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Upper lower push pull good

by Grant T.

Program Description

4 day upper body focused body building program

Program Overview

  • Level
    Intermediate, Novice
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    16 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jul 21, 2025 12:34
  • Last Edited
    Aug 03, 2025 03:21

Summary

Unlock your strength potential with the "Upper Lower Push Pull Good" program, a comprehensive 16-week plan designed for serious lifters. Training four days a week, you'll engage in a balanced mix of upper and lower body workouts, focusing on push and pull movements to maximize muscle growth and strength. Each session is crafted to challenge you with targeted exercises like the Incline Bench Press and Lat Pulldown, ensuring you build a well-rounded physique. Get ready to elevate your training and achieve your fitness goals!
Muscle Engagement
Front
Back
MuscleSet
Triceps
12.3%
Lats
11.3%
Biceps
10.8%
Upper Back
10.8%
Front Delts
9.4%
Chest
7.1%
Middle Delts
5.7%
Hamstrings
5.7%
Glutes
5%
Rear Delts
4.7%
Quadriceps
4.2%
Abs
3.5%
Calves
3.5%
Lower Back
2.8%
Adductors
2.1%
Forearms
0.9%
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4.8 Stars with 10, 000+ Ratings
BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
WEEK 13
WEEK 14
WEEK 15
WEEK 16
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
4-6 reps
RPE 10
2
Lat Pulldown
2
4-6 reps
RPE 10
3
AD Press (Smith Machine)
2
4-6 reps
RPE 10
4
Chest Supported T Bar Row
2
4-6 reps
RPE 10
5
Seated Lateral Raise
2
8-12 reps
RPE 10
6
Incline Triceps Pushdown
2
8-12 reps
RPE 10
7
Incline Curl (Dumbbell)
2
6-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
4-6 reps
RPE 10
2
Lat Pulldown
2
4-6 reps
RPE 10
3
AD Press (Smith Machine)
2
4-6 reps
RPE 10
4
Chest Supported T Bar Row
2
4-6 reps
RPE 10
5
Seated Lateral Raise
2
8-12 reps
RPE 10
6
Incline Triceps Pushdown
2
8-12 reps
RPE 10
7
Incline Curl (Dumbbell)
2
6-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
4-6 reps
RPE 10
2
Lat Pulldown
2
4-6 reps
RPE 10
3
AD Press (Smith Machine)
2
4-6 reps
RPE 10
4
Chest Supported T Bar Row
2
4-6 reps
RPE 10
5
Seated Lateral Raise
2
8-12 reps
RPE 10
6
Incline Triceps Pushdown
2
8-12 reps
RPE 10
7
Incline Curl (Dumbbell)
2
6-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
4-6 reps
RPE 10
2
Lat Pulldown
2
4-6 reps
RPE 10
3
AD Press (Smith Machine)
2
4-6 reps
RPE 10
4
Chest Supported T Bar Row
2
4-6 reps
RPE 10
5
Seated Lateral Raise
2
8-12 reps
RPE 10
6
Incline Triceps Pushdown
2
8-12 reps
RPE 10
7
Incline Curl (Dumbbell)
2
6-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
4-6 reps
RPE 10
2
Lat Pulldown
2
4-6 reps
RPE 10
3
AD Press (Smith Machine)
2
4-6 reps
RPE 10
4
Chest Supported T Bar Row
2
4-6 reps
RPE 10
5
Seated Lateral Raise
2
8-12 reps
RPE 10
6
Incline Triceps Pushdown
2
8-12 reps
RPE 10
7
Incline Curl (Dumbbell)
2
6-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
4-6 reps
RPE 10
2
Lat Pulldown
2
4-6 reps
RPE 10
3
AD Press (Smith Machine)
2
4-6 reps
RPE 10
4
Chest Supported T Bar Row
2
4-6 reps
RPE 10
5
Seated Lateral Raise
2
8-12 reps
RPE 10
6
Incline Triceps Pushdown
2
8-12 reps
RPE 10
7
Incline Curl (Dumbbell)
2
6-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
4-6 reps
RPE 10
2
Lat Pulldown
2
4-6 reps
RPE 10
3
AD Press (Smith Machine)
2
4-6 reps
RPE 10
4
Chest Supported T Bar Row
2
4-6 reps
RPE 10
5
Seated Lateral Raise
2
8-12 reps
RPE 10
6
Incline Triceps Pushdown
2
8-12 reps
RPE 10
7
Incline Curl (Dumbbell)
2
6-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
4-6 reps
RPE 10
2
Lat Pulldown
2
4-6 reps
RPE 10
3
AD Press (Smith Machine)
2
4-6 reps
RPE 10
4
Chest Supported T Bar Row
2
4-6 reps
RPE 10
5
Seated Lateral Raise
2
8-12 reps
RPE 10
6
Incline Triceps Pushdown
2
8-12 reps
RPE 10
7
Incline Curl (Dumbbell)
2
6-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
4-6 reps
RPE 10
2
Lat Pulldown
2
4-6 reps
RPE 10
3
AD Press (Smith Machine)
2
4-6 reps
RPE 10
4
Chest Supported T Bar Row
2
4-6 reps
RPE 10
5
Seated Lateral Raise
2
8-12 reps
RPE 10
6
Incline Triceps Pushdown
2
8-12 reps
RPE 10
7
Incline Curl (Dumbbell)
2
6-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
4-6 reps
RPE 10
2
Lat Pulldown
2
4-6 reps
RPE 10
3
AD Press (Smith Machine)
2
4-6 reps
RPE 10
4
Chest Supported T Bar Row
2
4-6 reps
RPE 10
5
Seated Lateral Raise
2
8-12 reps
RPE 10
6
Incline Triceps Pushdown
2
8-12 reps
RPE 10
7
Incline Curl (Dumbbell)
2
6-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
4-6 reps
RPE 10
2
Lat Pulldown
2
4-6 reps
RPE 10
3
AD Press (Smith Machine)
2
4-6 reps
RPE 10
4
Chest Supported T Bar Row
2
4-6 reps
RPE 10
5
Seated Lateral Raise
2
8-12 reps
RPE 10
6
Incline Triceps Pushdown
2
8-12 reps
RPE 10
7
Incline Curl (Dumbbell)
2
6-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
4-6 reps
RPE 10
2
Lat Pulldown
2
4-6 reps
RPE 10
3
AD Press (Smith Machine)
2
4-6 reps
RPE 10
4
Chest Supported T Bar Row
2
4-6 reps
RPE 10
5
Seated Lateral Raise
2
8-12 reps
RPE 10
6
Incline Triceps Pushdown
2
8-12 reps
RPE 10
7
Incline Curl (Dumbbell)
2
6-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
4-6 reps
RPE 10
2
Lat Pulldown
2
4-6 reps
RPE 10
3
AD Press (Smith Machine)
2
4-6 reps
RPE 10
4
Chest Supported T Bar Row
2
4-6 reps
RPE 10
5
Seated Lateral Raise
2
8-12 reps
RPE 10
6
Incline Triceps Pushdown
2
8-12 reps
RPE 10
7
Incline Curl (Dumbbell)
2
6-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
4-6 reps
RPE 10
2
Lat Pulldown
2
4-6 reps
RPE 10
3
AD Press (Smith Machine)
2
4-6 reps
RPE 10
4
Chest Supported T Bar Row
2
4-6 reps
RPE 10
5
Seated Lateral Raise
2
8-12 reps
RPE 10
6
Incline Triceps Pushdown
2
8-12 reps
RPE 10
7
Incline Curl (Dumbbell)
2
6-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
4-6 reps
RPE 10
2
Lat Pulldown
2
4-6 reps
RPE 10
3
AD Press (Smith Machine)
2
4-6 reps
RPE 10
4
Chest Supported T Bar Row
2
4-6 reps
RPE 10
5
Seated Lateral Raise
2
8-12 reps
RPE 10
6
Incline Triceps Pushdown
2
8-12 reps
RPE 10
7
Incline Curl (Dumbbell)
2
6-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
4-6 reps
RPE 10
2
Lat Pulldown
2
4-6 reps
RPE 10
3
AD Press (Smith Machine)
2
4-6 reps
RPE 10
4
Chest Supported T Bar Row
2
4-6 reps
RPE 10
5
Seated Lateral Raise
2
8-12 reps
RPE 10
6
Incline Triceps Pushdown
2
8-12 reps
RPE 10
7
Incline Curl (Dumbbell)
2
6-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Platz Squat
3
4-6 reps
RPE 10
2
Romanian Deadlift (Barbell)
3
4-6 reps
RPE 9
3
Calf Raise (Leg Press)
3
25-30 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Platz Squat
3
4-6 reps
RPE 10
2
Romanian Deadlift (Barbell)
3
4-6 reps
RPE 9
3
Calf Raise (Leg Press)
3
25-30 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Platz Squat
3
4-6 reps
RPE 10
2
Romanian Deadlift (Barbell)
3
4-6 reps
RPE 9
3
Calf Raise (Leg Press)
3
25-30 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Platz Squat
3
4-6 reps
RPE 10
2
Romanian Deadlift (Barbell)
3
4-6 reps
RPE 9
3
Calf Raise (Leg Press)
3
25-30 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Platz Squat
3
4-6 reps
RPE 10
2
Romanian Deadlift (Barbell)
3
4-6 reps
RPE 9
3
Calf Raise (Leg Press)
3
25-30 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Platz Squat
3
4-6 reps
RPE 10
2
Romanian Deadlift (Barbell)
3
4-6 reps
RPE 9
3
Calf Raise (Leg Press)
3
25-30 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Platz Squat
3
4-6 reps
RPE 10
2
Romanian Deadlift (Barbell)
3
4-6 reps
RPE 9
3
Calf Raise (Leg Press)
3
25-30 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Platz Squat
3
4-6 reps
RPE 10
2
Romanian Deadlift (Barbell)
3
4-6 reps
RPE 9
3
Calf Raise (Leg Press)
3
25-30 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Platz Squat
3
4-6 reps
RPE 10
2
Romanian Deadlift (Barbell)
3
4-6 reps
RPE 9
3
Calf Raise (Leg Press)
3
25-30 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Platz Squat
3
4-6 reps
RPE 10
2
Romanian Deadlift (Barbell)
3
4-6 reps
RPE 9
3
Calf Raise (Leg Press)
3
25-30 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Platz Squat
3
4-6 reps
RPE 10
2
Romanian Deadlift (Barbell)
3
4-6 reps
RPE 9
3
Calf Raise (Leg Press)
3
25-30 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Platz Squat
3
4-6 reps
RPE 10
2
Romanian Deadlift (Barbell)
3
4-6 reps
RPE 9
3
Calf Raise (Leg Press)
3
25-30 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Platz Squat
3
4-6 reps
RPE 10
2
Romanian Deadlift (Barbell)
3
4-6 reps
RPE 9
3
Calf Raise (Leg Press)
3
25-30 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Platz Squat
3
4-6 reps
RPE 10
2
Romanian Deadlift (Barbell)
3
4-6 reps
RPE 9
3
Calf Raise (Leg Press)
3
25-30 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Platz Squat
3
4-6 reps
RPE 10
2
Romanian Deadlift (Barbell)
3
4-6 reps
RPE 9
3
Calf Raise (Leg Press)
3
25-30 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Platz Squat
3
4-6 reps
RPE 10
2
Romanian Deadlift (Barbell)
3
4-6 reps
RPE 9
3
Calf Raise (Leg Press)
3
25-30 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
4-6 reps
RPE 9
2
Chest Fly (Machine)
2
8-12 reps
RPE 10
3
Shoulder Press (Machine)
2
4-6 reps
RPE 10
4
Leaning overhead Tricep Extension (rope)
2
8-12 reps
RPE 10
5
Seated Overhead Extension (EZ Bar)
2
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
4-6 reps
RPE 9
2
Chest Fly (Machine)
2
8-12 reps
RPE 10
3
Shoulder Press (Machine)
2
4-6 reps
RPE 10
4
Leaning overhead Tricep Extension (rope)
2
8-12 reps
RPE 10
5
Seated Overhead Extension (EZ Bar)
2
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
4-6 reps
RPE 9
2
Chest Fly (Machine)
2
8-12 reps
RPE 10
3
Shoulder Press (Machine)
2
4-6 reps
RPE 10
4
Leaning overhead Tricep Extension (rope)
2
8-12 reps
RPE 10
5
Seated Overhead Extension (EZ Bar)
2
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
4-6 reps
RPE 9
2
Chest Fly (Machine)
2
8-12 reps
RPE 10
3
Shoulder Press (Machine)
2
4-6 reps
RPE 10
4
Leaning overhead Tricep Extension (rope)
2
8-12 reps
RPE 10
5
Seated Overhead Extension (EZ Bar)
2
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
4-6 reps
RPE 9
2
Chest Fly (Machine)
2
8-12 reps
RPE 10
3
Shoulder Press (Machine)
2
4-6 reps
RPE 10
4
Leaning overhead Tricep Extension (rope)
2
8-12 reps
RPE 10
5
Seated Overhead Extension (EZ Bar)
2
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
4-6 reps
RPE 9
2
Chest Fly (Machine)
2
8-12 reps
RPE 10
3
Shoulder Press (Machine)
2
4-6 reps
RPE 10
4
Leaning overhead Tricep Extension (rope)
2
8-12 reps
RPE 10
5
Seated Overhead Extension (EZ Bar)
2
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
4-6 reps
RPE 9
2
Chest Fly (Machine)
2
8-12 reps
RPE 10
3
Shoulder Press (Machine)
2
4-6 reps
RPE 10
4
Leaning overhead Tricep Extension (rope)
2
8-12 reps
RPE 10
5
Seated Overhead Extension (EZ Bar)
2
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
4-6 reps
RPE 9
2
Chest Fly (Machine)
2
8-12 reps
RPE 10
3
Shoulder Press (Machine)
2
4-6 reps
RPE 10
4
Leaning overhead Tricep Extension (rope)
2
8-12 reps
RPE 10
5
Seated Overhead Extension (EZ Bar)
2
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
4-6 reps
RPE 9
2
Chest Fly (Machine)
2
8-12 reps
RPE 10
3
Shoulder Press (Machine)
2
4-6 reps
RPE 10
4
Leaning overhead Tricep Extension (rope)
2
8-12 reps
RPE 10
5
Seated Overhead Extension (EZ Bar)
2
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
4-6 reps
RPE 9
2
Chest Fly (Machine)
2
8-12 reps
RPE 10
3
Shoulder Press (Machine)
2
4-6 reps
RPE 10
4
Leaning overhead Tricep Extension (rope)
2
8-12 reps
RPE 10
5
Seated Overhead Extension (EZ Bar)
2
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
4-6 reps
RPE 9
2
Chest Fly (Machine)
2
8-12 reps
RPE 10
3
Shoulder Press (Machine)
2
4-6 reps
RPE 10
4
Leaning overhead Tricep Extension (rope)
2
8-12 reps
RPE 10
5
Seated Overhead Extension (EZ Bar)
2
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
4-6 reps
RPE 9
2
Chest Fly (Machine)
2
8-12 reps
RPE 10
3
Shoulder Press (Machine)
2
4-6 reps
RPE 10
4
Leaning overhead Tricep Extension (rope)
2
8-12 reps
RPE 10
5
Seated Overhead Extension (EZ Bar)
2
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
4-6 reps
RPE 9
2
Chest Fly (Machine)
2
8-12 reps
RPE 10
3
Shoulder Press (Machine)
2
4-6 reps
RPE 10
4
Leaning overhead Tricep Extension (rope)
2
8-12 reps
RPE 10
5
Seated Overhead Extension (EZ Bar)
2
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
4-6 reps
RPE 9
2
Chest Fly (Machine)
2
8-12 reps
RPE 10
3
Shoulder Press (Machine)
2
4-6 reps
RPE 10
4
Leaning overhead Tricep Extension (rope)
2
8-12 reps
RPE 10
5
Seated Overhead Extension (EZ Bar)
2
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
4-6 reps
RPE 9
2
Chest Fly (Machine)
2
8-12 reps
RPE 10
3
Shoulder Press (Machine)
2
4-6 reps
RPE 10
4
Leaning overhead Tricep Extension (rope)
2
8-12 reps
RPE 10
5
Seated Overhead Extension (EZ Bar)
2
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
4-6 reps
RPE 9
2
Chest Fly (Machine)
2
8-12 reps
RPE 10
3
Shoulder Press (Machine)
2
4-6 reps
RPE 10
4
Leaning overhead Tricep Extension (rope)
2
8-12 reps
RPE 10
5
Seated Overhead Extension (EZ Bar)
2
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
2
4-6 reps
RPE 10
2
Seated Row (Machine)
2
4-6 reps
RPE 10
3
Wide Grip Lat Pulldown
2
4-6 reps
RPE 10
4
Rear Delt Fly (Machine)
2
10-15 reps
RPE 10
5
Preacher Curl (Barbell)
2
6-12 reps
RPE 10
6
Preacher Curl Machine
2
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
2
4-6 reps
RPE 10
2
Seated Row (Machine)
2
4-6 reps
RPE 10
3
Wide Grip Lat Pulldown
2
4-6 reps
RPE 10
4
Rear Delt Fly (Machine)
2
10-15 reps
RPE 10
5
Preacher Curl (Barbell)
2
6-12 reps
RPE 10
6
Preacher Curl Machine
2
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
2
4-6 reps
RPE 10
2
Seated Row (Machine)
2
4-6 reps
RPE 10
3
Wide Grip Lat Pulldown
2
4-6 reps
RPE 10
4
Rear Delt Fly (Machine)
2
10-15 reps
RPE 10
5
Preacher Curl (Barbell)
2
6-12 reps
RPE 10
6
Preacher Curl Machine
2
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
2
4-6 reps
RPE 10
2
Seated Row (Machine)
2
4-6 reps
RPE 10
3
Wide Grip Lat Pulldown
2
4-6 reps
RPE 10
4
Rear Delt Fly (Machine)
2
10-15 reps
RPE 10
5
Preacher Curl (Barbell)
2
6-12 reps
RPE 10
6
Preacher Curl Machine
2
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
2
4-6 reps
RPE 10
2
Seated Row (Machine)
2
4-6 reps
RPE 10
3
Wide Grip Lat Pulldown
2
4-6 reps
RPE 10
4
Rear Delt Fly (Machine)
2
10-15 reps
RPE 10
5
Preacher Curl (Barbell)
2
6-12 reps
RPE 10
6
Preacher Curl Machine
2
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
2
4-6 reps
RPE 10
2
Seated Row (Machine)
2
4-6 reps
RPE 10
3
Wide Grip Lat Pulldown
2
4-6 reps
RPE 10
4
Rear Delt Fly (Machine)
2
10-15 reps
RPE 10
5
Preacher Curl (Barbell)
2
6-12 reps
RPE 10
6
Preacher Curl Machine
2
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
2
4-6 reps
RPE 10
2
Seated Row (Machine)
2
4-6 reps
RPE 10
3
Wide Grip Lat Pulldown
2
4-6 reps
RPE 10
4
Rear Delt Fly (Machine)
2
10-15 reps
RPE 10
5
Preacher Curl (Barbell)
2
6-12 reps
RPE 10
6
Preacher Curl Machine
2
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
2
4-6 reps
RPE 10
2
Seated Row (Machine)
2
4-6 reps
RPE 10
3
Wide Grip Lat Pulldown
2
4-6 reps
RPE 10
4
Rear Delt Fly (Machine)
2
10-15 reps
RPE 10
5
Preacher Curl (Barbell)
2
6-12 reps
RPE 10
6
Preacher Curl Machine
2
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
2
4-6 reps
RPE 10
2
Seated Row (Machine)
2
4-6 reps
RPE 10
3
Wide Grip Lat Pulldown
2
4-6 reps
RPE 10
4
Rear Delt Fly (Machine)
2
10-15 reps
RPE 10
5
Preacher Curl (Barbell)
2
6-12 reps
RPE 10
6
Preacher Curl Machine
2
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
2
4-6 reps
RPE 10
2
Seated Row (Machine)
2
4-6 reps
RPE 10
3
Wide Grip Lat Pulldown
2
4-6 reps
RPE 10
4
Rear Delt Fly (Machine)
2
10-15 reps
RPE 10
5
Preacher Curl (Barbell)
2
6-12 reps
RPE 10
6
Preacher Curl Machine
2
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
2
4-6 reps
RPE 10
2
Seated Row (Machine)
2
4-6 reps
RPE 10
3
Wide Grip Lat Pulldown
2
4-6 reps
RPE 10
4
Rear Delt Fly (Machine)
2
10-15 reps
RPE 10
5
Preacher Curl (Barbell)
2
6-12 reps
RPE 10
6
Preacher Curl Machine
2
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
2
4-6 reps
RPE 10
2
Seated Row (Machine)
2
4-6 reps
RPE 10
3
Wide Grip Lat Pulldown
2
4-6 reps
RPE 10
4
Rear Delt Fly (Machine)
2
10-15 reps
RPE 10
5
Preacher Curl (Barbell)
2
6-12 reps
RPE 10
6
Preacher Curl Machine
2
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
2
4-6 reps
RPE 10
2
Seated Row (Machine)
2
4-6 reps
RPE 10
3
Wide Grip Lat Pulldown
2
4-6 reps
RPE 10
4
Rear Delt Fly (Machine)
2
10-15 reps
RPE 10
5
Preacher Curl (Barbell)
2
6-12 reps
RPE 10
6
Preacher Curl Machine
2
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
2
4-6 reps
RPE 10
2
Seated Row (Machine)
2
4-6 reps
RPE 10
3
Wide Grip Lat Pulldown
2
4-6 reps
RPE 10
4
Rear Delt Fly (Machine)
2
10-15 reps
RPE 10
5
Preacher Curl (Barbell)
2
6-12 reps
RPE 10
6
Preacher Curl Machine
2
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
2
4-6 reps
RPE 10
2
Seated Row (Machine)
2
4-6 reps
RPE 10
3
Wide Grip Lat Pulldown
2
4-6 reps
RPE 10
4
Rear Delt Fly (Machine)
2
10-15 reps
RPE 10
5
Preacher Curl (Barbell)
2
6-12 reps
RPE 10
6
Preacher Curl Machine
2
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
2
4-6 reps
RPE 10
2
Seated Row (Machine)
2
4-6 reps
RPE 10
3
Wide Grip Lat Pulldown
2
4-6 reps
RPE 10
4
Rear Delt Fly (Machine)
2
10-15 reps
RPE 10
5
Preacher Curl (Barbell)
2
6-12 reps
RPE 10
6
Preacher Curl Machine
2
8-12 reps
RPE 10
Week 1
1 / 16 Weeks
Day 1
1
Incline Bench Press (Smith Machine)
2 Sets
4-6 Reps
@10
2
Lat Pulldown
2 Sets
4-6 Reps
@10
3
AD Press (Smith Machine)
2 Sets
4-6 Reps
@10
4
Chest Supported T Bar Row
2 Sets
4-6 Reps
@10
5
Seated Lateral Raise
2 Sets
8-12 Reps
@10
6
Incline Triceps Pushdown
2 Sets
8-12 Reps
@10
7
Incline Curl (Dumbbell)
2 Sets
6-12 Reps
@10
Day 3
1
Bench Press (Barbell)
2 Sets
4-6 Reps
@9
2
Chest Fly (Machine)
2 Sets
8-12 Reps
@10
3
Shoulder Press (Machine)
2 Sets
4-6 Reps
@10
4
Leaning overhead Tricep Extension (rope)
2 Sets
8-12 Reps
@10
5
Seated Overhead Extension (EZ Bar)
2 Sets
8-12 Reps
@10
Day 4
1
Lat Pulldown (Neutral Grip)
2 Sets
4-6 Reps
@10
2
Seated Row (Machine)
2 Sets
4-6 Reps
@10
3
Wide Grip Lat Pulldown
2 Sets
4-6 Reps
@10
4
Rear Delt Fly (Machine)
2 Sets
10-15 Reps
@10
5
Preacher Curl (Barbell)
2 Sets
6-12 Reps
@10
6
Preacher Curl Machine
2 Sets
8-12 Reps
@10
Day 2
1
Platz Squat
3 Sets
4-6 Reps
@10
2
Romanian Deadlift (Barbell)
3 Sets
4-6 Reps
@9
3
Calf Raise (Leg Press)
3 Sets
25-30 Reps
@10