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Dragons Fist Bro Upper Lower S/A

by Pratham Vernekar
3 athletes joined

Program Description

To pack on muscle and focus on getting strong in all angles and movement ranges.

Program Overview

  • Level
    Intermediate, Novice
  • Goal
    Bodybuilding, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Aug 22, 2024 04:54
  • Last Edited
    Jun 18, 2025 09:10

Summary

Unleash your inner beast with the Dragons Fist Bro Upper Lower S/A program! Over 12 weeks, this intense four-day split will sculpt your upper and lower body through a mix of heavy lifts and targeted isolation exercises. Each session is designed to maximize strength and hypertrophy, featuring compound movements like the Overhead Press and High Bar Squat, alongside focused arm and shoulder work. Get ready to push your limits and transform your physique with this comprehensive gym-based program!
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4.8 Stars with 10, 000+ Ratings
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
Seated Overhead Press (Barbell)
2
6-10 reps
RPE 10
2
Pull-Up (Weighted)
2
6-10 reps
RPE 10
3
Incline Bench Press (Barbell)
2
6-10 reps
RPE 10
4
Barbell Row
2
6-10 reps
RPE 10
5
One Arm Lateral Raise (Cable)
2
8-12 reps
RPE 10
6A
Dual-Rope Pushdowns
2
8-12 reps
RPE 10
6B
Bicep Curl (Barbell)
2
6-10 reps
RPE 10
7
Rear Delt Fly (Cable)
2
6-10 reps
RPE 10
8
Chest Fly (Cable)
2
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
2
6-10 reps
RPE 10
2
Pull-Up (Weighted)
2
6-10 reps
RPE 10
3
Incline Bench Press (Barbell)
2
6-10 reps
RPE 10
4
Barbell Row
2
6-10 reps
RPE 10
5
One Arm Lateral Raise (Cable)
2
8-12 reps
RPE 10
6A
Dual-Rope Pushdowns
2
8-12 reps
RPE 10
6B
Bicep Curl (Barbell)
2
6-10 reps
RPE 10
7A
Reverse Pec Deck
2
10-15 reps
RPE 10
7B
Pec Deck (Machine)
2
6-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
2
6-10 reps
RPE 10
2
Pull-Up (Weighted)
2
6-10 reps
RPE 10
3
Incline Bench Press (Barbell)
2
6-10 reps
RPE 10
4
Barbell Row
2
6-10 reps
RPE 10
5
One Arm Lateral Raise (Cable)
2
8-12 reps
RPE 10
6A
Dual-Rope Pushdowns
2
8-12 reps
RPE 10
6B
Bicep Curl (Barbell)
2
6-10 reps
RPE 10
7A
Reverse Pec Deck
2
10-15 reps
RPE 10
7B
Pec Deck (Machine)
2
6-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
2
6-10 reps
RPE 10
2
Pull-Up (Weighted)
2
6-10 reps
RPE 10
3
Incline Bench Press (Barbell)
2
6-10 reps
RPE 10
4
Barbell Row
2
6-10 reps
RPE 10
5
One Arm Lateral Raise (Cable)
2
8-12 reps
RPE 10
6A
Dual-Rope Pushdowns
2
8-12 reps
RPE 10
6B
Bicep Curl (Barbell)
2
6-10 reps
RPE 10
7A
Reverse Pec Deck
2
10-15 reps
RPE 10
7B
Pec Deck (Machine)
2
6-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
2
6-10 reps
RPE 10
2
Pull-Up (Weighted)
2
6-10 reps
RPE 10
3
Incline Bench Press (Barbell)
2
6-10 reps
RPE 10
4
Barbell Row
2
6-10 reps
RPE 10
5
One Arm Lateral Raise (Cable)
2
8-12 reps
RPE 10
6A
Dual-Rope Pushdowns
2
8-12 reps
RPE 10
6B
Bicep Curl (Barbell)
2
6-10 reps
RPE 10
7A
Reverse Pec Deck
2
10-15 reps
RPE 10
7B
Pec Deck (Machine)
2
6-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
2
6-10 reps
RPE 10
2
Pull-Up (Weighted)
2
6-10 reps
RPE 10
3
Incline Bench Press (Barbell)
2
6-10 reps
RPE 10
4
Barbell Row
2
6-10 reps
RPE 10
5
One Arm Lateral Raise (Cable)
2
8-12 reps
RPE 10
6A
Dual-Rope Pushdowns
2
8-12 reps
RPE 10
6B
Bicep Curl (Barbell)
2
6-10 reps
RPE 10
7A
Reverse Pec Deck
2
10-15 reps
RPE 10
7B
Pec Deck (Machine)
2
6-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
2
6-10 reps
RPE 10
2
Pull-Up (Weighted)
2
6-10 reps
RPE 10
3
Incline Bench Press (Barbell)
2
6-10 reps
RPE 10
4
Barbell Row
2
6-10 reps
RPE 10
5
One Arm Lateral Raise (Cable)
2
8-12 reps
RPE 10
6A
Dual-Rope Pushdowns
2
8-12 reps
RPE 10
6B
Bicep Curl (Barbell)
2
6-10 reps
RPE 10
7A
Reverse Pec Deck
2
10-15 reps
RPE 10
7B
Pec Deck (Machine)
2
6-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
2
6-10 reps
RPE 10
2
Pull-Up (Weighted)
2
6-10 reps
RPE 10
3
Incline Bench Press (Barbell)
2
6-10 reps
RPE 10
4
Barbell Row
2
6-10 reps
RPE 10
5
One Arm Lateral Raise (Cable)
2
8-12 reps
RPE 10
6A
Dual-Rope Pushdowns
2
8-12 reps
RPE 10
6B
Bicep Curl (Barbell)
2
6-10 reps
RPE 10
7A
Reverse Pec Deck
2
10-15 reps
RPE 10
7B
Pec Deck (Machine)
2
6-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
2
6-10 reps
RPE 10
2
Pull-Up (Weighted)
2
6-10 reps
RPE 10
3
Incline Bench Press (Barbell)
2
6-10 reps
RPE 10
4
Barbell Row
2
6-10 reps
RPE 10
5
One Arm Lateral Raise (Cable)
2
8-12 reps
RPE 10
6A
Dual-Rope Pushdowns
2
8-12 reps
RPE 10
6B
Bicep Curl (Barbell)
2
6-10 reps
RPE 10
7A
Reverse Pec Deck
2
10-15 reps
RPE 10
7B
Pec Deck (Machine)
2
6-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
2
6-10 reps
RPE 10
2
Pull-Up (Weighted)
2
6-10 reps
RPE 10
3
Incline Bench Press (Barbell)
2
6-10 reps
RPE 10
4
Barbell Row
2
6-10 reps
RPE 10
5
One Arm Lateral Raise (Cable)
2
8-12 reps
RPE 10
6A
Dual-Rope Pushdowns
2
8-12 reps
RPE 10
6B
Bicep Curl (Barbell)
2
6-10 reps
RPE 10
7A
Reverse Pec Deck
2
10-15 reps
RPE 10
7B
Pec Deck (Machine)
2
6-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
2
6-10 reps
RPE 10
2
Pull-Up (Weighted)
2
6-10 reps
RPE 10
3
Incline Bench Press (Barbell)
2
6-10 reps
RPE 10
4
Barbell Row
2
6-10 reps
RPE 10
5
One Arm Lateral Raise (Cable)
2
8-12 reps
RPE 10
6A
Dual-Rope Pushdowns
2
8-12 reps
RPE 10
6B
Bicep Curl (Barbell)
2
6-10 reps
RPE 10
7A
Reverse Pec Deck
2
10-15 reps
RPE 10
7B
Pec Deck (Machine)
2
6-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
2
6-10 reps
RPE 10
2
Pull-Up (Weighted)
2
6-10 reps
RPE 10
3
Incline Bench Press (Barbell)
2
6-10 reps
RPE 10
4
Barbell Row
2
6-10 reps
RPE 10
5
One Arm Lateral Raise (Cable)
2
8-12 reps
RPE 10
6A
Dual-Rope Pushdowns
2
8-12 reps
RPE 10
6B
Bicep Curl (Barbell)
2
6-10 reps
RPE 10
7A
Reverse Pec Deck
2
10-15 reps
RPE 10
7B
Pec Deck (Machine)
2
6-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
6-10 reps
RPE 10
2
Chin-Up (Weighted)
2
6-10 reps
RPE 10
3
V-Handle Tricep Pushdown (Cable)
2
6-10 reps
RPE 10
4
Incline Curl (Dumbbell)
2
6-10 reps
RPE 10
5
One Arm Lateral Raise (Cable)
2
8-12 reps
RPE 10
6A
Overhead Tricep Extension (Cable)
2
10-15 reps
RPE 10
6B
Hammer Curl (Cable)
2
6-10 reps
RPE 10
7
Rear Delt Fly (Cable)
2
6-10 reps
RPE 10
8
Lu Raise
2
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
6-10 reps
RPE 10
2
Chin-Up (Weighted)
2
6-10 reps
RPE 10
3
V-Handle Tricep Pushdown (Cable)
2
6-10 reps
RPE 10
4
Incline Curl (Dumbbell)
2
6-10 reps
RPE 10
5
One Arm Lateral Raise (Cable)
2
8-12 reps
RPE 10
6A
Overhead Tricep Extension (Cable)
2
10-15 reps
RPE 10
6B
Hammer Curl (Cable)
2
6-10 reps
RPE 10
7
Rear Delt Fly (Cable)
2
6-10 reps
RPE 10
8
Lu Raise
2
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
6-10 reps
RPE 10
2
Chin-Up (Weighted)
2
6-10 reps
RPE 10
3
V-Handle Tricep Pushdown (Cable)
2
6-10 reps
RPE 10
4
Incline Curl (Dumbbell)
2
6-10 reps
RPE 10
5
One Arm Lateral Raise (Cable)
2
8-12 reps
RPE 10
6A
Overhead Tricep Extension (Cable)
2
10-15 reps
RPE 10
6B
Hammer Curl (Cable)
2
6-10 reps
RPE 10
7
Rear Delt Fly (Cable)
2
6-10 reps
RPE 10
8
Lu Raise
2
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
6-10 reps
RPE 10
2
Chin-Up (Weighted)
2
6-10 reps
RPE 10
3
V-Handle Tricep Pushdown (Cable)
2
6-10 reps
RPE 10
4
Incline Curl (Dumbbell)
2
6-10 reps
RPE 10
5
One Arm Lateral Raise (Cable)
2
8-12 reps
RPE 10
6A
Overhead Tricep Extension (Cable)
2
10-15 reps
RPE 10
6B
Hammer Curl (Cable)
2
6-10 reps
RPE 10
7
Rear Delt Fly (Cable)
2
6-10 reps
RPE 10
8
Lu Raise
2
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
6-10 reps
RPE 10
2
Chin-Up (Weighted)
2
6-10 reps
RPE 10
3
V-Handle Tricep Pushdown (Cable)
2
6-10 reps
RPE 10
4
Incline Curl (Dumbbell)
2
6-10 reps
RPE 10
5
One Arm Lateral Raise (Cable)
2
8-12 reps
RPE 10
6A
Overhead Tricep Extension (Cable)
2
10-15 reps
RPE 10
6B
Hammer Curl (Cable)
2
6-10 reps
RPE 10
7
Rear Delt Fly (Cable)
2
6-10 reps
RPE 10
8
Lu Raise
2
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
6-10 reps
RPE 10
2
Chin-Up (Weighted)
2
6-10 reps
RPE 10
3
V-Handle Tricep Pushdown (Cable)
2
6-10 reps
RPE 10
4
Incline Curl (Dumbbell)
2
6-10 reps
RPE 10
5
One Arm Lateral Raise (Cable)
2
8-12 reps
RPE 10
6A
Overhead Tricep Extension (Cable)
2
10-15 reps
RPE 10
6B
Hammer Curl (Cable)
2
6-10 reps
RPE 10
7
Rear Delt Fly (Cable)
2
6-10 reps
RPE 10
8
Lu Raise
2
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
6-10 reps
RPE 10
2
Chin-Up (Weighted)
2
6-10 reps
RPE 10
3
V-Handle Tricep Pushdown (Cable)
2
6-10 reps
RPE 10
4
Incline Curl (Dumbbell)
2
6-10 reps
RPE 10
5
One Arm Lateral Raise (Cable)
2
8-12 reps
RPE 10
6A
Overhead Tricep Extension (Cable)
2
10-15 reps
RPE 10
6B
Hammer Curl (Cable)
2
6-10 reps
RPE 10
7
Rear Delt Fly (Cable)
2
6-10 reps
RPE 10
8
Lu Raise
2
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
6-10 reps
RPE 10
2
Chin-Up (Weighted)
2
6-10 reps
RPE 10
3
V-Handle Tricep Pushdown (Cable)
2
6-10 reps
RPE 10
4
Incline Curl (Dumbbell)
2
6-10 reps
RPE 10
5
One Arm Lateral Raise (Cable)
2
8-12 reps
RPE 10
6A
Overhead Tricep Extension (Cable)
2
10-15 reps
RPE 10
6B
Hammer Curl (Cable)
2
6-10 reps
RPE 10
7
Rear Delt Fly (Cable)
2
6-10 reps
RPE 10
8
Lu Raise
2
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
6-10 reps
RPE 10
2
Chin-Up (Weighted)
2
6-10 reps
RPE 10
3
V-Handle Tricep Pushdown (Cable)
2
6-10 reps
RPE 10
4
Incline Curl (Dumbbell)
2
6-10 reps
RPE 10
5
One Arm Lateral Raise (Cable)
2
8-12 reps
RPE 10
6A
Overhead Tricep Extension (Cable)
2
10-15 reps
RPE 10
6B
Hammer Curl (Cable)
2
6-10 reps
RPE 10
7
Rear Delt Fly (Cable)
2
6-10 reps
RPE 10
8
Lu Raise
2
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
6-10 reps
RPE 10
2
Chin-Up (Weighted)
2
6-10 reps
RPE 10
3
V-Handle Tricep Pushdown (Cable)
2
6-10 reps
RPE 10
4
Incline Curl (Dumbbell)
2
6-10 reps
RPE 10
5
One Arm Lateral Raise (Cable)
2
8-12 reps
RPE 10
6A
Overhead Tricep Extension (Cable)
2
10-15 reps
RPE 10
6B
Hammer Curl (Cable)
2
6-10 reps
RPE 10
7
Rear Delt Fly (Cable)
2
6-10 reps
RPE 10
8
Lu Raise
2
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
6-10 reps
RPE 10
2
Chin-Up (Weighted)
2
6-10 reps
RPE 10
3
V-Handle Tricep Pushdown (Cable)
2
6-10 reps
RPE 10
4
Incline Curl (Dumbbell)
2
6-10 reps
RPE 10
5
One Arm Lateral Raise (Cable)
2
8-12 reps
RPE 10
6A
Overhead Tricep Extension (Cable)
2
10-15 reps
RPE 10
6B
Hammer Curl (Cable)
2
6-10 reps
RPE 10
7
Rear Delt Fly (Cable)
2
6-10 reps
RPE 10
8
Lu Raise
2
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
6-10 reps
RPE 10
2
Chin-Up (Weighted)
2
6-10 reps
RPE 10
3
V-Handle Tricep Pushdown (Cable)
2
6-10 reps
RPE 10
4
Incline Curl (Dumbbell)
2
6-10 reps
RPE 10
5
One Arm Lateral Raise (Cable)
2
8-12 reps
RPE 10
6A
Overhead Tricep Extension (Cable)
2
10-15 reps
RPE 10
6B
Hammer Curl (Cable)
2
6-10 reps
RPE 10
7
Rear Delt Fly (Cable)
2
6-10 reps
RPE 10
8
Lu Raise
2
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6-10 reps
RPE 10
2
Pull-Up (Neutral Grip, Weighted)
2
6-10 reps
RPE 10
3
Incline Bench Press (Dumbbell)
2
6-10 reps
RPE 10
4
T-Bar Row
2
6-10 reps
RPE 10
5
One Arm Lateral Raise (Cable)
2
8-12 reps
RPE 10
6A
Dual-Rope Pushdowns
2
8-12 reps
RPE 10
6B
Preacher Hammer Curls (Machine)
2
6-10 reps
RPE 10
7
Rear Delt Fly (Cable)
2
6-10 reps
RPE 10
8
Chest Fly (Cable)
2
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6-10 reps
RPE 10
2
Pull-Up (Neutral Grip, Weighted)
2
6-10 reps
RPE 10
3
Incline Bench Press (Dumbbell)
2
6-10 reps
RPE 10
4
T-Bar Row
2
6-10 reps
RPE 10
5
One Arm Lateral Raise (Cable)
2
8-12 reps
RPE 10
6A
Dual-Rope Pushdowns
2
8-12 reps
RPE 10
6B
Preacher Hammer Curls (Machine)
2
6-10 reps
RPE 10
7A
Reverse Pec Deck
2
6-10 reps
RPE 10
7B
Pec Deck (Machine)
2
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6-10 reps
RPE 10
2
Pull-Up (Neutral Grip, Weighted)
2
6-10 reps
RPE 10
3
Incline Bench Press (Dumbbell)
2
6-10 reps
RPE 10
4
T-Bar Row
2
6-10 reps
RPE 10
5
One Arm Lateral Raise (Cable)
2
8-12 reps
RPE 10
6A
Dual-Rope Pushdowns
2
8-12 reps
RPE 10
6B
Preacher Hammer Curls (Machine)
2
6-10 reps
RPE 10
7A
Reverse Pec Deck
2
6-10 reps
RPE 10
7B
Pec Deck (Machine)
2
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6-10 reps
RPE 10
2
Pull-Up (Neutral Grip, Weighted)
2
6-10 reps
RPE 10
3
Incline Bench Press (Dumbbell)
2
6-10 reps
RPE 10
4
T-Bar Row
2
6-10 reps
RPE 10
5
One Arm Lateral Raise (Cable)
2
8-12 reps
RPE 10
6A
Dual-Rope Pushdowns
2
8-12 reps
RPE 10
6B
Preacher Hammer Curls (Machine)
2
6-10 reps
RPE 10
7A
Reverse Pec Deck
2
6-10 reps
RPE 10
7B
Pec Deck (Machine)
2
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6-10 reps
RPE 10
2
Pull-Up (Neutral Grip, Weighted)
2
6-10 reps
RPE 10
3
Incline Bench Press (Dumbbell)
2
6-10 reps
RPE 10
4
T-Bar Row
2
6-10 reps
RPE 10
5
One Arm Lateral Raise (Cable)
2
8-12 reps
RPE 10
6A
Dual-Rope Pushdowns
2
8-12 reps
RPE 10
6B
Preacher Hammer Curls (Machine)
2
6-10 reps
RPE 10
7A
Reverse Pec Deck
2
6-10 reps
RPE 10
7B
Pec Deck (Machine)
2
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6-10 reps
RPE 10
2
Pull-Up (Neutral Grip, Weighted)
2
6-10 reps
RPE 10
3
Incline Bench Press (Dumbbell)
2
6-10 reps
RPE 10
4
T-Bar Row
2
6-10 reps
RPE 10
5
One Arm Lateral Raise (Cable)
2
8-12 reps
RPE 10
6A
Dual-Rope Pushdowns
2
8-12 reps
RPE 10
6B
Preacher Hammer Curls (Machine)
2
6-10 reps
RPE 10
7A
Reverse Pec Deck
2
6-10 reps
RPE 10
7B
Pec Deck (Machine)
2
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6-10 reps
RPE 10
2
Pull-Up (Neutral Grip, Weighted)
2
6-10 reps
RPE 10
3
Incline Bench Press (Dumbbell)
2
6-10 reps
RPE 10
4
T-Bar Row
2
6-10 reps
RPE 10
5
One Arm Lateral Raise (Cable)
2
8-12 reps
RPE 10
6A
Dual-Rope Pushdowns
2
8-12 reps
RPE 10
6B
Preacher Hammer Curls (Machine)
2
6-10 reps
RPE 10
7A
Reverse Pec Deck
2
6-10 reps
RPE 10
7B
Pec Deck (Machine)
2
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6-10 reps
RPE 10
2
Pull-Up (Neutral Grip, Weighted)
2
6-10 reps
RPE 10
3
Incline Bench Press (Dumbbell)
2
6-10 reps
RPE 10
4
T-Bar Row
2
6-10 reps
RPE 10
5
One Arm Lateral Raise (Cable)
2
8-12 reps
RPE 10
6A
Dual-Rope Pushdowns
2
8-12 reps
RPE 10
6B
Preacher Hammer Curls (Machine)
2
6-10 reps
RPE 10
7A
Reverse Pec Deck
2
6-10 reps
RPE 10
7B
Pec Deck (Machine)
2
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6-10 reps
RPE 10
2
Pull-Up (Neutral Grip, Weighted)
2
6-10 reps
RPE 10
3
Incline Bench Press (Dumbbell)
2
6-10 reps
RPE 10
4
T-Bar Row
2
6-10 reps
RPE 10
5
One Arm Lateral Raise (Cable)
2
8-12 reps
RPE 10
6A
Dual-Rope Pushdowns
2
8-12 reps
RPE 10
6B
Preacher Hammer Curls (Machine)
2
6-10 reps
RPE 10
7A
Reverse Pec Deck
2
6-10 reps
RPE 10
7B
Pec Deck (Machine)
2
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6-10 reps
RPE 10
2
Pull-Up (Neutral Grip, Weighted)
2
6-10 reps
RPE 10
3
Incline Bench Press (Dumbbell)
2
6-10 reps
RPE 10
4
T-Bar Row
2
6-10 reps
RPE 10
5
One Arm Lateral Raise (Cable)
2
8-12 reps
RPE 10
6A
Dual-Rope Pushdowns
2
8-12 reps
RPE 10
6B
Preacher Hammer Curls (Machine)
2
6-10 reps
RPE 10
7A
Reverse Pec Deck
2
6-10 reps
RPE 10
7B
Pec Deck (Machine)
2
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6-10 reps
RPE 10
2
Pull-Up (Neutral Grip, Weighted)
2
6-10 reps
RPE 10
3
Incline Bench Press (Dumbbell)
2
6-10 reps
RPE 10
4
T-Bar Row
2
6-10 reps
RPE 10
5
One Arm Lateral Raise (Cable)
2
8-12 reps
RPE 10
6A
Dual-Rope Pushdowns
2
8-12 reps
RPE 10
6B
Preacher Hammer Curls (Machine)
2
6-10 reps
RPE 10
7A
Reverse Pec Deck
2
6-10 reps
RPE 10
7B
Pec Deck (Machine)
2
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6-10 reps
RPE 10
2
Pull-Up (Neutral Grip, Weighted)
2
6-10 reps
RPE 10
3
Incline Bench Press (Dumbbell)
2
6-10 reps
RPE 10
4
T-Bar Row
2
6-10 reps
RPE 10
5
One Arm Lateral Raise (Cable)
2
8-12 reps
RPE 10
6A
Dual-Rope Pushdowns
2
8-12 reps
RPE 10
6B
Preacher Hammer Curls (Machine)
2
6-10 reps
RPE 10
7A
Reverse Pec Deck
2
6-10 reps
RPE 10
7B
Pec Deck (Machine)
2
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
6-10 reps
RPE 10
2
Lying Leg Curl
2
6-10 reps
RPE 10
3
High Bar Squat (Barbell)
2
6-10 reps
RPE 10
4
Romanian Deadlift (Barbell)
2
8-12 reps
RPE 10
5
Decline Sit Up (Weighted)
3
8-12 reps
RPE 10
6
Captains Chair Leg Raises
3
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
6-10 reps
RPE 10
2
Lying Leg Curl
2
6-10 reps
RPE 10
3
High Bar Squat (Barbell)
2
6-10 reps
RPE 10
4
Romanian Deadlift (Barbell)
2
8-12 reps
RPE 10
5
Decline Sit Up (Weighted)
3
8-12 reps
RPE 10
6
Captains Chair Leg Raises
3
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
6-10 reps
RPE 10
2
Lying Leg Curl
2
6-10 reps
RPE 10
3
High Bar Squat (Barbell)
2
6-10 reps
RPE 10
4
Romanian Deadlift (Barbell)
2
8-12 reps
RPE 10
5
Decline Sit Up (Weighted)
3
8-12 reps
RPE 10
6
Captains Chair Leg Raises
3
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
6-10 reps
RPE 10
2
Lying Leg Curl
2
6-10 reps
RPE 10
3
High Bar Squat (Barbell)
2
6-10 reps
RPE 10
4
Romanian Deadlift (Barbell)
2
8-12 reps
RPE 10
5
Decline Sit Up (Weighted)
3
8-12 reps
RPE 10
6
Captains Chair Leg Raises
3
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
6-10 reps
RPE 10
2
Lying Leg Curl
2
6-10 reps
RPE 10
3
High Bar Squat (Barbell)
2
6-10 reps
RPE 10
4
Romanian Deadlift (Barbell)
2
8-12 reps
RPE 10
5
Decline Sit Up (Weighted)
3
8-12 reps
RPE 10
6
Captains Chair Leg Raises
3
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
6-10 reps
RPE 10
2
Lying Leg Curl
2
6-10 reps
RPE 10
3
High Bar Squat (Barbell)
2
6-10 reps
RPE 10
4
Romanian Deadlift (Barbell)
2
8-12 reps
RPE 10
5
Decline Sit Up (Weighted)
3
8-12 reps
RPE 10
6
Captains Chair Leg Raises
3
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
6-10 reps
RPE 10
2
Lying Leg Curl
2
6-10 reps
RPE 10
3
High Bar Squat (Barbell)
2
6-10 reps
RPE 10
4
Romanian Deadlift (Barbell)
2
8-12 reps
RPE 10
5
Decline Sit Up (Weighted)
3
8-12 reps
RPE 10
6
Captains Chair Leg Raises
3
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
6-10 reps
RPE 10
2
Lying Leg Curl
2
6-10 reps
RPE 10
3
High Bar Squat (Barbell)
2
6-10 reps
RPE 10
4
Romanian Deadlift (Barbell)
2
8-12 reps
RPE 10
5
Decline Sit Up (Weighted)
3
8-12 reps
RPE 10
6
Captains Chair Leg Raises
3
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
6-10 reps
RPE 10
2
Lying Leg Curl
2
6-10 reps
RPE 10
3
High Bar Squat (Barbell)
2
6-10 reps
RPE 10
4
Romanian Deadlift (Barbell)
2
8-12 reps
RPE 10
5
Decline Sit Up (Weighted)
3
8-12 reps
RPE 10
6
Captains Chair Leg Raises
3
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
6-10 reps
RPE 10
2
Lying Leg Curl
2
6-10 reps
RPE 10
3
High Bar Squat (Barbell)
2
6-10 reps
RPE 10
4
Romanian Deadlift (Barbell)
2
8-12 reps
RPE 10
5
Decline Sit Up (Weighted)
3
8-12 reps
RPE 10
6
Captains Chair Leg Raises
3
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
6-10 reps
RPE 10
2
Lying Leg Curl
2
6-10 reps
RPE 10
3
High Bar Squat (Barbell)
2
6-10 reps
RPE 10
4
Romanian Deadlift (Barbell)
2
8-12 reps
RPE 10
5
Decline Sit Up (Weighted)
3
8-12 reps
RPE 10
6
Captains Chair Leg Raises
3
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
6-10 reps
RPE 10
2
Lying Leg Curl
2
6-10 reps
RPE 10
3
High Bar Squat (Barbell)
2
6-10 reps
RPE 10
4
Romanian Deadlift (Barbell)
2
8-12 reps
RPE 10
5
Decline Sit Up (Weighted)
3
8-12 reps
RPE 10
6
Captains Chair Leg Raises
3
8-12 reps
RPE 10
Week 1
1 / 12 Weeks
Day 2
1
Overhead Press (Barbell)
2 Sets
6-10 Reps
@10
2
Chin-Up (Weighted)
2 Sets
6-10 Reps
@10
3
V-Handle Tricep Pushdown (Cable)
2 Sets
6-10 Reps
@10
4
Incline Curl (Dumbbell)
2 Sets
6-10 Reps
@10
5
One Arm Lateral Raise (Cable)
2 Sets
8-12 Reps
@10
6A
Overhead Tricep Extension (Cable)
2 Sets
10-15 Reps
@10
6B
Hammer Curl (Cable)
2 Sets
6-10 Reps
@10
7
Rear Delt Fly (Cable)
2 Sets
6-10 Reps
@10
8
Lu Raise
2 Sets
8-12 Reps
@10
Day 4
1
Leg Extension
2 Sets
6-10 Reps
@10
2
Lying Leg Curl
2 Sets
6-10 Reps
@10
3
High Bar Squat (Barbell)
2 Sets
6-10 Reps
@10
4
Romanian Deadlift (Barbell)
2 Sets
8-12 Reps
@10
5
Decline Sit Up (Weighted)
3 Sets
8-12 Reps
@10
6
Captains Chair Leg Raises
3 Sets
8-12 Reps
@10
Day 1
1
Seated Overhead Press (Barbell)
2 Sets
6-10 Reps
@10
2
Pull-Up (Weighted)
2 Sets
6-10 Reps
@10
3
Incline Bench Press (Barbell)
2 Sets
6-10 Reps
@10
4
Barbell Row
2 Sets
6-10 Reps
@10
5
One Arm Lateral Raise (Cable)
2 Sets
8-12 Reps
@10
6A
Dual-Rope Pushdowns
2 Sets
8-12 Reps
@10
6B
Bicep Curl (Barbell)
2 Sets
6-10 Reps
@10
7
Rear Delt Fly (Cable)
2 Sets
6-10 Reps
@10
8
Chest Fly (Cable)
2 Sets
10-15 Reps
@10
Day 3
1
Bench Press (Barbell)
2 Sets
6-10 Reps
@10
2
Pull-Up (Neutral Grip, Weighted)
2 Sets
6-10 Reps
@10
3
Incline Bench Press (Dumbbell)
2 Sets
6-10 Reps
@10
4
T-Bar Row
2 Sets
6-10 Reps
@10
5
One Arm Lateral Raise (Cable)
2 Sets
8-12 Reps
@10
6A
Dual-Rope Pushdowns
2 Sets
8-12 Reps
@10
6B
Preacher Hammer Curls (Machine)
2 Sets
6-10 Reps
@10
7
Rear Delt Fly (Cable)
2 Sets
6-10 Reps
@10
8
Chest Fly (Cable)
2 Sets
10-15 Reps
@10