Program Description
Upgraded from novice program to continue to pushing progress and results.
Program Overview
- LevelNovice, Intermediate
- GoalBodybuilding, Powerbuilding
- EquipmentFull Gym
- Program Length12 weeks
- Time Per Workout60 minutes
- CreatedOct 22, 2024 06:11
- Last EditedJun 18, 2025 11:45
Summary
Elevate your training with the Upper/Lower Split Intermediate program, a comprehensive 12-week journey designed for those ready to take their lifting to the next level. Comprising four days of focused workouts each week, this program strategically alternates between upper and lower body sessions, ensuring balanced strength development. You'll engage in a variety of exercises, including supersets and compound lifts, targeting all major muscle groups with an emphasis on progressive overload. Whether you're looking to build muscle, increase strength, or enhance your overall fitness, this program provides the structure and intensity you need to achieve your goals.
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4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
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
Shoulder Press Smith machine
1
3
1
8-12 reps
4-6 reps
8-12 reps
RPE 6
RPE 8
RPE 10
2A
Front Raise
3
8-12 reps
RPE 8
2B
Skull Crusher (Dumbbell)
3
8-12 reps
RPE 8
3A
Pull-Up (Assisted)
3
5-10 reps
RPE 8
3B
Dip (Assisted)
3
5-10 reps
RPE 8
4
Chest Supported Row (Machine)
3
5-10 reps
RPE 8
5A
Bicep Curl (Cable)
3
8-12 reps
RPE 8
5B
Chest Fly (Cable)
3
8-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press Smith machine
1
3
1
8-12 reps
4-6 reps
8-12 reps
RPE 6
RPE 8
RPE 10
2A
Front Raise
3
8-12 reps
RPE 8
2B
Skull Crusher (Dumbbell)
3
8-12 reps
RPE 8
3A
Pull-Up (Assisted)
3
5-10 reps
RPE 8
3B
Dip (Assisted)
3
5-10 reps
RPE 8
4
Chest Supported Row (Machine)
3
5-10 reps
RPE 8
5A
Bicep Curl (Cable)
3
8-12 reps
RPE 8
5B
Chest Fly (Cable)
3
8-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press Smith machine
1
3
1
8-12 reps
4-6 reps
8-12 reps
RPE 6
RPE 8
RPE 10
2A
Front Raise
3
8-12 reps
RPE 8
2B
Skull Crusher (Dumbbell)
3
8-12 reps
RPE 8
3A
Pull-Up (Assisted)
3
5-10 reps
RPE 8
3B
Dip (Assisted)
3
5-10 reps
RPE 8
4
Chest Supported Row (Machine)
3
5-10 reps
RPE 8
5A
Bicep Curl (Cable)
3
8-12 reps
RPE 8
5B
Chest Fly (Cable)
3
8-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press Smith machine
1
3
1
8-12 reps
4-6 reps
8-12 reps
RPE 6
RPE 8
RPE 10
2A
Front Raise
3
8-12 reps
RPE 8
2B
Skull Crusher (Dumbbell)
3
8-12 reps
RPE 8
3A
Pull-Up (Assisted)
3
5-10 reps
RPE 8
3B
Dip (Assisted)
3
5-10 reps
RPE 8
4
Chest Supported Row (Machine)
3
5-10 reps
RPE 8
5A
Bicep Curl (Cable)
3
8-12 reps
RPE 8
5B
Chest Fly (Cable)
3
8-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press Smith machine
1
3
1
8-12 reps
4-6 reps
8-12 reps
RPE 6
RPE 8
RPE 10
2A
Front Raise
3
8-12 reps
RPE 8
2B
Skull Crusher (Dumbbell)
3
8-12 reps
RPE 8
3A
Pull-Up (Assisted)
3
5-10 reps
RPE 8
3B
Dip (Assisted)
3
5-10 reps
RPE 8
4
Chest Supported Row (Machine)
3
5-10 reps
RPE 8
5A
Bicep Curl (Cable)
3
8-12 reps
RPE 8
5B
Chest Fly (Cable)
3
8-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press Smith machine
1
3
1
8-12 reps
4-6 reps
8-12 reps
RPE 6
RPE 8
RPE 10
2A
Front Raise
3
8-12 reps
RPE 8
2B
Skull Crusher (Dumbbell)
3
8-12 reps
RPE 8
3A
Pull-Up (Assisted)
3
5-10 reps
RPE 8
3B
Dip (Assisted)
3
5-10 reps
RPE 8
4
Chest Supported Row (Machine)
3
5-10 reps
RPE 8
5A
Bicep Curl (Cable)
3
8-12 reps
RPE 8
5B
Chest Fly (Cable)
3
8-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press Smith machine
1
3
1
8-12 reps
4-6 reps
8-12 reps
RPE 6
RPE 8
RPE 10
2A
Front Raise
3
8-12 reps
RPE 8
2B
Skull Crusher (Dumbbell)
3
8-12 reps
RPE 8
3A
Pull-Up (Assisted)
3
5-10 reps
RPE 8
3B
Dip (Assisted)
3
5-10 reps
RPE 8
4
Chest Supported Row (Machine)
3
5-10 reps
RPE 8
5A
Bicep Curl (Cable)
3
8-12 reps
RPE 8
5B
Chest Fly (Cable)
3
8-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press Smith machine
1
3
1
8-12 reps
4-6 reps
8-12 reps
RPE 6
RPE 8
RPE 10
2A
Front Raise
3
8-12 reps
RPE 8
2B
Skull Crusher (Dumbbell)
3
8-12 reps
RPE 8
3A
Pull-Up (Assisted)
3
5-10 reps
RPE 8
3B
Dip (Assisted)
3
5-10 reps
RPE 8
4
Chest Supported Row (Machine)
3
5-10 reps
RPE 8
5A
Bicep Curl (Cable)
3
8-12 reps
RPE 8
5B
Chest Fly (Cable)
3
8-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press Smith machine
1
3
1
8-12 reps
4-6 reps
8-12 reps
RPE 6
RPE 8
RPE 10
2A
Front Raise
3
8-12 reps
RPE 8
2B
Skull Crusher (Dumbbell)
3
8-12 reps
RPE 8
3A
Pull-Up (Assisted)
3
5-10 reps
RPE 8
3B
Dip (Assisted)
3
5-10 reps
RPE 8
4
Chest Supported Row (Machine)
3
5-10 reps
RPE 8
5A
Bicep Curl (Cable)
3
8-12 reps
RPE 8
5B
Chest Fly (Cable)
3
8-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press Smith machine
1
3
1
8-12 reps
4-6 reps
8-12 reps
RPE 6
RPE 8
RPE 10
2A
Front Raise
3
8-12 reps
RPE 8
2B
Skull Crusher (Dumbbell)
3
8-12 reps
RPE 8
3A
Pull-Up (Assisted)
3
5-10 reps
RPE 8
3B
Dip (Assisted)
3
5-10 reps
RPE 8
4
Chest Supported Row (Machine)
3
5-10 reps
RPE 8
5A
Bicep Curl (Cable)
3
8-12 reps
RPE 8
5B
Chest Fly (Cable)
3
8-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press Smith machine
1
3
1
8-12 reps
4-6 reps
8-12 reps
RPE 6
RPE 8
RPE 10
2A
Front Raise
3
8-12 reps
RPE 8
2B
Skull Crusher (Dumbbell)
3
8-12 reps
RPE 8
3A
Pull-Up (Assisted)
3
5-10 reps
RPE 8
3B
Dip (Assisted)
3
5-10 reps
RPE 8
4
Chest Supported Row (Machine)
3
5-10 reps
RPE 8
5A
Bicep Curl (Cable)
3
8-12 reps
RPE 8
5B
Chest Fly (Cable)
3
8-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press Smith machine
1
3
1
8-12 reps
4-6 reps
8-12 reps
RPE 6
RPE 8
RPE 10
2A
Front Raise
3
8-12 reps
RPE 8
2B
Skull Crusher (Dumbbell)
3
8-12 reps
RPE 8
3A
Pull-Up (Assisted)
3
5-10 reps
RPE 8
3B
Dip (Assisted)
3
5-10 reps
RPE 8
4
Chest Supported Row (Machine)
3
5-10 reps
RPE 8
5A
Bicep Curl (Cable)
3
8-12 reps
RPE 8
5B
Chest Fly (Cable)
3
8-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
1
1
3
8-12 reps
8-12 reps
4-6 reps
RPE 5
RPE 7
RPE 9
2
Seated Hamstring Curl
3
8-12 reps
RPE 8
3
Leg Extension
3
8-12 reps
RPE 8
4
Walking Lunge (Dumbbell)
3
6-12 reps
RPE 8
5A
Plank
3
45-120 reps
RPE 8
5B
Cable Crunch
3
10-25 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
1
1
3
8-12 reps
8-12 reps
4-6 reps
RPE 5
RPE 7
RPE 9
2
Seated Hamstring Curl
3
8-12 reps
RPE 8
3
Leg Extension
3
8-12 reps
RPE 8
4
Walking Lunge (Dumbbell)
3
6-12 reps
RPE 8
5A
Plank
3
45-120 reps
RPE 8
5B
Cable Crunch
3
10-25 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
1
1
3
8-12 reps
8-12 reps
4-6 reps
RPE 5
RPE 7
RPE 9
2
Seated Hamstring Curl
3
8-12 reps
RPE 8
3
Leg Extension
3
8-12 reps
RPE 8
4
Walking Lunge (Dumbbell)
3
6-12 reps
RPE 8
5A
Plank
3
45-120 reps
RPE 8
5B
Cable Crunch
3
10-25 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
1
1
3
8-12 reps
8-12 reps
4-6 reps
RPE 5
RPE 7
RPE 9
2
Seated Hamstring Curl
3
8-12 reps
RPE 8
3
Leg Extension
3
8-12 reps
RPE 8
4
Walking Lunge (Dumbbell)
3
6-12 reps
RPE 8
5A
Plank
3
45-120 reps
RPE 8
5B
Cable Crunch
3
10-25 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
1
1
3
8-12 reps
8-12 reps
4-6 reps
RPE 5
RPE 7
RPE 9
2
Seated Hamstring Curl
3
8-12 reps
RPE 8
3
Leg Extension
3
8-12 reps
RPE 8
4
Walking Lunge (Dumbbell)
3
6-12 reps
RPE 8
5A
Plank
3
45-120 reps
RPE 8
5B
Cable Crunch
3
10-25 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
1
1
3
8-12 reps
8-12 reps
4-6 reps
RPE 5
RPE 7
RPE 9
2
Seated Hamstring Curl
3
8-12 reps
RPE 8
3
Leg Extension
3
8-12 reps
RPE 8
4
Walking Lunge (Dumbbell)
3
6-12 reps
RPE 8
5A
Plank
3
45-120 reps
RPE 8
5B
Cable Crunch
3
10-25 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
1
1
3
8-12 reps
8-12 reps
4-6 reps
RPE 5
RPE 7
RPE 9
2
Seated Hamstring Curl
3
8-12 reps
RPE 8
3
Leg Extension
3
8-12 reps
RPE 8
4
Walking Lunge (Dumbbell)
3
6-12 reps
RPE 8
5A
Plank
3
45-120 reps
RPE 8
5B
Cable Crunch
3
10-25 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
1
1
3
8-12 reps
8-12 reps
4-6 reps
RPE 5
RPE 7
RPE 9
2
Seated Hamstring Curl
3
8-12 reps
RPE 8
3
Leg Extension
3
8-12 reps
RPE 8
4
Walking Lunge (Dumbbell)
3
6-12 reps
RPE 8
5A
Plank
3
45-120 reps
RPE 8
5B
Cable Crunch
3
10-25 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
1
1
3
8-12 reps
8-12 reps
4-6 reps
RPE 5
RPE 7
RPE 9
2
Seated Hamstring Curl
3
8-12 reps
RPE 8
3
Leg Extension
3
8-12 reps
RPE 8
4
Walking Lunge (Dumbbell)
3
6-12 reps
RPE 8
5A
Plank
3
45-120 reps
RPE 8
5B
Cable Crunch
3
10-25 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
1
1
3
8-12 reps
8-12 reps
4-6 reps
RPE 5
RPE 7
RPE 9
2
Seated Hamstring Curl
3
8-12 reps
RPE 8
3
Leg Extension
3
8-12 reps
RPE 8
4
Walking Lunge (Dumbbell)
3
6-12 reps
RPE 8
5A
Plank
3
45-120 reps
RPE 8
5B
Cable Crunch
3
10-25 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
1
1
3
8-12 reps
8-12 reps
4-6 reps
RPE 5
RPE 7
RPE 9
2
Seated Hamstring Curl
3
8-12 reps
RPE 8
3
Leg Extension
3
8-12 reps
RPE 8
4
Walking Lunge (Dumbbell)
3
6-12 reps
RPE 8
5A
Plank
3
45-120 reps
RPE 8
5B
Cable Crunch
3
10-25 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
1
1
3
8-12 reps
8-12 reps
4-6 reps
RPE 5
RPE 7
RPE 9
2
Seated Hamstring Curl
3
8-12 reps
RPE 8
3
Leg Extension
3
8-12 reps
RPE 8
4
Walking Lunge (Dumbbell)
3
6-12 reps
RPE 8
5A
Plank
3
45-120 reps
RPE 8
5B
Cable Crunch
3
10-25 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Smith Machine)
1
1
3
8-12 reps
8-12 reps
4-6 reps
RPE 5
RPE 7
RPE 9
2
Bench Press (Smith Machine)
3
8-12 reps
RPE 8
3
Bicep Curl (Machine)
3
8-12 reps
RPE 8
4
Pullover (Dumbbell)
3
5-10 reps
RPE 8
5
Tricep Extension (Cable)
3
8-12 reps
RPE 8
6
Lat Pulldown
3
8-12 reps
RPE 8
7A
Standing Shoulder Press (Dumbbell)
3
8-12 reps
RPE 8
7B
Hammer Curl
3
8-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Smith Machine)
1
1
3
8-12 reps
8-12 reps
4-6 reps
RPE 5
RPE 7
RPE 9
2
Bench Press (Smith Machine)
3
8-12 reps
RPE 8
3
Bicep Curl (Machine)
3
8-12 reps
RPE 8
4
Pullover (Dumbbell)
3
5-10 reps
RPE 8
5
Tricep Extension (Cable)
3
8-12 reps
RPE 8
6
Lat Pulldown
3
8-12 reps
RPE 8
7A
Standing Shoulder Press (Dumbbell)
3
8-12 reps
RPE 8
7B
Hammer Curl
3
8-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Smith Machine)
1
1
3
8-12 reps
8-12 reps
4-6 reps
RPE 5
RPE 7
RPE 9
2
Bench Press (Smith Machine)
3
8-12 reps
RPE 8
3
Bicep Curl (Machine)
3
8-12 reps
RPE 8
4
Pullover (Dumbbell)
3
5-10 reps
RPE 8
5
Tricep Extension (Cable)
3
8-12 reps
RPE 8
6
Lat Pulldown
3
8-12 reps
RPE 8
7A
Standing Shoulder Press (Dumbbell)
3
8-12 reps
RPE 8
7B
Hammer Curl
3
8-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Smith Machine)
1
1
3
8-12 reps
8-12 reps
4-6 reps
RPE 5
RPE 7
RPE 9
2
Bench Press (Smith Machine)
3
8-12 reps
RPE 8
3
Bicep Curl (Machine)
3
8-12 reps
RPE 8
4
Pullover (Dumbbell)
3
5-10 reps
RPE 8
5
Tricep Extension (Cable)
3
8-12 reps
RPE 8
6
Lat Pulldown
3
8-12 reps
RPE 8
7A
Standing Shoulder Press (Dumbbell)
3
8-12 reps
RPE 8
7B
Hammer Curl
3
8-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Smith Machine)
1
1
3
8-12 reps
8-12 reps
4-6 reps
RPE 5
RPE 7
RPE 9
2
Bench Press (Smith Machine)
3
8-12 reps
RPE 8
3
Bicep Curl (Machine)
3
8-12 reps
RPE 8
4
Pullover (Dumbbell)
3
5-10 reps
RPE 8
5
Tricep Extension (Cable)
3
8-12 reps
RPE 8
6
Lat Pulldown
3
8-12 reps
RPE 8
7A
Standing Shoulder Press (Dumbbell)
3
8-12 reps
RPE 8
7B
Hammer Curl
3
8-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Smith Machine)
1
1
3
8-12 reps
8-12 reps
4-6 reps
RPE 5
RPE 7
RPE 9
2
Bench Press (Smith Machine)
3
8-12 reps
RPE 8
3
Bicep Curl (Machine)
3
8-12 reps
RPE 8
4
Pullover (Dumbbell)
3
5-10 reps
RPE 8
5
Tricep Extension (Cable)
3
8-12 reps
RPE 8
6
Lat Pulldown
3
8-12 reps
RPE 8
7A
Standing Shoulder Press (Dumbbell)
3
8-12 reps
RPE 8
7B
Hammer Curl
3
8-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Smith Machine)
1
1
3
8-12 reps
8-12 reps
4-6 reps
RPE 5
RPE 7
RPE 9
2
Bench Press (Smith Machine)
3
8-12 reps
RPE 8
3
Bicep Curl (Machine)
3
8-12 reps
RPE 8
4
Pullover (Dumbbell)
3
5-10 reps
RPE 8
5
Tricep Extension (Cable)
3
8-12 reps
RPE 8
6
Lat Pulldown
3
8-12 reps
RPE 8
7A
Standing Shoulder Press (Dumbbell)
3
8-12 reps
RPE 8
7B
Hammer Curl
3
8-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Smith Machine)
1
1
3
8-12 reps
8-12 reps
4-6 reps
RPE 5
RPE 7
RPE 9
2
Bench Press (Smith Machine)
3
8-12 reps
RPE 8
3
Bicep Curl (Machine)
3
8-12 reps
RPE 8
4
Pullover (Dumbbell)
3
5-10 reps
RPE 8
5
Tricep Extension (Cable)
3
8-12 reps
RPE 8
6
Lat Pulldown
3
8-12 reps
RPE 8
7A
Standing Shoulder Press (Dumbbell)
3
8-12 reps
RPE 8
7B
Hammer Curl
3
8-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Smith Machine)
1
1
3
8-12 reps
8-12 reps
4-6 reps
RPE 5
RPE 7
RPE 9
2
Bench Press (Smith Machine)
3
8-12 reps
RPE 8
3
Bicep Curl (Machine)
3
8-12 reps
RPE 8
4
Pullover (Dumbbell)
3
5-10 reps
RPE 8
5
Tricep Extension (Cable)
3
8-12 reps
RPE 8
6
Lat Pulldown
3
8-12 reps
RPE 8
7A
Standing Shoulder Press (Dumbbell)
3
8-12 reps
RPE 8
7B
Hammer Curl
3
8-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Smith Machine)
1
1
3
8-12 reps
8-12 reps
4-6 reps
RPE 5
RPE 7
RPE 9
2
Bench Press (Smith Machine)
3
8-12 reps
RPE 8
3
Bicep Curl (Machine)
3
8-12 reps
RPE 8
4
Pullover (Dumbbell)
3
5-10 reps
RPE 8
5
Tricep Extension (Cable)
3
8-12 reps
RPE 8
6
Lat Pulldown
3
8-12 reps
RPE 8
7A
Standing Shoulder Press (Dumbbell)
3
8-12 reps
RPE 8
7B
Hammer Curl
3
8-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Smith Machine)
1
1
3
8-12 reps
8-12 reps
4-6 reps
RPE 5
RPE 7
RPE 9
2
Bench Press (Smith Machine)
3
8-12 reps
RPE 8
3
Bicep Curl (Machine)
3
8-12 reps
RPE 8
4
Pullover (Dumbbell)
3
5-10 reps
RPE 8
5
Tricep Extension (Cable)
3
8-12 reps
RPE 8
6
Lat Pulldown
3
8-12 reps
RPE 8
7A
Standing Shoulder Press (Dumbbell)
3
8-12 reps
RPE 8
7B
Hammer Curl
3
8-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Smith Machine)
1
1
3
8-12 reps
8-12 reps
4-6 reps
RPE 5
RPE 7
RPE 9
2
Bench Press (Smith Machine)
3
8-12 reps
RPE 8
3
Bicep Curl (Machine)
3
8-12 reps
RPE 8
4
Pullover (Dumbbell)
3
5-10 reps
RPE 8
5
Tricep Extension (Cable)
3
8-12 reps
RPE 8
6
Lat Pulldown
3
8-12 reps
RPE 8
7A
Standing Shoulder Press (Dumbbell)
3
8-12 reps
RPE 8
7B
Hammer Curl
3
8-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
1
3
8-12 reps
8-12 reps
4-6 reps
RPE 5
RPE 7
RPE 9
2
Romanian Deadlift (Smith Machine)
3
5-10 reps
RPE 8
3
Decline Crunch (Weighted)
3
10-30 reps
RPE 10
4
Reverse Abs Crunch (Bodyweight)
3
5-15 reps
RPE 10
5
Leg Press
3
15-20 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
1
3
8-12 reps
8-12 reps
4-6 reps
RPE 5
RPE 7
RPE 9
2
Romanian Deadlift (Smith Machine)
3
5-10 reps
RPE 8
3
Decline Crunch (Weighted)
3
10-30 reps
RPE 10
4
Reverse Abs Crunch (Bodyweight)
3
5-15 reps
RPE 10
5
Leg Press
3
15-20 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
1
3
8-12 reps
8-12 reps
4-6 reps
RPE 5
RPE 7
RPE 9
2
Romanian Deadlift (Smith Machine)
3
5-10 reps
RPE 8
3
Decline Crunch (Weighted)
3
10-30 reps
RPE 10
4
Reverse Abs Crunch (Bodyweight)
3
5-15 reps
RPE 10
5
Leg Press
3
15-20 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
1
3
8-12 reps
8-12 reps
4-6 reps
RPE 5
RPE 7
RPE 9
2
Romanian Deadlift (Smith Machine)
3
5-10 reps
RPE 8
3
Decline Crunch (Weighted)
3
10-30 reps
RPE 10
4
Reverse Abs Crunch (Bodyweight)
3
5-15 reps
RPE 10
5
Leg Press
3
15-20 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
1
3
8-12 reps
8-12 reps
4-6 reps
RPE 5
RPE 7
RPE 9
2
Romanian Deadlift (Smith Machine)
3
5-10 reps
RPE 8
3
Decline Crunch (Weighted)
3
10-30 reps
RPE 10
4
Reverse Abs Crunch (Bodyweight)
3
5-15 reps
RPE 10
5
Leg Press
3
15-20 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
1
3
8-12 reps
8-12 reps
4-6 reps
RPE 5
RPE 7
RPE 9
2
Romanian Deadlift (Smith Machine)
3
5-10 reps
RPE 8
3
Decline Crunch (Weighted)
3
10-30 reps
RPE 10
4
Reverse Abs Crunch (Bodyweight)
3
5-15 reps
RPE 10
5
Leg Press
3
15-20 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
1
3
8-12 reps
8-12 reps
4-6 reps
RPE 5
RPE 7
RPE 9
2
Romanian Deadlift (Smith Machine)
3
5-10 reps
RPE 8
3
Decline Crunch (Weighted)
3
10-30 reps
RPE 10
4
Reverse Abs Crunch (Bodyweight)
3
5-15 reps
RPE 10
5
Leg Press
3
15-20 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
1
3
8-12 reps
8-12 reps
4-6 reps
RPE 5
RPE 7
RPE 9
2
Romanian Deadlift (Smith Machine)
3
5-10 reps
RPE 8
3
Decline Crunch (Weighted)
3
10-30 reps
RPE 10
4
Reverse Abs Crunch (Bodyweight)
3
5-15 reps
RPE 10
5
Leg Press
3
15-20 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
1
3
8-12 reps
8-12 reps
4-6 reps
RPE 5
RPE 7
RPE 9
2
Romanian Deadlift (Smith Machine)
3
5-10 reps
RPE 8
3
Decline Crunch (Weighted)
3
10-30 reps
RPE 10
4
Reverse Abs Crunch (Bodyweight)
3
5-15 reps
RPE 10
5
Leg Press
3
15-20 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
1
3
8-12 reps
8-12 reps
4-6 reps
RPE 5
RPE 7
RPE 9
2
Romanian Deadlift (Smith Machine)
3
5-10 reps
RPE 8
3
Decline Crunch (Weighted)
3
10-30 reps
RPE 10
4
Reverse Abs Crunch (Bodyweight)
3
5-15 reps
RPE 10
5
Leg Press
3
15-20 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
1
3
8-12 reps
8-12 reps
4-6 reps
RPE 5
RPE 7
RPE 9
2
Romanian Deadlift (Smith Machine)
3
5-10 reps
RPE 8
3
Decline Crunch (Weighted)
3
10-30 reps
RPE 10
4
Reverse Abs Crunch (Bodyweight)
3
5-15 reps
RPE 10
5
Leg Press
3
15-20 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
1
3
8-12 reps
8-12 reps
4-6 reps
RPE 5
RPE 7
RPE 9
2
Romanian Deadlift (Smith Machine)
3
5-10 reps
RPE 8
3
Decline Crunch (Weighted)
3
10-30 reps
RPE 10
4
Reverse Abs Crunch (Bodyweight)
3
5-15 reps
RPE 10
5
Leg Press
3
15-20 reps
RPE 8
Week 1
1 / 12 Weeks
Day 1
1
Shoulder Press Smith machine1 Set
3 Sets
1 Set
8-12 Reps
4-6 Reps
8-12 Reps
@6
@8
@10
2A
Front Raise3 Sets
8-12 Reps
@8
2B
Skull Crusher (Dumbbell)3 Sets
8-12 Reps
@8
3A
Pull-Up (Assisted)3 Sets
5-10 Reps
@8
3B
Dip (Assisted)3 Sets
5-10 Reps
@8
4
Chest Supported Row (Machine)3 Sets
5-10 Reps
@8
5A
Bicep Curl (Cable)3 Sets
8-12 Reps
@8
5B
Chest Fly (Cable)3 Sets
8-12 Reps
@8
Day 2
1
Trap Bar Deadlift1 Set
1 Set
3 Sets
8-12 Reps
8-12 Reps
4-6 Reps
@5
@7
@9
2
Seated Hamstring Curl3 Sets
8-12 Reps
@8
3
Leg Extension3 Sets
8-12 Reps
@8
4
Walking Lunge (Dumbbell)3 Sets
6-12 Reps
@8
5A
Plank3 Sets
45-120 Reps
@8
5B
Cable Crunch3 Sets
10-25 Reps
@8
Day 3
1
Bent Over Row (Smith Machine)1 Set
1 Set
3 Sets
8-12 Reps
8-12 Reps
4-6 Reps
@5
@7
@9
2
Bench Press (Smith Machine)3 Sets
8-12 Reps
@8
3
Bicep Curl (Machine)3 Sets
8-12 Reps
@8
4
Pullover (Dumbbell)3 Sets
5-10 Reps
@8
5
Tricep Extension (Cable)3 Sets
8-12 Reps
@8
6
Lat Pulldown3 Sets
8-12 Reps
@8
7A
Standing Shoulder Press (Dumbbell)3 Sets
8-12 Reps
@8
7B
Hammer Curl3 Sets
8-12 Reps
@8
Day 4
1
Squat (Smith Machine)1 Set
1 Set
3 Sets
8-12 Reps
8-12 Reps
4-6 Reps
@5
@7
@9
2
Romanian Deadlift (Smith Machine)3 Sets
5-10 Reps
@8
3
Decline Crunch (Weighted)3 Sets
10-30 Reps
@10
4
Reverse Abs Crunch (Bodyweight)3 Sets
5-15 Reps
@10
5
Leg Press3 Sets
15-20 Reps
@8