6-12 reps
-
6
Bicep Curl (Barbell)
3
8-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
1
5 reps
RPE 8
2
Chin-Up (Weighted)
1
5 reps
RPE 6
3
Lying Leg Raise
2
AMRAP
-
4
Lateral Raise (Dumbbell)
2
8-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4-10 reps
RPE 8-9
2
Romanian Deadlift (Dumbbell)
2
8-15 reps
-
3
Standing Calf Raise Cybex Beast Strong
4
10-20 reps
-
4
Hip Abductor (Machine)
2
8-15 reps
-
5
Hip Adductor (Machine)
2
8-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4-10 reps
RPE 8-9
2
Romanian Deadlift (Dumbbell)
2
8-15 reps
-
3
Standing Calf Raise Cybex Beast Strong
4
10-20 reps
-
4
Hip Abductor (Machine)
2
8-15 reps
-
5
Hip Adductor (Machine)
2
8-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4-10 reps
RPE 8-9
2
Romanian Deadlift (Dumbbell)
2
8-15 reps
-
3
Standing Calf Raise Cybex Beast Strong
4
10-20 reps
-
4
Hip Abductor (Machine)
2
8-15 reps
-
5
Hip Adductor (Machine)
2
8-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4-10 reps
RPE 8-9
2
Romanian Deadlift (Dumbbell)
2
8-15 reps
-
3
Standing Calf Raise Cybex Beast Strong
4
10-20 reps
-
4
Hip Abductor (Machine)
2
8-15 reps
-
5
Hip Adductor (Machine)
2
8-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
5 reps
RPE 8
2
Lying Leg Raise
2
AMRAP
-
3
Cardio (Zone 2)
1
20 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4-10 reps
RPE 8-9
2
Romanian Deadlift (Dumbbell)
2
8-15 reps
-
3
Standing Calf Raise Cybex Beast Strong
4
10-20 reps
-
4
Hip Abductor (Machine)
2
8-15 reps
-
5
Hip Adductor (Machine)
2
8-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4-10 reps
RPE 8-9
2
Romanian Deadlift (Dumbbell)
2
8-15 reps
-
3
Standing Calf Raise Cybex Beast Strong
4
10-20 reps
-
4
Hip Abductor (Machine)
2
8-15 reps
-
5
Hip Adductor (Machine)
2
8-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4-10 reps
RPE 8-9
2
Romanian Deadlift (Dumbbell)
2
8-15 reps
-
3
Standing Calf Raise Cybex Beast Strong
4
10-20 reps
-
4
Hip Abductor (Machine)
2
8-15 reps
-
5
Hip Adductor (Machine)
2
8-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4-10 reps
RPE 8-9
2
Romanian Deadlift (Dumbbell)
2
8-15 reps
-
3
Standing Calf Raise Cybex Beast Strong
4
10-20 reps
-
4
Hip Abductor (Machine)
2
8-15 reps
-
5
Hip Adductor (Machine)
2
8-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
5 reps
RPE 8
2
Lying Leg Raise
2
AMRAP
-
3
Cardio (Zone 2)
1
20 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4-10 reps
RPE 8-9
2
Romanian Deadlift (Dumbbell)
2
8-15 reps
-
3
Standing Calf Raise Cybex Beast Strong
4
10-20 reps
-
4
Hip Abductor (Machine)
2
8-15 reps
-
5
Hip Adductor (Machine)
2
8-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4-10 reps
RPE 8-9
2
Romanian Deadlift (Dumbbell)
2
8-15 reps
-
3
Standing Calf Raise Cybex Beast Strong
4
10-20 reps
-
4
Hip Abductor (Machine)
2
8-15 reps
-
5
Hip Adductor (Machine)
2
8-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4-10 reps
RPE 8-9
2
Romanian Deadlift (Dumbbell)
2
8-15 reps
-
3
Standing Calf Raise Cybex Beast Strong
4
10-20 reps
-
4
Hip Abductor (Machine)
2
8-15 reps
-
5
Hip Adductor (Machine)
2
8-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4-10 reps
RPE 8-9
2
Romanian Deadlift (Dumbbell)
2
8-15 reps
-
3
Standing Calf Raise Cybex Beast Strong
4
10-20 reps
-
4
Hip Abductor (Machine)
2
8-15 reps
-
5
Hip Adductor (Machine)
2
8-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
5 reps
RPE 8
2
Lying Leg Raise
2
AMRAP
-
3
Cardio (Zone 2)
1
20 mins
-
Week 1
1 / 16 Weeks
Day 2
1
Squat (Barbell)
4 Sets
1 Set
3-6 Reps
5-10 Reps
@8-10
@8-10
2
Good Morning
2 Sets
6-12 Reps
-
3
Hoist Beast Strong Leg Extension
2 Sets
8-15 Reps
-
4
Standing Hamstring Curl
2 Sets
8-15 Reps
-
5
Hip Adductor (Machine)
2 Sets
8-15 Reps
-
6
Hip Abductor (Machine)
2 Sets
8-15 Reps
-
7
Standing Calf Raise Cybex Beast Strong
4 Sets
10-20 Reps
-
Day 4
1
Squat (Barbell)
3 Sets
4-10 Reps
@8-9
2
Romanian Deadlift (Dumbbell)
2 Sets
8-15 Reps
-
3
Standing Calf Raise Cybex Beast Strong
4 Sets
10-20 Reps
-
4
Hip Abductor (Machine)
2 Sets
8-15 Reps
-
5
Hip Adductor (Machine)
2 Sets
8-15 Reps
-
Day 1
1
Chin-Up (Weighted)
4 Sets
1 Set
3-6 Reps
5-10 Reps
@8-10
@8-10
2
Dip (Weighted)
3 Sets
4-6 Reps
@6-8
3
Pullover (Machine)
2 Sets
6-12 Reps
-
4
Concentration Curl
3 Sets
6-12 Reps
-
5
Seated Shoulder Press (Dumbbell)
2 Sets
8-15 Reps
-
6
Lateral Raise (Dumbbell)
5 Sets
8-15 Reps
-
Day 3
1
Dip (Weighted)
4 Sets
1 Set
3-6 Reps
5-10 Reps
@8-10
@8-10
2
Chin-Up (Weighted)
3 Sets
3-6 Reps
@6-8
3
Fly Press (Cable)
2 Sets
8-12 Reps
-
4
Seated Dip (Machine)
2 Sets
8-15 Reps
-
5
Upright Row (Barbell)
3 Sets
6-12 Reps
-
6
Bicep Curl (Barbell)
3 Sets
8-15 Reps
-