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The Batman: Upper Lower

by Cameron M.
8 athletes joined

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

  • Level
    Novice, Intermediate, Advanced
  • Goal
    Muscle & Sculpting, Bodybuilding
  • Equipment
    Garage Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Aug 29, 2024 08:28
  • Last Edited
    Oct 01, 2024 03:17
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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
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 Pushdown
1 Set
1 Set
@9
@10
7
Tricep Extension (Cable)
1 Set
1 Set
@9
@10
8
Standing Calf Raise
5 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 Extension
2 Sets
@9
4
Lying Leg Curl
2 Sets
@9
5
Lateral Raise (Cable)
2 Sets
@10
6
Incline Curl (Dumbbell)
1 Set
1 Set
@9
@10
7
Preacher Curl
1 Set
1 Set
@9
@10
8
Standing Calf Raise
5 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 Pulldown
2 Sets
@9
6
Lateral Raise (Dumbbell)
2 Sets
@10
7
Single Arm Tricep Extension (Cable)
1 Set
1 Set
@9
@10
8
Standing Calf Raise
5 Sets
@10
Day 4
1
Belt Squat
2 Sets
2 Sets
@6
@9
2
Bulgarian Split Squat (Dumbbell)
2 Sets
@9
3
Lying Leg Curl
2 Sets
@9
4
Leg Extension
2 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 Raise
5 Sets
@10