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current split ulppl

by Anonymous

Program Description

something to run in small gym

Program Overview

  • Level
    Beginner, Novice
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    14 weeks
  • Time Per Workout
    60 minutes
  • Created
    Sep 13, 2025 05:42
  • Last Edited
    Sep 24, 2025 04:17

Summary

Embark on a transformative 14-week journey with the Current Split ULPPL program, designed for dedicated lifters ready to elevate their strength game. Training five days a week, this program focuses on upper/lower splits, combining compound and isolation movements to maximize muscle growth and enhance overall performance. With a variety of exercises targeting all major muscle groups, you'll build strength and definition while following structured rep ranges and intensities. Equip yourself with the tools needed for success and get ready to push your limits!
Muscle Engagement
Front
Back
MuscleSet
Glutes
11.6%
Abs
10.3%
Biceps
9.5%
Hamstrings
9%
Lats
8.6%
Upper Back
8%
Triceps
8%
Quadriceps
7.8%
Chest
7.6%
Adductors
4.9%
Lower Back
3.7%
Abductors
3.7%
Front Delts
3.5%
Rear Delts
1.9%
Middle Delts
1.1%
Forearms
0.7%
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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
WEEK 13
WEEK 14
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
5-6 reps
-
2
Bench Press Reverse Grip
1
1
6 reps
8 reps
-
-
3
Wide Grip Lat Pulldown
1
1
5 reps
8 reps
-
-
4
Seated Row (Cable)
1
1
6-8 reps
8-12 reps
-
-
5
High Cable Lateral Raise
2
8-12 reps
-
6
Overhead Tricep Extension (Cable)
2
8-10 reps
-
7
Bayesian Curl
2
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
5-6 reps
-
2
Bench Press Reverse Grip
1
1
6 reps
8 reps
-
-
3
Wide Grip Lat Pulldown
1
1
5 reps
8 reps
-
-
4
Seated Row (Cable)
1
1
6-8 reps
8-12 reps
-
-
5
High Cable Lateral Raise
2
8-12 reps
-
6
Overhead Tricep Extension (Cable)
2
8-10 reps
-
7
Bayesian Curl
2
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
5-6 reps
-
2
Bench Press Reverse Grip
1
1
6 reps
8 reps
-
-
3
Wide Grip Lat Pulldown
1
1
5 reps
8 reps
-
-
4
Seated Row (Cable)
1
1
6-8 reps
8-12 reps
-
-
5
High Cable Lateral Raise
2
8-12 reps
-
6
Overhead Tricep Extension (Cable)
2
8-10 reps
-
7
Bayesian Curl
2
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
5-6 reps
-
2
Bench Press Reverse Grip
1
1
6 reps
8 reps
-
-
3
Wide Grip Lat Pulldown
1
1
5 reps
8 reps
-
-
4
Seated Row (Cable)
1
1
6-8 reps
8-12 reps
-
-
5
High Cable Lateral Raise
2
8-12 reps
-
6
Overhead Tricep Extension (Cable)
2
8-10 reps
-
7
Bayesian Curl
2
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
5-6 reps
-
2
Bench Press Reverse Grip
1
1
6 reps
8 reps
-
-
3
Wide Grip Lat Pulldown
1
1
5 reps
8 reps
-
-
4
Seated Row (Cable)
1
1
6-8 reps
8-12 reps
-
-
5
High Cable Lateral Raise
2
8-12 reps
-
6
Overhead Tricep Extension (Cable)
2
8-10 reps
-
7
Bayesian Curl
2
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
5-6 reps
-
2
Bench Press Reverse Grip
1
1
6 reps
8 reps
-
-
3
Wide Grip Lat Pulldown
1
1
5 reps
8 reps
-
-
4
Seated Row (Cable)
1
1
6-8 reps
8-12 reps
-
-
5
High Cable Lateral Raise
2
8-12 reps
-
6
Overhead Tricep Extension (Cable)
2
8-10 reps
-
7
Bayesian Curl
2
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
5-6 reps
-
2
Bench Press Reverse Grip
1
1
6 reps
8 reps
-
-
3
Wide Grip Lat Pulldown
1
1
5 reps
8 reps
-
-
4
Seated Row (Cable)
1
1
6-8 reps
8-12 reps
-
-
5
High Cable Lateral Raise
2
8-12 reps
-
6
Overhead Tricep Extension (Cable)
2
8-10 reps
-
7
Bayesian Curl
2
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
5-6 reps
-
2
Bench Press Reverse Grip
1
1
6 reps
8 reps
-
-
3
Wide Grip Lat Pulldown
1
1
5 reps
8 reps
-
-
4
Seated Row (Cable)
1
1
6-8 reps
8-12 reps
-
-
5
High Cable Lateral Raise
2
8-12 reps
-
6
Overhead Tricep Extension (Cable)
2
8-10 reps
-
7
Bayesian Curl
2
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
5-6 reps
-
2
Bench Press Reverse Grip
1
1
6 reps
8 reps
-
-
3
Wide Grip Lat Pulldown
1
1
5 reps
8 reps
-
-
4
Seated Row (Cable)
1
1
6-8 reps
8-12 reps
-
-
5
High Cable Lateral Raise
2
8-12 reps
-
6
Overhead Tricep Extension (Cable)
2
8-10 reps
-
7
Bayesian Curl
2
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
5-6 reps
-
2
Bench Press Reverse Grip
1
1
6 reps
8 reps
-
-
3
Wide Grip Lat Pulldown
1
1
5 reps
8 reps
-
-
4
Seated Row (Cable)
1
1
6-8 reps
8-12 reps
-
-
5
High Cable Lateral Raise
2
8-12 reps
-
6
Overhead Tricep Extension (Cable)
2
8-10 reps
-
7
Bayesian Curl
2
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
5-6 reps
-
2
Bench Press Reverse Grip
1
1
6 reps
8 reps
-
-
3
Wide Grip Lat Pulldown
1
1
5 reps
8 reps
-
-
4
Seated Row (Cable)
1
1
6-8 reps
8-12 reps
-
-
5
High Cable Lateral Raise
2
8-12 reps
-
6
Overhead Tricep Extension (Cable)
2
8-10 reps
-
7
Bayesian Curl
2
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
5-6 reps
-
2
Bench Press Reverse Grip
1
1
6 reps
8 reps
-
-
3
Wide Grip Lat Pulldown
1
1
5 reps
8 reps
-
-
4
Seated Row (Cable)
1
1
6-8 reps
8-12 reps
-
-
5
High Cable Lateral Raise
2
8-12 reps
-
6
Overhead Tricep Extension (Cable)
2
8-10 reps
-
7
Bayesian Curl
2
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
5-6 reps
-
2
Bench Press Reverse Grip
1
1
6 reps
8 reps
-
-
3
Wide Grip Lat Pulldown
1
1
5 reps
8 reps
-
-
4
Seated Row (Cable)
1
1
6-8 reps
8-12 reps
-
-
5
High Cable Lateral Raise
2
8-12 reps
-
6
Overhead Tricep Extension (Cable)
2
8-10 reps
-
7
Bayesian Curl
2
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
5-6 reps
-
2
Bench Press Reverse Grip
1
1
6 reps
8 reps
-
-
3
Wide Grip Lat Pulldown
1
1
5 reps
8 reps
-
-
4
Seated Row (Cable)
1
1
6-8 reps
8-12 reps
-
-
5
High Cable Lateral Raise
2
8-12 reps
-
6
Overhead Tricep Extension (Cable)
2
8-10 reps
-
7
Bayesian Curl
2
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
7-10 reps
-
2
Platz Squat
2
6-8 reps
-
3
Good Morning
2
7-10 reps
-
4
Leg Extension
2
7-10 reps
-
5
Hip Abductor (Machine)
2
8-10 reps
-
6
Decline Sit Up (Bodyweight)
4
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
7-10 reps
-
2
Platz Squat
2
6-8 reps
-
3
Good Morning
2
7-10 reps
-
4
Leg Extension
2
7-10 reps
-
5
Hip Abductor (Machine)
2
8-10 reps
-
6
Decline Sit Up (Bodyweight)
4
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
7-10 reps
-
2
Platz Squat
2
6-8 reps
-
3
Good Morning
2
7-10 reps
-
4
Leg Extension
2
7-10 reps
-
5
Hip Abductor (Machine)
2
8-10 reps
-
6
Decline Sit Up (Bodyweight)
4
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
7-10 reps
-
2
Platz Squat
2
6-8 reps
-
3
Good Morning
2
7-10 reps
-
4
Leg Extension
2
7-10 reps
-
5
Hip Abductor (Machine)
2
8-10 reps
-
6
Decline Sit Up (Bodyweight)
4
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
7-10 reps
-
2
Platz Squat
2
6-8 reps
-
3
Good Morning
2
7-10 reps
-
4
Leg Extension
2
7-10 reps
-
5
Hip Abductor (Machine)
2
8-10 reps
-
6
Decline Sit Up (Bodyweight)
4
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
7-10 reps
-
2
Platz Squat
2
6-8 reps
-
3
Good Morning
2
7-10 reps
-
4
Leg Extension
2
7-10 reps
-
5
Hip Abductor (Machine)
2
8-10 reps
-
6
Decline Sit Up (Bodyweight)
4
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
7-10 reps
-
2
Platz Squat
2
6-8 reps
-
3
Good Morning
2
7-10 reps
-
4
Leg Extension
2
7-10 reps
-
5
Hip Abductor (Machine)
2
8-10 reps
-
6
Decline Sit Up (Bodyweight)
4
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
7-10 reps
-
2
Platz Squat
2
6-8 reps
-
3
Good Morning
2
7-10 reps
-
4
Leg Extension
2
7-10 reps
-
5
Hip Abductor (Machine)
2
8-10 reps
-
6
Decline Sit Up (Bodyweight)
4
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
7-10 reps
-
2
Platz Squat
2
6-8 reps
-
3
Good Morning
2
7-10 reps
-
4
Leg Extension
2
7-10 reps
-
5
Hip Abductor (Machine)
2
8-10 reps
-
6
Decline Sit Up (Bodyweight)
4
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
7-10 reps
-
2
Platz Squat
2
6-8 reps
-
3
Good Morning
2
7-10 reps
-
4
Leg Extension
2
7-10 reps
-
5
Hip Abductor (Machine)
2
8-10 reps
-
6
Decline Sit Up (Bodyweight)
4
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
7-10 reps
-
2
Platz Squat
2
6-8 reps
-
3
Good Morning
2
7-10 reps
-
4
Leg Extension
2
7-10 reps
-
5
Hip Abductor (Machine)
2
8-10 reps
-
6
Decline Sit Up (Bodyweight)
4
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
7-10 reps
-
2
Platz Squat
2
6-8 reps
-
3
Good Morning
2
7-10 reps
-
4
Leg Extension
2
7-10 reps
-
5
Hip Abductor (Machine)
2
8-10 reps
-
6
Decline Sit Up (Bodyweight)
4
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
7-10 reps
-
2
Platz Squat
2
6-8 reps
-
3
Good Morning
2
7-10 reps
-
4
Leg Extension
2
7-10 reps
-
5
Hip Abductor (Machine)
2
8-10 reps
-
6
Decline Sit Up (Bodyweight)
4
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
7-10 reps
-
2
Platz Squat
2
6-8 reps
-
3
Good Morning
2
7-10 reps
-
4
Leg Extension
2
7-10 reps
-
5
Hip Abductor (Machine)
2
8-10 reps
-
6
Decline Sit Up (Bodyweight)
4
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Feet On The Bench Smith Press
1
1
5-7 reps
8-10 reps
-
-
2
Incline Bench Press (Smith Machine)
1
1
5-7 reps
8-10 reps
-
-
3
Behind-The-Neck Press (Smith Machine)
1
8-12 reps
-
4
X Lateral Raises
2
8-10 reps
-
5
Chest Fly (Machine)
2
8-10 reps
-
6
Preacher Curl (Dumbbell)
2
6-8 reps
-
7
Bayesian Curl
1
8-10 reps
-
8
Bicep Curl (Cable)
2
8-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Feet On The Bench Smith Press
1
1
5-7 reps
8-10 reps
-
-
2
Incline Bench Press (Smith Machine)
1
1
5-7 reps
8-10 reps
-
-
3
Behind-The-Neck Press (Smith Machine)
1
8-12 reps
-
4
X Lateral Raises
2
8-10 reps
-
5
Chest Fly (Machine)
2
8-10 reps
-
6
Preacher Curl (Dumbbell)
2
6-8 reps
-
7
Bayesian Curl
1
8-10 reps
-
8
Bicep Curl (Cable)
2
8-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Feet On The Bench Smith Press
1
1
5-7 reps
8-10 reps
-
-
2
Incline Bench Press (Smith Machine)
1
1
5-7 reps
8-10 reps
-
-
3
Behind-The-Neck Press (Smith Machine)
1
8-12 reps
-
4
X Lateral Raises
2
8-10 reps
-
5
Chest Fly (Machine)
2
8-10 reps
-
6
Preacher Curl (Dumbbell)
2
6-8 reps
-
7
Bayesian Curl
1
8-10 reps
-
8
Bicep Curl (Cable)
2
8-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Feet On The Bench Smith Press
1
1
5-7 reps
8-10 reps
-
-
2
Incline Bench Press (Smith Machine)
1
1
5-7 reps
8-10 reps
-
-
3
Behind-The-Neck Press (Smith Machine)
1
8-12 reps
-
4
X Lateral Raises
2
8-10 reps
-
5
Chest Fly (Machine)
2
8-10 reps
-
6
Preacher Curl (Dumbbell)
2
6-8 reps
-
7
Bayesian Curl
1
8-10 reps
-
8
Bicep Curl (Cable)
2
8-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Feet On The Bench Smith Press
1
1
5-7 reps
8-10 reps
-
-
2
Incline Bench Press (Smith Machine)
1
1
5-7 reps
8-10 reps
-
-
3
Behind-The-Neck Press (Smith Machine)
1
8-12 reps
-
4
X Lateral Raises
2
8-10 reps
-
5
Chest Fly (Machine)
2
8-10 reps
-
6
Preacher Curl (Dumbbell)
2
6-8 reps
-
7
Bayesian Curl
1
8-10 reps
-
8
Bicep Curl (Cable)
2
8-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Feet On The Bench Smith Press
1
1
5-7 reps
8-10 reps
-
-
2
Incline Bench Press (Smith Machine)
1
1
5-7 reps
8-10 reps
-
-
3
Behind-The-Neck Press (Smith Machine)
1
8-12 reps
-
4
X Lateral Raises
2
8-10 reps
-
5
Chest Fly (Machine)
2
8-10 reps
-
6
Preacher Curl (Dumbbell)
2
6-8 reps
-
7
Bayesian Curl
1
8-10 reps
-
8
Bicep Curl (Cable)
2
8-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Feet On The Bench Smith Press
1
1
5-7 reps
8-10 reps
-
-
2
Incline Bench Press (Smith Machine)
1
1
5-7 reps
8-10 reps
-
-
3
Behind-The-Neck Press (Smith Machine)
1
8-12 reps
-
4
X Lateral Raises
2
8-10 reps
-
5
Chest Fly (Machine)
2
8-10 reps
-
6
Preacher Curl (Dumbbell)
2
6-8 reps
-
7
Bayesian Curl
1
8-10 reps
-
8
Bicep Curl (Cable)
2
8-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Feet On The Bench Smith Press
1
1
5-7 reps
8-10 reps
-
-
2
Incline Bench Press (Smith Machine)
1
1
5-7 reps
8-10 reps
-
-
3
Behind-The-Neck Press (Smith Machine)
1
8-12 reps
-
4
X Lateral Raises
2
8-10 reps
-
5
Chest Fly (Machine)
2
8-10 reps
-
6
Preacher Curl (Dumbbell)
2
6-8 reps
-
7
Bayesian Curl
1
8-10 reps
-
8
Bicep Curl (Cable)
2
8-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Feet On The Bench Smith Press
1
1
5-7 reps
8-10 reps
-
-
2
Incline Bench Press (Smith Machine)
1
1
5-7 reps
8-10 reps
-
-
3
Behind-The-Neck Press (Smith Machine)
1
8-12 reps
-
4
X Lateral Raises
2
8-10 reps
-
5
Chest Fly (Machine)
2
8-10 reps
-
6
Preacher Curl (Dumbbell)
2
6-8 reps
-
7
Bayesian Curl
1
8-10 reps
-
8
Bicep Curl (Cable)
2
8-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Feet On The Bench Smith Press
1
1
5-7 reps
8-10 reps
-
-
2
Incline Bench Press (Smith Machine)
1
1
5-7 reps
8-10 reps
-
-
3
Behind-The-Neck Press (Smith Machine)
1
8-12 reps
-
4
X Lateral Raises
2
8-10 reps
-
5
Chest Fly (Machine)
2
8-10 reps
-
6
Preacher Curl (Dumbbell)
2
6-8 reps
-
7
Bayesian Curl
1
8-10 reps
-
8
Bicep Curl (Cable)
2
8-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Feet On The Bench Smith Press
1
1
5-7 reps
8-10 reps
-
-
2
Incline Bench Press (Smith Machine)
1
1
5-7 reps
8-10 reps
-
-
3
Behind-The-Neck Press (Smith Machine)
1
8-12 reps
-
4
X Lateral Raises
2
8-10 reps
-
5
Chest Fly (Machine)
2
8-10 reps
-
6
Preacher Curl (Dumbbell)
2
6-8 reps
-
7
Bayesian Curl
1
8-10 reps
-
8
Bicep Curl (Cable)
2
8-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Feet On The Bench Smith Press
1
1
5-7 reps
8-10 reps
-
-
2
Incline Bench Press (Smith Machine)
1
1
5-7 reps
8-10 reps
-
-
3
Behind-The-Neck Press (Smith Machine)
1
8-12 reps
-
4
X Lateral Raises
2
8-10 reps
-
5
Chest Fly (Machine)
2
8-10 reps
-
6
Preacher Curl (Dumbbell)
2
6-8 reps
-
7
Bayesian Curl
1
8-10 reps
-
8
Bicep Curl (Cable)
2
8-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Feet On The Bench Smith Press
1
1
5-7 reps
8-10 reps
-
-
2
Incline Bench Press (Smith Machine)
1
1
5-7 reps
8-10 reps
-
-
3
Behind-The-Neck Press (Smith Machine)
1
8-12 reps
-
4
X Lateral Raises
2
8-10 reps
-
5
Chest Fly (Machine)
2
8-10 reps
-
6
Preacher Curl (Dumbbell)
2
6-8 reps
-
7
Bayesian Curl
1
8-10 reps
-
8
Bicep Curl (Cable)
2
8-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Feet On The Bench Smith Press
1
1
5-7 reps
8-10 reps
-
-
2
Incline Bench Press (Smith Machine)
1
1
5-7 reps
8-10 reps
-
-
3
Behind-The-Neck Press (Smith Machine)
1
8-12 reps
-
4
X Lateral Raises
2
8-10 reps
-
5
Chest Fly (Machine)
2
8-10 reps
-
6
Preacher Curl (Dumbbell)
2
6-8 reps
-
7
Bayesian Curl
1
8-10 reps
-
8
Bicep Curl (Cable)
2
8-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
2
5-8 reps
-
2
Seated Row (Cable)
1
1
5-8 reps
8-12 reps
-
-
3
Decline Sit Up (Weighted)
3
8-12 reps
-
4
Rear Delt Fly (Machine)
2
8-12 reps
-
5
JM Press (Smith Machine)
1
1
5-7 reps
7-10 reps
-
-
6
Overhead Tricep Extension (Dumbbell)
1
8-12 reps
-
7
Incline Pushdown (Cable)
2
8-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
2
5-8 reps
-
2
Seated Row (Cable)
1
1
5-8 reps
8-12 reps
-
-
3
Decline Sit Up (Weighted)
3
8-12 reps
-
4
Rear Delt Fly (Machine)
2
8-12 reps
-
5
JM Press (Smith Machine)
1
1
5-7 reps
7-10 reps
-
-
6
Overhead Tricep Extension (Dumbbell)
1
8-12 reps
-
7
Incline Pushdown (Cable)
2
8-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
2
5-8 reps
-
2
Seated Row (Cable)
1
1
5-8 reps
8-12 reps
-
-
3
Decline Sit Up (Weighted)
3
8-12 reps
-
4
Rear Delt Fly (Machine)
2
8-12 reps
-
5
JM Press (Smith Machine)
1
1
5-7 reps
7-10 reps
-
-
6
Overhead Tricep Extension (Dumbbell)
1
8-12 reps
-
7
Incline Pushdown (Cable)
2
8-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
2
5-8 reps
-
2
Seated Row (Cable)
1
1
5-8 reps
8-12 reps
-
-
3
Decline Sit Up (Weighted)
3
8-12 reps
-
4
Rear Delt Fly (Machine)
2
8-12 reps
-
5
JM Press (Smith Machine)
1
1
5-7 reps
7-10 reps
-
-
6
Overhead Tricep Extension (Dumbbell)
1
8-12 reps
-
7
Incline Pushdown (Cable)
2
8-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
2
5-8 reps
-
2
Seated Row (Cable)
1
1
5-8 reps
8-12 reps
-
-
3
Decline Sit Up (Weighted)
3
8-12 reps
-
4
Rear Delt Fly (Machine)
2
8-12 reps
-
5
JM Press (Smith Machine)
1
1
5-7 reps
7-10 reps
-
-
6
Overhead Tricep Extension (Dumbbell)
1
8-12 reps
-
7
Incline Pushdown (Cable)
2
8-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
2
5-8 reps
-
2
Seated Row (Cable)
1
1
5-8 reps
8-12 reps
-
-
3
Decline Sit Up (Weighted)
3
8-12 reps
-
4
Rear Delt Fly (Machine)
2
8-12 reps
-
5
JM Press (Smith Machine)
1
1
5-7 reps
7-10 reps
-
-
6
Overhead Tricep Extension (Dumbbell)
1
8-12 reps
-
7
Incline Pushdown (Cable)
2
8-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
2
5-8 reps
-
2
Seated Row (Cable)
1
1
5-8 reps
8-12 reps
-
-
3
Decline Sit Up (Weighted)
3
8-12 reps
-
4
Rear Delt Fly (Machine)
2
8-12 reps
-
5
JM Press (Smith Machine)
1
1
5-7 reps
7-10 reps
-
-
6
Overhead Tricep Extension (Dumbbell)
1
8-12 reps
-
7
Incline Pushdown (Cable)
2
8-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
2
5-8 reps
-
2
Seated Row (Cable)
1
1
5-8 reps
8-12 reps
-
-
3
Decline Sit Up (Weighted)
3
8-12 reps
-
4
Rear Delt Fly (Machine)
2
8-12 reps
-
5
JM Press (Smith Machine)
1
1
5-7 reps
7-10 reps
-
-
6
Overhead Tricep Extension (Dumbbell)
1
8-12 reps
-
7
Incline Pushdown (Cable)
2
8-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
2
5-8 reps
-
2
Seated Row (Cable)
1
1
5-8 reps
8-12 reps
-
-
3
Decline Sit Up (Weighted)
3
8-12 reps
-
4
Rear Delt Fly (Machine)
2
8-12 reps
-
5
JM Press (Smith Machine)
1
1
5-7 reps
7-10 reps
-
-
6
Overhead Tricep Extension (Dumbbell)
1
8-12 reps
-
7
Incline Pushdown (Cable)
2
8-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
2
5-8 reps
-
2
Seated Row (Cable)
1
1
5-8 reps
8-12 reps
-
-
3
Decline Sit Up (Weighted)
3
8-12 reps
-
4
Rear Delt Fly (Machine)
2
8-12 reps
-
5
JM Press (Smith Machine)
1
1
5-7 reps
7-10 reps
-
-
6
Overhead Tricep Extension (Dumbbell)
1
8-12 reps
-
7
Incline Pushdown (Cable)
2
8-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
2
5-8 reps
-
2
Seated Row (Cable)
1
1
5-8 reps
8-12 reps
-
-
3
Decline Sit Up (Weighted)
3
8-12 reps
-
4
Rear Delt Fly (Machine)
2
8-12 reps
-
5
JM Press (Smith Machine)
1
1
5-7 reps
7-10 reps
-
-
6
Overhead Tricep Extension (Dumbbell)
1
8-12 reps
-
7
Incline Pushdown (Cable)
2
8-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
2
5-8 reps
-
2
Seated Row (Cable)
1
1
5-8 reps
8-12 reps
-
-
3
Decline Sit Up (Weighted)
3
8-12 reps
-
4
Rear Delt Fly (Machine)
2
8-12 reps
-
5
JM Press (Smith Machine)
1
1
5-7 reps
7-10 reps
-
-
6
Overhead Tricep Extension (Dumbbell)
1
8-12 reps
-
7
Incline Pushdown (Cable)
2
8-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
2
5-8 reps
-
2
Seated Row (Cable)
1
1
5-8 reps
8-12 reps
-
-
3
Decline Sit Up (Weighted)
3
8-12 reps
-
4
Rear Delt Fly (Machine)
2
8-12 reps
-
5
JM Press (Smith Machine)
1
1
5-7 reps
7-10 reps
-
-
6
Overhead Tricep Extension (Dumbbell)
1
8-12 reps
-
7
Incline Pushdown (Cable)
2
8-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
2
5-8 reps
-
2
Seated Row (Cable)
1
1
5-8 reps
8-12 reps
-
-
3
Decline Sit Up (Weighted)
3
8-12 reps
-
4
Rear Delt Fly (Machine)
2
8-12 reps
-
5
JM Press (Smith Machine)
1
1
5-7 reps
7-10 reps
-
-
6
Overhead Tricep Extension (Dumbbell)
1
8-12 reps
-
7
Incline Pushdown (Cable)
2
8-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
8-10 reps
-
2
Platz Squat
2
8-10 reps
-
3
Hip Thrust (Machine)
2
6-10 reps
-
4
Walking Lunge (Dumbbell)
2
8-10 reps
-
5
Hip Adductor (Machine)
2
8-10 reps
-
6
Hip Abductor (Machine)
2
8-10 reps
-
7
Neck Work
1
5 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
8-10 reps
-
2
Platz Squat
2
8-10 reps
-
3
Hip Thrust (Machine)
2
6-10 reps
-
4
Walking Lunge (Dumbbell)
2
8-10 reps
-
5
Hip Adductor (Machine)
2
8-10 reps
-
6
Hip Abductor (Machine)
2
8-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
8-10 reps
-
2
Platz Squat
2
8-10 reps
-
3
Hip Thrust (Machine)
2
6-10 reps
-
4
Walking Lunge (Dumbbell)
2
8-10 reps
-
5
Hip Adductor (Machine)
2
8-10 reps
-
6
Hip Abductor (Machine)
2
8-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
8-10 reps
-
2
Platz Squat
2
8-10 reps
-
3
Hip Thrust (Machine)
2
6-10 reps
-
4
Walking Lunge (Dumbbell)
2
8-10 reps
-
5
Hip Adductor (Machine)
2
8-10 reps
-
6
Hip Abductor (Machine)
2
8-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
8-10 reps
-
2
Platz Squat
2
8-10 reps
-
3
Hip Thrust (Machine)
2
6-10 reps
-
4
Walking Lunge (Dumbbell)
2
8-10 reps
-
5
Hip Adductor (Machine)
2
8-10 reps
-
6
Hip Abductor (Machine)
2
8-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
8-10 reps
-
2
Platz Squat
2
8-10 reps
-
3
Hip Thrust (Machine)
2
6-10 reps
-
4
Walking Lunge (Dumbbell)
2
8-10 reps
-
5
Hip Adductor (Machine)
2
8-10 reps
-
6
Hip Abductor (Machine)
2
8-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
8-10 reps
-
2
Platz Squat
2
8-10 reps
-
3
Hip Thrust (Machine)
2
6-10 reps
-
4
Walking Lunge (Dumbbell)
2
8-10 reps
-
5
Hip Adductor (Machine)
2
8-10 reps
-
6
Hip Abductor (Machine)
2
8-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
8-10 reps
-
2
Platz Squat
2
8-10 reps
-
3
Hip Thrust (Machine)
2
6-10 reps
-
4
Walking Lunge (Dumbbell)
2
8-10 reps
-
5
Hip Adductor (Machine)
2
8-10 reps
-
6
Hip Abductor (Machine)
2
8-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
8-10 reps
-
2
Platz Squat
2
8-10 reps
-
3
Hip Thrust (Machine)
2
6-10 reps
-
4
Walking Lunge (Dumbbell)
2
8-10 reps
-
5
Hip Adductor (Machine)
2
8-10 reps
-
6
Hip Abductor (Machine)
2
8-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
8-10 reps
-
2
Platz Squat
2
8-10 reps
-
3
Hip Thrust (Machine)
2
6-10 reps
-
4
Walking Lunge (Dumbbell)
2
8-10 reps
-
5
Hip Adductor (Machine)
2
8-10 reps
-
6
Hip Abductor (Machine)
2
8-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
8-10 reps
-
2
Platz Squat
2
8-10 reps
-
3
Hip Thrust (Machine)
2
6-10 reps
-
4
Walking Lunge (Dumbbell)
2
8-10 reps
-
5
Hip Adductor (Machine)
2
8-10 reps
-
6
Hip Abductor (Machine)
2
8-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
8-10 reps
-
2
Platz Squat
2
8-10 reps
-
3
Hip Thrust (Machine)
2
6-10 reps
-
4
Walking Lunge (Dumbbell)
2
8-10 reps
-
5
Hip Adductor (Machine)
2
8-10 reps
-
6
Hip Abductor (Machine)
2
8-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
8-10 reps
-
2
Platz Squat
2
8-10 reps
-
3
Hip Thrust (Machine)
2
6-10 reps
-
4
Walking Lunge (Dumbbell)
2
8-10 reps
-
5
Hip Adductor (Machine)
2
8-10 reps
-
6
Hip Abductor (Machine)
2
8-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
8-10 reps
-
2
Platz Squat
2
8-10 reps
-
3
Hip Thrust (Machine)
2
6-10 reps
-
4
Walking Lunge (Dumbbell)
2
8-10 reps
-
5
Hip Adductor (Machine)
2
8-10 reps
-
6
Hip Abductor (Machine)
2
8-10 reps
-
Week 1
1 / 14 Weeks
Day 1
1
Bench Press (Smith Machine)
1 Set
1 Set
1 Set
5-6 Reps
5-6 Reps
5-6 Reps
-
-
-
2
Bench Press Reverse Grip
1 Set
1 Set
6 Reps
8 Reps
-
-
3
Wide Grip Lat Pulldown
1 Set
1 Set
5 Reps
8 Reps
-
-
4
Seated Row (Cable)
1 Set
1 Set
6-8 Reps
8-12 Reps
-
-
5
High Cable Lateral Raise
1 Set
1 Set
8-12 Reps
8-12 Reps
-
-
6
Overhead Tricep Extension (Cable)
1 Set
1 Set
8-10 Reps
8-10 Reps
-
-
7
Bayesian Curl
1 Set
1 Set
8-10 Reps
8-10 Reps
-
-
Day 2
1
Leg Curl
1 Set
1 Set
7-10 Reps
7-10 Reps
-
-
2
Platz Squat
1 Set
1 Set
6-8 Reps
6-8 Reps
-
-
3
Good Morning
1 Set
1 Set
7-10 Reps
7-10 Reps
-
-
4
Leg Extension
1 Set
1 Set
7-10 Reps
7-10 Reps
-
-
5
Hip Abductor (Machine)
1 Set
1 Set
8-10 Reps
8-10 Reps
-
-
6
Decline Sit Up (Bodyweight)
1 Set
1 Set
1 Set
1 Set
AMRAP
AMRAP
AMRAP
AMRAP
-
-
-
-
Day 3
1
Feet On The Bench Smith Press
1 Set
1 Set
5-7 Reps
8-10 Reps
-
-
2
Incline Bench Press (Smith Machine)
1 Set
1 Set
5-7 Reps
8-10 Reps
-
-
3
Behind-The-Neck Press (Smith Machine)
1 Set
8-12 Reps
-
4
X Lateral Raises
1 Set
1 Set
8-10 Reps
8-10 Reps
-
-
5
Chest Fly (Machine)
1 Set
1 Set
8-10 Reps
8-10 Reps
-
-
6
Preacher Curl (Dumbbell)
1 Set
1 Set
6-8 Reps
6-8 Reps
-
-
7
Bayesian Curl
1 Set
8-10 Reps
-
8
Bicep Curl (Cable)
1 Set
1 Set
8-10 Reps
8-10 Reps
-
-
Day 4
1
Lat Pulldown (Neutral Grip)
1 Set
1 Set
5-8 Reps
5-8 Reps
-
-
2
Seated Row (Cable)
1 Set
1 Set
5-8 Reps
8-12 Reps
-
-
3
Decline Sit Up (Weighted)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
-
-
-
4
Rear Delt Fly (Machine)
1 Set
1 Set
8-12 Reps
8-12 Reps
-
-
5
JM Press (Smith Machine)
1 Set
1 Set
5-7 Reps
7-10 Reps
-
-
6
Overhead Tricep Extension (Dumbbell)
1 Set
8-12 Reps
-
7
Incline Pushdown (Cable)
1 Set
1 Set
8-10 Reps
8-10 Reps
-
-
Day 5
1
Romanian Deadlift (Barbell)
1 Set
1 Set
8-10 Reps
8-10 Reps
-
-
2
Platz Squat
1 Set
1 Set
8-10 Reps
8-10 Reps
-
-
3
Hip Thrust (Machine)
1 Set
1 Set
6-10 Reps
6-10 Reps
-
-
4
Walking Lunge (Dumbbell)
1 Set
1 Set
8-10 Reps
8-10 Reps
-
-
5
Hip Adductor (Machine)
1 Set
1 Set
8-10 Reps
8-10 Reps
-
-
6
Hip Abductor (Machine)
1 Set
1 Set
8-10 Reps
8-10 Reps
-
-
7
Neck Work
1 Set
5 mins
-