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Upper / Lower Hypertrophy Program

by Muhammed maalej

Program Description

Transform your physique with 12 weeks of targeted upper and lower workouts designed to sculpt, strengthen, and ignite your muscle growth journey.

Program Overview

  • Level
    Novice, Beginner, Intermediate, Advanced
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    80 minutes
  • Created
    Sep 24, 2025 06:02
  • Last Edited
    Oct 04, 2025 01:10

Summary

Transform your physique with the Upper / Lower Hypertrophy Program, a comprehensive 12-week plan designed for serious lifters. This 4-day weekly routine focuses on building muscle through targeted upper and lower body workouts, incorporating essential exercises like bench presses, squats, and lat pulldowns. Each session emphasizes hypertrophy, ensuring you maximize muscle growth and strength. Elevate your training and achieve your goals with structured intensity and proven techniques tailored for every fitness level.
Muscle Engagement
Front
Back
MuscleSet
Hamstrings
12.8%
Glutes
11.2%
Quadriceps
10.4%
Upper Back
9.2%
Lats
7.2%
Front Delts
7.1%
Middle Delts
6.2%
Triceps
6%
Biceps
5.8%
Chest
5.6%
Lower Back
4.9%
Abs
4.7%
Calves
4.5%
Rear Delts
2.2%
Adductors
1.6%
Forearms
0.7%
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4.8 Stars with 10, 000+ Ratings
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
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8-10 reps
RPE 7
2
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 7
3
Wide Grip Lat Pulldown
4
10-12 reps
RPE 7
4
Seated Row (Cable)
3
8-12 reps
RPE 7
5
Lateral Raise (Dumbbell)
4
12-20 reps
RPE 7
6
Tricep Rope Push Down (Cable)
3
10-15 reps
RPE 7
7
Face Pull
3
12-15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8-10 reps
RPE 7
2
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 7
3
Wide Grip Lat Pulldown
4
10-12 reps
RPE 7
4
Seated Row (Cable)
3
8-12 reps
RPE 7
5
Lateral Raise (Dumbbell)
4
12-20 reps
RPE 7
6
Tricep Rope Push Down (Cable)
3
10-15 reps
RPE 7
7
Face Pull
3
12-15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8-10 reps
RPE 7
2
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 7
3
Wide Grip Lat Pulldown
4
10-12 reps
RPE 7
4
Seated Row (Cable)
3
8-12 reps
RPE 7
5
Lateral Raise (Dumbbell)
4
12-20 reps
RPE 7
6
Tricep Rope Push Down (Cable)
3
10-15 reps
RPE 7
7
Face Pull
3
12-15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8-10 reps
RPE 7
2
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 7
3
Wide Grip Lat Pulldown
4
10-12 reps
RPE 7
4
Seated Row (Cable)
3
8-12 reps
RPE 7
5
Lateral Raise (Dumbbell)
4
12-20 reps
RPE 7
6
Tricep Rope Push Down (Cable)
3
10-15 reps
RPE 7
7
Face Pull
3
12-15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8-10 reps
RPE 7
2
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 7
3
Wide Grip Lat Pulldown
4
10-12 reps
RPE 7
4
Seated Row (Cable)
3
8-12 reps
RPE 7
5
Lateral Raise (Dumbbell)
4
12-20 reps
RPE 7
6
Tricep Rope Push Down (Cable)
3
10-15 reps
RPE 7
7
Face Pull
3
12-15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8-10 reps
RPE 7
2
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 7
3
Wide Grip Lat Pulldown
4
10-12 reps
RPE 7
4
Seated Row (Cable)
3
8-12 reps
RPE 7
5
Lateral Raise (Dumbbell)
4
12-20 reps
RPE 7
6
Tricep Rope Push Down (Cable)
3
10-15 reps
RPE 7
7
Face Pull
3
12-15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8-10 reps
RPE 7
2
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 7
3
Wide Grip Lat Pulldown
4
10-12 reps
RPE 7
4
Seated Row (Cable)
3
8-12 reps
RPE 7
5
Lateral Raise (Dumbbell)
4
12-20 reps
RPE 7
6
Tricep Rope Push Down (Cable)
3
10-15 reps
RPE 7
7
Face Pull
3
12-15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8-10 reps
RPE 7
2
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 7
3
Wide Grip Lat Pulldown
4
10-12 reps
RPE 7
4
Seated Row (Cable)
3
8-12 reps
RPE 7
5
Lateral Raise (Dumbbell)
4
12-20 reps
RPE 7
6
Tricep Rope Push Down (Cable)
3
10-15 reps
RPE 7
7
Face Pull
3
12-15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8-10 reps
RPE 7
2
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 7
3
Wide Grip Lat Pulldown
4
10-12 reps
RPE 7
4
Seated Row (Cable)
3
8-12 reps
RPE 7
5
Lateral Raise (Dumbbell)
4
12-20 reps
RPE 7
6
Tricep Rope Push Down (Cable)
3
10-15 reps
RPE 7
7
Face Pull
3
12-15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8-10 reps
RPE 7
2
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 7
3
Wide Grip Lat Pulldown
4
10-12 reps
RPE 7
4
Seated Row (Cable)
3
8-12 reps
RPE 7
5
Lateral Raise (Dumbbell)
4
12-20 reps
RPE 7
6
Tricep Rope Push Down (Cable)
3
10-15 reps
RPE 7
7
Face Pull
3
12-15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8-10 reps
RPE 7
2
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 7
3
Wide Grip Lat Pulldown
4
10-12 reps
RPE 7
4
Seated Row (Cable)
3
8-12 reps
RPE 7
5
Lateral Raise (Dumbbell)
4
12-20 reps
RPE 7
6
Tricep Rope Push Down (Cable)
3
10-15 reps
RPE 7
7
Face Pull
3
12-15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8-10 reps
RPE 7
2
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 7
3
Wide Grip Lat Pulldown
4
10-12 reps
RPE 7
4
Seated Row (Cable)
3
8-12 reps
RPE 7
5
Lateral Raise (Dumbbell)
4
12-20 reps
RPE 7
6
Tricep Rope Push Down (Cable)
3
10-15 reps
RPE 7
7
Face Pull
3
12-15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8-10 reps
RPE 7
2
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
RPE 7
3
Leg Extension
3
12-15 reps
RPE 7
4
Romanian Deadlift (Dumbbell)
4
8-10 reps
RPE 7
5
Leg Curl
3
10-12 reps
RPE 7
6
Standing Calf Raise
4
12-20 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8-10 reps
RPE 7
2
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
RPE 7
3
Leg Extension
3
12-15 reps
RPE 7
4
Romanian Deadlift (Dumbbell)
4
8-10 reps
RPE 7
5
Leg Curl
3
10-12 reps
RPE 7
6
Standing Calf Raise
4
12-20 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8-10 reps
RPE 7
2
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
RPE 7
3
Leg Extension
3
12-15 reps
RPE 7
4
Romanian Deadlift (Dumbbell)
4
8-10 reps
RPE 7
5
Leg Curl
3
10-12 reps
RPE 7
6
Standing Calf Raise
4
12-20 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8-10 reps
RPE 7
2
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
RPE 7
3
Leg Extension
3
12-15 reps
RPE 7
4
Romanian Deadlift (Dumbbell)
4
8-10 reps
RPE 7
5
Leg Curl
3
10-12 reps
RPE 7
6
Standing Calf Raise
4
12-20 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8-10 reps
RPE 7
2
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
RPE 7
3
Leg Extension
3
12-15 reps
RPE 7
4
Romanian Deadlift (Dumbbell)
4
8-10 reps
RPE 7
5
Leg Curl
3
10-12 reps
RPE 7
6
Standing Calf Raise
4
12-20 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8-10 reps
RPE 7
2
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
RPE 7
3
Leg Extension
3
12-15 reps
RPE 7
4
Romanian Deadlift (Dumbbell)
4
8-10 reps
RPE 7
5
Leg Curl
3
10-12 reps
RPE 7
6
Standing Calf Raise
4
12-20 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8-10 reps
RPE 7
2
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
RPE 7
3
Leg Extension
3
12-15 reps
RPE 7
4
Romanian Deadlift (Dumbbell)
4
8-10 reps
RPE 7
5
Leg Curl
3
10-12 reps
RPE 7
6
Standing Calf Raise
4
12-20 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8-10 reps
RPE 7
2
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
RPE 7
3
Leg Extension
3
12-15 reps
RPE 7
4
Romanian Deadlift (Dumbbell)
4
8-10 reps
RPE 7
5
Leg Curl
3
10-12 reps
RPE 7
6
Standing Calf Raise
4
12-20 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8-10 reps
RPE 7
2
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
RPE 7
3
Leg Extension
3
12-15 reps
RPE 7
4
Romanian Deadlift (Dumbbell)
4
8-10 reps
RPE 7
5
Leg Curl
3
10-12 reps
RPE 7
6
Standing Calf Raise
4
12-20 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8-10 reps
RPE 7
2
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
RPE 7
3
Leg Extension
3
12-15 reps
RPE 7
4
Romanian Deadlift (Dumbbell)
4
8-10 reps
RPE 7
5
Leg Curl
3
10-12 reps
RPE 7
6
Standing Calf Raise
4
12-20 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8-10 reps
RPE 7
2
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
RPE 7
3
Leg Extension
3
12-15 reps
RPE 7
4
Romanian Deadlift (Dumbbell)
4
8-10 reps
RPE 7
5
Leg Curl
3
10-12 reps
RPE 7
6
Standing Calf Raise
4
12-20 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8-10 reps
RPE 7
2
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
RPE 7
3
Leg Extension
3
12-15 reps
RPE 7
4
Romanian Deadlift (Dumbbell)
4
8-10 reps
RPE 7
5
Leg Curl
3
10-12 reps
RPE 7
6
Standing Calf Raise
4
12-20 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
6-10 reps
RPE 7
2
Pendlay Row
4
8-10 reps
RPE 7
3
Overhead Press (Barbell)
3
8-10 reps
RPE 7
4
Incline Bench Press (Smith Machine)
3
8-12 reps
RPE 7
5
One Arm Lateral Raise (Cable)
4
12-20 reps
RPE 7
6
Bicep Curl (Barbell)
3
8-12 reps
RPE 7
7
Incline Curl (Dumbbell)
3
10-12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
6-10 reps
RPE 7
2
Pendlay Row
4
8-10 reps
RPE 7
3
Overhead Press (Barbell)
3
8-10 reps
RPE 7
4
Incline Bench Press (Smith Machine)
3
8-12 reps
RPE 7
5
One Arm Lateral Raise (Cable)
4
12-20 reps
RPE 7
6
Bicep Curl (Barbell)
3
8-12 reps
RPE 7
7
Incline Curl (Dumbbell)
3
10-12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
6-10 reps
RPE 7
2
Pendlay Row
4
8-10 reps
RPE 7
3
Overhead Press (Barbell)
3
8-10 reps
RPE 7
4
Incline Bench Press (Smith Machine)
3
8-12 reps
RPE 7
5
One Arm Lateral Raise (Cable)
4
12-20 reps
RPE 7
6
Bicep Curl (Barbell)
3
8-12 reps
RPE 7
7
Incline Curl (Dumbbell)
3
10-12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
6-10 reps
RPE 7
2
Pendlay Row
4
8-10 reps
RPE 7
3
Overhead Press (Barbell)
3
8-10 reps
RPE 7
4
Incline Bench Press (Smith Machine)
3
8-12 reps
RPE 7
5
One Arm Lateral Raise (Cable)
4
12-20 reps
RPE 7
6
Bicep Curl (Barbell)
3
8-12 reps
RPE 7
7
Incline Curl (Dumbbell)
3
10-12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
6-10 reps
RPE 7
2
Pendlay Row
4
8-10 reps
RPE 7
3
Overhead Press (Barbell)
3
8-10 reps
RPE 7
4
Incline Bench Press (Smith Machine)
3
8-12 reps
RPE 7
5
One Arm Lateral Raise (Cable)
4
12-20 reps
RPE 7
6
Bicep Curl (Barbell)
3
8-12 reps
RPE 7
7
Incline Curl (Dumbbell)
3
10-12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
6-10 reps
RPE 7
2
Pendlay Row
4
8-10 reps
RPE 7
3
Overhead Press (Barbell)
3
8-10 reps
RPE 7
4
Incline Bench Press (Smith Machine)
3
8-12 reps
RPE 7
5
One Arm Lateral Raise (Cable)
4
12-20 reps
RPE 7
6
Bicep Curl (Barbell)
3
8-12 reps
RPE 7
7
Incline Curl (Dumbbell)
3
10-12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
6-10 reps
RPE 7
2
Pendlay Row
4
8-10 reps
RPE 7
3
Overhead Press (Barbell)
3
8-10 reps
RPE 7
4
Incline Bench Press (Smith Machine)
3
8-12 reps
RPE 7
5
One Arm Lateral Raise (Cable)
4
12-20 reps
RPE 7
6
Bicep Curl (Barbell)
3
8-12 reps
RPE 7
7
Incline Curl (Dumbbell)
3
10-12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
6-10 reps
RPE 7
2
Pendlay Row
4
8-10 reps
RPE 7
3
Overhead Press (Barbell)
3
8-10 reps
RPE 7
4
Incline Bench Press (Smith Machine)
3
8-12 reps
RPE 7
5
One Arm Lateral Raise (Cable)
4
12-20 reps
RPE 7
6
Bicep Curl (Barbell)
3
8-12 reps
RPE 7
7
Incline Curl (Dumbbell)
3
10-12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
6-10 reps
RPE 7
2
Pendlay Row
4
8-10 reps
RPE 7
3
Overhead Press (Barbell)
3
8-10 reps
RPE 7
4
Incline Bench Press (Smith Machine)
3
8-12 reps
RPE 7
5
One Arm Lateral Raise (Cable)
4
12-20 reps
RPE 7
6
Bicep Curl (Barbell)
3
8-12 reps
RPE 7
7
Incline Curl (Dumbbell)
3
10-12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
6-10 reps
RPE 7
2
Pendlay Row
4
8-10 reps
RPE 7
3
Overhead Press (Barbell)
3
8-10 reps
RPE 7
4
Incline Bench Press (Smith Machine)
3
8-12 reps
RPE 7
5
One Arm Lateral Raise (Cable)
4
12-20 reps
RPE 7
6
Bicep Curl (Barbell)
3
8-12 reps
RPE 7
7
Incline Curl (Dumbbell)
3
10-12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
6-10 reps
RPE 7
2
Pendlay Row
4
8-10 reps
RPE 7
3
Overhead Press (Barbell)
3
8-10 reps
RPE 7
4
Incline Bench Press (Smith Machine)
3
8-12 reps
RPE 7
5
One Arm Lateral Raise (Cable)
4
12-20 reps
RPE 7
6
Bicep Curl (Barbell)
3
8-12 reps
RPE 7
7
Incline Curl (Dumbbell)
3
10-12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
6-10 reps
RPE 7
2
Pendlay Row
4
8-10 reps
RPE 7
3
Overhead Press (Barbell)
3
8-10 reps
RPE 7
4
Incline Bench Press (Smith Machine)
3
8-12 reps
RPE 7
5
One Arm Lateral Raise (Cable)
4
12-20 reps
RPE 7
6
Bicep Curl (Barbell)
3
8-12 reps
RPE 7
7
Incline Curl (Dumbbell)
3
10-12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
4
8-10 reps
RPE 7
2
Hack Squat
4
8-12 reps
RPE 7
3
Hip Thrust (Barbell)
4
8-12 reps
RPE 7
4
Walking Lunge (Dumbbell)
3
12 reps
RPE 7
5
Lying Leg Curl
3
10-12 reps
RPE 7
6
Seated Calf Raise
4
12-20 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
4
8-10 reps
RPE 7
2
Hack Squat
4
8-12 reps
RPE 7
3
Hip Thrust (Barbell)
4
8-12 reps
RPE 7
4
Walking Lunge (Dumbbell)
3
12 reps
RPE 7
5
Lying Leg Curl
3
10-12 reps
RPE 7
6
Seated Calf Raise
4
12-20 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
4
8-10 reps
RPE 7
2
Hack Squat
4
8-12 reps
RPE 7
3
Hip Thrust (Barbell)
4
8-12 reps
RPE 7
4
Walking Lunge (Dumbbell)
3
12 reps
RPE 7
5
Lying Leg Curl
3
10-12 reps
RPE 7
6
Seated Calf Raise
4
12-20 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
4
8-10 reps
RPE 7
2
Hack Squat
4
8-12 reps
RPE 7
3
Hip Thrust (Barbell)
4
8-12 reps
RPE 7
4
Walking Lunge (Dumbbell)
3
12 reps
RPE 7
5
Lying Leg Curl
3
10-12 reps
RPE 7
6
Seated Calf Raise
4
12-20 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
4
8-10 reps
RPE 7
2
Hack Squat
4
8-12 reps
RPE 7
3
Hip Thrust (Barbell)
4
8-12 reps
RPE 7
4
Walking Lunge (Dumbbell)
3
12 reps
RPE 7
5
Lying Leg Curl
3
10-12 reps
RPE 7
6
Seated Calf Raise
4
12-20 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
4
8-10 reps
RPE 7
2
Hack Squat
4
8-12 reps
RPE 7
3
Hip Thrust (Barbell)
4
8-12 reps
RPE 7
4
Walking Lunge (Dumbbell)
3
12 reps
RPE 7
5
Lying Leg Curl
3
10-12 reps
RPE 7
6
Seated Calf Raise
4
12-20 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
4
8-10 reps
RPE 7
2
Hack Squat
4
8-12 reps
RPE 7
3
Hip Thrust (Barbell)
4
8-12 reps
RPE 7
4
Walking Lunge (Dumbbell)
3
12 reps
RPE 7
5
Lying Leg Curl
3
10-12 reps
RPE 7
6
Seated Calf Raise
4
12-20 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
4
8-10 reps
RPE 7
2
Hack Squat
4
8-12 reps
RPE 7
3
Hip Thrust (Barbell)
4
8-12 reps
RPE 7
4
Walking Lunge (Dumbbell)
3
12 reps
RPE 7
5
Lying Leg Curl
3
10-12 reps
RPE 7
6
Seated Calf Raise
4
12-20 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
4
8-10 reps
RPE 7
2
Hack Squat
4
8-12 reps
RPE 7
3
Hip Thrust (Barbell)
4
8-12 reps
RPE 7
4
Walking Lunge (Dumbbell)
3
12 reps
RPE 7
5
Lying Leg Curl
3
10-12 reps
RPE 7
6
Seated Calf Raise
4
12-20 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
4
8-10 reps
RPE 7
2
Hack Squat
4
8-12 reps
RPE 7
3
Hip Thrust (Barbell)
4
8-12 reps
RPE 7
4
Walking Lunge (Dumbbell)
3
12 reps
RPE 7
5
Lying Leg Curl
3
10-12 reps
RPE 7
6
Seated Calf Raise
4
12-20 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
4
8-10 reps
RPE 7
2
Hack Squat
4
8-12 reps
RPE 7
3
Hip Thrust (Barbell)
4
8-12 reps
RPE 7
4
Walking Lunge (Dumbbell)
3
12 reps
RPE 7
5
Lying Leg Curl
3
10-12 reps
RPE 7
6
Seated Calf Raise
4
12-20 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
4
8-10 reps
RPE 7
2
Hack Squat
4
8-12 reps
RPE 7
3
Hip Thrust (Barbell)
4
8-12 reps
RPE 7
4
Walking Lunge (Dumbbell)
3
12 reps
RPE 7
5
Lying Leg Curl
3
10-12 reps
RPE 7
6
Seated Calf Raise
4
12-20 reps
RPE 7
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Barbell)
4 Sets
8-10 Reps
@7
2
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
@7
3
Wide Grip Lat Pulldown
4 Sets
10-12 Reps
@7
4
Seated Row (Cable)
3 Sets
8-12 Reps
@7
5
Lateral Raise (Dumbbell)
4 Sets
12-20 Reps
@7
6
Tricep Rope Push Down (Cable)
3 Sets
10-15 Reps
@7
7
Face Pull
3 Sets
12-15 Reps
@7
Day 2
1
Squat (Barbell)
4 Sets
8-10 Reps
@7
2
Bulgarian Split Squat (Dumbbell)
3 Sets
10-12 Reps
@7
3
Leg Extension
3 Sets
12-15 Reps
@7
4
Romanian Deadlift (Dumbbell)
4 Sets
8-10 Reps
@7
5
Leg Curl
3 Sets
10-12 Reps
@7
6
Standing Calf Raise
4 Sets
12-20 Reps
@7
Day 3
1
Pull-Up (Weighted)
4 Sets
6-10 Reps
@7
2
Pendlay Row
4 Sets
8-10 Reps
@7
3
Overhead Press (Barbell)
3 Sets
8-10 Reps
@7
4
Incline Bench Press (Smith Machine)
3 Sets
8-12 Reps
@7
5
One Arm Lateral Raise (Cable)
4 Sets
12-20 Reps
@7
6
Bicep Curl (Barbell)
3 Sets
8-12 Reps
@7
7
Incline Curl (Dumbbell)
3 Sets
10-12 Reps
@7
Day 4
1
Romanian Deadlift (Dumbbell)
4 Sets
8-10 Reps
@7
2
Hack Squat
4 Sets
8-12 Reps
@7
3
Hip Thrust (Barbell)
4 Sets
8-12 Reps
@7
4
Walking Lunge (Dumbbell)
3 Sets
12 Reps
@7
5
Lying Leg Curl
3 Sets
10-12 Reps
@7
6
Seated Calf Raise
4 Sets
12-20 Reps
@7