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Mike sommer UPPER LOWER AB / PPL

by Hwan K.

Program Description

The people someone wnat to bulking

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    60 minutes
  • Created
    Sep 28, 2025 11:01
  • Last Edited
    Oct 02, 2025 07:25
Muscle Engagement
Front
Back
MuscleSet
Upper Back
11.7%
Quadriceps
10%
Triceps
9.9%
Front Delts
8.9%
Lats
8.8%
Chest
8.3%
Rear Delts
8.2%
Middle Delts
7.7%
Glutes
6.6%
Hamstrings
6.1%
Biceps
4.3%
Adductors
3.3%
Abductors
2.8%
Calves
1.3%
Abs
0.8%
Lower Back
0.8%
Forearms
0.5%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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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
Pec Deck (Machine)
1
3
15-20 reps
10-12 reps
RPE 10
RPE 10
1B
Rear Delt Fly (Machine)
1
3
15-20 reps
10-15 reps
RPE 10
RPE 10
2
Bench Press (Barbell)
4
8-12 reps
75%
3
Incline Chest Press (Machine)
4
8-12 reps
75%
4
Shoulder Press (Plate Loaded)
4
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Pec Deck (Machine)
1
3
15-20 reps
10-12 reps
RPE 10
RPE 10
1B
Rear Delt Fly (Machine)
1
3
15-20 reps
10-15 reps
RPE 10
RPE 10
2
Bench Press (Barbell)
4
8-12 reps
75%
3
Incline Chest Press (Machine)
4
8-12 reps
75%
4
Shoulder Press (Plate Loaded)
4
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Pec Deck (Machine)
1
3
15-20 reps
10-12 reps
RPE 10
RPE 10
1B
Rear Delt Fly (Machine)
1
3
15-20 reps
10-15 reps
RPE 10
RPE 10
2
Bench Press (Barbell)
4
8-12 reps
75%
3
Incline Chest Press (Machine)
4
8-12 reps
75%
4
Shoulder Press (Plate Loaded)
4
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Pec Deck (Machine)
1
3
15-20 reps
10-12 reps
RPE 10
RPE 10
1B
Rear Delt Fly (Machine)
1
3
15-20 reps
10-15 reps
RPE 10
RPE 10
2
Bench Press (Barbell)
4
8-12 reps
75%
3
Incline Chest Press (Machine)
4
8-12 reps
75%
4
Shoulder Press (Plate Loaded)
4
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Pec Deck (Machine)
1
3
15-20 reps
10-12 reps
RPE 10
RPE 10
1B
Rear Delt Fly (Machine)
1
3
15-20 reps
10-15 reps
RPE 10
RPE 10
2
Bench Press (Barbell)
4
8-12 reps
75%
3
Incline Chest Press (Machine)
4
8-12 reps
75%
4
Shoulder Press (Plate Loaded)
4
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Pec Deck (Machine)
1
3
15-20 reps
10-12 reps
RPE 10
RPE 10
1B
Rear Delt Fly (Machine)
1
3
15-20 reps
10-15 reps
RPE 10
RPE 10
2
Bench Press (Barbell)
4
8-12 reps
75%
3
Incline Chest Press (Machine)
4
8-12 reps
75%
4
Shoulder Press (Plate Loaded)
4
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Pec Deck (Machine)
1
3
15-20 reps
10-12 reps
RPE 10
RPE 10
1B
Rear Delt Fly (Machine)
1
3
15-20 reps
10-15 reps
RPE 10
RPE 10
2
Bench Press (Barbell)
4
8-12 reps
75%
3
Incline Chest Press (Machine)
4
8-12 reps
75%
4
Shoulder Press (Plate Loaded)
4
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Pec Deck (Machine)
1
3
15-20 reps
10-12 reps
RPE 10
RPE 10
1B
Rear Delt Fly (Machine)
1
3
15-20 reps
10-15 reps
RPE 10
RPE 10
2
Bench Press (Barbell)
4
8-12 reps
75%
3
Incline Chest Press (Machine)
4
8-12 reps
75%
4
Shoulder Press (Plate Loaded)
4
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Machine)
1
2
15-20 reps
10-15 reps
RPE 10
RPE 10
2
Straight Arm Pulldown
1
2
15-20 reps
12-15 reps
RPE 8
RPE 9
3
Seated Row (Cable)
1
2
12-15 reps
10-12 reps
RPE 9
RPE 10
4
Barbell Row
1
2
12-16 reps
8-12 reps
60%
75%
5
Deadlift (Barbell)
1
4
5 reps
5 reps
60%
70%
6
Lat Pulldown
3
10-14 reps
RPE 10
7
Chest Supported Row (Machine)
1
3
12-16 reps
10-14 reps
RPE 8
RPE 9.5
8
One Arm Lateral Raise (Cable)
3
10-12 reps
RPE 10
9
External Rotation
3
20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Machine)
1
2
15-20 reps
10-15 reps
RPE 10
RPE 10
2
Straight Arm Pulldown
1
2
15-20 reps
12-15 reps
RPE 8
RPE 9
3
Seated Row (Cable)
1
2
12-15 reps
10-12 reps
RPE 9
RPE 10
4
Barbell Row
1
2
12-16 reps
8-12 reps
60%
75%
5
Deadlift (Barbell)
1
4
5 reps
5 reps
60%
70%
6
Lat Pulldown
3
10-14 reps
RPE 10
7
Chest Supported Row (Machine)
1
3
12-16 reps
10-14 reps
RPE 8
RPE 9.5
8
One Arm Lateral Raise (Cable)
3
10-12 reps
RPE 10
9
External Rotation
3
20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Machine)
1
2
15-20 reps
10-15 reps
RPE 10
RPE 10
2
Straight Arm Pulldown
1
2
15-20 reps
12-15 reps
RPE 8
RPE 9
3
Seated Row (Cable)
1
2
12-15 reps
10-12 reps
RPE 9
RPE 10
4
Barbell Row
1
2
12-16 reps
8-12 reps
60%
75%
5
Deadlift (Barbell)
1
4
5 reps
5 reps
60%
70%
6
Lat Pulldown
3
10-14 reps
RPE 10
7
Chest Supported Row (Machine)
1
3
12-16 reps
10-14 reps
RPE 8
RPE 9.5
8
One Arm Lateral Raise (Cable)
3
10-12 reps
RPE 10
9
External Rotation
3
20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Machine)
1
2
15-20 reps
10-15 reps
RPE 10
RPE 10
2
Straight Arm Pulldown
1
2
15-20 reps
12-15 reps
RPE 8
RPE 9
3
Seated Row (Cable)
1
2
12-15 reps
10-12 reps
RPE 9
RPE 10
4
Barbell Row
1
2
12-16 reps
8-12 reps
60%
75%
5
Deadlift (Barbell)
1
4
5 reps
5 reps
60%
70%
6
Lat Pulldown
3
10-14 reps
RPE 10
7
Chest Supported Row (Machine)
1
3
12-16 reps
10-14 reps
RPE 8
RPE 9.5
8
One Arm Lateral Raise (Cable)
3
10-12 reps
RPE 10
9
External Rotation
3
20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Machine)
1
2
15-20 reps
10-15 reps
RPE 10
RPE 10
2
Straight Arm Pulldown
1
2
15-20 reps
12-15 reps
RPE 8
RPE 9
3
Seated Row (Cable)
1
2
12-15 reps
10-12 reps
RPE 9
RPE 10
4
Barbell Row
1
2
12-16 reps
8-12 reps
60%
75%
5
Deadlift (Barbell)
1
4
5 reps
5 reps
60%
70%
6
Lat Pulldown
3
10-14 reps
RPE 10
7
Chest Supported Row (Machine)
1
3
12-16 reps
10-14 reps
RPE 8
RPE 9.5
8
One Arm Lateral Raise (Cable)
3
10-12 reps
RPE 10
9
External Rotation
3
20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Machine)
1
2
15-20 reps
10-15 reps
RPE 10
RPE 10
2
Straight Arm Pulldown
1
2
15-20 reps
12-15 reps
RPE 8
RPE 9
3
Seated Row (Cable)
1
2
12-15 reps
10-12 reps
RPE 9
RPE 10
4
Barbell Row
1
2
12-16 reps
8-12 reps
60%
75%
5
Deadlift (Barbell)
1
4
5 reps
5 reps
60%
70%
6
Lat Pulldown
3
10-14 reps
RPE 10
7
Chest Supported Row (Machine)
1
3
12-16 reps
10-14 reps
RPE 8
RPE 9.5
8
One Arm Lateral Raise (Cable)
3
10-12 reps
RPE 10
9
External Rotation
3
20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Machine)
1
2
15-20 reps
10-15 reps
RPE 10
RPE 10
2
Straight Arm Pulldown
1
2
15-20 reps
12-15 reps
RPE 8
RPE 9
3
Seated Row (Cable)
1
2
12-15 reps
10-12 reps
RPE 9
RPE 10
4
Barbell Row
1
2
12-16 reps
8-12 reps
60%
75%
5
Deadlift (Barbell)
1
4
5 reps
5 reps
60%
70%
6
Lat Pulldown
3
10-14 reps
RPE 10
7
Chest Supported Row (Machine)
1
3
12-16 reps
10-14 reps
RPE 8
RPE 9.5
8
One Arm Lateral Raise (Cable)
3
10-12 reps
RPE 10
9
External Rotation
3
20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Machine)
1
2
15-20 reps
10-15 reps
RPE 10
RPE 10
2
Straight Arm Pulldown
1
2
15-20 reps
12-15 reps
RPE 8
RPE 9
3
Seated Row (Cable)
1
2
12-15 reps
10-12 reps
RPE 9
RPE 10
4
Barbell Row
1
2
12-16 reps
8-12 reps
60%
75%
5
Deadlift (Barbell)
1
4
5 reps
5 reps
60%
70%
6
Lat Pulldown
3
10-14 reps
RPE 10
7
Chest Supported Row (Machine)
1
3
12-16 reps
10-14 reps
RPE 8
RPE 9.5
8
One Arm Lateral Raise (Cable)
3
10-12 reps
RPE 10
9
External Rotation
3
20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
1
2
15-20 reps
10-15 reps
RPE 8
RPE 9
2
Hip Abductor (Machine)
1
2
15-20 reps
10-15 reps
RPE 8
RPE 9
3
Leg Curl
1
2
12-18 reps
10-15 reps
RPE 9
RPE 9
4A
Leg Press
1
2
1
10-15 reps
8-12 reps
8-12 reps
RPE 9
RPE 9
RPE 10
4B
Calf Raise (Leg Press)
3
15-20 reps
RPE 9.5
5A
Leg Extension
4
14 reps
RPE 9
5B
Bulgarian Split Squat (Dumbbell)
1
2
10-15 reps
10-15 reps
RPE 9
RPE 10
6A
Hammer Curl
3
10-15 reps
RPE 9.5
6B
Overhead Tricep Extension (Cable)
3
12-16 reps
RPE 9.5
7A
Bicep Curl (Machine)
3
12 reps
RPE 10
7B
Seated Dip (Machine)
3
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
1
2
15-20 reps
10-15 reps
RPE 8
RPE 9
2
Hip Abductor (Machine)
1
2
15-20 reps
10-15 reps
RPE 8
RPE 9
3
Leg Curl
1
2
12-18 reps
10-15 reps
RPE 9
RPE 9
4A
Leg Press
1
2
1
10-15 reps
8-12 reps
8-12 reps
RPE 9
RPE 9
RPE 10
4B
Calf Raise (Leg Press)
3
15-20 reps
RPE 9.5
5A
Leg Extension
4
14 reps
RPE 9
5B
Bulgarian Split Squat (Dumbbell)
1
2
10-15 reps
10-15 reps
RPE 9
RPE 10
6A
Hammer Curl
3
10-15 reps
RPE 9.5
6B
Overhead Tricep Extension (Cable)
3
12-16 reps
RPE 9.5
7A
Bicep Curl (Machine)
3
12 reps
RPE 10
7B
Seated Dip (Machine)
3
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
1
2
15-20 reps
10-15 reps
RPE 8
RPE 9
2
Hip Abductor (Machine)
1
2
15-20 reps
10-15 reps
RPE 8
RPE 9
3
Leg Curl
1
2
12-18 reps
10-15 reps
RPE 9
RPE 9
4A
Leg Press
1
2
1
10-15 reps
8-12 reps
8-12 reps
RPE 9
RPE 9
RPE 10
4B
Calf Raise (Leg Press)
3
15-20 reps
RPE 9.5
5A
Leg Extension
4
14 reps
RPE 9
5B
Bulgarian Split Squat (Dumbbell)
1
2
10-15 reps
10-15 reps
RPE 9
RPE 10
6A
Hammer Curl
3
10-15 reps
RPE 9.5
6B
Overhead Tricep Extension (Cable)
3
12-16 reps
RPE 9.5
7A
Bicep Curl (Machine)
3
12 reps
RPE 10
7B
Seated Dip (Machine)
3
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
1
2
15-20 reps
10-15 reps
RPE 8
RPE 9
2
Hip Abductor (Machine)
1
2
15-20 reps
10-15 reps
RPE 8
RPE 9
3
Leg Curl
1
2
12-18 reps
10-15 reps
RPE 9
RPE 9
4A
Leg Press
1
2
1
10-15 reps
8-12 reps
8-12 reps
RPE 9
RPE 9
RPE 10
4B
Calf Raise (Leg Press)
3
15-20 reps
RPE 9.5
5A
Leg Extension
4
14 reps
RPE 9
5B
Bulgarian Split Squat (Dumbbell)
1
2
10-15 reps
10-15 reps
RPE 9
RPE 10
6A
Hammer Curl
3
10-15 reps
RPE 9.5
6B
Overhead Tricep Extension (Cable)
3
12-16 reps
RPE 9.5
7A
Bicep Curl (Machine)
3
12 reps
RPE 10
7B
Seated Dip (Machine)
3
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
1
2
15-20 reps
10-15 reps
RPE 8
RPE 9
2
Hip Abductor (Machine)
1
2
15-20 reps
10-15 reps
RPE 8
RPE 9
3
Leg Curl
1
2
12-18 reps
10-15 reps
RPE 9
RPE 9
4A
Leg Press
1
2
1
10-15 reps
8-12 reps
8-12 reps
RPE 9
RPE 9
RPE 10
4B
Calf Raise (Leg Press)
3
15-20 reps
RPE 9.5
5A
Leg Extension
4
14 reps
RPE 9
5B
Bulgarian Split Squat (Dumbbell)
1
2
10-15 reps
10-15 reps
RPE 9
RPE 10
6A
Hammer Curl
3
10-15 reps
RPE 9.5
6B
Overhead Tricep Extension (Cable)
3
12-16 reps
RPE 9.5
7A
Bicep Curl (Machine)
3
12 reps
RPE 10
7B
Seated Dip (Machine)
3
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
1
2
15-20 reps
10-15 reps
RPE 8
RPE 9
2
Hip Abductor (Machine)
1
2
15-20 reps
10-15 reps
RPE 8
RPE 9
3
Leg Curl
1
2
12-18 reps
10-15 reps
RPE 9
RPE 9
4A
Leg Press
1
2
1
10-15 reps
8-12 reps
8-12 reps
RPE 9
RPE 9
RPE 10
4B
Calf Raise (Leg Press)
3
15-20 reps
RPE 9.5
5A
Leg Extension
4
14 reps
RPE 9
5B
Bulgarian Split Squat (Dumbbell)
1
2
10-15 reps
10-15 reps
RPE 9
RPE 10
6A
Hammer Curl
3
10-15 reps
RPE 9.5
6B
Overhead Tricep Extension (Cable)
3
12-16 reps
RPE 9.5
7A
Bicep Curl (Machine)
3
12 reps
RPE 10
7B
Seated Dip (Machine)
3
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
1
2
15-20 reps
10-15 reps
RPE 8
RPE 9
2
Hip Abductor (Machine)
1
2
15-20 reps
10-15 reps
RPE 8
RPE 9
3
Leg Curl
1
2
12-18 reps
10-15 reps
RPE 9
RPE 9
4A
Leg Press
1
2
1
10-15 reps
8-12 reps
8-12 reps
RPE 9
RPE 9
RPE 10
4B
Calf Raise (Leg Press)
3
15-20 reps
RPE 9.5
5A
Leg Extension
4
14 reps
RPE 9
5B
Bulgarian Split Squat (Dumbbell)
1
2
10-15 reps
10-15 reps
RPE 9
RPE 10
6A
Hammer Curl
3
10-15 reps
RPE 9.5
6B
Overhead Tricep Extension (Cable)
3
12-16 reps
RPE 9.5
7A
Bicep Curl (Machine)
3
12 reps
RPE 10
7B
Seated Dip (Machine)
3
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
1
2
15-20 reps
10-15 reps
RPE 8
RPE 9
2
Hip Abductor (Machine)
1
2
15-20 reps
10-15 reps
RPE 8
RPE 9
3
Leg Curl
1
2
12-18 reps
10-15 reps
RPE 9
RPE 9
4A
Leg Press
1
2
1
10-15 reps
8-12 reps
8-12 reps
RPE 9
RPE 9
RPE 10
4B
Calf Raise (Leg Press)
3
15-20 reps
RPE 9.5
5A
Leg Extension
4
14 reps
RPE 9
5B
Bulgarian Split Squat (Dumbbell)
1
2
10-15 reps
10-15 reps
RPE 9
RPE 10
6A
Hammer Curl
3
10-15 reps
RPE 9.5
6B
Overhead Tricep Extension (Cable)
3
12-16 reps
RPE 9.5
7A
Bicep Curl (Machine)
3
12 reps
RPE 10
7B
Seated Dip (Machine)
3
12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
External Rotation
1
2
15-20 reps
10-15 reps
RPE 9.5
RPE 9.5
2
Shoulder Press (Machine)
3
10-15 reps
RPE 10
3
Lateral Raise (Dumbbell)
3
3
12-15 reps
10-12 reps
RPE 9
RPE 10
4
Incline Bench Press (Dumbbell)
1
2
12-15 reps
9-12 reps
70%
75%
5
Chest Press (Machine)
1
2
10-12 reps
8-10 reps
75%
80%
6
Barbell Row
1
2
12-15 reps
8-12 reps
RPE 9
RPE 9.5
7
Seated Row (Cable)
1
2
12-15 reps
10-12 reps
RPE 9
RPE 10
8
High Row
3
10-15 reps
RPE 10
9
Rear Delt Fly (Cable)
3
12-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
External Rotation
1
2
15-20 reps
10-15 reps
RPE 9.5
RPE 9.5
2
Shoulder Press (Machine)
3
10-15 reps
RPE 10
3
Lateral Raise (Dumbbell)
3
3
12-15 reps
10-12 reps
RPE 9
RPE 10
4
Incline Bench Press (Dumbbell)
1
2
12-15 reps
9-12 reps
70%
75%
5
Chest Press (Machine)
1
2
10-12 reps
8-10 reps
75%
80%
6
Barbell Row
1
2
12-15 reps
8-12 reps
RPE 9
RPE 9.5
7
Seated Row (Cable)
1
2
12-15 reps
10-12 reps
RPE 9
RPE 10
8
High Row
3
10-15 reps
RPE 10
9
Rear Delt Fly (Cable)
3
12-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
External Rotation
1
2
15-20 reps
10-15 reps
RPE 9.5
RPE 9.5
2
Shoulder Press (Machine)
3
10-15 reps
RPE 10
3
Lateral Raise (Dumbbell)
3
3
12-15 reps
10-12 reps
RPE 9
RPE 10
4
Incline Bench Press (Dumbbell)
1
2
12-15 reps
9-12 reps
70%
75%
5
Chest Press (Machine)
1
2
10-12 reps
8-10 reps
75%
80%
6
Barbell Row
1
2
12-15 reps
8-12 reps
RPE 9
RPE 9.5
7
Seated Row (Cable)
1
2
12-15 reps
10-12 reps
RPE 9
RPE 10
8
High Row
3
10-15 reps
RPE 10
9
Rear Delt Fly (Cable)
3
12-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
External Rotation
1
2
15-20 reps
10-15 reps
RPE 9.5
RPE 9.5
2
Shoulder Press (Machine)
3
10-15 reps
RPE 10
3
Lateral Raise (Dumbbell)
3
3
12-15 reps
10-12 reps
RPE 9
RPE 10
4
Incline Bench Press (Dumbbell)
1
2
12-15 reps
9-12 reps
70%
75%
5
Chest Press (Machine)
1
2
10-12 reps
8-10 reps
75%
80%
6
Barbell Row
1
2
12-15 reps
8-12 reps
RPE 9
RPE 9.5
7
Seated Row (Cable)
1
2
12-15 reps
10-12 reps
RPE 9
RPE 10
8
High Row
3
10-15 reps
RPE 10
9
Rear Delt Fly (Cable)
3
12-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
External Rotation
1
2
15-20 reps
10-15 reps
RPE 9.5
RPE 9.5
2
Shoulder Press (Machine)
3
10-15 reps
RPE 10
3
Lateral Raise (Dumbbell)
3
3
12-15 reps
10-12 reps
RPE 9
RPE 10
4
Incline Bench Press (Dumbbell)
1
2
12-15 reps
9-12 reps
70%
75%
5
Chest Press (Machine)
1
2
10-12 reps
8-10 reps
75%
80%
6
Barbell Row
1
2
12-15 reps
8-12 reps
RPE 9
RPE 9.5
7
Seated Row (Cable)
1
2
12-15 reps
10-12 reps
RPE 9
RPE 10
8
High Row
3
10-15 reps
RPE 10
9
Rear Delt Fly (Cable)
3
12-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
External Rotation
1
2
15-20 reps
10-15 reps
RPE 9.5
RPE 9.5
2
Shoulder Press (Machine)
3
10-15 reps
RPE 10
3
Lateral Raise (Dumbbell)
3
3
12-15 reps
10-12 reps
RPE 9
RPE 10
4
Incline Bench Press (Dumbbell)
1
2
12-15 reps
9-12 reps
70%
75%
5
Chest Press (Machine)
1
2
10-12 reps
8-10 reps
75%
80%
6
Barbell Row
1
2
12-15 reps
8-12 reps
RPE 9
RPE 9.5
7
Seated Row (Cable)
1
2
12-15 reps
10-12 reps
RPE 9
RPE 10
8
High Row
3
10-15 reps
RPE 10
9
Rear Delt Fly (Cable)
3
12-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
External Rotation
1
2
15-20 reps
10-15 reps
RPE 9.5
RPE 9.5
2
Shoulder Press (Machine)
3
10-15 reps
RPE 10
3
Lateral Raise (Dumbbell)
3
3
12-15 reps
10-12 reps
RPE 9
RPE 10
4
Incline Bench Press (Dumbbell)
1
2
12-15 reps
9-12 reps
70%
75%
5
Chest Press (Machine)
1
2
10-12 reps
8-10 reps
75%
80%
6
Barbell Row
1
2
12-15 reps
8-12 reps
RPE 9
RPE 9.5
7
Seated Row (Cable)
1
2
12-15 reps
10-12 reps
RPE 9
RPE 10
8
High Row
3
10-15 reps
RPE 10
9
Rear Delt Fly (Cable)
3
12-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
External Rotation
1
2
15-20 reps
10-15 reps
RPE 9.5
RPE 9.5
2
Shoulder Press (Machine)
3
10-15 reps
RPE 10
3
Lateral Raise (Dumbbell)
3
3
12-15 reps
10-12 reps
RPE 9
RPE 10
4
Incline Bench Press (Dumbbell)
1
2
12-15 reps
9-12 reps
70%
75%
5
Chest Press (Machine)
1
2
10-12 reps
8-10 reps
75%
80%
6
Barbell Row
1
2
12-15 reps
8-12 reps
RPE 9
RPE 9.5
7
Seated Row (Cable)
1
2
12-15 reps
10-12 reps
RPE 9
RPE 10
8
High Row
3
10-15 reps
RPE 10
9
Rear Delt Fly (Cable)
3
12-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
1
2
15-20 reps
12-15 reps
RPE 8.5
RPE 9.5
2
Hip Adductor (Machine)
3
12-15 reps
RPE 9.5
3
Lying Leg Curl
3
12-15 reps
RPE 10
4
Squat (Barbell)
1
4
10-15 reps
8-10 reps
65%
75%
5
Leg Extension
1
3
15-20 reps
10-15 reps
RPE 8
RPE 10
6A
Single Arm Tricep Extension (Cable)
3
15-20 reps
RPE 9.5
6B
Hammer Curl
3
10-15 reps
RPE 9
7A
Preacher Curl (EZ Bar)
3
10-15 reps
RPE 10
7B
Overhead Tricep Extension (Cable)
3
12-18 reps
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
1
2
15-20 reps
12-15 reps
RPE 8.5
RPE 9.5
2
Hip Adductor (Machine)
3
12-15 reps
RPE 9.5
3
Lying Leg Curl
3
12-15 reps
RPE 10
4
Squat (Barbell)
1
4
10-15 reps
8-10 reps
65%
75%
5
Leg Extension
1
3
15-20 reps
10-15 reps
RPE 8
RPE 10
6A
Single Arm Tricep Extension (Cable)
3
15-20 reps
RPE 9.5
6B
Hammer Curl
3
10-15 reps
RPE 9
7A
Preacher Curl (EZ Bar)
3
10-15 reps
RPE 10
7B
Overhead Tricep Extension (Cable)
3
12-18 reps
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
1
2
15-20 reps
12-15 reps
RPE 8.5
RPE 9.5
2
Hip Adductor (Machine)
3
12-15 reps
RPE 9.5
3
Lying Leg Curl
3
12-15 reps
RPE 10
4
Squat (Barbell)
1
4
10-15 reps
8-10 reps
65%
75%
5
Leg Extension
1
3
15-20 reps
10-15 reps
RPE 8
RPE 10
6A
Single Arm Tricep Extension (Cable)
3
15-20 reps
RPE 9.5
6B
Hammer Curl
3
10-15 reps
RPE 9
7A
Preacher Curl (EZ Bar)
3
10-15 reps
RPE 10
7B
Overhead Tricep Extension (Cable)
3
12-18 reps
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
1
2
15-20 reps
12-15 reps
RPE 8.5
RPE 9.5
2
Hip Adductor (Machine)
3
12-15 reps
RPE 9.5
3
Lying Leg Curl
3
12-15 reps
RPE 10
4
Squat (Barbell)
1
4
10-15 reps
8-10 reps
65%
75%
5
Leg Extension
1
3
15-20 reps
10-15 reps
RPE 8
RPE 10
6A
Single Arm Tricep Extension (Cable)
3
15-20 reps
RPE 9.5
6B
Hammer Curl
3
10-15 reps
RPE 9
7A
Preacher Curl (EZ Bar)
3
10-15 reps
RPE 10
7B
Overhead Tricep Extension (Cable)
3
12-18 reps
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
1
2
15-20 reps
12-15 reps
RPE 8.5
RPE 9.5
2
Hip Adductor (Machine)
3
12-15 reps
RPE 9.5
3
Lying Leg Curl
3
12-15 reps
RPE 10
4
Squat (Barbell)
1
4
10-15 reps
8-10 reps
65%
75%
5
Leg Extension
1
3
15-20 reps
10-15 reps
RPE 8
RPE 10
6A
Single Arm Tricep Extension (Cable)
3
15-20 reps
RPE 9.5
6B
Hammer Curl
3
10-15 reps
RPE 9
7A
Preacher Curl (EZ Bar)
3
10-15 reps
RPE 10
7B
Overhead Tricep Extension (Cable)
3
12-18 reps
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
1
2
15-20 reps
12-15 reps
RPE 8.5
RPE 9.5
2
Hip Adductor (Machine)
3
12-15 reps
RPE 9.5
3
Lying Leg Curl
3
12-15 reps
RPE 10
4
Squat (Barbell)
1
4
10-15 reps
8-10 reps
65%
75%
5
Leg Extension
1
3
15-20 reps
10-15 reps
RPE 8
RPE 10
6A
Single Arm Tricep Extension (Cable)
3
15-20 reps
RPE 9.5
6B
Hammer Curl
3
10-15 reps
RPE 9
7A
Preacher Curl (EZ Bar)
3
10-15 reps
RPE 10
7B
Overhead Tricep Extension (Cable)
3
12-18 reps
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
1
2
15-20 reps
12-15 reps
RPE 8.5
RPE 9.5
2
Hip Adductor (Machine)
3
12-15 reps
RPE 9.5
3
Lying Leg Curl
3
12-15 reps
RPE 10
4
Squat (Barbell)
1
4
10-15 reps
8-10 reps
65%
75%
5
Leg Extension
1
3
15-20 reps
10-15 reps
RPE 8
RPE 10
6A
Single Arm Tricep Extension (Cable)
3
15-20 reps
RPE 9.5
6B
Hammer Curl
3
10-15 reps
RPE 9
7A
Preacher Curl (EZ Bar)
3
10-15 reps
RPE 10
7B
Overhead Tricep Extension (Cable)
3
12-18 reps
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
1
2
15-20 reps
12-15 reps
RPE 8.5
RPE 9.5
2
Hip Adductor (Machine)
3
12-15 reps
RPE 9.5
3
Lying Leg Curl
3
12-15 reps
RPE 10
4
Squat (Barbell)
1
4
10-15 reps
8-10 reps
65%
75%
5
Leg Extension
1
3
15-20 reps
10-15 reps
RPE 8
RPE 10
6A
Single Arm Tricep Extension (Cable)
3
15-20 reps
RPE 9.5
6B
Hammer Curl
3
10-15 reps
RPE 9
7A
Preacher Curl (EZ Bar)
3
10-15 reps
RPE 10
7B
Overhead Tricep Extension (Cable)
3
12-18 reps
RPE 9.5
Week 1
1 / 8 Weeks
Day 4
1
External Rotation
1 Set
2 Sets
15-20 Reps
10-15 Reps
@9.5
@9.5
2
Shoulder Press (Machine)
3 Sets
10-15 Reps
@10
3
Lateral Raise (Dumbbell)
3 Sets
3 Sets
12-15 Reps
10-12 Reps
@9
@10
4
Incline Bench Press (Dumbbell)
1 Set
2 Sets
12-15 Reps
9-12 Reps
70%
75%
5
Chest Press (Machine)
1 Set
2 Sets
10-12 Reps
8-10 Reps
75%
80%
6
Barbell Row
1 Set
2 Sets
12-15 Reps
8-12 Reps
@9
@9.5
7
Seated Row (Cable)
1 Set
2 Sets
12-15 Reps
10-12 Reps
@9
@10
8
High Row
3 Sets
10-15 Reps
@10
9
Rear Delt Fly (Cable)
3 Sets
12-15 Reps
@10
Day 5
1
Hip Abductor (Machine)
1 Set
2 Sets
15-20 Reps
12-15 Reps
@8.5
@9.5
2
Hip Adductor (Machine)
3 Sets
12-15 Reps
@9.5
3
Lying Leg Curl
3 Sets
12-15 Reps
@10
4
Squat (Barbell)
1 Set
4 Sets
10-15 Reps
8-10 Reps
65%
75%
5
Leg Extension
1 Set
3 Sets
15-20 Reps
10-15 Reps
@8
@10
6A
Single Arm Tricep Extension (Cable)
3 Sets
15-20 Reps
@9.5
6B
Hammer Curl
3 Sets
10-15 Reps
@9
7A
Preacher Curl (EZ Bar)
3 Sets
10-15 Reps
@10
7B
Overhead Tricep Extension (Cable)
3 Sets
12-18 Reps
@9.5
Day 3
1
Hip Adductor (Machine)
1 Set
2 Sets
15-20 Reps
10-15 Reps
@8
@9
2
Hip Abductor (Machine)
1 Set
2 Sets
15-20 Reps
10-15 Reps
@8
@9
3
Leg Curl
1 Set
2 Sets
12-18 Reps
10-15 Reps
@9
@9
4A
Leg Press
1 Set
2 Sets
1 Set
10-15 Reps
8-12 Reps
8-12 Reps
@9
@9
@10
4B
Calf Raise (Leg Press)
3 Sets
15-20 Reps
@9.5
5A
Leg Extension
4 Sets
14 Reps
@9
5B
Bulgarian Split Squat (Dumbbell)
1 Set
2 Sets
10-15 Reps
10-15 Reps
@9
@10
6A
Hammer Curl
3 Sets
10-15 Reps
@9.5
6B
Overhead Tricep Extension (Cable)
3 Sets
12-16 Reps
@9.5
7A
Bicep Curl (Machine)
3 Sets
12 Reps
@10
7B
Seated Dip (Machine)
3 Sets
12 Reps
@10
Day 2
1
Rear Delt Fly (Machine)
1 Set
2 Sets
15-20 Reps
10-15 Reps
@10
@10
2
Straight Arm Pulldown
1 Set
2 Sets
15-20 Reps
12-15 Reps
@8
@9
3
Seated Row (Cable)
1 Set
2 Sets
12-15 Reps
10-12 Reps
@9
@10
4
Barbell Row
1 Set
2 Sets
12-16 Reps
8-12 Reps
60%
75%
5
Deadlift (Barbell)
1 Set
4 Sets
5 Reps
5 Reps
60%
70%
6
Lat Pulldown
3 Sets
10-14 Reps
@10
7
Chest Supported Row (Machine)
1 Set
3 Sets
12-16 Reps
10-14 Reps
@8
@9.5
8
One Arm Lateral Raise (Cable)
3 Sets
10-12 Reps
@10
9
External Rotation
3 Sets
20 Reps
@10
Day 1
1A
Pec Deck (Machine)
1 Set
3 Sets
15-20 Reps
10-12 Reps
@10
@10
1B
Rear Delt Fly (Machine)
1 Set
3 Sets
15-20 Reps
10-15 Reps
@10
@10
2
Bench Press (Barbell)
4 Sets
8-12 Reps
75%
3
Incline Chest Press (Machine)
4 Sets
8-12 Reps
75%
4
Shoulder Press (Plate Loaded)
4 Sets
8-12 Reps
@10