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BoostcampPNG

4 day upper lower

by A Morrell

Program Description

Science based Hypertrophy training with 3 days off or can be done 5 times a week taking a rest day after every upper lower. Deload for one week after 6-8 weeks finished.

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    60 minutes
  • Created
    May 30, 2025 02:48
  • Last Edited
    May 30, 2025 02:52
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ON THE BOOSTCAMP APP FOR FREE
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WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
1
1
6 reps
5 reps
4 reps
RPE 9
RPE 9.5
RPE 10
2
Leg Extension
2
10 reps
RPE 10
3
Single Leg Press
1
1
12 reps
10 reps
RPE 9.5
RPE 10
4
Single-Leg Leg Curl
1
1
12 reps
10 reps
RPE 9.5
RPE 10
5
Hip Adductor (Machine)
2
12 reps
RPE 10
6
Hip Abductor (Machine)
2
12 reps
RPE 10
7
Standing Calf Raise
2
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
1
1
6 reps
5 reps
4 reps
RPE 9
RPE 9.5
RPE 10
2
Leg Extension
2
10 reps
RPE 10
3
Single Leg Press
1
1
12 reps
10 reps
RPE 9.5
RPE 10
4
Single-Leg Leg Curl
1
1
12 reps
10 reps
RPE 9.5
RPE 10
5
Hip Adductor (Machine)
2
12 reps
RPE 10
6
Hip Abductor (Machine)
2
12 reps
RPE 10
7
Standing Calf Raise
2
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
1
1
6 reps
5 reps
4 reps
RPE 9
RPE 9.5
RPE 10
2
Leg Extension
2
10 reps
RPE 10
3
Single Leg Press
1
1
12 reps
10 reps
RPE 9.5
RPE 10
4
Single-Leg Leg Curl
1
1
12 reps
10 reps
RPE 9.5
RPE 10
5
Hip Adductor (Machine)
2
12 reps
RPE 10
6
Hip Abductor (Machine)
2
12 reps
RPE 10
7
Standing Calf Raise
2
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
1
1
6 reps
5 reps
4 reps
RPE 9
RPE 9.5
RPE 10
2
Leg Extension
2
10 reps
RPE 10
3
Single Leg Press
1
1
12 reps
10 reps
RPE 9.5
RPE 10
4
Single-Leg Leg Curl
1
1
12 reps
10 reps
RPE 9.5
RPE 10
5
Hip Adductor (Machine)
2
12 reps
RPE 10
6
Hip Abductor (Machine)
2
12 reps
RPE 10
7
Standing Calf Raise
2
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
1
1
6 reps
5 reps
4 reps
RPE 9
RPE 9.5
RPE 10
2
Leg Extension
2
10 reps
RPE 10
3
Single Leg Press
1
1
12 reps
10 reps
RPE 9.5
RPE 10
4
Single-Leg Leg Curl
1
1
12 reps
10 reps
RPE 9.5
RPE 10
5
Hip Adductor (Machine)
2
12 reps
RPE 10
6
Hip Abductor (Machine)
2
12 reps
RPE 10
7
Standing Calf Raise
2
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
1
1
6 reps
5 reps
4 reps
RPE 9
RPE 9.5
RPE 10
2
Leg Extension
2
10 reps
RPE 10
3
Single Leg Press
1
1
12 reps
10 reps
RPE 9.5
RPE 10
4
Single-Leg Leg Curl
1
1
12 reps
10 reps
RPE 9.5
RPE 10
5
Hip Adductor (Machine)
2
12 reps
RPE 10
6
Hip Abductor (Machine)
2
12 reps
RPE 10
7
Standing Calf Raise
2
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
1
1
6 reps
5 reps
4 reps
RPE 9
RPE 9.5
RPE 10
2
Leg Extension
2
10 reps
RPE 10
3
Single Leg Press
1
1
12 reps
10 reps
RPE 9.5
RPE 10
4
Single-Leg Leg Curl
1
1
12 reps
10 reps
RPE 9.5
RPE 10
5
Hip Adductor (Machine)
2
12 reps
RPE 10
6
Hip Abductor (Machine)
2
12 reps
RPE 10
7
Standing Calf Raise
2
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
1
1
6 reps
5 reps
4 reps
RPE 9
RPE 9.5
RPE 10
2
Leg Extension
2
10 reps
RPE 10
3
Single Leg Press
1
1
12 reps
10 reps
RPE 9.5
RPE 10
4
Single-Leg Leg Curl
1
1
12 reps
10 reps
RPE 9.5
RPE 10
5
Hip Adductor (Machine)
2
12 reps
RPE 10
6
Hip Abductor (Machine)
2
12 reps
RPE 10
7
Standing Calf Raise
2
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
8 reps
RPE 9.5
2
Chest Fly (Machine)
1
1
8 reps
8 reps
RPE 9.5
RPE 10
3
Lat Pulldown
2
10 reps
RPE 10
4
Chest Supported Row (Machine)
2
8 reps
RPE 10
5
Pull-Up (Assisted)
1
15 reps
RPE 10
6
Reverse Pec Deck
1
1
12 reps
12 reps
RPE 8
RPE 10
7
Overhead Tricep Extension (Cable)
1
1
10 reps
10 reps
RPE 8
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
8 reps
RPE 9.5
2
Chest Fly (Machine)
1
1
8 reps
8 reps
RPE 9.5
RPE 10
3
Lat Pulldown
2
10 reps
RPE 10
4
Chest Supported Row (Machine)
2
8 reps
RPE 10
5
Pull-Up (Assisted)
1
15 reps
RPE 10
6
Reverse Pec Deck
1
1
12 reps
12 reps
RPE 8
RPE 10
7
Overhead Tricep Extension (Cable)
1
1
10 reps
10 reps
RPE 8
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
8 reps
RPE 9.5
2
Chest Fly (Machine)
1
1
8 reps
8 reps
RPE 9.5
RPE 10
3
Lat Pulldown
2
10 reps
RPE 10
4
Chest Supported Row (Machine)
2
8 reps
RPE 10
5
Pull-Up (Assisted)
1
15 reps
RPE 10
6
Reverse Pec Deck
1
1
12 reps
12 reps
RPE 8
RPE 10
7
Overhead Tricep Extension (Cable)
1
1
10 reps
10 reps
RPE 8
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
8 reps
RPE 9.5
2
Chest Fly (Machine)
1
1
8 reps
8 reps
RPE 9.5
RPE 10
3
Lat Pulldown
2
10 reps
RPE 10
4
Chest Supported Row (Machine)
2
8 reps
RPE 10
5
Pull-Up (Assisted)
1
15 reps
RPE 10
6
Reverse Pec Deck
1
1
12 reps
12 reps
RPE 8
RPE 10
7
Overhead Tricep Extension (Cable)
1
1
10 reps
10 reps
RPE 8
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
8 reps
RPE 9.5
2
Chest Fly (Machine)
1
1
8 reps
8 reps
RPE 9.5
RPE 10
3
Lat Pulldown
2
10 reps
RPE 10
4
Chest Supported Row (Machine)
2
8 reps
RPE 10
5
Pull-Up (Assisted)
1
15 reps
RPE 10
6
Reverse Pec Deck
1
1
12 reps
12 reps
RPE 8
RPE 10
7
Overhead Tricep Extension (Cable)
1
1
10 reps
10 reps
RPE 8
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
8 reps
RPE 9.5
2
Chest Fly (Machine)
1
1
8 reps
8 reps
RPE 9.5
RPE 10
3
Lat Pulldown
2
10 reps
RPE 10
4
Chest Supported Row (Machine)
2
8 reps
RPE 10
5
Pull-Up (Assisted)
1
15 reps
RPE 10
6
Reverse Pec Deck
1
1
12 reps
12 reps
RPE 8
RPE 10
7
Overhead Tricep Extension (Cable)
1
1
10 reps
10 reps
RPE 8
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
8 reps
RPE 9.5
2
Chest Fly (Machine)
1
1
8 reps
8 reps
RPE 9.5
RPE 10
3
Lat Pulldown
2
10 reps
RPE 10
4
Chest Supported Row (Machine)
2
8 reps
RPE 10
5
Pull-Up (Assisted)
1
15 reps
RPE 10
6
Reverse Pec Deck
1
1
12 reps
12 reps
RPE 8
RPE 10
7
Overhead Tricep Extension (Cable)
1
1
10 reps
10 reps
RPE 8
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
8 reps
RPE 9.5
2
Chest Fly (Machine)
1
1
8 reps
8 reps
RPE 9.5
RPE 10
3
Lat Pulldown
2
10 reps
RPE 10
4
Chest Supported Row (Machine)
2
8 reps
RPE 10
5
Pull-Up (Assisted)
1
15 reps
RPE 10
6
Reverse Pec Deck
1
1
12 reps
12 reps
RPE 8
RPE 10
7
Overhead Tricep Extension (Cable)
1
1
10 reps
10 reps
RPE 8
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
10 mins
RPE 10
2
Preacher Curl (Dumbbell)
2
8 reps
RPE 10
3
Incline Curl (Dumbbell)
1
1
10 reps
10 reps
RPE 9.5
RPE 10
4
Decline Crunch (Weighted)
2
10 reps
RPE 10
5
Cable Crunch
2
10 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
10 mins
RPE 10
2
Preacher Curl (Dumbbell)
2
8 reps
RPE 10
3
Incline Curl (Dumbbell)
1
1
10 reps
10 reps
RPE 9.5
RPE 10
4
Decline Crunch (Weighted)
2
10 reps
RPE 10
5
Cable Crunch
2
10 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
10 mins
RPE 10
2
Preacher Curl (Dumbbell)
2
8 reps
RPE 10
3
Incline Curl (Dumbbell)
1
1
10 reps
10 reps
RPE 9.5
RPE 10
4
Decline Crunch (Weighted)
2
10 reps
RPE 10
5
Cable Crunch
2
10 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
10 mins
RPE 10
2
Preacher Curl (Dumbbell)
2
8 reps
RPE 10
3
Incline Curl (Dumbbell)
1
1
10 reps
10 reps
RPE 9.5
RPE 10
4
Decline Crunch (Weighted)
2
10 reps
RPE 10
5
Cable Crunch
2
10 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
10 mins
RPE 10
2
Preacher Curl (Dumbbell)
2
8 reps
RPE 10
3
Incline Curl (Dumbbell)
1
1
10 reps
10 reps
RPE 9.5
RPE 10
4
Decline Crunch (Weighted)
2
10 reps
RPE 10
5
Cable Crunch
2
10 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
10 mins
RPE 10
2
Preacher Curl (Dumbbell)
2
8 reps
RPE 10
3
Incline Curl (Dumbbell)
1
1
10 reps
10 reps
RPE 9.5
RPE 10
4
Decline Crunch (Weighted)
2
10 reps
RPE 10
5
Cable Crunch
2
10 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
10 mins
RPE 10
2
Preacher Curl (Dumbbell)
2
8 reps
RPE 10
3
Incline Curl (Dumbbell)
1
1
10 reps
10 reps
RPE 9.5
RPE 10
4
Decline Crunch (Weighted)
2
10 reps
RPE 10
5
Cable Crunch
2
10 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
10 mins
RPE 10
2
Preacher Curl (Dumbbell)
2
8 reps
RPE 10
3
Incline Curl (Dumbbell)
1
1
10 reps
10 reps
RPE 9.5
RPE 10
4
Decline Crunch (Weighted)
2
10 reps
RPE 10
5
Cable Crunch
2
10 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
1
10 reps
8 reps
RPE 10
RPE 10
2
Squat (Smith Machine)
1
1
3-6 reps
3-6 reps
RPE 9.5
RPE 10
3
Bulgarian Split Squat (Dumbbell)
2
4-8 reps
RPE 10
4
Leg Extension
2
10 reps
RPE 10
5
Glute-Ham Raise
1
1
10 reps
8 reps
RPE 9.5
RPE 10
6
Standing Calf Raise
2
12 reps
RPE 10
7
Hip Abductor (Machine)
2
12 reps
RPE 10
8
Hip Adductor (Machine)
2
12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
1
10 reps
8 reps
RPE 10
RPE 10
2
Squat (Smith Machine)
1
1
3-6 reps
3-6 reps
RPE 9.5
RPE 10
3
Bulgarian Split Squat (Dumbbell)
2
4-8 reps
RPE 10
4
Leg Extension
2
10 reps
RPE 10
5
Glute-Ham Raise
1
1
10 reps
8 reps
RPE 9.5
RPE 10
6
Standing Calf Raise
2
12 reps
RPE 10
7
Hip Abductor (Machine)
2
12 reps
RPE 10
8
Hip Adductor (Machine)
2
12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
1
10 reps
8 reps
RPE 10
RPE 10
2
Squat (Smith Machine)
1
1
3-6 reps
3-6 reps
RPE 9.5
RPE 10
3
Bulgarian Split Squat (Dumbbell)
2
4-8 reps
RPE 10
4
Leg Extension
2
10 reps
RPE 10
5
Glute-Ham Raise
1
1
10 reps
8 reps
RPE 9.5
RPE 10
6
Standing Calf Raise
2
12 reps
RPE 10
7
Hip Abductor (Machine)
2
12 reps
RPE 10
8
Hip Adductor (Machine)
2
12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
1
10 reps
8 reps
RPE 10
RPE 10
2
Squat (Smith Machine)
1
1
3-6 reps
3-6 reps
RPE 9.5
RPE 10
3
Bulgarian Split Squat (Dumbbell)
2
4-8 reps
RPE 10
4
Leg Extension
2
10 reps
RPE 10
5
Glute-Ham Raise
1
1
10 reps
8 reps
RPE 9.5
RPE 10
6
Standing Calf Raise
2
12 reps
RPE 10
7
Hip Abductor (Machine)
2
12 reps
RPE 10
8
Hip Adductor (Machine)
2
12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
1
10 reps
8 reps
RPE 10
RPE 10
2
Squat (Smith Machine)
1
1
3-6 reps
3-6 reps
RPE 9.5
RPE 10
3
Bulgarian Split Squat (Dumbbell)
2
4-8 reps
RPE 10
4
Leg Extension
2
10 reps
RPE 10
5
Glute-Ham Raise
1
1
10 reps
8 reps
RPE 9.5
RPE 10
6
Standing Calf Raise
2
12 reps
RPE 10
7
Hip Abductor (Machine)
2
12 reps
RPE 10
8
Hip Adductor (Machine)
2
12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
1
10 reps
8 reps
RPE 10
RPE 10
2
Squat (Smith Machine)
1
1
3-6 reps
3-6 reps
RPE 9.5
RPE 10
3
Bulgarian Split Squat (Dumbbell)
2
4-8 reps
RPE 10
4
Leg Extension
2
10 reps
RPE 10
5
Glute-Ham Raise
1
1
10 reps
8 reps
RPE 9.5
RPE 10
6
Standing Calf Raise
2
12 reps
RPE 10
7
Hip Abductor (Machine)
2
12 reps
RPE 10
8
Hip Adductor (Machine)
2
12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
1
10 reps
8 reps
RPE 10
RPE 10
2
Squat (Smith Machine)
1
1
3-6 reps
3-6 reps
RPE 9.5
RPE 10
3
Bulgarian Split Squat (Dumbbell)
2
4-8 reps
RPE 10
4
Leg Extension
2
10 reps
RPE 10
5
Glute-Ham Raise
1
1
10 reps
8 reps
RPE 9.5
RPE 10
6
Standing Calf Raise
2
12 reps
RPE 10
7
Hip Abductor (Machine)
2
12 reps
RPE 10
8
Hip Adductor (Machine)
2
12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
1
10 reps
8 reps
RPE 10
RPE 10
2
Squat (Smith Machine)
1
1
3-6 reps
3-6 reps
RPE 9.5
RPE 10
3
Bulgarian Split Squat (Dumbbell)
2
4-8 reps
RPE 10
4
Leg Extension
2
10 reps
RPE 10
5
Glute-Ham Raise
1
1
10 reps
8 reps
RPE 9.5
RPE 10
6
Standing Calf Raise
2
12 reps
RPE 10
7
Hip Abductor (Machine)
2
12 reps
RPE 10
8
Hip Adductor (Machine)
2
12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
One Arm Lateral Raise (Cable)
2
10 reps
RPE 10
2
Incline Bench Press (Smith Machine)
1
1
8 reps
8 reps
RPE 9.5
RPE 10
3
Chest Press (Machine)
1
10 reps
RPE 10
4
Chest Fly (Machine)
1
1
8 reps
8 reps
RPE 9.5
RPE 10
5
Lat Pulldown
1
10 reps
RPE 10
6
Chest Supported Row (Machine)
2
8 reps
RPE 10
7
Reverse Pec Deck
1
1
12 reps
12 reps
RPE 8
RPE 10
8
Tricep Pushdown (Cable)
2
10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
One Arm Lateral Raise (Cable)
2
10 reps
RPE 10
2
Incline Bench Press (Smith Machine)
1
1
8 reps
8 reps
RPE 9.5
RPE 10
3
Chest Press (Machine)
1
10 reps
RPE 10
4
Chest Fly (Machine)
1
1
8 reps
8 reps
RPE 9.5
RPE 10
5
Lat Pulldown
1
10 reps
RPE 10
6
Chest Supported Row (Machine)
2
8 reps
RPE 10
7
Reverse Pec Deck
1
1
12 reps
12 reps
RPE 8
RPE 10
8
Tricep Pushdown (Cable)
2
10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
One Arm Lateral Raise (Cable)
2
10 reps
RPE 10
2
Incline Bench Press (Smith Machine)
1
1
8 reps
8 reps
RPE 9.5
RPE 10
3
Chest Press (Machine)
1
10 reps
RPE 10
4
Chest Fly (Machine)
1
1
8 reps
8 reps
RPE 9.5
RPE 10
5
Lat Pulldown
1
10 reps
RPE 10
6
Chest Supported Row (Machine)
2
8 reps
RPE 10
7
Reverse Pec Deck
1
1
12 reps
12 reps
RPE 8
RPE 10
8
Tricep Pushdown (Cable)
2
10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
One Arm Lateral Raise (Cable)
2
10 reps
RPE 10
2
Incline Bench Press (Smith Machine)
1
1
8 reps
8 reps
RPE 9.5
RPE 10
3
Chest Press (Machine)
1
10 reps
RPE 10
4
Chest Fly (Machine)
1
1
8 reps
8 reps
RPE 9.5
RPE 10
5
Lat Pulldown
1
10 reps
RPE 10
6
Chest Supported Row (Machine)
2
8 reps
RPE 10
7
Reverse Pec Deck
1
1
12 reps
12 reps
RPE 8
RPE 10
8
Tricep Pushdown (Cable)
2
10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
One Arm Lateral Raise (Cable)
2
10 reps
RPE 10
2
Incline Bench Press (Smith Machine)
1
1
8 reps
8 reps
RPE 9.5
RPE 10
3
Chest Press (Machine)
1
10 reps
RPE 10
4
Chest Fly (Machine)
1
1
8 reps
8 reps
RPE 9.5
RPE 10
5
Lat Pulldown
1
10 reps
RPE 10
6
Chest Supported Row (Machine)
2
8 reps
RPE 10
7
Reverse Pec Deck
1
1
12 reps
12 reps
RPE 8
RPE 10
8
Tricep Pushdown (Cable)
2
10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
One Arm Lateral Raise (Cable)
2
10 reps
RPE 10
2
Incline Bench Press (Smith Machine)
1
1
8 reps
8 reps
RPE 9.5
RPE 10
3
Chest Press (Machine)
1
10 reps
RPE 10
4
Chest Fly (Machine)
1
1
8 reps
8 reps
RPE 9.5
RPE 10
5
Lat Pulldown
1
10 reps
RPE 10
6
Chest Supported Row (Machine)
2
8 reps
RPE 10
7
Reverse Pec Deck
1
1
12 reps
12 reps
RPE 8
RPE 10
8
Tricep Pushdown (Cable)
2
10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
One Arm Lateral Raise (Cable)
2
10 reps
RPE 10
2
Incline Bench Press (Smith Machine)
1
1
8 reps
8 reps
RPE 9.5
RPE 10
3
Chest Press (Machine)
1
10 reps
RPE 10
4
Chest Fly (Machine)
1
1
8 reps
8 reps
RPE 9.5
RPE 10
5
Lat Pulldown
1
10 reps
RPE 10
6
Chest Supported Row (Machine)
2
8 reps
RPE 10
7
Reverse Pec Deck
1
1
12 reps
12 reps
RPE 8
RPE 10
8
Tricep Pushdown (Cable)
2
10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
One Arm Lateral Raise (Cable)
2
10 reps
RPE 10
2
Incline Bench Press (Smith Machine)
1
1
8 reps
8 reps
RPE 9.5
RPE 10
3
Chest Press (Machine)
1
10 reps
RPE 10
4
Chest Fly (Machine)
1
1
8 reps
8 reps
RPE 9.5
RPE 10
5
Lat Pulldown
1
10 reps
RPE 10
6
Chest Supported Row (Machine)
2
8 reps
RPE 10
7
Reverse Pec Deck
1
1
12 reps
12 reps
RPE 8
RPE 10
8
Tricep Pushdown (Cable)
2
10 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
20 mins
RPE 9
2
Bicep Curl (Cable)
2
10 reps
RPE 10
3
Hammer Curl
1
1
10 reps
8 reps
RPE 10
RPE 10
4
Decline Crunch (Weighted)
2
10 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
20 mins
RPE 9
2
Bicep Curl (Cable)
2
10 reps
RPE 10
3
Hammer Curl
1
1
10 reps
8 reps
RPE 10
RPE 10
4
Decline Crunch (Weighted)
2
10 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
20 mins
RPE 9
2
Bicep Curl (Cable)
2
10 reps
RPE 10
3
Hammer Curl
1
1
10 reps
8 reps
RPE 10
RPE 10
4
Decline Crunch (Weighted)
2
10 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
20 mins
RPE 9
2
Bicep Curl (Cable)
2
10 reps
RPE 10
3
Hammer Curl
1
1
10 reps
8 reps
RPE 10
RPE 10
4
Decline Crunch (Weighted)
2
10 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
20 mins
RPE 9
2
Bicep Curl (Cable)
2
10 reps
RPE 10
3
Hammer Curl
1
1
10 reps
8 reps
RPE 10
RPE 10
4
Decline Crunch (Weighted)
2
10 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
20 mins
RPE 9
2
Bicep Curl (Cable)
2
10 reps
RPE 10
3
Hammer Curl
1
1
10 reps
8 reps
RPE 10
RPE 10
4
Decline Crunch (Weighted)
2
10 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
20 mins
RPE 9
2
Bicep Curl (Cable)
2
10 reps
RPE 10
3
Hammer Curl
1
1
10 reps
8 reps
RPE 10
RPE 10
4
Decline Crunch (Weighted)
2
10 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
20 mins
RPE 9
2
Bicep Curl (Cable)
2
10 reps
RPE 10
3
Hammer Curl
1
1
10 reps
8 reps
RPE 10
RPE 10
4
Decline Crunch (Weighted)
2
10 reps
RPE 10
Week 1
1 / 8 Weeks
Day 2
1
Incline Bench Press (Smith Machine)
2 Sets
8 Reps
@9.5
2
Chest Fly (Machine)
1 Set
1 Set
8 Reps
8 Reps
@9.5
@10
3
Lat Pulldown
2 Sets
10 Reps
@10
4
Chest Supported Row (Machine)
2 Sets
8 Reps
@10
5
Pull-Up (Assisted)
1 Set
15 Reps
@10
6
Reverse Pec Deck
1 Set
1 Set
12 Reps
12 Reps
@8
@10
7
Overhead Tricep Extension (Cable)
1 Set
1 Set
10 Reps
10 Reps
@8
@10
Day 4
1
Leg Curl
1 Set
1 Set
10 Reps
8 Reps
@10
@10
2
Squat (Smith Machine)
1 Set
1 Set
3-6 Reps
3-6 Reps
@9.5
@10
3
Bulgarian Split Squat (Dumbbell)
2 Sets
4-8 Reps
@10
4
Leg Extension
2 Sets
10 Reps
@10
5
Glute-Ham Raise
1 Set
1 Set
10 Reps
8 Reps
@9.5
@10
6
Standing Calf Raise
2 Sets
12 Reps
@10
7
Hip Abductor (Machine)
2 Sets
12 Reps
@10
8
Hip Adductor (Machine)
2 Sets
12 Reps
@10
Day 3
1
Run
1 Set
10 mins
@10
2
Preacher Curl (Dumbbell)
2 Sets
8 Reps
@10
3
Incline Curl (Dumbbell)
1 Set
1 Set
10 Reps
10 Reps
@9.5
@10
4
Decline Crunch (Weighted)
2 Sets
10 Reps
@10
5
Cable Crunch
2 Sets
10 Reps
@9.5
Day 1
1
Squat (Smith Machine)
1 Set
1 Set
1 Set
6 Reps
5 Reps
4 Reps
@9
@9.5
@10
2
Leg Extension
2 Sets
10 Reps
@10
3
Single Leg Press
1 Set
1 Set
12 Reps
10 Reps
@9.5
@10
4
Single-Leg Leg Curl
1 Set
1 Set
12 Reps
10 Reps
@9.5
@10
5
Hip Adductor (Machine)
2 Sets
12 Reps
@10
6
Hip Abductor (Machine)
2 Sets
12 Reps
@10
7
Standing Calf Raise
2 Sets
12 Reps
@10
Day 5
1
One Arm Lateral Raise (Cable)
2 Sets
10 Reps
@10
2
Incline Bench Press (Smith Machine)
1 Set
1 Set
8 Reps
8 Reps
@9.5
@10
3
Chest Press (Machine)
1 Set
10 Reps
@10
4
Chest Fly (Machine)
1 Set
1 Set
8 Reps
8 Reps
@9.5
@10
5
Lat Pulldown
1 Set
10 Reps
@10
6
Chest Supported Row (Machine)
2 Sets
8 Reps
@10
7
Reverse Pec Deck
1 Set
1 Set
12 Reps
12 Reps
@8
@10
8
Tricep Pushdown (Cable)
2 Sets
10 Reps
@10
Day 6
1
Run
1 Set
20 mins
@9
2
Bicep Curl (Cable)
2 Sets
10 Reps
@10
3
Hammer Curl
1 Set
1 Set
10 Reps
8 Reps
@10
@10
4
Decline Crunch (Weighted)
2 Sets
10 Reps
@10