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BoostcampPNG

ULxAP

by GOATMILK

Program Description

4 days a week. Fast Upper and Lower session with supersets for 2 days throughout the working week, longer Anterior and Posterior focused days for the weekend. Still quick little sessions either way.

Program Overview

  • Level
    Beginner, Novice, Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    60 minutes
  • Created
    Sep 26, 2025 03:51
  • Last Edited
    Sep 26, 2025 04:21
Muscle Engagement
Front
Back
MuscleSet
Hamstrings
11%
Quadriceps
10.3%
Biceps
8.9%
Chest
8.4%
Triceps
8.4%
Front Delts
8%
Glutes
7.8%
Lats
7.6%
Upper Back
6.8%
Middle Delts
6.3%
Lower Back
4.2%
Abs
4.2%
Calves
2.1%
Adductors
2.1%
Abductors
2.1%
Forearms
1.3%
Rear Delts
0.4%
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
1
1
8-12 reps
8-12 reps
RPE 8
RPE 8.5
1B
Chest Supported Row (Machine)
1
1
6-10 reps
6-10 reps
RPE 8
RPE 8.5
2A
Shoulder Press (Machine)
1
1
8-12 reps
8-12 reps
RPE 8
RPE 8.5
2B
Lat Pulldown
1
1
8-12 reps
8-12 reps
RPE 9
RPE 9.5
3A
Pec Deck (Machine)
1
1
10-15 reps
8-10 reps
RPE 8.5
RPE 9.5
3B
Lateral Raise (Machine)
1
1
10-15 reps
10-15 reps
RPE 8.5
RPE 9.5
4A
Bicep Curl (EZ Bar)
1
1
10-15 reps
10-15 reps
RPE 9
RPE 9.5
4B
V-Handle Tricep Pushdown (Cable)
1
1
8-12 reps
10-15 reps
RPE 9.5
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
1
1
8-12 reps
8-12 reps
RPE 8
RPE 8.5
1B
Chest Supported Row (Machine)
1
1
6-10 reps
6-10 reps
RPE 8
RPE 8.5
2A
Shoulder Press (Machine)
1
1
8-12 reps
8-12 reps
RPE 8
RPE 8.5
2B
Lat Pulldown
1
1
8-12 reps
8-12 reps
RPE 9
RPE 9.5
3A
Pec Deck (Machine)
1
1
10-15 reps
8-10 reps
RPE 8.5
RPE 9.5
3B
Lateral Raise (Machine)
1
1
10-15 reps
10-15 reps
RPE 8.5
RPE 9.5
4A
Bicep Curl (EZ Bar)
1
1
10-15 reps
10-15 reps
RPE 9
RPE 9.5
4B
V-Handle Tricep Pushdown (Cable)
1
1
8-12 reps
10-15 reps
RPE 9.5
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
1
1
8-12 reps
8-12 reps
RPE 8
RPE 8.5
1B
Chest Supported Row (Machine)
1
1
6-10 reps
6-10 reps
RPE 8
RPE 8.5
2A
Shoulder Press (Machine)
1
1
8-12 reps
8-12 reps
RPE 8
RPE 8.5
2B
Lat Pulldown
1
1
8-12 reps
8-12 reps
RPE 9
RPE 9.5
3A
Pec Deck (Machine)
1
1
10-15 reps
8-10 reps
RPE 8.5
RPE 9.5
3B
Lateral Raise (Machine)
1
1
10-15 reps
10-15 reps
RPE 8.5
RPE 9.5
4A
Bicep Curl (EZ Bar)
1
1
10-15 reps
10-15 reps
RPE 9
RPE 9.5
4B
V-Handle Tricep Pushdown (Cable)
1
1
8-12 reps
10-15 reps
RPE 9.5
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
1
1
8-12 reps
8-12 reps
RPE 8
RPE 8.5
1B
Chest Supported Row (Machine)
1
1
6-10 reps
6-10 reps
RPE 8
RPE 8.5
2A
Shoulder Press (Machine)
1
1
8-12 reps
8-12 reps
RPE 8
RPE 8.5
2B
Lat Pulldown
1
1
8-12 reps
8-12 reps
RPE 9
RPE 9.5
3A
Pec Deck (Machine)
1
1
10-15 reps
8-10 reps
RPE 8.5
RPE 9.5
3B
Lateral Raise (Machine)
1
1
10-15 reps
10-15 reps
RPE 8.5
RPE 9.5
4A
Bicep Curl (EZ Bar)
1
1
10-15 reps
10-15 reps
RPE 9
RPE 9.5
4B
V-Handle Tricep Pushdown (Cable)
1
1
8-12 reps
10-15 reps
RPE 9.5
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
1
1
8-12 reps
8-12 reps
RPE 8
RPE 8.5
1B
Chest Supported Row (Machine)
1
1
6-10 reps
6-10 reps
RPE 8
RPE 8.5
2A
Shoulder Press (Machine)
1
1
8-12 reps
8-12 reps
RPE 8
RPE 8.5
2B
Lat Pulldown
1
1
8-12 reps
8-12 reps
RPE 9
RPE 9.5
3A
Pec Deck (Machine)
1
1
10-15 reps
8-10 reps
RPE 8.5
RPE 9.5
3B
Lateral Raise (Machine)
1
1
10-15 reps
10-15 reps
RPE 8.5
RPE 9.5
4A
Bicep Curl (EZ Bar)
1
1
10-15 reps
10-15 reps
RPE 9
RPE 9.5
4B
V-Handle Tricep Pushdown (Cable)
1
1
8-12 reps
10-15 reps
RPE 9.5
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
1
1
8-12 reps
8-12 reps
RPE 8
RPE 8.5
1B
Chest Supported Row (Machine)
1
1
6-10 reps
6-10 reps
RPE 8
RPE 8.5
2A
Shoulder Press (Machine)
1
1
8-12 reps
8-12 reps
RPE 8
RPE 8.5
2B
Lat Pulldown
1
1
8-12 reps
8-12 reps
RPE 9
RPE 9.5
3A
Pec Deck (Machine)
1
1
10-15 reps
8-10 reps
RPE 8.5
RPE 9.5
3B
Lateral Raise (Machine)
1
1
10-15 reps
10-15 reps
RPE 8.5
RPE 9.5
4A
Bicep Curl (EZ Bar)
1
1
10-15 reps
10-15 reps
RPE 9
RPE 9.5
4B
V-Handle Tricep Pushdown (Cable)
1
1
8-12 reps
10-15 reps
RPE 9.5
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
1
1
8-12 reps
8-12 reps
RPE 8
RPE 8.5
1B
Chest Supported Row (Machine)
1
1
6-10 reps
6-10 reps
RPE 8
RPE 8.5
2A
Shoulder Press (Machine)
1
1
8-12 reps
8-12 reps
RPE 8
RPE 8.5
2B
Lat Pulldown
1
1
8-12 reps
8-12 reps
RPE 9
RPE 9.5
3A
Pec Deck (Machine)
1
1
10-15 reps
8-10 reps
RPE 8.5
RPE 9.5
3B
Lateral Raise (Machine)
1
1
10-15 reps
10-15 reps
RPE 8.5
RPE 9.5
4A
Bicep Curl (EZ Bar)
1
1
10-15 reps
10-15 reps
RPE 9
RPE 9.5
4B
V-Handle Tricep Pushdown (Cable)
1
1
8-12 reps
10-15 reps
RPE 9.5
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
1
1
8-12 reps
8-12 reps
RPE 8
RPE 8.5
1B
Chest Supported Row (Machine)
1
1
6-10 reps
6-10 reps
RPE 8
RPE 8.5
2A
Shoulder Press (Machine)
1
1
8-12 reps
8-12 reps
RPE 8
RPE 8.5
2B
Lat Pulldown
1
1
8-12 reps
8-12 reps
RPE 9
RPE 9.5
3A
Pec Deck (Machine)
1
1
10-15 reps
8-10 reps
RPE 8.5
RPE 9.5
3B
Lateral Raise (Machine)
1
1
10-15 reps
10-15 reps
RPE 8.5
RPE 9.5
4A
Bicep Curl (EZ Bar)
1
1
10-15 reps
10-15 reps
RPE 9
RPE 9.5
4B
V-Handle Tricep Pushdown (Cable)
1
1
8-12 reps
10-15 reps
RPE 9.5
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Hack Squat
2
5-8 reps
RPE 8.5
1B
Straight Leg Calf Raise
2
30 reps
RPE 6
2A
Romanian Deadlift (Barbell)
2
6-8 reps
RPE 8
2B
Leg Raise (Captain's Chair)
2
30 reps
RPE 6
3A
Hip Adductor (Machine)
1
1
10-12 reps
10-15 reps
RPE 7
RPE 7
3B
Hip Abductor (Machine)
1
1
10-12 reps
10-15 reps
RPE 7
RPE 7
4A
Leg Curl
2
8-10 reps
RPE 8.5
4B
Leg Extension
2
8-10 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Hack Squat
2
5-8 reps
RPE 8.5
1B
Straight Leg Calf Raise
2
30 reps
RPE 6
2A
Romanian Deadlift (Barbell)
2
6-8 reps
RPE 8
2B
Leg Raise (Captain's Chair)
2
30 reps
RPE 6
3A
Hip Adductor (Machine)
1
1
10-12 reps
10-15 reps
RPE 7
RPE 7
3B
Hip Abductor (Machine)
1
1
10-12 reps
10-15 reps
RPE 7
RPE 7
4A
Leg Curl
2
8-10 reps
RPE 8.5
4B
Leg Extension
2
8-10 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Hack Squat
2
5-8 reps
RPE 8.5
1B
Straight Leg Calf Raise
2
30 reps
RPE 6
2A
Romanian Deadlift (Barbell)
2
6-8 reps
RPE 8
2B
Leg Raise (Captain's Chair)
2
30 reps
RPE 6
3A
Hip Adductor (Machine)
1
1
10-12 reps
10-15 reps
RPE 7
RPE 7
3B
Hip Abductor (Machine)
1
1
10-12 reps
10-15 reps
RPE 7
RPE 7
4A
Leg Curl
2
8-10 reps
RPE 8.5
4B
Leg Extension
2
8-10 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Hack Squat
2
5-8 reps
RPE 8.5
1B
Straight Leg Calf Raise
2
30 reps
RPE 6
2A
Romanian Deadlift (Barbell)
2
6-8 reps
RPE 8
2B
Leg Raise (Captain's Chair)
2
30 reps
RPE 6
3A
Hip Adductor (Machine)
1
1
10-12 reps
10-15 reps
RPE 7
RPE 7
3B
Hip Abductor (Machine)
1
1
10-12 reps
10-15 reps
RPE 7
RPE 7
4A
Leg Curl
2
8-10 reps
RPE 8.5
4B
Leg Extension
2
8-10 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Hack Squat
2
5-8 reps
RPE 8.5
1B
Straight Leg Calf Raise
2
30 reps
RPE 6
2A
Romanian Deadlift (Barbell)
2
6-8 reps
RPE 8
2B
Leg Raise (Captain's Chair)
2
30 reps
RPE 6
3A
Hip Adductor (Machine)
1
1
10-12 reps
10-15 reps
RPE 7
RPE 7
3B
Hip Abductor (Machine)
1
1
10-12 reps
10-15 reps
RPE 7
RPE 7
4A
Leg Curl
2
8-10 reps
RPE 8.5
4B
Leg Extension
2
8-10 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Hack Squat
2
5-8 reps
RPE 8.5
1B
Straight Leg Calf Raise
2
30 reps
RPE 6
2A
Romanian Deadlift (Barbell)
2
6-8 reps
RPE 8
2B
Leg Raise (Captain's Chair)
2
30 reps
RPE 6
3A
Hip Adductor (Machine)
1
1
10-12 reps
10-15 reps
RPE 7
RPE 7
3B
Hip Abductor (Machine)
1
1
10-12 reps
10-15 reps
RPE 7
RPE 7
4A
Leg Curl
2
8-10 reps
RPE 8.5
4B
Leg Extension
2
8-10 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Hack Squat
2
5-8 reps
RPE 8.5
1B
Straight Leg Calf Raise
2
30 reps
RPE 6
2A
Romanian Deadlift (Barbell)
2
6-8 reps
RPE 8
2B
Leg Raise (Captain's Chair)
2
30 reps
RPE 6
3A
Hip Adductor (Machine)
1
1
10-12 reps
10-15 reps
RPE 7
RPE 7
3B
Hip Abductor (Machine)
1
1
10-12 reps
10-15 reps
RPE 7
RPE 7
4A
Leg Curl
2
8-10 reps
RPE 8.5
4B
Leg Extension
2
8-10 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Hack Squat
2
5-8 reps
RPE 8.5
1B
Straight Leg Calf Raise
2
30 reps
RPE 6
2A
Romanian Deadlift (Barbell)
2
6-8 reps
RPE 8
2B
Leg Raise (Captain's Chair)
2
30 reps
RPE 6
3A
Hip Adductor (Machine)
1
1
10-12 reps
10-15 reps
RPE 7
RPE 7
3B
Hip Abductor (Machine)
1
1
10-12 reps
10-15 reps
RPE 7
RPE 7
4A
Leg Curl
2
8-10 reps
RPE 8.5
4B
Leg Extension
2
8-10 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
8-12 reps
8-12 reps
RPE 8
RPE 8.5
2
Shoulder Press (Machine)
1
1
8-12 reps
8-12 reps
RPE 8
RPE 8.5
3
V-Handle Tricep Pushdown (Cable)
1
1
8-12 reps
10-15 reps
RPE 8
RPE 8
4
Pec Deck (Machine)
1
1
10-12 reps
10-15 reps
RPE 9
RPE 9.5
5
Belt Squat
1
2
4-6 reps
5-8 reps
RPE 8
RPE 8
6
Leg Extension
2
8-10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
8-12 reps
8-12 reps
RPE 8
RPE 8.5
2
Shoulder Press (Machine)
1
1
8-12 reps
8-12 reps
RPE 8
RPE 8.5
3
V-Handle Tricep Pushdown (Cable)
1
1
8-12 reps
10-15 reps
RPE 8
RPE 8
4
Pec Deck (Machine)
1
1
10-12 reps
10-15 reps
RPE 9
RPE 9.5
5
Belt Squat
1
2
4-6 reps
5-8 reps
RPE 8
RPE 8
6
Leg Extension
2
8-10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
8-12 reps
8-12 reps
RPE 8
RPE 8.5
2
Shoulder Press (Machine)
1
1
8-12 reps
8-12 reps
RPE 8
RPE 8.5
3
V-Handle Tricep Pushdown (Cable)
1
1
8-12 reps
10-15 reps
RPE 8
RPE 8
4
Pec Deck (Machine)
1
1
10-12 reps
10-15 reps
RPE 9
RPE 9.5
5
Belt Squat
1
2
4-6 reps
5-8 reps
RPE 8
RPE 8
6
Leg Extension
2
8-10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
8-12 reps
8-12 reps
RPE 8
RPE 8.5
2
Shoulder Press (Machine)
1
1
8-12 reps
8-12 reps
RPE 8
RPE 8.5
3
V-Handle Tricep Pushdown (Cable)
1
1
8-12 reps
10-15 reps
RPE 8
RPE 8
4
Pec Deck (Machine)
1
1
10-12 reps
10-15 reps
RPE 9
RPE 9.5
5
Belt Squat
1
2
4-6 reps
5-8 reps
RPE 8
RPE 8
6
Leg Extension
2
8-10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
8-12 reps
8-12 reps
RPE 8
RPE 8.5
2
Shoulder Press (Machine)
1
1
8-12 reps
8-12 reps
RPE 8
RPE 8.5
3
V-Handle Tricep Pushdown (Cable)
1
1
8-12 reps
10-15 reps
RPE 8
RPE 8
4
Pec Deck (Machine)
1
1
10-12 reps
10-15 reps
RPE 9
RPE 9.5
5
Belt Squat
1
2
4-6 reps
5-8 reps
RPE 8
RPE 8
6
Leg Extension
2
8-10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
8-12 reps
8-12 reps
RPE 8
RPE 8.5
2
Shoulder Press (Machine)
1
1
8-12 reps
8-12 reps
RPE 8
RPE 8.5
3
V-Handle Tricep Pushdown (Cable)
1
1
8-12 reps
10-15 reps
RPE 8
RPE 8
4
Pec Deck (Machine)
1
1
10-12 reps
10-15 reps
RPE 9
RPE 9.5
5
Belt Squat
1
2
4-6 reps
5-8 reps
RPE 8
RPE 8
6
Leg Extension
2
8-10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
8-12 reps
8-12 reps
RPE 8
RPE 8.5
2
Shoulder Press (Machine)
1
1
8-12 reps
8-12 reps
RPE 8
RPE 8.5
3
V-Handle Tricep Pushdown (Cable)
1
1
8-12 reps
10-15 reps
RPE 8
RPE 8
4
Pec Deck (Machine)
1
1
10-12 reps
10-15 reps
RPE 9
RPE 9.5
5
Belt Squat
1
2
4-6 reps
5-8 reps
RPE 8
RPE 8
6
Leg Extension
2
8-10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
8-12 reps
8-12 reps
RPE 8
RPE 8.5
2
Shoulder Press (Machine)
1
1
8-12 reps
8-12 reps
RPE 8
RPE 8.5
3
V-Handle Tricep Pushdown (Cable)
1
1
8-12 reps
10-15 reps
RPE 8
RPE 8
4
Pec Deck (Machine)
1
1
10-12 reps
10-15 reps
RPE 9
RPE 9.5
5
Belt Squat
1
2
4-6 reps
5-8 reps
RPE 8
RPE 8
6
Leg Extension
2
8-10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
6-8 reps
RPE 8
2
Chest Supported Row (Machine)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 8.5
3
Lat Pulldown (Neutral Grip)
2
8-10 reps
RPE 9
4
Seated Hamstring Curl
1
1
8-10 reps
10-12 reps
RPE 8.5
RPE 9
5
Bicep Curl (EZ Bar)
1
1
10-12 reps
10-15 reps
RPE 9
RPE 9
6
Hammer Curl
2
10-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
6-8 reps
RPE 8
2
Chest Supported Row (Machine)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 8.5
3
Lat Pulldown (Neutral Grip)
2
8-10 reps
RPE 9
4
Seated Hamstring Curl
1
1
8-10 reps
10-12 reps
RPE 8.5
RPE 9
5
Bicep Curl (EZ Bar)
1
1
10-12 reps
10-15 reps
RPE 9
RPE 9
6
Hammer Curl
2
10-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
6-8 reps
RPE 8
2
Chest Supported Row (Machine)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 8.5
3
Lat Pulldown (Neutral Grip)
2
8-10 reps
RPE 9
4
Seated Hamstring Curl
1
1
8-10 reps
10-12 reps
RPE 8.5
RPE 9
5
Bicep Curl (EZ Bar)
1
1
10-12 reps
10-15 reps
RPE 9
RPE 9
6
Hammer Curl
2
10-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
6-8 reps
RPE 8
2
Chest Supported Row (Machine)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 8.5
3
Lat Pulldown (Neutral Grip)
2
8-10 reps
RPE 9
4
Seated Hamstring Curl
1
1
8-10 reps
10-12 reps
RPE 8.5
RPE 9
5
Bicep Curl (EZ Bar)
1
1
10-12 reps
10-15 reps
RPE 9
RPE 9
6
Hammer Curl
2
10-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
6-8 reps
RPE 8
2
Chest Supported Row (Machine)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 8.5
3
Lat Pulldown (Neutral Grip)
2
8-10 reps
RPE 9
4
Seated Hamstring Curl
1
1
8-10 reps
10-12 reps
RPE 8.5
RPE 9
5
Bicep Curl (EZ Bar)
1
1
10-12 reps
10-15 reps
RPE 9
RPE 9
6
Hammer Curl
2
10-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
6-8 reps
RPE 8
2
Chest Supported Row (Machine)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 8.5
3
Lat Pulldown (Neutral Grip)
2
8-10 reps
RPE 9
4
Seated Hamstring Curl
1
1
8-10 reps
10-12 reps
RPE 8.5
RPE 9
5
Bicep Curl (EZ Bar)
1
1
10-12 reps
10-15 reps
RPE 9
RPE 9
6
Hammer Curl
2
10-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
6-8 reps
RPE 8
2
Chest Supported Row (Machine)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 8.5
3
Lat Pulldown (Neutral Grip)
2
8-10 reps
RPE 9
4
Seated Hamstring Curl
1
1
8-10 reps
10-12 reps
RPE 8.5
RPE 9
5
Bicep Curl (EZ Bar)
1
1
10-12 reps
10-15 reps
RPE 9
RPE 9
6
Hammer Curl
2
10-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
6-8 reps
RPE 8
2
Chest Supported Row (Machine)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 8.5
3
Lat Pulldown (Neutral Grip)
2
8-10 reps
RPE 9
4
Seated Hamstring Curl
1
1
8-10 reps
10-12 reps
RPE 8.5
RPE 9
5
Bicep Curl (EZ Bar)
1
1
10-12 reps
10-15 reps
RPE 9
RPE 9
6
Hammer Curl
2
10-12 reps
RPE 9
Week 1
1 / 8 Weeks
Day 2
1A
Hack Squat
2 Sets
5-8 Reps
@8.5
1B
Straight Leg Calf Raise
2 Sets
30 Reps
@6
2A
Romanian Deadlift (Barbell)
2 Sets
6-8 Reps
@8
2B
Leg Raise (Captain's Chair)
2 Sets
30 Reps
@6
3A
Hip Adductor (Machine)
1 Set
1 Set
10-12 Reps
10-15 Reps
@7
@7
3B
Hip Abductor (Machine)
1 Set
1 Set
10-12 Reps
10-15 Reps
@7
@7
4A
Leg Curl
2 Sets
8-10 Reps
@8.5
4B
Leg Extension
2 Sets
8-10 Reps
@8.5
Day 1
1A
Bench Press (Barbell)
1 Set
1 Set
8-12 Reps
8-12 Reps
@8
@8.5
1B
Chest Supported Row (Machine)
1 Set
1 Set
6-10 Reps
6-10 Reps
@8
@8.5
2A
Shoulder Press (Machine)
1 Set
1 Set
8-12 Reps
8-12 Reps
@8
@8.5
2B
Lat Pulldown
1 Set
1 Set
8-12 Reps
8-12 Reps
@9
@9.5
3A
Pec Deck (Machine)
1 Set
1 Set
10-15 Reps
8-10 Reps
@8.5
@9.5
3B
Lateral Raise (Machine)
1 Set
1 Set
10-15 Reps
10-15 Reps
@8.5
@9.5
4A
Bicep Curl (EZ Bar)
1 Set
1 Set
10-15 Reps
10-15 Reps
@9
@9.5
4B
V-Handle Tricep Pushdown (Cable)
1 Set
1 Set
8-12 Reps
10-15 Reps
@9.5
@9
Day 3
1
Bench Press (Barbell)
1 Set
1 Set
8-12 Reps
8-12 Reps
@8
@8.5
2
Shoulder Press (Machine)
1 Set
1 Set
8-12 Reps
8-12 Reps
@8
@8.5
3
V-Handle Tricep Pushdown (Cable)
1 Set
1 Set
8-12 Reps
10-15 Reps
@8
@8
4
Pec Deck (Machine)
1 Set
1 Set
10-12 Reps
10-15 Reps
@9
@9.5
5
Belt Squat
1 Set
2 Sets
4-6 Reps
5-8 Reps
@8
@8
6
Leg Extension
2 Sets
8-10 Reps
@8
Day 4
1
Romanian Deadlift (Barbell)
2 Sets
6-8 Reps
@8
2
Chest Supported Row (Machine)
1 Set
1 Set
6-8 Reps
6-8 Reps
@8
@8.5
3
Lat Pulldown (Neutral Grip)
2 Sets
8-10 Reps
@9
4
Seated Hamstring Curl
1 Set
1 Set
8-10 Reps
10-12 Reps
@8.5
@9
5
Bicep Curl (EZ Bar)
1 Set
1 Set
10-12 Reps
10-15 Reps
@9
@9
6
Hammer Curl
2 Sets
10-12 Reps
@9