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Chaitanya Upper Lower Bro

by Chaitanya M
4.0
(1 rating)

Program Description

Building an overall base of strength and size to advance to the intermediate stage of lifting, following which one can specialise into their particular niche.

Program Overview

  • Level
    Novice
  • Goal
    Bodybuilding, Powerbuilding
  • Equipment
    Garage Gym
  • Program Length
    18 weeks
  • Time Per Workout
    70 minutes
  • Created
    Sep 01, 2025 08:53
  • Last Edited
    Nov 27, 2025 01:20
Muscle Engagement
Front
Back
MuscleSet
Triceps
11.4%
Upper Back
10.1%
Biceps
9.8%
Hamstrings
9.5%
Chest
7.5%
Quadriceps
6.9%
Front Delts
6.8%
Lats
6.6%
Glutes
6.4%
Middle Delts
5.3%
Forearms
4.3%
Rear Delts
3.7%
Lower Back
3.5%
Calves
3.5%
Abs
3.2%
Adductors
1.2%
Abductors
0.3%
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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
WEEK 13
WEEK 14
WEEK 15
WEEK 16
WEEK 17
WEEK 18
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4-6 reps
RPE 9
2
Bent Over Row (Barbell)
3
5-8 reps
-
3
Seated Shoulder Press (Dumbbell)
3
5-8 reps
RPE 9
4
Lat Pulldown
3
6-10 reps
RPE 9
5A
Tricep Pushdown (Cable)
3
8-12 reps
RPE 9
5B
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 9
6
Knee Raise (Captain's Chair)
2
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3-5 reps
RPE 9
2
Bent Over Row (Barbell)
4
4-6 reps
RPE 9
3
Seated Shoulder Press (Dumbbell)
3
5-8 reps
RPE 9
4
Lat Pulldown
3
6-10 reps
RPE 9
5A
Tricep Pushdown (Cable)
3
8-12 reps
RPE 9
5B
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 9
6
Lateral Raise (Dumbbell)
1
2
8-15 reps
8-15 reps
RPE 9
RPE 10
7
Knee Raise (Captain's Chair)
3
AMRAP
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3-5 reps
RPE 9
2
T-Bar Row
3
5-8 reps
-
3
Seated Shoulder Press (Dumbbell)
3
5-8 reps
RPE 9
4
Lat Pulldown
3
6-10 reps
RPE 9
5A
Tricep Pushdown (Cable)
3
8-12 reps
RPE 9
5B
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 9
6
Knee Raise (Captain's Chair)
3
AMRAP
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4-6 reps
RPE 9
2
T-Bar Row
3
5-8 reps
-
3
Seated Shoulder Press (Dumbbell)
3
5-8 reps
RPE 9
4
Lat Pulldown
3
6-10 reps
RPE 9
5A
Tricep Pushdown (Cable)
3
8-12 reps
RPE 9
5B
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 9
6
Knee Raise (Captain's Chair)
3
AMRAP
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4-6 reps
RPE 9
2
T-Bar Row
3
5-8 reps
-
3
Seated Shoulder Press (Dumbbell)
3
5-8 reps
RPE 9
4
Lat Pulldown
3
6-10 reps
RPE 9
5A
Tricep Pushdown (Cable)
3
8-12 reps
RPE 9
5B
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 9
6
Knee Raise (Captain's Chair)
3
AMRAP
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4-6 reps
RPE 9
2
Bent Over Row (Barbell)
3
5-8 reps
-
3
Seated Shoulder Press (Dumbbell)
3
6-10 reps
RPE 9
4
Lat Pulldown
3
6-10 reps
RPE 9
5A
Tricep Pushdown (Cable)
3
8-12 reps
RPE 9
5B
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 9
6
Knee Raise (Captain's Chair)
2
AMRAP
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4-6 reps
RPE 9
2
Bent Over Row (Barbell)
3
5-8 reps
-
3
Seated Shoulder Press (Dumbbell)
3
6-10 reps
RPE 9
4
Lat Pulldown
3
6-10 reps
RPE 9
5A
Tricep Pushdown (Cable)
3
8-12 reps
RPE 9
5B
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 9
6
Knee Raise (Captain's Chair)
2
AMRAP
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4-6 reps
RPE 9
2
Bent Over Row (Barbell)
3
5-8 reps
-
3
Seated Shoulder Press (Dumbbell)
3
6-10 reps
RPE 9
4
Lat Pulldown
3
6-10 reps
RPE 9
5A
Tricep Pushdown (Cable)
3
8-12 reps
RPE 9
5B
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 9
6
Knee Raise (Captain's Chair)
2
AMRAP
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-6 reps
RPE 9
2
Bent Over Row (Barbell)
3
5-8 reps
-
3
Seated Shoulder Press (Dumbbell)
3
6-10 reps
RPE 9
4
Lat Pulldown
3
6-10 reps
RPE 9
5A
Tricep Pushdown (Cable)
3
8-12 reps
RPE 9
5B
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 9
6
Face Pull
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-6 reps
RPE 9
2
Bent Over Row (Barbell)
3
5-8 reps
-
3
Seated Shoulder Press (Dumbbell)
3
6-10 reps
RPE 9
4
Lat Pulldown
3
6-10 reps
RPE 9
5A
Tricep Pushdown (Cable)
3
8-12 reps
RPE 9
5B
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 9
6
Face Pull
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-6 reps
RPE 9
2
Bent Over Row (Barbell)
3
5-8 reps
-
3
Seated Shoulder Press (Dumbbell)
3
6-10 reps
RPE 9
4
Lat Pulldown
3
6-10 reps
RPE 9
5A
Tricep Pushdown (Cable)
3
8-12 reps
RPE 9
5B
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 9
6
Face Pull
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-6 reps
RPE 9
2
Bent Over Row (Barbell)
3
5-8 reps
-
3
Seated Shoulder Press (Dumbbell)
3
6-10 reps
RPE 9
4
Lat Pulldown
3
6-10 reps
RPE 9
5A
Tricep Pushdown (Cable)
3
8-12 reps
RPE 9
5B
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 9
6
Face Pull
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-6 reps
RPE 9
2
Bent Over Row (Barbell)
3
5-8 reps
-
3
Seated Shoulder Press (Dumbbell)
3
6-10 reps
RPE 9
4
Lat Pulldown
3
6-10 reps
RPE 9
5A
Tricep Pushdown (Cable)
3
8-12 reps
RPE 9
5B
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 9
6
Face Pull
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-6 reps
RPE 9
2
Bent Over Row (Barbell)
3
5-8 reps
-
3
Seated Shoulder Press (Dumbbell)
3
6-10 reps
RPE 9
4
Lat Pulldown
3
6-10 reps
RPE 9
5A
Tricep Pushdown (Cable)
3
8-12 reps
RPE 9
5B
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 9
6
Face Pull
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-6 reps
RPE 9
2
Bent Over Row (Barbell)
3
5-8 reps
-
3
Seated Shoulder Press (Dumbbell)
3
6-10 reps
RPE 9
4
Lat Pulldown
3
6-10 reps
RPE 9
5A
Tricep Pushdown (Cable)
3
8-12 reps
RPE 9
5B
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 9
6
Face Pull
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-6 reps
RPE 9
2
Bent Over Row (Barbell)
3
5-8 reps
-
3
Seated Shoulder Press (Dumbbell)
3
6-10 reps
RPE 9
4
Lat Pulldown
3
6-10 reps
RPE 9
5A
Tricep Pushdown (Cable)
3
8-12 reps
RPE 9
5B
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 9
6
Face Pull
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-6 reps
RPE 9
2
Bent Over Row (Barbell)
3
5-8 reps
-
3
Seated Shoulder Press (Dumbbell)
3
6-10 reps
RPE 9
4
Lat Pulldown
3
6-10 reps
RPE 9
5A
Tricep Pushdown (Cable)
3
8-12 reps
RPE 9
5B
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 9
6
Face Pull
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-6 reps
RPE 9
2
Bent Over Row (Barbell)
3
5-8 reps
-
3
Seated Shoulder Press (Dumbbell)
3
6-10 reps
RPE 9
4
Lat Pulldown
3
6-10 reps
RPE 9
5A
Tricep Pushdown (Cable)
3
8-12 reps
RPE 9
5B
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 9
6
Face Pull
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4-7 reps
RPE 9
2
Good Morning
3
7-10 reps
RPE 8
3
Leg Extension
3
8-12 reps
RPE 9
4
Leg Curl
3
8-12 reps
RPE 9
5
Standing Calf Raise
3
10-15 reps
RPE 9
6
Lateral Raise (Dumbbell)
3
8-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
3-5 reps
RPE 9
2
Romanian Deadlift (Barbell)
4
5-8 reps
RPE 9
3
Leg Extension
3
8-12 reps
RPE 9
4
Leg Curl
3
8-12 reps
RPE 9
5
Standing Calf Raise
3
10-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4-7 reps
RPE 9
2
Good Morning
3
7-10 reps
RPE 8
3
Leg Extension
3
8-12 reps
RPE 9
4
Leg Curl
3
8-12 reps
RPE 9
5
Standing Calf Raise
3
10-15 reps
RPE 9
6
Lateral Raise (Dumbbell)
3
8-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4-6 reps
RPE 9
2
Good Morning
3
7-10 reps
RPE 8
3
Leg Extension
3
8-12 reps
RPE 9
4
Leg Curl
3
8-12 reps
RPE 9
5
Standing Calf Raise
3
10-15 reps
RPE 9
6
Lateral Raise (Dumbbell)
3
8-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4-6 reps
RPE 9
2
Good Morning
3
7-10 reps
RPE 8
3
Leg Extension
3
8-12 reps
RPE 9
4
Leg Curl
3
8-12 reps
RPE 9
5
Standing Calf Raise
3
10-15 reps
RPE 9
6
Lateral Raise (Dumbbell)
3
8-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4-6 reps
RPE 9
2
Good Morning
3
7-10 reps
RPE 8
3
Leg Press (45 Degrees)
3
8-12 reps
-
4
Leg Curl
3
8-12 reps
RPE 9
5
Standing Calf Raise
3
10-15 reps
RPE 9
6
Lateral Raise (Dumbbell)
3
8-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4-6 reps
RPE 9
2
Good Morning
3
7-10 reps
RPE 8
3
Leg Press (45 Degrees)
3
8-12 reps
-
4
Leg Curl
3
8-12 reps
RPE 9
5
Standing Calf Raise
3
10-15 reps
RPE 9
6
Lateral Raise (Dumbbell)
3
8-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4-6 reps
RPE 9
2
Good Morning
3
7-10 reps
RPE 8
3
Leg Press (45 Degrees)
3
8-12 reps
-
4
Leg Curl
3
8-12 reps
RPE 9
5
Standing Calf Raise
3
10-15 reps
RPE 9
6
Lateral Raise (Dumbbell)
3
8-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4-6 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
5-8 reps
-
3
Leg Press (45 Degrees)
3
8-12 reps
-
4
Standing Calf Raise
3
10-15 reps
RPE 9
5
Lateral Raise (Dumbbell)
3
8-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-5 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
5-8 reps
-
3
Leg Press (45 Degrees)
3
8-12 reps
-
4
Standing Calf Raise
3
10-15 reps
RPE 9
5
Lateral Raise (Dumbbell)
3
8-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-5 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
5-8 reps
-
3
Leg Press (45 Degrees)
3
8-12 reps
-
4
Standing Calf Raise
3
10-15 reps
RPE 9
5
Lateral Raise (Dumbbell)
3
8-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-5 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
5-8 reps
-
3
Leg Press (45 Degrees)
3
8-12 reps
-
4
Standing Calf Raise
3
10-15 reps
RPE 9
5
Lateral Raise (Dumbbell)
3
8-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-5 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
5-8 reps
-
3
Leg Press (45 Degrees)
3
8-12 reps
-
4
Standing Calf Raise
3
10-15 reps
RPE 9
5
Lateral Raise (Dumbbell)
3
8-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-5 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
5-8 reps
-
3
Leg Press (45 Degrees)
3
8-12 reps
-
4
Standing Calf Raise
3
10-15 reps
RPE 9
5
Lateral Raise (Dumbbell)
3
8-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-5 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
5-8 reps
-
3
Leg Press (45 Degrees)
3
8-12 reps
-
4
Standing Calf Raise
3
10-15 reps
RPE 9
5
Lateral Raise (Dumbbell)
3
8-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-5 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
5-8 reps
-
3
Leg Press (45 Degrees)
3
8-12 reps
-
4
Standing Calf Raise
3
10-15 reps
RPE 9
5
Lateral Raise (Dumbbell)
3
8-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-5 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
5-8 reps
-
3
Leg Press (45 Degrees)
3
8-12 reps
-
4
Standing Calf Raise
3
10-15 reps
RPE 9
5
Lateral Raise (Dumbbell)
3
8-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-5 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
5-8 reps
-
3
Leg Press (45 Degrees)
3
8-12 reps
-
4
Standing Calf Raise
3
10-15 reps
RPE 9
5
Lateral Raise (Dumbbell)
3
8-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
5-8 reps
-
2
Larsen Press (Barbell)
3
4-7 reps
-
3
Seated Row (Cable)
4
8-12 reps
RPE 9
4
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 9
5A
Preacher Curl (EZ Bar)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
5B
Skull Crusher (Barbell)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
6
Knee Raise (Captain's Chair)
3
AMRAP
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
5-8 reps
RPE 9
2
Larsen Press (Barbell)
3
4-6 reps
-
3
Seated Row (Cable)
3
8-12 reps
RPE 9
4
Incline Bench Press (Dumbbell)
4
6-10 reps
RPE 9
5A
Preacher Curl (EZ Bar)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
5B
Skull Crusher (Barbell)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
6
Lateral Raise (Dumbbell)
1
2
8-15 reps
8-15 reps
RPE 9
RPE 10
7
Knee Raise (Captain's Chair)
3
AMRAP
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
5-8 reps
-
2
Larsen Press (Barbell)
3
4-7 reps
-
3
Seated Row (Cable)
4
8-12 reps
RPE 9
4
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 9
5A
Preacher Curl (EZ Bar)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
5B
Skull Crusher (Barbell)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
6
Knee Raise (Captain's Chair)
3
AMRAP
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
5-8 reps
-
2
Bench Press (Barbell)
3
4-6 reps
-
3
Seated Row (Cable)
4
8-12 reps
RPE 9
4
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 9
5A
Preacher Curl (EZ Bar)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
5B
Skull Crusher (Barbell)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
6
Knee Raise (Captain's Chair)
3
AMRAP
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
5-8 reps
-
2
Bench Press (Barbell)
3
4-6 reps
-
3
Seated Row (Cable)
4
8-12 reps
RPE 9
4
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 9
5A
Preacher Curl (EZ Bar)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
5B
Skull Crusher (Barbell)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
6
Knee Raise (Captain's Chair)
3
AMRAP
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
8-12 reps
-
2
Bench Press (Barbell)
3
6-10 reps
-
3
Seated Row (Cable)
3
8-12 reps
RPE 9
4
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 9
5A
Preacher Curl (EZ Bar)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
5B
Skull Crusher (Barbell)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
6
Knee Raise (Captain's Chair)
2
AMRAP
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
8-12 reps
-
2
Bench Press (Barbell)
3
6-10 reps
-
3
Seated Row (Cable)
3
8-12 reps
RPE 9
4
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 9
5A
Preacher Curl (EZ Bar)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
5B
Skull Crusher (Barbell)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
6
Knee Raise (Captain's Chair)
2
AMRAP
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
8-12 reps
-
2
Bench Press (Barbell)
3
6-10 reps
-
3
Seated Row (Cable)
3
8-12 reps
RPE 9
4
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 9
5A
Preacher Curl (EZ Bar)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
5B
Skull Crusher (Barbell)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
6
Knee Raise (Captain's Chair)
2
AMRAP
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
8-12 reps
-
2
Bench Press (Barbell)
3
6-10 reps
-
3
Seated Row (Cable)
3
8-12 reps
RPE 9
4
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 9
5A
Preacher Curl (EZ Bar)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
5B
Skull Crusher (Barbell)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
6
Face Pull
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
8-12 reps
-
2
Bench Press (Barbell)
3
6-10 reps
-
3
Seated Row (Cable)
3
8-12 reps
RPE 9
4
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 9
5A
Preacher Curl (EZ Bar)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
5B
Skull Crusher (Barbell)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
6
Face Pull
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
8-12 reps
-
2
Bench Press (Barbell)
3
6-10 reps
-
3
Seated Row (Cable)
3
8-12 reps
RPE 9
4
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 9
5A
Preacher Curl (EZ Bar)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
5B
Skull Crusher (Barbell)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
6
Face Pull
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
8-12 reps
-
2
Bench Press (Barbell)
3
6-10 reps
-
3
Seated Row (Cable)
3
8-12 reps
RPE 9
4
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 9
5A
Preacher Curl (EZ Bar)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
5B
Skull Crusher (Barbell)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
6
Face Pull
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
8-12 reps
-
2
Bench Press (Barbell)
3
6-10 reps
-
3
Seated Row (Cable)
3
8-12 reps
RPE 9
4
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 9
5A
Preacher Curl (EZ Bar)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
5B
Skull Crusher (Barbell)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
6
Face Pull
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
8-12 reps
-
2
Bench Press (Barbell)
3
6-10 reps
-
3
Seated Row (Cable)
3
8-12 reps
RPE 9
4
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 9
5A
Preacher Curl (EZ Bar)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
5B
Skull Crusher (Barbell)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
6
Face Pull
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
8-12 reps
-
2
Bench Press (Barbell)
3
6-10 reps
-
3
Seated Row (Cable)
3
8-12 reps
RPE 9
4
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 9
5A
Preacher Curl (EZ Bar)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
5B
Skull Crusher (Barbell)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
6
Face Pull
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
8-12 reps
-
2
Bench Press (Barbell)
3
6-10 reps
-
3
Seated Row (Cable)
3
8-12 reps
RPE 9
4
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 9
5A
Preacher Curl (EZ Bar)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
5B
Skull Crusher (Barbell)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
6
Face Pull
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
8-12 reps
-
2
Bench Press (Barbell)
3
6-10 reps
-
3
Seated Row (Cable)
3
8-12 reps
RPE 9
4
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 9
5A
Preacher Curl (EZ Bar)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
5B
Skull Crusher (Barbell)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
6
Face Pull
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
8-12 reps
-
2
Bench Press (Barbell)
3
6-10 reps
-
3
Seated Row (Cable)
3
8-12 reps
RPE 9
4
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 9
5A
Preacher Curl (EZ Bar)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
5B
Skull Crusher (Barbell)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
6
Face Pull
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8-12 reps
RPE 9
2
Romanian Deadlift (Barbell)
4
5-8 reps
RPE 9
3
Bulgarian Split Squat (Dumbbell)
3
7-10 reps
RPE 9
4
Leg Curl
3
8-12 reps
RPE 9
5
Standing Calf Raise
3
10-15 reps
RPE 9
6
Lateral Raise (Dumbbell)
3
8-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8-12 reps
RPE 9
2
Good Morning
3
6-10 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
7-10 reps
RPE 9
4
Leg Press
3
6-10 reps
RPE 8
5
Leg Curl
3
8-12 reps
RPE 9
6
Standing Calf Raise
3
10-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8-12 reps
RPE 9
2
Romanian Deadlift (Barbell)
4
5-8 reps
RPE 9
3
Bulgarian Split Squat (Dumbbell)
3
7-10 reps
RPE 9
4
Leg Curl
3
8-12 reps
RPE 9
5
Standing Calf Raise
3
10-15 reps
RPE 9
6
Lateral Raise (Dumbbell)
3
8-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8-12 reps
RPE 9
2
Romanian Deadlift (Barbell)
4
5-8 reps
RPE 9
3
Bulgarian Split Squat (Dumbbell)
3
7-10 reps
RPE 9
4
Leg Curl
3
8-12 reps
RPE 9
5
Standing Calf Raise
3
10-15 reps
RPE 9
6
Lateral Raise (Dumbbell)
3
8-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8-12 reps
RPE 9
2
Romanian Deadlift (Barbell)
4
5-8 reps
RPE 9
3
Bulgarian Split Squat (Dumbbell)
3
7-10 reps
RPE 9
4
Leg Curl
3
8-12 reps
RPE 9
5
Standing Calf Raise
3
10-15 reps
RPE 9
6
Lateral Raise (Dumbbell)
3
8-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
6-10 reps
-
2
Romanian Deadlift (Barbell)
4
5-8 reps
RPE 9
3
Bulgarian Split Squat (Dumbbell)
3
7-10 reps
RPE 9
4
Leg Curl
3
8-12 reps
RPE 9
5
Standing Calf Raise
3
10-15 reps
RPE 9
6
Lateral Raise (Dumbbell)
3
8-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
6-10 reps
-
2
Romanian Deadlift (Barbell)
4
5-8 reps
RPE 9
3
Bulgarian Split Squat (Dumbbell)
3
7-10 reps
RPE 9
4
Leg Curl
3
8-12 reps
RPE 9
5
Standing Calf Raise
3
10-15 reps
RPE 9
6
Lateral Raise (Dumbbell)
3
8-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
6-10 reps
-
2
Romanian Deadlift (Barbell)
4
5-8 reps
RPE 9
3
Bulgarian Split Squat (Dumbbell)
3
7-10 reps
RPE 9
4
Leg Curl
3
8-12 reps
RPE 9
5
Standing Calf Raise
3
10-15 reps
RPE 9
6
Lateral Raise (Dumbbell)
3
8-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
-
2
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 9
3
Leg Curl
3
8-12 reps
RPE 9
4
Standing Calf Raise
3
10-15 reps
RPE 9
5
Lateral Raise (Dumbbell)
3
8-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-5 reps
-
2
Romanian Deadlift (Barbell)
3
5-8 reps
RPE 9
3
Leg Curl
3
8-12 reps
RPE 9
4
Standing Calf Raise
3
10-15 reps
RPE 9
5
Lateral Raise (Dumbbell)
3
8-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-5 reps
-
2
Romanian Deadlift (Barbell)
3
5-8 reps
RPE 9
3
Leg Curl
3
8-12 reps
RPE 9
4
Standing Calf Raise
3
10-15 reps
RPE 9
5
Lateral Raise (Dumbbell)
3
8-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-5 reps
-
2
Romanian Deadlift (Barbell)
3
5-8 reps
RPE 9
3
Leg Curl
3
8-12 reps
RPE 9
4
Standing Calf Raise
3
10-15 reps
RPE 9
5
Lateral Raise (Dumbbell)
3
8-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-5 reps
-
2
Romanian Deadlift (Barbell)
3
5-8 reps
RPE 9
3
Leg Curl
3
8-12 reps
RPE 9
4
Standing Calf Raise
3
10-15 reps
RPE 9
5
Lateral Raise (Dumbbell)
3
8-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-5 reps
-
2
Romanian Deadlift (Barbell)
3
5-8 reps
RPE 9
3
Leg Curl
3
8-12 reps
RPE 9
4
Standing Calf Raise
3
10-15 reps
RPE 9
5
Lateral Raise (Dumbbell)
3
8-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-5 reps
-
2
Romanian Deadlift (Barbell)
3
5-8 reps
RPE 9
3
Leg Curl
3
8-12 reps
RPE 9
4
Standing Calf Raise
3
10-15 reps
RPE 9
5
Lateral Raise (Dumbbell)
3
8-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-5 reps
-
2
Romanian Deadlift (Barbell)
3
5-8 reps
RPE 9
3
Leg Curl
3
8-12 reps
RPE 9
4
Standing Calf Raise
3
10-15 reps
RPE 9
5
Lateral Raise (Dumbbell)
3
8-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-5 reps
-
2
Romanian Deadlift (Barbell)
3
5-8 reps
RPE 9
3
Leg Curl
3
8-12 reps
RPE 9
4
Standing Calf Raise
3
10-15 reps
RPE 9
5
Lateral Raise (Dumbbell)
3
8-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-5 reps
-
2
Romanian Deadlift (Barbell)
3
5-8 reps
RPE 9
3
Leg Curl
3
8-12 reps
RPE 9
4
Standing Calf Raise
3
10-15 reps
RPE 9
5
Lateral Raise (Dumbbell)
3
8-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pullover (Dumbbell)
3
8-12 reps
RPE 9
2A
Bicep Curl (EZ Bar)
3
8-12 reps
RPE 9
2B
Tricep Rope Push Down (Cable)
3
8-12 reps
RPE 9
3
Face Pull
3
10-15 reps
RPE 10
4
Chest Fly (Machine)
3
8-12 reps
RPE 9
5A
Incline Curl (Dumbbell)
3
8-12 reps
RPE 9
5B
French Press
3
7-10 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pullover (Dumbbell)
3
8-12 reps
RPE 9
2A
Bicep Curl (EZ Bar)
3
8-12 reps
RPE 9
2B
Tricep Rope Push Down (Cable)
3
8-12 reps
RPE 9
3
Face Pull
3
10-15 reps
RPE 10
4
Chest Fly (Machine)
3
8-12 reps
RPE 9
5A
Incline Curl (Dumbbell)
3
8-12 reps
RPE 9
5B
French Press
3
7-10 reps
RPE 9
6
Lateral Raise (Dumbbell)
3
8-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pullover (Dumbbell)
3
8-12 reps
RPE 9
2A
Bicep Curl (EZ Bar)
3
8-12 reps
RPE 9
2B
Tricep Rope Push Down (Cable)
3
8-12 reps
RPE 9
3
Face Pull
3
10-15 reps
RPE 10
4
Chest Fly (Machine)
3
8-12 reps
RPE 9
5A
Incline Curl (Dumbbell)
3
8-12 reps
RPE 9
5B
French Press
3
7-10 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pullover (Dumbbell)
3
8-12 reps
RPE 9
2A
Bicep Curl (EZ Bar)
3
8-12 reps
RPE 9
2B
Tricep Rope Push Down (Cable)
3
8-12 reps
RPE 9
3
Face Pull
3
10-15 reps
RPE 10
4
Chest Fly (Machine)
3
8-12 reps
RPE 9
5A
Incline Curl (Dumbbell)
3
8-12 reps
RPE 9
5B
French Press
3
7-10 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pullover (Dumbbell)
3
8-12 reps
RPE 9
2A
Bicep Curl (EZ Bar)
3
8-12 reps
RPE 9
2B
Tricep Rope Push Down (Cable)
3
8-12 reps
RPE 9
3
Face Pull
3
10-15 reps
RPE 10
4
Chest Fly (Machine)
3
8-12 reps
RPE 9
5A
Incline Curl (Dumbbell)
3
8-12 reps
RPE 9
5B
French Press
3
7-10 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (EZ Bar)
3
8-12 reps
RPE 9
1B
Tricep Rope Push Down (Cable)
3
8-12 reps
RPE 9
2
Face Pull
3
10-15 reps
RPE 10
3
Chest Fly (Machine)
3
8-12 reps
RPE 9
4A
Incline Curl (Dumbbell)
3
8-12 reps
RPE 9
4B
French Press
3
7-10 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (EZ Bar)
3
8-12 reps
RPE 9
1B
Tricep Rope Push Down (Cable)
3
8-12 reps
RPE 9
2
Face Pull
3
10-15 reps
RPE 10
3
Chest Fly (Machine)
3
8-12 reps
RPE 9
4A
Incline Curl (Dumbbell)
3
8-12 reps
RPE 9
4B
French Press
3
7-10 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (EZ Bar)
3
8-12 reps
RPE 9
1B
Tricep Rope Push Down (Cable)
3
8-12 reps
RPE 9
2
Face Pull
3
10-15 reps
RPE 10
3
Chest Fly (Machine)
3
8-12 reps
RPE 9
4A
Incline Curl (Dumbbell)
3
8-12 reps
RPE 9
4B
French Press
3
7-10 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (EZ Bar)
3
8-12 reps
RPE 9
1B
Tricep Rope Push Down (Cable)
3
8-12 reps
RPE 9
2
Face Pull
3
10-15 reps
RPE 10
3
Chest Fly (Machine)
3
8-12 reps
-
4A
Incline Curl (Dumbbell)
3
8-12 reps
RPE 9
4B
French Press
3
6-10 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (EZ Bar)
3
8-12 reps
RPE 9
1B
Tricep Rope Push Down (Cable)
3
8-12 reps
RPE 9
2
Face Pull
3
10-15 reps
RPE 10
3
Chest Fly (Machine)
3
8-12 reps
-
4A
Incline Curl (Dumbbell)
3
8-12 reps
RPE 9
4B
French Press
3
6-10 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (EZ Bar)
3
8-12 reps
RPE 9
1B
Tricep Rope Push Down (Cable)
3
8-12 reps
RPE 9
2
Face Pull
3
10-15 reps
RPE 10
3
Chest Fly (Machine)
3
8-12 reps
-
4A
Incline Curl (Dumbbell)
3
8-12 reps
RPE 9
4B
French Press
3
6-10 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (EZ Bar)
3
8-12 reps
RPE 9
1B
Tricep Rope Push Down (Cable)
3
8-12 reps
RPE 9
2
Face Pull
3
10-15 reps
RPE 10
3
Chest Fly (Machine)
3
8-12 reps
-
4A
Incline Curl (Dumbbell)
3
8-12 reps
RPE 9
4B
French Press
3
6-10 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (EZ Bar)
3
8-12 reps
RPE 9
1B
Tricep Rope Push Down (Cable)
3
8-12 reps
RPE 9
2
Face Pull
3
10-15 reps
RPE 10
3
Chest Fly (Machine)
3
8-12 reps
-
4A
Incline Curl (Dumbbell)
3
8-12 reps
RPE 9
4B
French Press
3
6-10 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (EZ Bar)
3
8-12 reps
RPE 9
1B
Tricep Rope Push Down (Cable)
3
8-12 reps
RPE 9
2
Face Pull
3
10-15 reps
RPE 10
3
Chest Fly (Machine)
3
8-12 reps
-
4A
Incline Curl (Dumbbell)
3
8-12 reps
RPE 9
4B
French Press
3
6-10 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (EZ Bar)
3
8-12 reps
RPE 9
1B
Tricep Rope Push Down (Cable)
3
8-12 reps
RPE 9
2
Face Pull
3
10-15 reps
RPE 10
3
Chest Fly (Machine)
3
8-12 reps
-
4A
Incline Curl (Dumbbell)
3
8-12 reps
RPE 9
4B
French Press
3
6-10 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (EZ Bar)
3
8-12 reps
RPE 9
1B
Tricep Rope Push Down (Cable)
3
8-12 reps
RPE 9
2
Face Pull
3
10-15 reps
RPE 10
3
Chest Fly (Machine)
3
8-12 reps
-
4A
Incline Curl (Dumbbell)
3
8-12 reps
RPE 9
4B
French Press
3
6-10 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (EZ Bar)
3
8-12 reps
RPE 9
1B
Tricep Rope Push Down (Cable)
3
8-12 reps
RPE 9
2
Face Pull
3
10-15 reps
RPE 10
3
Chest Fly (Machine)
3
8-12 reps
-
4A
Incline Curl (Dumbbell)
3
8-12 reps
RPE 9
4B
French Press
3
6-10 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (EZ Bar)
3
8-12 reps
RPE 9
1B
Tricep Rope Push Down (Cable)
3
8-12 reps
RPE 9
2
Face Pull
3
10-15 reps
RPE 10
3
Chest Fly (Machine)
3
8-12 reps
-
4A
Incline Curl (Dumbbell)
3
8-12 reps
RPE 9
4B
French Press
3
6-10 reps
RPE 9
Week 1
1 / 18 Weeks
Day 2
1
Squat (Barbell)
4 Sets
4-7 Reps
@9
2
Good Morning
3 Sets
7-10 Reps
@8
3
Leg Extension
3 Sets
8-12 Reps
@9
4
Leg Curl
3 Sets
8-12 Reps
@9
5
Standing Calf Raise
3 Sets
10-15 Reps
@9
6
Lateral Raise (Dumbbell)
3 Sets
8-15 Reps
-
Day 3
1
Bent Over Row (Barbell)
3 Sets
5-8 Reps
-
2
Larsen Press (Barbell)
3 Sets
4-7 Reps
-
3
Seated Row (Cable)
4 Sets
8-12 Reps
@9
4
Incline Bench Press (Dumbbell)
3 Sets
6-10 Reps
@9
5A
Preacher Curl (EZ Bar)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@9
@10
5B
Skull Crusher (Barbell)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@9
@10
6
Knee Raise (Captain's Chair)
3 Sets
AMRAP
@9
Day 5
1
Pullover (Dumbbell)
3 Sets
8-12 Reps
@9
2A
Bicep Curl (EZ Bar)
3 Sets
8-12 Reps
@9
2B
Tricep Rope Push Down (Cable)
3 Sets
8-12 Reps
@9
3
Face Pull
3 Sets
10-15 Reps
@10
4
Chest Fly (Machine)
3 Sets
8-12 Reps
@9
5A
Incline Curl (Dumbbell)
3 Sets
8-12 Reps
@9
5B
French Press
3 Sets
7-10 Reps
@9
Day 4
1
Hack Squat
3 Sets
8-12 Reps
@9
2
Romanian Deadlift (Barbell)
4 Sets
5-8 Reps
@9
3
Bulgarian Split Squat (Dumbbell)
3 Sets
7-10 Reps
@9
4
Leg Curl
3 Sets
8-12 Reps
@9
5
Standing Calf Raise
3 Sets
10-15 Reps
@9
6
Lateral Raise (Dumbbell)
3 Sets
8-15 Reps
-
Day 1
1
Bench Press (Barbell)
4 Sets
4-6 Reps
@9
2
Bent Over Row (Barbell)
3 Sets
5-8 Reps
-
3
Seated Shoulder Press (Dumbbell)
3 Sets
5-8 Reps
@9
4
Lat Pulldown
3 Sets
6-10 Reps
@9
5A
Tricep Pushdown (Cable)
3 Sets
8-12 Reps
@9
5B
Bicep Curl (Dumbbell)
3 Sets
8-12 Reps
@9
6
Knee Raise (Captain's Chair)
2 Sets
AMRAP
-
WHAT PEOPLE ARE SAYING(1 rating)
Only ratings with written feedback are displayed here.
4.00 / 5
Chaitanya MAge 19, Man
9 days ago
9 weeks complete
1 year of prior experience
More than expected strength gains
As expected muscle gains
No modifications
I made this program for myself and it suits my style of training well. Try it out to see the results yourself.