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BoostcampPNG

5 Day Upper/Lower + Bro Day

by Adam V.
2 athletes joined
4.0
(1 rating)

Program Description

A nice 5 Day Upper Lower Split with an extra Limb day. This has gave me some great results.

Program Overview

  • Level
    Beginner, Novice, Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    70 minutes
  • Created
    Jul 14, 2024 04:52
  • Last Edited
    Sep 12, 2024 05:10
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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
Incline Bench Press (Smith Machine)
2
1
8-10 reps
10-12 reps
RPE 8
RPE 8
2
Underhand Close Grip Lat Pulldown
2
1
8-10 reps
10-12 reps
RPE 8
RPE 8
3
Tricep Pushdown (Cable)
3
10-12 reps
RPE 8
4
Upright Row (Cable)
3
10-12 reps
RPE 8
5
Overhead Tricep Extension (Cable)
3
1
12-15 reps
12-15 reps
RPE 8
RPE 9
6
Seated Hammer Curl
3
1
12-15 reps
12-15 reps
RPE 8
RPE 9
7
Rear Delt Reverse Fly (Cable)
2
1
12-15 reps
-
RPE 8
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
1
8-10 reps
10-12 reps
RPE 8
RPE 8
2
Underhand Close Grip Lat Pulldown
2
1
8-10 reps
10-12 reps
RPE 8
RPE 8
3
Tricep Pushdown (Cable)
3
10-12 reps
RPE 8
4
Upright Row (Cable)
3
10-12 reps
RPE 8
5
Overhead Tricep Extension (Cable)
3
1
12-15 reps
12-15 reps
RPE 8
RPE 9
6
Seated Hammer Curl
3
1
12-15 reps
12-15 reps
RPE 8
RPE 9
7
Rear Delt Reverse Fly (Cable)
2
1
12-15 reps
-
RPE 8
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
1
8-10 reps
10-12 reps
RPE 8
RPE 8
2
Underhand Close Grip Lat Pulldown
2
1
8-10 reps
10-12 reps
RPE 8
RPE 8
3
Tricep Pushdown (Cable)
3
10-12 reps
RPE 8
4
Upright Row (Cable)
3
10-12 reps
RPE 8
5
Overhead Tricep Extension (Cable)
3
1
12-15 reps
12-15 reps
RPE 8
RPE 9
6
Seated Hammer Curl
3
1
12-15 reps
12-15 reps
RPE 8
RPE 9
7
Rear Delt Reverse Fly (Cable)
2
1
12-15 reps
-
RPE 8
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
1
8-10 reps
10-12 reps
RPE 8
RPE 8
2
Underhand Close Grip Lat Pulldown
2
1
8-10 reps
10-12 reps
RPE 8
RPE 8
3
Tricep Pushdown (Cable)
3
10-12 reps
RPE 8
4
Upright Row (Cable)
3
10-12 reps
RPE 8
5
Overhead Tricep Extension (Cable)
3
1
12-15 reps
12-15 reps
RPE 8
RPE 9
6
Seated Hammer Curl
3
1
12-15 reps
12-15 reps
RPE 8
RPE 9
7
Rear Delt Reverse Fly (Cable)
2
1
12-15 reps
-
RPE 8
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
1
8-10 reps
10-12 reps
RPE 8
RPE 8
2
Underhand Close Grip Lat Pulldown
2
1
8-10 reps
10-12 reps
RPE 8
RPE 8
3
Tricep Pushdown (Cable)
3
10-12 reps
RPE 8
4
Upright Row (Cable)
3
10-12 reps
RPE 8
5
Overhead Tricep Extension (Cable)
3
1
12-15 reps
12-15 reps
RPE 8
RPE 9
6
Seated Hammer Curl
3
1
12-15 reps
12-15 reps
RPE 8
RPE 9
7
Rear Delt Reverse Fly (Cable)
2
1
12-15 reps
-
RPE 8
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
1
8-10 reps
10-12 reps
RPE 8
RPE 8
2
Underhand Close Grip Lat Pulldown
2
1
8-10 reps
10-12 reps
RPE 8
RPE 8
3
Tricep Pushdown (Cable)
3
10-12 reps
RPE 8
4
Upright Row (Cable)
3
10-12 reps
RPE 8
5
Overhead Tricep Extension (Cable)
3
1
12-15 reps
12-15 reps
RPE 8
RPE 9
6
Seated Hammer Curl
3
1
12-15 reps
12-15 reps
RPE 8
RPE 9
7
Rear Delt Reverse Fly (Cable)
2
1
12-15 reps
-
RPE 8
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
1
8-10 reps
10-12 reps
RPE 8
RPE 8
2
Underhand Close Grip Lat Pulldown
2
1
8-10 reps
10-12 reps
RPE 8
RPE 8
3
Tricep Pushdown (Cable)
3
10-12 reps
RPE 8
4
Upright Row (Cable)
3
10-12 reps
RPE 8
5
Overhead Tricep Extension (Cable)
3
1
12-15 reps
12-15 reps
RPE 8
RPE 9
6
Seated Hammer Curl
3
1
12-15 reps
12-15 reps
RPE 8
RPE 9
7
Rear Delt Reverse Fly (Cable)
2
1
12-15 reps
-
RPE 8
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
1
8-10 reps
10-12 reps
RPE 8
RPE 8
2
Underhand Close Grip Lat Pulldown
2
1
8-10 reps
10-12 reps
RPE 8
RPE 8
3
Tricep Pushdown (Cable)
3
10-12 reps
RPE 8
4
Upright Row (Cable)
3
10-12 reps
RPE 8
5
Overhead Tricep Extension (Cable)
3
1
12-15 reps
12-15 reps
RPE 8
RPE 9
6
Seated Hammer Curl
3
1
12-15 reps
12-15 reps
RPE 8
RPE 9
7
Rear Delt Reverse Fly (Cable)
2
1
12-15 reps
-
RPE 8
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
1
8-10 reps
10-12 reps
RPE 8
RPE 8
2
Underhand Close Grip Lat Pulldown
2
1
8-10 reps
10-12 reps
RPE 8
RPE 8
3
Tricep Pushdown (Cable)
3
10-12 reps
RPE 8
4
Upright Row (Cable)
3
10-12 reps
RPE 8
5
Overhead Tricep Extension (Cable)
3
1
12-15 reps
12-15 reps
RPE 8
RPE 9
6
Seated Hammer Curl
3
1
12-15 reps
12-15 reps
RPE 8
RPE 9
7
Rear Delt Reverse Fly (Cable)
2
1
12-15 reps
-
RPE 8
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
1
8-10 reps
10-12 reps
RPE 8
RPE 8
2
Underhand Close Grip Lat Pulldown
2
1
8-10 reps
10-12 reps
RPE 8
RPE 8
3
Tricep Pushdown (Cable)
3
10-12 reps
RPE 8
4
Upright Row (Cable)
3
10-12 reps
RPE 8
5
Overhead Tricep Extension (Cable)
3
1
12-15 reps
12-15 reps
RPE 8
RPE 9
6
Seated Hammer Curl
3
1
12-15 reps
12-15 reps
RPE 8
RPE 9
7
Rear Delt Reverse Fly (Cable)
2
1
12-15 reps
-
RPE 8
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
1
8-10 reps
10-12 reps
RPE 8
RPE 8
2
Underhand Close Grip Lat Pulldown
2
1
8-10 reps
10-12 reps
RPE 8
RPE 8
3
Tricep Pushdown (Cable)
3
10-12 reps
RPE 8
4
Upright Row (Cable)
3
10-12 reps
RPE 8
5
Overhead Tricep Extension (Cable)
3
1
12-15 reps
12-15 reps
RPE 8
RPE 9
6
Seated Hammer Curl
3
1
12-15 reps
12-15 reps
RPE 8
RPE 9
7
Rear Delt Reverse Fly (Cable)
2
1
12-15 reps
-
RPE 8
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
1
8-10 reps
10-12 reps
RPE 8
RPE 8
2
Underhand Close Grip Lat Pulldown
2
1
8-10 reps
10-12 reps
RPE 8
RPE 8
3
Tricep Pushdown (Cable)
3
10-12 reps
RPE 8
4
Upright Row (Cable)
3
10-12 reps
RPE 8
5
Overhead Tricep Extension (Cable)
3
1
12-15 reps
12-15 reps
RPE 8
RPE 9
6
Seated Hammer Curl
3
1
12-15 reps
12-15 reps
RPE 8
RPE 9
7
Rear Delt Reverse Fly (Cable)
2
1
12-15 reps
-
RPE 8
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
8-10 reps
RPE 8
2
Hack Squat
3
6-8 reps
RPE 8
3
Leg Curl
2
1
12-15 reps
-
RPE 8
RPE 10
4
Leg Extension
3
10-12 reps
RPE 8
5
Seated Calf Raise
3
1
12-15 reps
12-15 reps
RPE 8
RPE 9
6
Lateral Raise (Cable)
4
10-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
8-10 reps
RPE 8
2
Hack Squat
3
6-8 reps
RPE 8
3
Leg Curl
2
1
12-15 reps
-
RPE 8
RPE 10
4
Leg Extension
3
10-12 reps
RPE 8
5
Seated Calf Raise
3
1
12-15 reps
12-15 reps
RPE 8
RPE 9
6
Lateral Raise (Cable)
4
10-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
8-10 reps
RPE 8
2
Hack Squat
3
6-8 reps
RPE 8
3
Leg Curl
2
1
12-15 reps
-
RPE 8
RPE 10
4
Leg Extension
3
10-12 reps
RPE 8
5
Seated Calf Raise
3
1
12-15 reps
12-15 reps
RPE 8
RPE 9
6
Lateral Raise (Cable)
4
10-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
8-10 reps
RPE 8
2
Hack Squat
3
6-8 reps
RPE 8
3
Leg Curl
2
1
12-15 reps
-
RPE 8
RPE 10
4
Leg Extension
3
10-12 reps
RPE 8
5
Seated Calf Raise
3
1
12-15 reps
12-15 reps
RPE 8
RPE 9
6
Lateral Raise (Cable)
4
10-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
8-10 reps
RPE 8
2
Hack Squat
3
6-8 reps
RPE 8
3
Leg Curl
2
1
12-15 reps
-
RPE 8
RPE 10
4
Leg Extension
3
10-12 reps
RPE 8
5
Seated Calf Raise
3
1
12-15 reps
12-15 reps
RPE 8
RPE 9
6
Lateral Raise (Cable)
4
10-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
8-10 reps
RPE 8
2
Hack Squat
3
6-8 reps
RPE 8
3
Leg Curl
2
1
12-15 reps
-
RPE 8
RPE 10
4
Leg Extension
3
10-12 reps
RPE 8
5
Seated Calf Raise
3
1
12-15 reps
12-15 reps
RPE 8
RPE 9
6
Lateral Raise (Cable)
4
10-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
8-10 reps
RPE 8
2
Hack Squat
3
6-8 reps
RPE 8
3
Leg Curl
2
1
12-15 reps
-
RPE 8
RPE 10
4
Leg Extension
3
10-12 reps
RPE 8
5
Seated Calf Raise
3
1
12-15 reps
12-15 reps
RPE 8
RPE 9
6
Lateral Raise (Cable)
4
10-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
8-10 reps
RPE 8
2
Hack Squat
3
6-8 reps
RPE 8
3
Leg Curl
2
1
12-15 reps
-
RPE 8
RPE 10
4
Leg Extension
3
10-12 reps
RPE 8
5
Seated Calf Raise
3
1
12-15 reps
12-15 reps
RPE 8
RPE 9
6
Lateral Raise (Cable)
4
10-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
8-10 reps
RPE 8
2
Hack Squat
3
6-8 reps
RPE 8
3
Leg Curl
2
1
12-15 reps
-
RPE 8
RPE 10
4
Leg Extension
3
10-12 reps
RPE 8
5
Seated Calf Raise
3
1
12-15 reps
12-15 reps
RPE 8
RPE 9
6
Lateral Raise (Cable)
4
10-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
8-10 reps
RPE 8
2
Hack Squat
3
6-8 reps
RPE 8
3
Leg Curl
2
1
12-15 reps
-
RPE 8
RPE 10
4
Leg Extension
3
10-12 reps
RPE 8
5
Seated Calf Raise
3
1
12-15 reps
12-15 reps
RPE 8
RPE 9
6
Lateral Raise (Cable)
4
10-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
8-10 reps
RPE 8
2
Hack Squat
3
6-8 reps
RPE 8
3
Leg Curl
2
1
12-15 reps
-
RPE 8
RPE 10
4
Leg Extension
3
10-12 reps
RPE 8
5
Seated Calf Raise
3
1
12-15 reps
12-15 reps
RPE 8
RPE 9
6
Lateral Raise (Cable)
4
10-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
8-10 reps
RPE 8
2
Hack Squat
3
6-8 reps
RPE 8
3
Leg Curl
2
1
12-15 reps
-
RPE 8
RPE 10
4
Leg Extension
3
10-12 reps
RPE 8
5
Seated Calf Raise
3
1
12-15 reps
12-15 reps
RPE 8
RPE 9
6
Lateral Raise (Cable)
4
10-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
8-10 reps
10-12 reps
RPE 8
RPE 8
2
Diverging Lat Pulldown
3
8-10 reps
RPE 8
3
Shoulder Press (Plate Loaded)
3
10-12 reps
RPE 8
4
High Row
3
10-12 reps
RPE 8
5
Low Cable Crossover
2
1
12-15 reps
12-15 reps
RPE 8
RPE 9
6
Bicep Curl (Cable)
2
1
10-12 reps
-
RPE 8
RPE 10
7
Single Arm Tricep Extension (Cable)
4
12-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
8-10 reps
10-12 reps
RPE 8
RPE 8
2
Diverging Lat Pulldown
3
8-10 reps
RPE 8
3
Shoulder Press (Plate Loaded)
3
10-12 reps
RPE 8
4
High Row
3
10-12 reps
RPE 8
5
Low Cable Crossover
2
1
12-15 reps
12-15 reps
RPE 8
RPE 9
6
Bicep Curl (Cable)
2
1
10-12 reps
-
RPE 8
RPE 10
7
Single Arm Tricep Extension (Cable)
4
12-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
8-10 reps
10-12 reps
RPE 8
RPE 8
2
Diverging Lat Pulldown
3
8-10 reps
RPE 8
3
Shoulder Press (Plate Loaded)
3
10-12 reps
RPE 8
4
High Row
3
10-12 reps
RPE 8
5
Low Cable Crossover
2
1
12-15 reps
12-15 reps
RPE 8
RPE 9
6
Bicep Curl (Cable)
2
1
10-12 reps
-
RPE 8
RPE 10
7
Single Arm Tricep Extension (Cable)
4
12-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
8-10 reps
10-12 reps
RPE 8
RPE 8
2
Diverging Lat Pulldown
3
8-10 reps
RPE 8
3
Shoulder Press (Plate Loaded)
3
10-12 reps
RPE 8
4
High Row
3
10-12 reps
RPE 8
5
Low Cable Crossover
2
1
12-15 reps
12-15 reps
RPE 8
RPE 9
6
Bicep Curl (Cable)
2
1
10-12 reps
-
RPE 8
RPE 10
7
Single Arm Tricep Extension (Cable)
4
12-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
8-10 reps
10-12 reps
RPE 8
RPE 8
2
Diverging Lat Pulldown
3
8-10 reps
RPE 8
3
Shoulder Press (Plate Loaded)
3
10-12 reps
RPE 8
4
High Row
3
10-12 reps
RPE 8
5
Low Cable Crossover
2
1
12-15 reps
12-15 reps
RPE 8
RPE 9
6
Bicep Curl (Cable)
2
1
10-12 reps
-
RPE 8
RPE 10
7
Single Arm Tricep Extension (Cable)
4
12-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
8-10 reps
10-12 reps
RPE 8
RPE 8
2
Diverging Lat Pulldown
3
8-10 reps
RPE 8
3
Shoulder Press (Plate Loaded)
3
10-12 reps
RPE 8
4
High Row
3
10-12 reps
RPE 8
5
Low Cable Crossover
2
1
12-15 reps
12-15 reps
RPE 8
RPE 9
6
Bicep Curl (Cable)
2
1
10-12 reps
-
RPE 8
RPE 10
7
Single Arm Tricep Extension (Cable)
4
12-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
8-10 reps
10-12 reps
RPE 8
RPE 8
2
Diverging Lat Pulldown
3
8-10 reps
RPE 8
3
Shoulder Press (Plate Loaded)
3
10-12 reps
RPE 8
4
High Row
3
10-12 reps
RPE 8
5
Low Cable Crossover
2
1
12-15 reps
12-15 reps
RPE 8
RPE 9
6
Bicep Curl (Cable)
2
1
10-12 reps
-
RPE 8
RPE 10
7
Single Arm Tricep Extension (Cable)
4
12-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
8-10 reps
10-12 reps
RPE 8
RPE 8
2
Diverging Lat Pulldown
3
8-10 reps
RPE 8
3
Shoulder Press (Plate Loaded)
3
10-12 reps
RPE 8
4
High Row
3
10-12 reps
RPE 8
5
Low Cable Crossover
2
1
12-15 reps
12-15 reps
RPE 8
RPE 9
6
Bicep Curl (Cable)
2
1
10-12 reps
-
RPE 8
RPE 10
7
Single Arm Tricep Extension (Cable)
4
12-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
8-10 reps
10-12 reps
RPE 8
RPE 8
2
Diverging Lat Pulldown
3
8-10 reps
RPE 8
3
Shoulder Press (Plate Loaded)
3
10-12 reps
RPE 8
4
High Row
3
10-12 reps
RPE 8
5
Low Cable Crossover
2
1
12-15 reps
12-15 reps
RPE 8
RPE 9
6
Bicep Curl (Cable)
2
1
10-12 reps
-
RPE 8
RPE 10
7
Single Arm Tricep Extension (Cable)
4
12-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
8-10 reps
10-12 reps
RPE 8
RPE 8
2
Diverging Lat Pulldown
3
8-10 reps
RPE 8
3
Shoulder Press (Plate Loaded)
3
10-12 reps
RPE 8
4
High Row
3
10-12 reps
RPE 8
5
Low Cable Crossover
2
1
12-15 reps
12-15 reps
RPE 8
RPE 9
6
Bicep Curl (Cable)
2
1
10-12 reps
-
RPE 8
RPE 10
7
Single Arm Tricep Extension (Cable)
4
12-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
8-10 reps
10-12 reps
RPE 8
RPE 8
2
Diverging Lat Pulldown
3
8-10 reps
RPE 8
3
Shoulder Press (Plate Loaded)
3
10-12 reps
RPE 8
4
High Row
3
10-12 reps
RPE 8
5
Low Cable Crossover
2
1
12-15 reps
12-15 reps
RPE 8
RPE 9
6
Bicep Curl (Cable)
2
1
10-12 reps
-
RPE 8
RPE 10
7
Single Arm Tricep Extension (Cable)
4
12-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
8-10 reps
10-12 reps
RPE 8
RPE 8
2
Diverging Lat Pulldown
3
8-10 reps
RPE 8
3
Shoulder Press (Plate Loaded)
3
10-12 reps
RPE 8
4
High Row
3
10-12 reps
RPE 8
5
Low Cable Crossover
2
1
12-15 reps
12-15 reps
RPE 8
RPE 9
6
Bicep Curl (Cable)
2
1
10-12 reps
-
RPE 8
RPE 10
7
Single Arm Tricep Extension (Cable)
4
12-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
6-8 reps
RPE 8
2
Leg Press (45 Degrees)
3
8-10 reps
RPE 8
3
Lying Leg Curl
3
10-12 reps
RPE 8
4
Leg Extension
2
1
10-12 reps
-
RPE 8
RPE 10
5
Calf Raise (Leg Press)
3
1
12-15 reps
12-15 reps
RPE 8
RPE 9
6
Lateral Raise (Machine)
4
10-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
6-8 reps
RPE 8
2
Leg Press (45 Degrees)
3
8-10 reps
RPE 8
3
Lying Leg Curl
3
10-12 reps
RPE 8
4
Leg Extension
2
1
10-12 reps
-
RPE 8
RPE 10
5
Calf Raise (Leg Press)
3
1
12-15 reps
12-15 reps
RPE 8
RPE 9
6
Lateral Raise (Machine)
4
10-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
6-8 reps
RPE 8
2
Leg Press (45 Degrees)
3
8-10 reps
RPE 8
3
Lying Leg Curl
3
10-12 reps
RPE 8
4
Leg Extension
2
1
10-12 reps
-
RPE 8
RPE 10
5
Calf Raise (Leg Press)
3
1
12-15 reps
12-15 reps
RPE 8
RPE 9
6
Lateral Raise (Machine)
4
10-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
6-8 reps
RPE 8
2
Leg Press (45 Degrees)
3
8-10 reps
RPE 8
3
Lying Leg Curl
3
10-12 reps
RPE 8
4
Leg Extension
2
1
10-12 reps
-
RPE 8
RPE 10
5
Calf Raise (Leg Press)
3
1
12-15 reps
12-15 reps
RPE 8
RPE 9
6
Lateral Raise (Machine)
4
10-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
6-8 reps
RPE 8
2
Leg Press (45 Degrees)
3
8-10 reps
RPE 8
3
Lying Leg Curl
3
10-12 reps
RPE 8
4
Leg Extension
2
1
10-12 reps
-
RPE 8
RPE 10
5
Calf Raise (Leg Press)
3
1
12-15 reps
12-15 reps
RPE 8
RPE 9
6
Lateral Raise (Machine)
4
10-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
6-8 reps
RPE 8
2
Leg Press (45 Degrees)
3
8-10 reps
RPE 8
3
Lying Leg Curl
3
10-12 reps
RPE 8
4
Leg Extension
2
1
10-12 reps
-
RPE 8
RPE 10
5
Calf Raise (Leg Press)
3
1
12-15 reps
12-15 reps
RPE 8
RPE 9
6
Lateral Raise (Machine)
4
10-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
6-8 reps
RPE 8
2
Leg Press (45 Degrees)
3
8-10 reps
RPE 8
3
Lying Leg Curl
3
10-12 reps
RPE 8
4
Leg Extension
2
1
10-12 reps
-
RPE 8
RPE 10
5
Calf Raise (Leg Press)
3
1
12-15 reps
12-15 reps
RPE 8
RPE 9
6
Lateral Raise (Machine)
4
10-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
6-8 reps
RPE 8
2
Leg Press (45 Degrees)
3
8-10 reps
RPE 8
3
Lying Leg Curl
3
10-12 reps
RPE 8
4
Leg Extension
2
1
10-12 reps
-
RPE 8
RPE 10
5
Calf Raise (Leg Press)
3
1
12-15 reps
12-15 reps
RPE 8
RPE 9
6
Lateral Raise (Machine)
4
10-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
6-8 reps
RPE 8
2
Leg Press (45 Degrees)
3
8-10 reps
RPE 8
3
Lying Leg Curl
3
10-12 reps
RPE 8
4
Leg Extension
2
1
10-12 reps
-
RPE 8
RPE 10
5
Calf Raise (Leg Press)
3
1
12-15 reps
12-15 reps
RPE 8
RPE 9
6
Lateral Raise (Machine)
4
10-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
6-8 reps
RPE 8
2
Leg Press (45 Degrees)
3
8-10 reps
RPE 8
3
Lying Leg Curl
3
10-12 reps
RPE 8
4
Leg Extension
2
1
10-12 reps
-
RPE 8
RPE 10
5
Calf Raise (Leg Press)
3
1
12-15 reps
12-15 reps
RPE 8
RPE 9
6
Lateral Raise (Machine)
4
10-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
6-8 reps
RPE 8
2
Leg Press (45 Degrees)
3
8-10 reps
RPE 8
3
Lying Leg Curl
3
10-12 reps
RPE 8
4
Leg Extension
2
1
10-12 reps
-
RPE 8
RPE 10
5
Calf Raise (Leg Press)
3
1
12-15 reps
12-15 reps
RPE 8
RPE 9
6
Lateral Raise (Machine)
4
10-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
6-8 reps
RPE 8
2
Leg Press (45 Degrees)
3
8-10 reps
RPE 8
3
Lying Leg Curl
3
10-12 reps
RPE 8
4
Leg Extension
2
1
10-12 reps
-
RPE 8
RPE 10
5
Calf Raise (Leg Press)
3
1
12-15 reps
12-15 reps
RPE 8
RPE 9
6
Lateral Raise (Machine)
4
10-12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Assisted)
2
1
8-10 reps
10-12 reps
RPE 8
RPE 8
2
Bench Press (Smith Machine)
3
8-10 reps
RPE 8
3
High Row
3
10-12 reps
RPE 8
4
Cable Crossover
3
10-12 reps
RPE 8
5
Lat Prayer
2
1
12-15 reps
12-15 reps
RPE 8
RPE 9
6
Tricep Rope Push Down (Cable)
2
1
10-12 reps
-
RPE 8
RPE 10
7
Bayesian Curl
4
12-15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Assisted)
2
1
8-10 reps
10-12 reps
RPE 8
RPE 8
2
Bench Press (Smith Machine)
3
8-10 reps
RPE 8
3
High Row
3
10-12 reps
RPE 8
4
Cable Crossover
3
10-12 reps
RPE 8
5
Lat Prayer
2
1
12-15 reps
12-15 reps
RPE 8
RPE 9
6
Tricep Rope Push Down (Cable)
2
1
10-12 reps
-
RPE 8
RPE 10
7
Bayesian Curl
4
12-15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Assisted)
2
1
8-10 reps
10-12 reps
RPE 8
RPE 8
2
Bench Press (Smith Machine)
3
8-10 reps
RPE 8
3
High Row
3
10-12 reps
RPE 8
4
Cable Crossover
3
10-12 reps
RPE 8
5
Lat Prayer
2
1
12-15 reps
12-15 reps
RPE 8
RPE 9
6
Tricep Rope Push Down (Cable)
2
1
10-12 reps
-
RPE 8
RPE 10
7
Bayesian Curl
4
12-15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Assisted)
2
1
8-10 reps
10-12 reps
RPE 8
RPE 8
2
Bench Press (Smith Machine)
3
8-10 reps
RPE 8
3
High Row
3
10-12 reps
RPE 8
4
Cable Crossover
3
10-12 reps
RPE 8
5
Lat Prayer
2
1
12-15 reps
12-15 reps
RPE 8
RPE 9
6
Tricep Rope Push Down (Cable)
2
1
10-12 reps
-
RPE 8
RPE 10
7
Bayesian Curl
4
12-15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Assisted)
2
1
8-10 reps
10-12 reps
RPE 8
RPE 8
2
Bench Press (Smith Machine)
3
8-10 reps
RPE 8
3
High Row
3
10-12 reps
RPE 8
4
Cable Crossover
3
10-12 reps
RPE 8
5
Lat Prayer
2
1
12-15 reps
12-15 reps
RPE 8
RPE 9
6
Tricep Rope Push Down (Cable)
2
1
10-12 reps
-
RPE 8
RPE 10
7
Bayesian Curl
4
12-15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Assisted)
2
1
8-10 reps
10-12 reps
RPE 8
RPE 8
2
Bench Press (Smith Machine)
3
8-10 reps
RPE 8
3
High Row
3
10-12 reps
RPE 8
4
Cable Crossover
3
10-12 reps
RPE 8
5
Lat Prayer
2
1
12-15 reps
12-15 reps
RPE 8
RPE 9
6
Tricep Rope Push Down (Cable)
2
1
10-12 reps
-
RPE 8
RPE 10
7
Bayesian Curl
4
12-15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Assisted)
2
1
8-10 reps
10-12 reps
RPE 8
RPE 8
2
Bench Press (Smith Machine)
3
8-10 reps
RPE 8
3
High Row
3
10-12 reps
RPE 8
4
Cable Crossover
3
10-12 reps
RPE 8
5
Lat Prayer
2
1
12-15 reps
12-15 reps
RPE 8
RPE 9
6
Tricep Rope Push Down (Cable)
2
1
10-12 reps
-
RPE 8
RPE 10
7
Bayesian Curl
4
12-15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Assisted)
2
1
8-10 reps
10-12 reps
RPE 8
RPE 8
2
Bench Press (Smith Machine)
3
8-10 reps
RPE 8
3
High Row
3
10-12 reps
RPE 8
4
Cable Crossover
3
10-12 reps
RPE 8
5
Lat Prayer
2
1
12-15 reps
12-15 reps
RPE 8
RPE 9
6
Tricep Rope Push Down (Cable)
2
1
10-12 reps
-
RPE 8
RPE 10
7
Bayesian Curl
4
12-15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Assisted)
2
1
8-10 reps
10-12 reps
RPE 8
RPE 8
2
Bench Press (Smith Machine)
3
8-10 reps
RPE 8
3
High Row
3
10-12 reps
RPE 8
4
Cable Crossover
3
10-12 reps
RPE 8
5
Lat Prayer
2
1
12-15 reps
12-15 reps
RPE 8
RPE 9
6
Tricep Rope Push Down (Cable)
2
1
10-12 reps
-
RPE 8
RPE 10
7
Bayesian Curl
4
12-15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Assisted)
2
1
8-10 reps
10-12 reps
RPE 8
RPE 8
2
Bench Press (Smith Machine)
3
8-10 reps
RPE 8
3
High Row
3
10-12 reps
RPE 8
4
Cable Crossover
3
10-12 reps
RPE 8
5
Lat Prayer
2
1
12-15 reps
12-15 reps
RPE 8
RPE 9
6
Tricep Rope Push Down (Cable)
2
1
10-12 reps
-
RPE 8
RPE 10
7
Bayesian Curl
4
12-15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Assisted)
2
1
8-10 reps
10-12 reps
RPE 8
RPE 8
2
Bench Press (Smith Machine)
3
8-10 reps
RPE 8
3
High Row
3
10-12 reps
RPE 8
4
Cable Crossover
3
10-12 reps
RPE 8
5
Lat Prayer
2
1
12-15 reps
12-15 reps
RPE 8
RPE 9
6
Tricep Rope Push Down (Cable)
2
1
10-12 reps
-
RPE 8
RPE 10
7
Bayesian Curl
4
12-15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Assisted)
2
1
8-10 reps
10-12 reps
RPE 8
RPE 8
2
Bench Press (Smith Machine)
3
8-10 reps
RPE 8
3
High Row
3
10-12 reps
RPE 8
4
Cable Crossover
3
10-12 reps
RPE 8
5
Lat Prayer
2
1
12-15 reps
12-15 reps
RPE 8
RPE 9
6
Tricep Rope Push Down (Cable)
2
1
10-12 reps
-
RPE 8
RPE 10
7
Bayesian Curl
4
12-15 reps
RPE 8
Week 1
1 / 12 Weeks
Day 1
1
Incline Bench Press (Smith Machine)
2 Sets
1 Set
8-10 Reps
10-12 Reps
@8
@8
2
Underhand Close Grip Lat Pulldown
2 Sets
1 Set
8-10 Reps
10-12 Reps
@8
@8
3
Tricep Pushdown (Cable)
3 Sets
10-12 Reps
@8
4
Upright Row (Cable)
3 Sets
10-12 Reps
@8
5
Overhead Tricep Extension (Cable)
3 Sets
1 Set
12-15 Reps
12-15 Reps
@8
@9
6
Seated Hammer Curl
3 Sets
1 Set
12-15 Reps
12-15 Reps
@8
@9
7
Rear Delt Reverse Fly (Cable)
2 Sets
1 Set
12-15 Reps
-
@8
@10
Day 2
1
Romanian Deadlift (Barbell)
2 Sets
8-10 Reps
@8
2
Hack Squat
3 Sets
6-8 Reps
@8
3
Leg Curl
2 Sets
1 Set
12-15 Reps
-
@8
@10
4
Leg Extension
3 Sets
10-12 Reps
@8
5
Seated Calf Raise
3 Sets
1 Set
12-15 Reps
12-15 Reps
@8
@9
6
Lateral Raise (Cable)
4 Sets
10-12 Reps
@8
Day 3
1
Bench Press (Barbell)
2 Sets
1 Set
8-10 Reps
10-12 Reps
@8
@8
2
Diverging Lat Pulldown
3 Sets
8-10 Reps
@8
3
Shoulder Press (Plate Loaded)
3 Sets
10-12 Reps
@8
4
High Row
3 Sets
10-12 Reps
@8
5
Low Cable Crossover
2 Sets
1 Set
12-15 Reps
12-15 Reps
@8
@9
6
Bicep Curl (Cable)
2 Sets
1 Set
10-12 Reps
-
@8
@10
7
Single Arm Tricep Extension (Cable)
4 Sets
12-15 Reps
@8
Day 4
1
Squat (Barbell)
2 Sets
6-8 Reps
@8
2
Leg Press (45 Degrees)
3 Sets
8-10 Reps
@8
3
Lying Leg Curl
3 Sets
10-12 Reps
@8
4
Leg Extension
2 Sets
1 Set
10-12 Reps
-
@8
@10
5
Calf Raise (Leg Press)
3 Sets
1 Set
12-15 Reps
12-15 Reps
@8
@9
6
Lateral Raise (Machine)
4 Sets
10-12 Reps
@8
Day 5
1
Chin-Up (Assisted)
2 Sets
1 Set
8-10 Reps
10-12 Reps
@8
@8
2
Bench Press (Smith Machine)
3 Sets
8-10 Reps
@8
3
High Row
3 Sets
10-12 Reps
@8
4
Cable Crossover
3 Sets
10-12 Reps
@8
5
Lat Prayer
2 Sets
1 Set
12-15 Reps
12-15 Reps
@8
@9
6
Tricep Rope Push Down (Cable)
2 Sets
1 Set
10-12 Reps
-
@8
@10
7
Bayesian Curl
4 Sets
12-15 Reps
@8