Program Description
High Intensity Upper Lower program that is focused on proportionate muscle building, allowing a balanced growth across the board. Intended to be run as a 4 day per week program, this can be scaled up to 5 or 6 days per week.
Program Overview
- LevelNovice, Intermediate, Advanced
- GoalMuscle & Sculpting, Bodybuilding
- EquipmentGarage Gym
- Program Length12 weeks
- Time Per Workout60 minutes
- CreatedAug 29, 2024 08:28
- Last EditedJun 18, 2025 12:41

Summary
Unleash your inner hero with "The Batman: Upper Lower" program, a comprehensive 12-week training plan designed for serious lifters. Committing to four days a week, you'll alternate between upper and lower body workouts, focusing on compound lifts like squats and bench presses, complemented by targeted accessory exercises. This program is perfect for building strength, enhancing muscle definition, and improving overall fitness. Equip your garage gym and get ready to transform into your best self!
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
Bent Over Row (Barbell)
2
2
RPE 6
RPE 9
2
Incline Bench Press (Barbell)
2
2
RPE 6
RPE 9
3
Bench Press (Barbell)
2
RPE 9
4
Lat Pulldown (Close Grip)
2
RPE 9
5
Lateral Raise (Dumbbell)
2
RPE 10
6
Single Arm Pushdown
1
1
RPE 9
RPE 10
7
Tricep Extension (Cable)
1
1
RPE 9
RPE 10
8
Standing Calf Raise
5
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
2
2
RPE 6
RPE 9
2
Incline Bench Press (Barbell)
2
2
RPE 6
RPE 9
3
Bench Press (Barbell)
2
RPE 9
4
Lat Pulldown (Close Grip)
2
RPE 9
5
Lateral Raise (Dumbbell)
2
RPE 10
6
Single Arm Pushdown
1
1
RPE 9
RPE 10
7
Tricep Extension (Cable)
1
1
RPE 9
RPE 10
8
Standing Calf Raise
5
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
2
2
RPE 6
RPE 9
2
Incline Bench Press (Barbell)
2
2
RPE 6
RPE 9
3
Bench Press (Barbell)
2
RPE 9
4
Lat Pulldown (Close Grip)
2
RPE 9
5
Lateral Raise (Dumbbell)
2
RPE 10
6
Single Arm Pushdown
1
1
RPE 9
RPE 10
7
Tricep Extension (Cable)
1
1
RPE 9
RPE 10
8
Standing Calf Raise
5
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
2
2
RPE 6
RPE 9
2
Incline Bench Press (Barbell)
2
2
RPE 6
RPE 9
3
Bench Press (Barbell)
2
RPE 9
4
Lat Pulldown (Close Grip)
2
RPE 9
5
Lateral Raise (Dumbbell)
2
RPE 10
6
Single Arm Pushdown
1
1
RPE 9
RPE 10
7
Tricep Extension (Cable)
1
1
RPE 9
RPE 10
8
Standing Calf Raise
5
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
2
2
RPE 6
RPE 9
2
Incline Bench Press (Barbell)
2
2
RPE 6
RPE 9
3
Bench Press (Barbell)
2
RPE 9
4
Lat Pulldown (Close Grip)
2
RPE 9
5
Lateral Raise (Dumbbell)
2
RPE 10
6
Single Arm Pushdown
1
1
RPE 9
RPE 10
7
Tricep Extension (Cable)
1
1
RPE 9
RPE 10
8
Standing Calf Raise
5
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
2
2
RPE 6
RPE 9
2
Incline Bench Press (Barbell)
2
2
RPE 6
RPE 9
3
Bench Press (Barbell)
2
RPE 9
4
Lat Pulldown (Close Grip)
2
RPE 9
5
Lateral Raise (Dumbbell)
2
RPE 10
6
Single Arm Pushdown
1
1
RPE 9
RPE 10
7
Tricep Extension (Cable)
1
1
RPE 9
RPE 10
8
Standing Calf Raise
5
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
2
2
RPE 6
RPE 9
2
Incline Bench Press (Barbell)
2
2
RPE 6
RPE 9
3
Bench Press (Barbell)
2
RPE 9
4
Lat Pulldown (Close Grip)
2
RPE 9
5
Lateral Raise (Dumbbell)
2
RPE 10
6
Single Arm Pushdown
1
1
RPE 9
RPE 10
7
Tricep Extension (Cable)
1
1
RPE 9
RPE 10
8
Standing Calf Raise
5
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
2
2
RPE 6
RPE 9
2
Incline Bench Press (Barbell)
2
2
RPE 6
RPE 9
3
Bench Press (Barbell)
2
RPE 9
4
Lat Pulldown (Close Grip)
2
RPE 9
5
Lateral Raise (Dumbbell)
2
RPE 10
6
Single Arm Pushdown
1
1
RPE 9
RPE 10
7
Tricep Extension (Cable)
1
1
RPE 9
RPE 10
8
Standing Calf Raise
5
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
2
2
RPE 6
RPE 9
2
Incline Bench Press (Barbell)
2
2
RPE 6
RPE 9
3
Bench Press (Barbell)
2
RPE 9
4
Lat Pulldown (Close Grip)
2
RPE 9
5
Lateral Raise (Dumbbell)
2
RPE 10
6
Single Arm Pushdown
1
1
RPE 9
RPE 10
7
Tricep Extension (Cable)
1
1
RPE 9
RPE 10
8
Standing Calf Raise
5
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
2
2
RPE 6
RPE 9
2
Incline Bench Press (Barbell)
2
2
RPE 6
RPE 9
3
Bench Press (Barbell)
2
RPE 9
4
Lat Pulldown (Close Grip)
2
RPE 9
5
Lateral Raise (Dumbbell)
2
RPE 10
6
Single Arm Pushdown
1
1
RPE 9
RPE 10
7
Tricep Extension (Cable)
1
1
RPE 9
RPE 10
8
Standing Calf Raise
5
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
2
2
RPE 6
RPE 9
2
Incline Bench Press (Barbell)
2
2
RPE 6
RPE 9
3
Bench Press (Barbell)
2
RPE 9
4
Lat Pulldown (Close Grip)
2
RPE 9
5
Lateral Raise (Dumbbell)
2
RPE 10
6
Single Arm Pushdown
1
1
RPE 9
RPE 10
7
Tricep Extension (Cable)
1
1
RPE 9
RPE 10
8
Standing Calf Raise
5
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
2
2
RPE 6
RPE 9
2
Incline Bench Press (Barbell)
2
2
RPE 6
RPE 9
3
Bench Press (Barbell)
2
RPE 9
4
Lat Pulldown (Close Grip)
2
RPE 9
5
Lateral Raise (Dumbbell)
2
RPE 10
6
Single Arm Pushdown
1
1
RPE 9
RPE 10
7
Tricep Extension (Cable)
1
1
RPE 9
RPE 10
8
Standing Calf Raise
5
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
RPE 6
RPE 9
2
Romanian Deadlift (Barbell)
2
2
RPE 6
RPE 9
3
Leg Extension
2
RPE 9
4
Lying Leg Curl
2
RPE 9
5
Lateral Raise (Cable)
2
RPE 10
6
Incline Curl (Dumbbell)
1
1
RPE 9
RPE 10
7
Preacher Curl
1
1
RPE 9
RPE 10
8
Standing Calf Raise
5
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
RPE 6
RPE 9
2
Romanian Deadlift (Barbell)
2
2
RPE 6
RPE 9
3
Leg Extension
2
RPE 9
4
Lying Leg Curl
2
RPE 9
5
Lateral Raise (Cable)
2
RPE 10
6
Incline Curl (Dumbbell)
1
1
RPE 9
RPE 10
7
Preacher Curl
1
1
RPE 9
RPE 10
8
Standing Calf Raise
5
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
RPE 6
RPE 9
2
Romanian Deadlift (Barbell)
2
2
RPE 6
RPE 9
3
Leg Extension
2
RPE 9
4
Lying Leg Curl
2
RPE 9
5
Lateral Raise (Cable)
2
RPE 10
6
Incline Curl (Dumbbell)
1
1
RPE 9
RPE 10
7
Preacher Curl
1
1
RPE 9
RPE 10
8
Standing Calf Raise
5
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
RPE 6
RPE 9
2
Romanian Deadlift (Barbell)
2
2
RPE 6
RPE 9
3
Leg Extension
2
RPE 9
4
Lying Leg Curl
2
RPE 9
5
Lateral Raise (Cable)
2
RPE 10
6
Incline Curl (Dumbbell)
1
1
RPE 9
RPE 10
7
Preacher Curl
1
1
RPE 9
RPE 10
8
Standing Calf Raise
5
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
RPE 6
RPE 9
2
Romanian Deadlift (Barbell)
2
2
RPE 6
RPE 9
3
Leg Extension
2
RPE 9
4
Lying Leg Curl
2
RPE 9
5
Lateral Raise (Cable)
2
RPE 10
6
Incline Curl (Dumbbell)
1
1
RPE 9
RPE 10
7
Preacher Curl
1
1
RPE 9
RPE 10
8
Standing Calf Raise
5
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
RPE 6
RPE 9
2
Romanian Deadlift (Barbell)
2
2
RPE 6
RPE 9
3
Leg Extension
2
RPE 9
4
Lying Leg Curl
2
RPE 9
5
Lateral Raise (Cable)
2
RPE 10
6
Incline Curl (Dumbbell)
1
1
RPE 9
RPE 10
7
Preacher Curl
1
1
RPE 9
RPE 10
8
Standing Calf Raise
5
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
RPE 6
RPE 9
2
Romanian Deadlift (Barbell)
2
2
RPE 6
RPE 9
3
Leg Extension
2
RPE 9
4
Lying Leg Curl
2
RPE 9
5
Lateral Raise (Cable)
2
RPE 10
6
Incline Curl (Dumbbell)
1
1
RPE 9
RPE 10
7
Preacher Curl
1
1
RPE 9
RPE 10
8
Standing Calf Raise
5
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
RPE 6
RPE 9
2
Romanian Deadlift (Barbell)
2
2
RPE 6
RPE 9
3
Leg Extension
2
RPE 9
4
Lying Leg Curl
2
RPE 9
5
Lateral Raise (Cable)
2
RPE 10
6
Incline Curl (Dumbbell)
1
1
RPE 9
RPE 10
7
Preacher Curl
1
1
RPE 9
RPE 10
8
Standing Calf Raise
5
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
RPE 6
RPE 9
2
Romanian Deadlift (Barbell)
2
2
RPE 6
RPE 9
3
Leg Extension
2
RPE 9
4
Lying Leg Curl
2
RPE 9
5
Lateral Raise (Cable)
2
RPE 10
6
Incline Curl (Dumbbell)
1
1
RPE 9
RPE 10
7
Preacher Curl
1
1
RPE 9
RPE 10
8
Standing Calf Raise
5
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
RPE 6
RPE 9
2
Romanian Deadlift (Barbell)
2
2
RPE 6
RPE 9
3
Leg Extension
2
RPE 9
4
Lying Leg Curl
2
RPE 9
5
Lateral Raise (Cable)
2
RPE 10
6
Incline Curl (Dumbbell)
1
1
RPE 9
RPE 10
7
Preacher Curl
1
1
RPE 9
RPE 10
8
Standing Calf Raise
5
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
RPE 6
RPE 9
2
Romanian Deadlift (Barbell)
2
2
RPE 6
RPE 9
3
Leg Extension
2
RPE 9
4
Lying Leg Curl
2
RPE 9
5
Lateral Raise (Cable)
2
RPE 10
6
Incline Curl (Dumbbell)
1
1
RPE 9
RPE 10
7
Preacher Curl
1
1
RPE 9
RPE 10
8
Standing Calf Raise
5
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
RPE 6
RPE 9
2
Romanian Deadlift (Barbell)
2
2
RPE 6
RPE 9
3
Leg Extension
2
RPE 9
4
Lying Leg Curl
2
RPE 9
5
Lateral Raise (Cable)
2
RPE 10
6
Incline Curl (Dumbbell)
1
1
RPE 9
RPE 10
7
Preacher Curl
1
1
RPE 9
RPE 10
8
Standing Calf Raise
5
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
2
2
RPE 6
RPE 9
2
Incline Bench Press (Barbell)
2
2
RPE 6
RPE 9
3
Bench Press (Barbell)
2
RPE 9
4
Seated Overhead Press (Barbell)
2
RPE 9
5
Wide Grip Lat Pulldown
2
RPE 9
6
Lateral Raise (Dumbbell)
2
RPE 10
7
Single Arm Tricep Extension (Cable)
1
1
RPE 9
RPE 10
8
Standing Calf Raise
5
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
2
2
RPE 6
RPE 9
2
Incline Bench Press (Barbell)
2
2
RPE 6
RPE 9
3
Bench Press (Barbell)
2
RPE 9
4
Seated Overhead Press (Barbell)
2
RPE 9
5
Wide Grip Lat Pulldown
2
RPE 9
6
Lateral Raise (Dumbbell)
2
RPE 10
7
Single Arm Tricep Extension (Cable)
1
1
RPE 9
RPE 10
8
Standing Calf Raise
5
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
2
2
RPE 6
RPE 9
2
Incline Bench Press (Barbell)
2
2
RPE 6
RPE 9
3
Bench Press (Barbell)
2
RPE 9
4
Seated Overhead Press (Barbell)
2
RPE 9
5
Wide Grip Lat Pulldown
2
RPE 9
6
Lateral Raise (Dumbbell)
2
RPE 10
7
Single Arm Tricep Extension (Cable)
1
1
RPE 9
RPE 10
8
Standing Calf Raise
5
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
2
2
RPE 6
RPE 9
2
Incline Bench Press (Barbell)
2
2
RPE 6
RPE 9
3
Bench Press (Barbell)
2
RPE 9
4
Seated Overhead Press (Barbell)
2
RPE 9
5
Wide Grip Lat Pulldown
2
RPE 9
6
Lateral Raise (Dumbbell)
2
RPE 10
7
Single Arm Tricep Extension (Cable)
1
1
RPE 9
RPE 10
8
Standing Calf Raise
5
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
2
2
RPE 6
RPE 9
2
Incline Bench Press (Barbell)
2
2
RPE 6
RPE 9
3
Bench Press (Barbell)
2
RPE 9
4
Seated Overhead Press (Barbell)
2
RPE 9
5
Wide Grip Lat Pulldown
2
RPE 9
6
Lateral Raise (Dumbbell)
2
RPE 10
7
Single Arm Tricep Extension (Cable)
1
1
RPE 9
RPE 10
8
Standing Calf Raise
5
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
2
2
RPE 6
RPE 9
2
Incline Bench Press (Barbell)
2
2
RPE 6
RPE 9
3
Bench Press (Barbell)
2
RPE 9
4
Seated Overhead Press (Barbell)
2
RPE 9
5
Wide Grip Lat Pulldown
2
RPE 9
6
Lateral Raise (Dumbbell)
2
RPE 10
7
Single Arm Tricep Extension (Cable)
1
1
RPE 9
RPE 10
8
Standing Calf Raise
5
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
2
2
RPE 6
RPE 9
2
Incline Bench Press (Barbell)
2
2
RPE 6
RPE 9
3
Bench Press (Barbell)
2
RPE 9
4
Seated Overhead Press (Barbell)
2
RPE 9
5
Wide Grip Lat Pulldown
2
RPE 9
6
Lateral Raise (Dumbbell)
2
RPE 10
7
Single Arm Tricep Extension (Cable)
1
1
RPE 9
RPE 10
8
Standing Calf Raise
5
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
2
2
RPE 6
RPE 9
2
Incline Bench Press (Barbell)
2
2
RPE 6
RPE 9
3
Bench Press (Barbell)
2
RPE 9
4
Seated Overhead Press (Barbell)
2
RPE 9
5
Wide Grip Lat Pulldown
2
RPE 9
6
Lateral Raise (Dumbbell)
2
RPE 10
7
Single Arm Tricep Extension (Cable)
1
1
RPE 9
RPE 10
8
Standing Calf Raise
5
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
2
2
RPE 6
RPE 9
2
Incline Bench Press (Barbell)
2
2
RPE 6
RPE 9
3
Bench Press (Barbell)
2
RPE 9
4
Seated Overhead Press (Barbell)
2
RPE 9
5
Wide Grip Lat Pulldown
2
RPE 9
6
Lateral Raise (Dumbbell)
2
RPE 10
7
Single Arm Tricep Extension (Cable)
1
1
RPE 9
RPE 10
8
Standing Calf Raise
5
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
2
2
RPE 6
RPE 9
2
Incline Bench Press (Barbell)
2
2
RPE 6
RPE 9
3
Bench Press (Barbell)
2
RPE 9
4
Seated Overhead Press (Barbell)
2
RPE 9
5
Wide Grip Lat Pulldown
2
RPE 9
6
Lateral Raise (Dumbbell)
2
RPE 10
7
Single Arm Tricep Extension (Cable)
1
1
RPE 9
RPE 10
8
Standing Calf Raise
5
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
2
2
RPE 6
RPE 9
2
Incline Bench Press (Barbell)
2
2
RPE 6
RPE 9
3
Bench Press (Barbell)
2
RPE 9
4
Seated Overhead Press (Barbell)
2
RPE 9
5
Wide Grip Lat Pulldown
2
RPE 9
6
Lateral Raise (Dumbbell)
2
RPE 10
7
Single Arm Tricep Extension (Cable)
1
1
RPE 9
RPE 10
8
Standing Calf Raise
5
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
2
2
RPE 6
RPE 9
2
Incline Bench Press (Barbell)
2
2
RPE 6
RPE 9
3
Bench Press (Barbell)
2
RPE 9
4
Seated Overhead Press (Barbell)
2
RPE 9
5
Wide Grip Lat Pulldown
2
RPE 9
6
Lateral Raise (Dumbbell)
2
RPE 10
7
Single Arm Tricep Extension (Cable)
1
1
RPE 9
RPE 10
8
Standing Calf Raise
5
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
2
2
RPE 6
RPE 9
2
Bulgarian Split Squat (Dumbbell)
2
RPE 9
3
Lying Leg Curl
2
RPE 9
4
Leg Extension
2
RPE 9
5
Lateral Raise (Cable)
2
RPE 10
6
Hammer Curl (Cable)
1
1
RPE 9
RPE 10
7
Preacher Curl (Dumbbell)
1
1
RPE 9
RPE 10
8
Standing Calf Raise
5
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
2
2
RPE 6
RPE 9
2
Bulgarian Split Squat (Dumbbell)
2
RPE 9
3
Lying Leg Curl
2
RPE 9
4
Leg Extension
2
RPE 9
5
Lateral Raise (Cable)
2
RPE 10
6
Hammer Curl (Cable)
1
1
RPE 9
RPE 10
7
Preacher Curl (Dumbbell)
1
1
RPE 9
RPE 10
8
Standing Calf Raise
5
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
2
2
RPE 6
RPE 9
2
Bulgarian Split Squat (Dumbbell)
2
RPE 9
3
Lying Leg Curl
2
RPE 9
4
Leg Extension
2
RPE 9
5
Lateral Raise (Cable)
2
RPE 10
6
Hammer Curl (Cable)
1
1
RPE 9
RPE 10
7
Preacher Curl (Dumbbell)
1
1
RPE 9
RPE 10
8
Standing Calf Raise
5
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
2
2
RPE 6
RPE 9
2
Bulgarian Split Squat (Dumbbell)
2
RPE 9
3
Lying Leg Curl
2
RPE 9
4
Leg Extension
2
RPE 9
5
Lateral Raise (Cable)
2
RPE 10
6
Hammer Curl (Cable)
1
1
RPE 9
RPE 10
7
Preacher Curl (Dumbbell)
1
1
RPE 9
RPE 10
8
Standing Calf Raise
5
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
2
2
RPE 6
RPE 9
2
Bulgarian Split Squat (Dumbbell)
2
RPE 9
3
Lying Leg Curl
2
RPE 9
4
Leg Extension
2
RPE 9
5
Lateral Raise (Cable)
2
RPE 10
6
Hammer Curl (Cable)
1
1
RPE 9
RPE 10
7
Preacher Curl (Dumbbell)
1
1
RPE 9
RPE 10
8
Standing Calf Raise
5
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
2
2
RPE 6
RPE 9
2
Bulgarian Split Squat (Dumbbell)
2
RPE 9
3
Lying Leg Curl
2
RPE 9
4
Leg Extension
2
RPE 9
5
Lateral Raise (Cable)
2
RPE 10
6
Hammer Curl (Cable)
1
1
RPE 9
RPE 10
7
Preacher Curl (Dumbbell)
1
1
RPE 9
RPE 10
8
Standing Calf Raise
5
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
2
2
RPE 6
RPE 9
2
Bulgarian Split Squat (Dumbbell)
2
RPE 9
3
Lying Leg Curl
2
RPE 9
4
Leg Extension
2
RPE 9
5
Lateral Raise (Cable)
2
RPE 10
6
Hammer Curl (Cable)
1
1
RPE 9
RPE 10
7
Preacher Curl (Dumbbell)
1
1
RPE 9
RPE 10
8
Standing Calf Raise
5
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
2
2
RPE 6
RPE 9
2
Bulgarian Split Squat (Dumbbell)
2
RPE 9
3
Lying Leg Curl
2
RPE 9
4
Leg Extension
2
RPE 9
5
Lateral Raise (Cable)
2
RPE 10
6
Hammer Curl (Cable)
1
1
RPE 9
RPE 10
7
Preacher Curl (Dumbbell)
1
1
RPE 9
RPE 10
8
Standing Calf Raise
5
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
2
2
RPE 6
RPE 9
2
Bulgarian Split Squat (Dumbbell)
2
RPE 9
3
Lying Leg Curl
2
RPE 9
4
Leg Extension
2
RPE 9
5
Lateral Raise (Cable)
2
RPE 10
6
Hammer Curl (Cable)
1
1
RPE 9
RPE 10
7
Preacher Curl (Dumbbell)
1
1
RPE 9
RPE 10
8
Standing Calf Raise
5
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
2
2
RPE 6
RPE 9
2
Bulgarian Split Squat (Dumbbell)
2
RPE 9
3
Lying Leg Curl
2
RPE 9
4
Leg Extension
2
RPE 9
5
Lateral Raise (Cable)
2
RPE 10
6
Hammer Curl (Cable)
1
1
RPE 9
RPE 10
7
Preacher Curl (Dumbbell)
1
1
RPE 9
RPE 10
8
Standing Calf Raise
5
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
2
2
RPE 6
RPE 9
2
Bulgarian Split Squat (Dumbbell)
2
RPE 9
3
Lying Leg Curl
2
RPE 9
4
Leg Extension
2
RPE 9
5
Lateral Raise (Cable)
2
RPE 10
6
Hammer Curl (Cable)
1
1
RPE 9
RPE 10
7
Preacher Curl (Dumbbell)
1
1
RPE 9
RPE 10
8
Standing Calf Raise
5
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
2
2
RPE 6
RPE 9
2
Bulgarian Split Squat (Dumbbell)
2
RPE 9
3
Lying Leg Curl
2
RPE 9
4
Leg Extension
2
RPE 9
5
Lateral Raise (Cable)
2
RPE 10
6
Hammer Curl (Cable)
1
1
RPE 9
RPE 10
7
Preacher Curl (Dumbbell)
1
1
RPE 9
RPE 10
8
Standing Calf Raise
5
RPE 10
Week 1
1 / 12 Weeks
Day 1
1
Bent Over Row (Barbell)2 Sets
2 Sets
@6
@9
2
Incline Bench Press (Barbell)2 Sets
2 Sets
@6
@9
3
Bench Press (Barbell)2 Sets
@9
4
Lat Pulldown (Close Grip)2 Sets
@9
5
Lateral Raise (Dumbbell)2 Sets
@10
6
Single Arm Pushdown1 Set
1 Set
@9
@10
7
Tricep Extension (Cable)1 Set
1 Set
@9
@10
8
Standing Calf Raise5 Sets
@10
Day 2
1
Squat (Barbell)2 Sets
2 Sets
@6
@9
2
Romanian Deadlift (Barbell)2 Sets
2 Sets
@6
@9
3
Leg Extension2 Sets
@9
4
Lying Leg Curl2 Sets
@9
5
Lateral Raise (Cable)2 Sets
@10
6
Incline Curl (Dumbbell)1 Set
1 Set
@9
@10
7
Preacher Curl1 Set
1 Set
@9
@10
8
Standing Calf Raise5 Sets
@10
Day 3
1
Seated Row (Cable)2 Sets
2 Sets
@6
@9
2
Incline Bench Press (Barbell)2 Sets
2 Sets
@6
@9
3
Bench Press (Barbell)2 Sets
@9
4
Seated Overhead Press (Barbell)2 Sets
@9
5
Wide Grip Lat Pulldown2 Sets
@9
6
Lateral Raise (Dumbbell)2 Sets
@10
7
Single Arm Tricep Extension (Cable)1 Set
1 Set
@9
@10
8
Standing Calf Raise5 Sets
@10
Day 4
1
Belt Squat2 Sets
2 Sets
@6
@9
2
Bulgarian Split Squat (Dumbbell)2 Sets
@9
3
Lying Leg Curl2 Sets
@9
4
Leg Extension2 Sets
@9
5
Lateral Raise (Cable)2 Sets
@10
6
Hammer Curl (Cable)1 Set
1 Set
@9
@10
7
Preacher Curl (Dumbbell)1 Set
1 Set
@9
@10
8
Standing Calf Raise5 Sets
@10