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BoostcampPNG

Upper Lower

by Dylan R

Program Description

Shred gains broski

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jan 30, 2026 11:43
  • Last Edited
    Jan 30, 2026 02:09
Muscle Engagement
Front
Back
MuscleSet
Triceps
10.6%
Hamstrings
10.6%
Quadriceps
10.6%
Upper Back
10%
Front Delts
9%
Glutes
7.3%
Chest
6.9%
Biceps
6.9%
Lats
6.5%
Abs
5.3%
Middle Delts
4.1%
Calves
3.3%
Forearms
2.7%
Lower Back
2%
Rear Delts
1.6%
Adductors
1.6%
Abductors
0.8%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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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
Lateral Raise (Dumbbell)
2
8-10 reps
-
2
Incline Bench Press (Dumbbell)
2
4-8 reps
-
3A
T-Bar Row
2
4-8 reps
-
3B
Kelso Shrug (Chest Supported)
2
AMRAP
-
4
Chest Press (Machine)
2
4-8 reps
-
5
Lat Pulldown (Neutral Grip)
2
4-8 reps
-
6
Skull Crusher (Barbell)
2
6-10 reps
-
7
Bicep Curl (Dumbbell)
2
5-8 reps
-
8
Tricep Pushdown (Cable)
1
5-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
2
8-10 reps
-
2
Incline Bench Press (Dumbbell)
2
4-8 reps
-
3A
T-Bar Row
2
4-8 reps
-
3B
Kelso Shrug (Chest Supported)
2
AMRAP
-
4
Chest Press (Machine)
2
4-8 reps
-
5
Underhand Lat Pulldown
2
4-8 reps
-
6
Skull Crusher (Barbell)
2
6-10 reps
-
7
Bicep Curl (Dumbbell)
2
5-8 reps
-
8
Dip (Bodyweight)
1
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
2
8-10 reps
-
2
Incline Bench Press (Dumbbell)
2
4-8 reps
-
3A
T-Bar Row
2
4-8 reps
-
3B
Kelso Shrug (Chest Supported)
2
AMRAP
-
4
Chest Press (Machine)
2
4-8 reps
-
5
Lat Pulldown (Neutral Grip)
2
4-8 reps
-
6
Skull Crusher (Barbell)
2
6-10 reps
-
7
Bicep Curl (Dumbbell)
2
5-8 reps
-
8
Tricep Pushdown (Cable)
1
5-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
2
8-10 reps
-
2
Incline Bench Press (Dumbbell)
2
4-8 reps
-
3A
T-Bar Row
2
4-8 reps
-
3B
Kelso Shrug (Chest Supported)
2
AMRAP
-
4
Chest Press (Machine)
2
4-8 reps
-
5
Underhand Lat Pulldown
2
4-8 reps
-
6
Skull Crusher (Barbell)
2
6-10 reps
-
7
Bicep Curl (Dumbbell)
2
5-8 reps
-
8
Dip (Bodyweight)
1
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
2
8-10 reps
-
2
Incline Bench Press (Dumbbell)
2
4-8 reps
-
3A
T-Bar Row
2
4-8 reps
-
3B
Kelso Shrug (Chest Supported)
2
AMRAP
-
4
Chest Press (Machine)
2
4-8 reps
-
5
Lat Pulldown (Neutral Grip)
2
4-8 reps
-
6
Skull Crusher (Barbell)
2
6-10 reps
-
7
Bicep Curl (Dumbbell)
2
5-8 reps
-
8
Tricep Pushdown (Cable)
1
5-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
2
8-10 reps
-
2
Incline Bench Press (Dumbbell)
2
4-8 reps
-
3A
T-Bar Row
2
4-8 reps
-
3B
Kelso Shrug (Chest Supported)
2
AMRAP
-
4
Chest Press (Machine)
2
4-8 reps
-
5
Underhand Lat Pulldown
2
4-8 reps
-
6
Skull Crusher (Barbell)
2
6-10 reps
-
7
Bicep Curl (Dumbbell)
2
5-8 reps
-
8
Dip (Bodyweight)
1
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
2
8-10 reps
-
2
Incline Bench Press (Dumbbell)
2
4-8 reps
-
3A
T-Bar Row
2
4-8 reps
-
3B
Kelso Shrug (Chest Supported)
2
AMRAP
-
4
Chest Press (Machine)
2
4-8 reps
-
5
Lat Pulldown (Neutral Grip)
2
4-8 reps
-
6
Skull Crusher (Barbell)
2
6-10 reps
-
7
Bicep Curl (Dumbbell)
2
5-8 reps
-
8
Tricep Pushdown (Cable)
1
5-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
2
8-10 reps
-
2
Incline Bench Press (Dumbbell)
2
4-8 reps
-
3A
T-Bar Row
2
4-8 reps
-
3B
Kelso Shrug (Chest Supported)
2
AMRAP
-
4
Chest Press (Machine)
2
4-8 reps
-
5
Underhand Lat Pulldown
2
4-8 reps
-
6
Skull Crusher (Barbell)
2
6-10 reps
-
7
Bicep Curl (Dumbbell)
2
5-8 reps
-
8
Dip (Bodyweight)
1
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
2
8-10 reps
-
2
Incline Bench Press (Dumbbell)
2
4-8 reps
-
3A
T-Bar Row
2
4-8 reps
-
3B
Kelso Shrug (Chest Supported)
2
AMRAP
-
4
Chest Press (Machine)
2
4-8 reps
-
5
Lat Pulldown (Neutral Grip)
2
4-8 reps
-
6
Skull Crusher (Barbell)
2
6-10 reps
-
7
Bicep Curl (Dumbbell)
2
5-8 reps
-
8
Tricep Pushdown (Cable)
1
5-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
2
8-10 reps
-
2
Incline Bench Press (Dumbbell)
2
4-8 reps
-
3A
T-Bar Row
2
4-8 reps
-
3B
Kelso Shrug (Chest Supported)
2
AMRAP
-
4
Chest Press (Machine)
2
4-8 reps
-
5
Underhand Lat Pulldown
2
4-8 reps
-
6
Skull Crusher (Barbell)
2
6-10 reps
-
7
Bicep Curl (Dumbbell)
2
5-8 reps
-
8
Dip (Bodyweight)
1
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
2
8-10 reps
-
2
Incline Bench Press (Dumbbell)
2
4-8 reps
-
3A
T-Bar Row
2
4-8 reps
-
3B
Kelso Shrug (Chest Supported)
2
AMRAP
-
4
Chest Press (Machine)
2
4-8 reps
-
5
Lat Pulldown (Neutral Grip)
2
4-8 reps
-
6
Skull Crusher (Barbell)
2
6-10 reps
-
7
Bicep Curl (Dumbbell)
2
5-8 reps
-
8
Tricep Pushdown (Cable)
1
5-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
2
8-10 reps
-
2
Incline Bench Press (Dumbbell)
2
4-8 reps
-
3A
T-Bar Row
2
4-8 reps
-
3B
Kelso Shrug (Chest Supported)
2
AMRAP
-
4
Chest Press (Machine)
2
4-8 reps
-
5
Underhand Lat Pulldown
2
4-8 reps
-
6
Skull Crusher (Barbell)
2
6-10 reps
-
7
Bicep Curl (Dumbbell)
2
5-8 reps
-
8
Dip (Bodyweight)
1
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
5-10 reps
-
2
Hack Squat
1
1
1
4 reps
6 reps
8 reps
-
-
-
3
Bulgarian Split Squat (Dumbbell)
2
5-8 reps
-
4
Leg Extension
2
5-10 reps
-
5
Hip Adductor (Machine)
2
8-10 reps
-
6
Standing Calf Raise
2
10-12 reps
-
7
Ab Wheel
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
5-10 reps
-
2
Hack Squat
1
1
1
4 reps
6 reps
8 reps
-
-
-
3
Bulgarian Split Squat (Dumbbell)
2
5-8 reps
-
4
Leg Extension
2
5-10 reps
-
5
Hip Adductor (Machine)
2
8-10 reps
-
6
Standing Calf Raise
2
10-12 reps
-
7
Ab Wheel
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
5-10 reps
-
2
Hack Squat
1
1
1
4 reps
6 reps
8 reps
-
-
-
3
Bulgarian Split Squat (Dumbbell)
2
5-8 reps
-
4
Leg Extension
2
5-10 reps
-
5
Hip Adductor (Machine)
2
8-10 reps
-
6
Standing Calf Raise
2
10-12 reps
-
7
Ab Wheel
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
5-10 reps
-
2
Hack Squat
1
1
1
4 reps
6 reps
8 reps
-
-
-
3
Bulgarian Split Squat (Dumbbell)
2
5-8 reps
-
4
Leg Extension
2
5-10 reps
-
5
Hip Adductor (Machine)
2
8-10 reps
-
6
Standing Calf Raise
2
10-12 reps
-
7
Ab Wheel
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
5-10 reps
-
2
Hack Squat
1
1
1
4 reps
6 reps
8 reps
-
-
-
3
Bulgarian Split Squat (Dumbbell)
2
5-8 reps
-
4
Leg Extension
2
5-10 reps
-
5
Hip Adductor (Machine)
2
8-10 reps
-
6
Standing Calf Raise
2
10-12 reps
-
7
Ab Wheel
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
5-10 reps
-
2
Hack Squat
1
1
1
4 reps
6 reps
8 reps
-
-
-
3
Bulgarian Split Squat (Dumbbell)
2
5-8 reps
-
4
Leg Extension
2
5-10 reps
-
5
Hip Adductor (Machine)
2
8-10 reps
-
6
Standing Calf Raise
2
10-12 reps
-
7
Ab Wheel
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
5-10 reps
-
2
Hack Squat
1
1
1
4 reps
6 reps
8 reps
-
-
-
3
Bulgarian Split Squat (Dumbbell)
2
5-8 reps
-
4
Leg Extension
2
5-10 reps
-
5
Hip Adductor (Machine)
2
8-10 reps
-
6
Standing Calf Raise
2
10-12 reps
-
7
Ab Wheel
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
5-10 reps
-
2
Hack Squat
1
1
1
4 reps
6 reps
8 reps
-
-
-
3
Bulgarian Split Squat (Dumbbell)
2
5-8 reps
-
4
Leg Extension
2
5-10 reps
-
5
Hip Adductor (Machine)
2
8-10 reps
-
6
Standing Calf Raise
2
10-12 reps
-
7
Ab Wheel
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
5-10 reps
-
2
Hack Squat
1
1
1
4 reps
6 reps
8 reps
-
-
-
3
Bulgarian Split Squat (Dumbbell)
2
5-8 reps
-
4
Leg Extension
2
5-10 reps
-
5
Hip Adductor (Machine)
2
8-10 reps
-
6
Standing Calf Raise
2
10-12 reps
-
7
Ab Wheel
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
5-10 reps
-
2
Hack Squat
1
1
1
4 reps
6 reps
8 reps
-
-
-
3
Bulgarian Split Squat (Dumbbell)
2
5-8 reps
-
4
Leg Extension
2
5-10 reps
-
5
Hip Adductor (Machine)
2
8-10 reps
-
6
Standing Calf Raise
2
10-12 reps
-
7
Ab Wheel
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
5-10 reps
-
2
Hack Squat
1
1
1
4 reps
6 reps
8 reps
-
-
-
3
Bulgarian Split Squat (Dumbbell)
2
5-8 reps
-
4
Leg Extension
2
5-10 reps
-
5
Hip Adductor (Machine)
2
8-10 reps
-
6
Standing Calf Raise
2
10-12 reps
-
7
Ab Wheel
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
5-10 reps
-
2
Hack Squat
1
1
1
4 reps
6 reps
8 reps
-
-
-
3
Bulgarian Split Squat (Dumbbell)
2
5-8 reps
-
4
Leg Extension
2
5-10 reps
-
5
Hip Adductor (Machine)
2
8-10 reps
-
6
Standing Calf Raise
2
10-12 reps
-
7
Ab Wheel
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
4-6 reps
-
2
Seated Row (Machine)
2
5-10 reps
-
3
Pec Deck (Machine)
2
6-10 reps
-
4A
T-Bar Row
2
4-6 reps
-
4B
Kelso Shrug (Chest Supported)
2
AMRAP
-
5
Seated Overhead Press (Dumbbell)
2
5-8 reps
-
6
Preacher Curl (Dumbbell)
2
6-10 reps
-
7
Tricep Pushdown (Cable)
2
5-8 reps
-
8
Hammer Curl (Cable)
1
5-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
4-6 reps
-
2
Seated Row (Machine)
2
5-10 reps
-
3
Pec Deck (Machine)
2
6-10 reps
-
4A
T-Bar Row
2
4-6 reps
-
4B
Kelso Shrug (Chest Supported)
2
AMRAP
-
5
Seated Overhead Press (Dumbbell)
2
5-8 reps
-
6
Preacher Curl (Dumbbell)
2
6-10 reps
-
7
Tricep Pushdown (Cable)
2
5-8 reps
-
8
Lateral Raise (Dumbbell)
1
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
4-6 reps
-
2
Seated Row (Machine)
2
5-10 reps
-
3
Pec Deck (Machine)
2
6-10 reps
-
4A
T-Bar Row
2
4-6 reps
-
4B
Kelso Shrug (Chest Supported)
2
AMRAP
-
5
Seated Overhead Press (Dumbbell)
2
5-8 reps
-
6
Preacher Curl (Dumbbell)
2
6-10 reps
-
7
Tricep Pushdown (Cable)
2
5-8 reps
-
8
Hammer Curl (Cable)
1
5-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
4-6 reps
-
2
Seated Row (Machine)
2
5-10 reps
-
3
Pec Deck (Machine)
2
6-10 reps
-
4A
T-Bar Row
2
4-6 reps
-
4B
Kelso Shrug (Chest Supported)
2
AMRAP
-
5
Seated Overhead Press (Dumbbell)
2
5-8 reps
-
6
Preacher Curl (Dumbbell)
2
6-10 reps
-
7
Tricep Pushdown (Cable)
2
5-8 reps
-
8
Lateral Raise (Dumbbell)
1
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
4-6 reps
-
2
Seated Row (Machine)
2
5-10 reps
-
3
Pec Deck (Machine)
2
6-10 reps
-
4A
T-Bar Row
2
4-6 reps
-
4B
Kelso Shrug (Chest Supported)
2
AMRAP
-
5
Seated Overhead Press (Dumbbell)
2
5-8 reps
-
6
Preacher Curl (Dumbbell)
2
6-10 reps
-
7
Tricep Pushdown (Cable)
2
5-8 reps
-
8
Hammer Curl (Cable)
1
5-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
4-6 reps
-
2
Seated Row (Machine)
2
5-10 reps
-
3
Pec Deck (Machine)
2
6-10 reps
-
4A
T-Bar Row
2
4-6 reps
-
4B
Kelso Shrug (Chest Supported)
2
AMRAP
-
5
Seated Overhead Press (Dumbbell)
2
5-8 reps
-
6
Preacher Curl (Dumbbell)
2
6-10 reps
-
7
Tricep Pushdown (Cable)
2
5-8 reps
-
8
Lateral Raise (Dumbbell)
1
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
4-6 reps
-
2
Seated Row (Machine)
2
5-10 reps
-
3
Pec Deck (Machine)
2
6-10 reps
-
4A
T-Bar Row
2
4-6 reps
-
4B
Kelso Shrug (Chest Supported)
2
AMRAP
-
5
Seated Overhead Press (Dumbbell)
2
5-8 reps
-
6
Preacher Curl (Dumbbell)
2
6-10 reps
-
7
Tricep Pushdown (Cable)
2
5-8 reps
-
8
Hammer Curl (Cable)
1
5-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
4-6 reps
-
2
Seated Row (Machine)
2
5-10 reps
-
3
Pec Deck (Machine)
2
6-10 reps
-
4A
T-Bar Row
2
4-6 reps
-
4B
Kelso Shrug (Chest Supported)
2
AMRAP
-
5
Seated Overhead Press (Dumbbell)
2
5-8 reps
-
6
Preacher Curl (Dumbbell)
2
6-10 reps
-
7
Tricep Pushdown (Cable)
2
5-8 reps
-
8
Lateral Raise (Dumbbell)
1
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
4-6 reps
-
2
Seated Row (Machine)
2
5-10 reps
-
3
Pec Deck (Machine)
2
6-10 reps
-
4A
T-Bar Row
2
4-6 reps
-
4B
Kelso Shrug (Chest Supported)
2
AMRAP
-
5
Seated Overhead Press (Dumbbell)
2
5-8 reps
-
6
Preacher Curl (Dumbbell)
2
6-10 reps
-
7
Tricep Pushdown (Cable)
2
5-8 reps
-
8
Hammer Curl (Cable)
1
5-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
4-6 reps
-
2
Seated Row (Machine)
2
5-10 reps
-
3
Pec Deck (Machine)
2
6-10 reps
-
4A
T-Bar Row
2
4-6 reps
-
4B
Kelso Shrug (Chest Supported)
2
AMRAP
-
5
Seated Overhead Press (Dumbbell)
2
5-8 reps
-
6
Preacher Curl (Dumbbell)
2
6-10 reps
-
7
Tricep Pushdown (Cable)
2
5-8 reps
-
8
Lateral Raise (Dumbbell)
1
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
4-6 reps
-
2
Seated Row (Machine)
2
5-10 reps
-
3
Pec Deck (Machine)
2
6-10 reps
-
4A
T-Bar Row
2
4-6 reps
-
4B
Kelso Shrug (Chest Supported)
2
AMRAP
-
5
Seated Overhead Press (Dumbbell)
2
5-8 reps
-
6
Preacher Curl (Dumbbell)
2
6-10 reps
-
7
Tricep Pushdown (Cable)
2
5-8 reps
-
8
Hammer Curl (Cable)
1
5-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
4-6 reps
-
2
Seated Row (Machine)
2
5-10 reps
-
3
Pec Deck (Machine)
2
6-10 reps
-
4A
T-Bar Row
2
4-6 reps
-
4B
Kelso Shrug (Chest Supported)
2
AMRAP
-
5
Seated Overhead Press (Dumbbell)
2
5-8 reps
-
6
Preacher Curl (Dumbbell)
2
6-10 reps
-
7
Tricep Pushdown (Cable)
2
5-8 reps
-
8
Lateral Raise (Dumbbell)
1
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
6-8 reps
RPE 6
2
Leg Press
2
4-8 reps
-
3
Seated Hamstring Curl
2
5-8 reps
-
4
Leg Extension
2
6-10 reps
-
5
Standing Calf Raise
2
10-12 reps
-
6
Lateral Raise (Dumbbell)
1
10-12 reps
-
7
Ab Wheel
2
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
6-8 reps
RPE 6
2
Leg Press
2
4-8 reps
-
3
Seated Hamstring Curl
2
5-8 reps
-
4
Leg Extension
2
6-10 reps
-
5
Standing Calf Raise
2
10-12 reps
-
6
Reverse Pec Deck
1
8-10 reps
-
7
Ab Wheel
2
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
6-8 reps
RPE 6
2
Leg Press
2
4-8 reps
-
3
Seated Hamstring Curl
2
5-8 reps
-
4
Leg Extension
2
6-10 reps
-
5
Standing Calf Raise
2
10-12 reps
-
6
Lateral Raise (Dumbbell)
1
10-12 reps
-
7
Ab Wheel
2
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
6-8 reps
RPE 6
2
Leg Press
2
4-8 reps
-
3
Seated Hamstring Curl
2
5-8 reps
-
4
Leg Extension
2
6-10 reps
-
5
Standing Calf Raise
2
10-12 reps
-
6
Ab Wheel
2
AMRAP
-
7
Reverse Pec Deck
1
8-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
6-8 reps
RPE 6
2
Leg Press
2
4-8 reps
-
3
Seated Hamstring Curl
2
5-8 reps
-
4
Leg Extension
2
6-10 reps
-
5
Standing Calf Raise
2
10-12 reps
-
6
Lateral Raise (Dumbbell)
1
10-12 reps
-
7
Ab Wheel
2
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
6-8 reps
RPE 6
2
Leg Press
2
4-8 reps
-
3
Seated Hamstring Curl
2
5-8 reps
-
4
Leg Extension
2
6-10 reps
-
5
Standing Calf Raise
2
10-12 reps
-
6
Reverse Pec Deck
1
8-10 reps
-
7
Ab Wheel
2
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
6-8 reps
RPE 6
2
Leg Press
2
4-8 reps
-
3
Seated Hamstring Curl
2
5-8 reps
-
4
Leg Extension
2
6-10 reps
-
5
Standing Calf Raise
2
10-12 reps
-
6
Lateral Raise (Dumbbell)
1
10-12 reps
-
7
Ab Wheel
2
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
6-8 reps
RPE 6
2
Leg Press
2
4-8 reps
-
3
Seated Hamstring Curl
2
5-8 reps
-
4
Leg Extension
2
6-10 reps
-
5
Standing Calf Raise
2
10-12 reps
-
6
Reverse Pec Deck
1
8-10 reps
-
7
Ab Wheel
2
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
6-8 reps
RPE 6
2
Leg Press
2
4-8 reps
-
3
Seated Hamstring Curl
2
5-8 reps
-
4
Leg Extension
2
6-10 reps
-
5
Standing Calf Raise
2
10-12 reps
-
6
Lateral Raise (Dumbbell)
1
10-12 reps
-
7
Ab Wheel
2
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
6-8 reps
RPE 6
2
Leg Press
2
4-8 reps
-
3
Seated Hamstring Curl
2
5-8 reps
-
4
Leg Extension
2
6-10 reps
-
5
Standing Calf Raise
2
10-12 reps
-
6
Reverse Pec Deck
1
8-10 reps
-
7
Ab Wheel
2
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
6-8 reps
RPE 6
2
Leg Press
2
4-8 reps
-
3
Seated Hamstring Curl
2
5-8 reps
-
4
Leg Extension
2
6-10 reps
-
5
Standing Calf Raise
2
10-12 reps
-
6
Lateral Raise (Dumbbell)
1
10-12 reps
-
7
Ab Wheel
2
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
6-8 reps
RPE 6
2
Leg Press
2
4-8 reps
-
3
Seated Hamstring Curl
2
5-8 reps
-
4
Leg Extension
2
6-10 reps
-
5
Standing Calf Raise
2
10-12 reps
-
6
Reverse Pec Deck
1
8-10 reps
-
7
Ab Wheel
2
AMRAP
-
Week 1
1 / 12 Weeks
Day 1
1
Lateral Raise (Dumbbell)
1 Set
1 Set
8-10 Reps
8-10 Reps
-
-
2
Incline Bench Press (Dumbbell)
1 Set
1 Set
4-8 Reps
4-8 Reps
-
-
3A
T-Bar Row
1 Set
1 Set
4-8 Reps
4-8 Reps
-
-
3B
Kelso Shrug (Chest Supported)
1 Set
1 Set
AMRAP
AMRAP
-
-
4
Chest Press (Machine)
1 Set
1 Set
4-8 Reps
4-8 Reps
-
-
5
Lat Pulldown (Neutral Grip)
1 Set
1 Set
4-8 Reps
4-8 Reps
-
-
6
Skull Crusher (Barbell)
1 Set
1 Set
6-10 Reps
6-10 Reps
-
-
7
Bicep Curl (Dumbbell)
1 Set
1 Set
5-8 Reps
5-8 Reps
-
-
8
Tricep Pushdown (Cable)
1 Set
5-8 Reps
-
Day 2
1
Seated Hamstring Curl
1 Set
1 Set
5-10 Reps
5-10 Reps
-
-
2
Hack Squat
1 Set
1 Set
1 Set
4 Reps
6 Reps
8 Reps
-
-
-
3
Bulgarian Split Squat (Dumbbell)
1 Set
1 Set
5-8 Reps
5-8 Reps
-
-
4
Leg Extension
1 Set
1 Set
5-10 Reps
5-10 Reps
-
-
5
Hip Adductor (Machine)
1 Set
1 Set
8-10 Reps
8-10 Reps
-
-
6
Standing Calf Raise
1 Set
1 Set
10-12 Reps
10-12 Reps
-
-
7
Ab Wheel
1 Set
1 Set
AMRAP
AMRAP
-
-
Day 3
1
Incline Bench Press (Dumbbell)
1 Set
1 Set
4-6 Reps
4-6 Reps
-
-
2
Seated Row (Machine)
1 Set
1 Set
5-10 Reps
5-10 Reps
-
-
3
Pec Deck (Machine)
1 Set
1 Set
6-10 Reps
6-10 Reps
-
-
4A
T-Bar Row
1 Set
1 Set
4-6 Reps
4-6 Reps
-
-
4B
Kelso Shrug (Chest Supported)
1 Set
1 Set
AMRAP
AMRAP
-
-
5
Seated Overhead Press (Dumbbell)
1 Set
1 Set
5-8 Reps
5-8 Reps
-
-
6
Preacher Curl (Dumbbell)
1 Set
1 Set
6-10 Reps
6-10 Reps
-
-
7
Tricep Pushdown (Cable)
1 Set
1 Set
5-8 Reps
5-8 Reps
-
-
8
Hammer Curl (Cable)
1 Set
5-8 Reps
-
Day 4
1
Deadlift (Barbell)
1 Set
1 Set
6-8 Reps
6-8 Reps
@6
@6
2
Leg Press
1 Set
1 Set
4-8 Reps
4-8 Reps
-
-
3
Seated Hamstring Curl
1 Set
1 Set
5-8 Reps
5-8 Reps
-
-
4
Leg Extension
1 Set
1 Set
6-10 Reps
6-10 Reps
-
-
5
Standing Calf Raise
1 Set
1 Set
10-12 Reps
10-12 Reps
-
-
6
Lateral Raise (Dumbbell)
1 Set
10-12 Reps
-
7
Ab Wheel
1 Set
1 Set
AMRAP
AMRAP
-
-