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Mike sommer UPPER LOWER AB / PPL

by Hwan K.
1 athletes joined

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 12, 2025 12:54

Summary

Transform your upper and lower body strength with the Mike Sommer UPPER LOWER AB / PPL program! Over the course of 8 weeks, you'll engage in a dynamic 5-day split that balances push, pull, and leg workouts, ensuring comprehensive muscle development. Each session is meticulously crafted to enhance your strength, endurance, and overall fitness, utilizing a variety of exercises from cable movements to free weights. Equip yourself with the tools for success in the gym and watch your physique evolve as you commit to this powerful training regimen!
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
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
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