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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
    Jun 18, 2025 12:59

Summary

Transform your physique with this comprehensive 12-week program designed to maximize strength and muscle growth through a balanced 5-day split. Each week, you'll alternate between upper and lower body workouts, culminating in a dedicated "Bro Day" to focus on arms and shoulders. Expect a mix of compound and isolation movements, utilizing double progression techniques to ensure continuous improvement. Perfect for those looking to elevate their training intensity and achieve real results in the gym. Get ready to push your limits and redefine your strength!
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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