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UpperLowerBro Program

by Wajeeh Hassan

Program Description

Unlock your potential with the UpperLowerBro Program, a comprehensive 12-week bodybuilding journey designed for intermediate lifters. This six-day-a-week regimen balances upper and lower body workouts to maximize muscle growth and strength. Utilizing a full gym, you'll engage in targeted exercises that push your limits and sculpt your physique. Get ready to elevate your training and achieve the results you've been striving for!

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    50 minutes
  • Created
    Jun 21, 2025 08:54
  • Last Edited
    Jun 21, 2025 08:56
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
5-8 reps
RPE 10
2
Wide Grip Lat Pulldown
3
8-12 reps
RPE 9
3
Chest Press (Machine)
3
8-12 reps
RPE 10
4
Lat Pulldown (Close Grip)
3
10-15 reps
RPE 10
5
Cable Crossover
2
10-15 reps
-
6
Standing Pullover (Cable)
2
10-15 reps
-
7
Rear Delt Fly (Machine)
2
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
5-8 reps
RPE 10
2
Wide Grip Lat Pulldown
3
8-12 reps
RPE 9
3
Chest Press (Machine)
3
8-12 reps
RPE 10
4
Lat Pulldown (Close Grip)
3
10-15 reps
RPE 10
5
Cable Crossover
2
10-15 reps
-
6
Standing Pullover (Cable)
2
10-15 reps
-
7
Rear Delt Fly (Machine)
2
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
5-8 reps
RPE 10
2
Wide Grip Lat Pulldown
3
8-12 reps
RPE 9
3
Chest Press (Machine)
3
8-12 reps
RPE 10
4
Lat Pulldown (Close Grip)
3
10-15 reps
RPE 10
5
Cable Crossover
2
10-15 reps
-
6
Standing Pullover (Cable)
2
10-15 reps
-
7
Rear Delt Fly (Machine)
2
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
5-8 reps
RPE 10
2
Wide Grip Lat Pulldown
3
8-12 reps
RPE 9
3
Chest Press (Machine)
3
8-12 reps
RPE 10
4
Lat Pulldown (Close Grip)
3
10-15 reps
RPE 10
5
Cable Crossover
2
10-15 reps
-
6
Standing Pullover (Cable)
2
10-15 reps
-
7
Rear Delt Fly (Machine)
2
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
5-8 reps
RPE 10
2
Wide Grip Lat Pulldown
3
8-12 reps
RPE 9
3
Chest Press (Machine)
3
8-12 reps
RPE 10
4
Lat Pulldown (Close Grip)
3
10-15 reps
RPE 10
5
Cable Crossover
2
10-15 reps
-
6
Standing Pullover (Cable)
2
10-15 reps
-
7
Rear Delt Fly (Machine)
2
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
5-8 reps
RPE 10
2
Wide Grip Lat Pulldown
3
8-12 reps
RPE 9
3
Chest Press (Machine)
3
8-12 reps
RPE 10
4
Lat Pulldown (Close Grip)
3
10-15 reps
RPE 10
5
Cable Crossover
2
10-15 reps
-
6
Standing Pullover (Cable)
2
10-15 reps
-
7
Rear Delt Fly (Machine)
2
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
5-8 reps
RPE 10
2
Wide Grip Lat Pulldown
3
8-12 reps
RPE 9
3
Chest Press (Machine)
3
8-12 reps
RPE 10
4
Lat Pulldown (Close Grip)
3
10-15 reps
RPE 10
5
Cable Crossover
2
10-15 reps
-
6
Standing Pullover (Cable)
2
10-15 reps
-
7
Rear Delt Fly (Machine)
2
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
5-8 reps
RPE 10
2
Wide Grip Lat Pulldown
3
8-12 reps
RPE 9
3
Chest Press (Machine)
3
8-12 reps
RPE 10
4
Lat Pulldown (Close Grip)
3
10-15 reps
RPE 10
5
Cable Crossover
2
10-15 reps
-
6
Standing Pullover (Cable)
2
10-15 reps
-
7
Rear Delt Fly (Machine)
2
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
5-8 reps
RPE 10
2
Wide Grip Lat Pulldown
3
8-12 reps
RPE 9
3
Chest Press (Machine)
3
8-12 reps
RPE 10
4
Lat Pulldown (Close Grip)
3
10-15 reps
RPE 10
5
Cable Crossover
2
10-15 reps
-
6
Standing Pullover (Cable)
2
10-15 reps
-
7
Rear Delt Fly (Machine)
2
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
5-8 reps
RPE 10
2
Wide Grip Lat Pulldown
3
8-12 reps
RPE 9
3
Chest Press (Machine)
3
8-12 reps
RPE 10
4
Lat Pulldown (Close Grip)
3
10-15 reps
RPE 10
5
Cable Crossover
2
10-15 reps
-
6
Standing Pullover (Cable)
2
10-15 reps
-
7
Rear Delt Fly (Machine)
2
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
5-8 reps
RPE 10
2
Wide Grip Lat Pulldown
3
8-12 reps
RPE 9
3
Chest Press (Machine)
3
8-12 reps
RPE 10
4
Lat Pulldown (Close Grip)
3
10-15 reps
RPE 10
5
Cable Crossover
2
10-15 reps
-
6
Standing Pullover (Cable)
2
10-15 reps
-
7
Rear Delt Fly (Machine)
2
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
5-8 reps
RPE 10
2
Wide Grip Lat Pulldown
3
8-12 reps
RPE 9
3
Chest Press (Machine)
3
8-12 reps
RPE 10
4
Lat Pulldown (Close Grip)
3
10-15 reps
RPE 10
5
Cable Crossover
2
10-15 reps
-
6
Standing Pullover (Cable)
2
10-15 reps
-
7
Rear Delt Fly (Machine)
2
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Pull
1
2
5-10 reps
5-8 reps
-
-
2
Power Shrug
3
8-10 reps
-
3
Farmer's Walk (Weighted)
2
1-2 mins
-
4
Leg Extension
3
8-10 reps
-
5
Leg Raise (Captain's Chair)
3
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Pull
1
2
5-10 reps
5-8 reps
-
-
2
Power Shrug
3
8-10 reps
-
3
Farmer's Walk (Weighted)
2
1-2 mins
-
4
Leg Extension
3
8-10 reps
-
5
Leg Raise (Captain's Chair)
3
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Pull
1
2
5-10 reps
5-8 reps
-
-
2
Power Shrug
3
8-10 reps
-
3
Farmer's Walk (Weighted)
2
1-2 mins
-
4
Leg Extension
3
8-10 reps
-
5
Leg Raise (Captain's Chair)
3
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Pull
1
2
5-10 reps
5-8 reps
-
-
2
Power Shrug
3
8-10 reps
-
3
Farmer's Walk (Weighted)
2
1-2 mins
-
4
Leg Extension
3
8-10 reps
-
5
Leg Raise (Captain's Chair)
3
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Pull
1
2
5-10 reps
5-8 reps
-
-
2
Power Shrug
3
8-10 reps
-
3
Farmer's Walk (Weighted)
2
1-2 mins
-
4
Leg Extension
3
8-10 reps
-
5
Leg Raise (Captain's Chair)
3
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Pull
1
2
5-10 reps
5-8 reps
-
-
2
Power Shrug
3
8-10 reps
-
3
Farmer's Walk (Weighted)
2
1-2 mins
-
4
Leg Extension
3
8-10 reps
-
5
Leg Raise (Captain's Chair)
3
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Pull
1
2
5-10 reps
5-8 reps
-
-
2
Power Shrug
3
8-10 reps
-
3
Farmer's Walk (Weighted)
2
1-2 mins
-
4
Leg Extension
3
8-10 reps
-
5
Leg Raise (Captain's Chair)
3
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Pull
1
2
5-10 reps
5-8 reps
-
-
2
Power Shrug
3
8-10 reps
-
3
Farmer's Walk (Weighted)
2
1-2 mins
-
4
Leg Extension
3
8-10 reps
-
5
Leg Raise (Captain's Chair)
3
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Pull
1
2
5-10 reps
5-8 reps
-
-
2
Power Shrug
3
8-10 reps
-
3
Farmer's Walk (Weighted)
2
1-2 mins
-
4
Leg Extension
3
8-10 reps
-
5
Leg Raise (Captain's Chair)
3
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Pull
1
2
5-10 reps
5-8 reps
-
-
2
Power Shrug
3
8-10 reps
-
3
Farmer's Walk (Weighted)
2
1-2 mins
-
4
Leg Extension
3
8-10 reps
-
5
Leg Raise (Captain's Chair)
3
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Pull
1
2
5-10 reps
5-8 reps
-
-
2
Power Shrug
3
8-10 reps
-
3
Farmer's Walk (Weighted)
2
1-2 mins
-
4
Leg Extension
3
8-10 reps
-
5
Leg Raise (Captain's Chair)
3
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Pull
1
2
5-10 reps
5-8 reps
-
-
2
Power Shrug
3
8-10 reps
-
3
Farmer's Walk (Weighted)
2
1-2 mins
-
4
Leg Extension
3
8-10 reps
-
5
Leg Raise (Captain's Chair)
3
8-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Dumbbell)
3
8-12 reps
-
2
Dip (Weighted)
2
5-8 reps
-
3
Tricep Pushdown (Cable)
2
8-15 reps
-
4
Bicep Curl (Barbell)
2
6-10 reps
-
5
Overhead Tricep Extension (Cable)
2
10-15 reps
-
6
Lateral Raise (Cable)
3
10-15 reps
-
7
Reverse Wrist Curl (Barbell)
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Dumbbell)
3
8-12 reps
-
2
Dip (Weighted)
2
5-8 reps
-
3
Tricep Pushdown (Cable)
2
8-15 reps
-
4
Bicep Curl (Barbell)
2
6-10 reps
-
5
Overhead Tricep Extension (Cable)
2
10-15 reps
-
6
Lateral Raise (Cable)
3
10-15 reps
-
7
Reverse Wrist Curl (Barbell)
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Dumbbell)
3
8-12 reps
-
2
Dip (Weighted)
2
5-8 reps
-
3
Tricep Pushdown (Cable)
2
8-15 reps
-
4
Bicep Curl (Barbell)
2
6-10 reps
-
5
Overhead Tricep Extension (Cable)
2
10-15 reps
-
6
Lateral Raise (Cable)
3
10-15 reps
-
7
Reverse Wrist Curl (Barbell)
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Dumbbell)
3
8-12 reps
-
2
Dip (Weighted)
2
5-8 reps
-
3
Tricep Pushdown (Cable)
2
8-15 reps
-
4
Bicep Curl (Barbell)
2
6-10 reps
-
5
Overhead Tricep Extension (Cable)
2
10-15 reps
-
6
Lateral Raise (Cable)
3
10-15 reps
-
7
Reverse Wrist Curl (Barbell)
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Dumbbell)
3
8-12 reps
-
2
Dip (Weighted)
2
5-8 reps
-
3
Tricep Pushdown (Cable)
2
8-15 reps
-
4
Bicep Curl (Barbell)
2
6-10 reps
-
5
Overhead Tricep Extension (Cable)
2
10-15 reps
-
6
Lateral Raise (Cable)
3
10-15 reps
-
7
Reverse Wrist Curl (Barbell)
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Dumbbell)
3
8-12 reps
-
2
Dip (Weighted)
2
5-8 reps
-
3
Tricep Pushdown (Cable)
2
8-15 reps
-
4
Bicep Curl (Barbell)
2
6-10 reps
-
5
Overhead Tricep Extension (Cable)
2
10-15 reps
-
6
Lateral Raise (Cable)
3
10-15 reps
-
7
Reverse Wrist Curl (Barbell)
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Dumbbell)
3
8-12 reps
-
2
Dip (Weighted)
2
5-8 reps
-
3
Tricep Pushdown (Cable)
2
8-15 reps
-
4
Bicep Curl (Barbell)
2
6-10 reps
-
5
Overhead Tricep Extension (Cable)
2
10-15 reps
-
6
Lateral Raise (Cable)
3
10-15 reps
-
7
Reverse Wrist Curl (Barbell)
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Dumbbell)
3
8-12 reps
-
2
Dip (Weighted)
2
5-8 reps
-
3
Tricep Pushdown (Cable)
2
8-15 reps
-
4
Bicep Curl (Barbell)
2
6-10 reps
-
5
Overhead Tricep Extension (Cable)
2
10-15 reps
-
6
Lateral Raise (Cable)
3
10-15 reps
-
7
Reverse Wrist Curl (Barbell)
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Dumbbell)
3
8-12 reps
-
2
Dip (Weighted)
2
5-8 reps
-
3
Tricep Pushdown (Cable)
2
8-15 reps
-
4
Bicep Curl (Barbell)
2
6-10 reps
-
5
Overhead Tricep Extension (Cable)
2
10-15 reps
-
6
Lateral Raise (Cable)
3
10-15 reps
-
7
Reverse Wrist Curl (Barbell)
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Dumbbell)
3
8-12 reps
-
2
Dip (Weighted)
2
5-8 reps
-
3
Tricep Pushdown (Cable)
2
8-15 reps
-
4
Bicep Curl (Barbell)
2
6-10 reps
-
5
Overhead Tricep Extension (Cable)
2
10-15 reps
-
6
Lateral Raise (Cable)
3
10-15 reps
-
7
Reverse Wrist Curl (Barbell)
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Dumbbell)
3
8-12 reps
-
2
Dip (Weighted)
2
5-8 reps
-
3
Tricep Pushdown (Cable)
2
8-15 reps
-
4
Bicep Curl (Barbell)
2
6-10 reps
-
5
Overhead Tricep Extension (Cable)
2
10-15 reps
-
6
Lateral Raise (Cable)
3
10-15 reps
-
7
Reverse Wrist Curl (Barbell)
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Dumbbell)
3
8-12 reps
-
2
Dip (Weighted)
2
5-8 reps
-
3
Tricep Pushdown (Cable)
2
8-15 reps
-
4
Bicep Curl (Barbell)
2
6-10 reps
-
5
Overhead Tricep Extension (Cable)
2
10-15 reps
-
6
Lateral Raise (Cable)
3
10-15 reps
-
7
Reverse Wrist Curl (Barbell)
2
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
2
5-8 reps
-
2
Pull-Up (Weighted)
2
5-8 reps
-
3
Chest Press (Machine)
2
6-12 reps
-
4
Bent Over Row (Barbell)
2
8-10 reps
-
5
Shoulder Press (Machine)
2
6-12 reps
RPE 10
6
Seated Row (Machine)
2
8-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
2
5-8 reps
-
2
Pull-Up (Weighted)
2
5-8 reps
-
3
Chest Press (Machine)
2
6-12 reps
-
4
Bent Over Row (Barbell)
2
8-10 reps
-
5
Shoulder Press (Machine)
2
6-12 reps
RPE 10
6
Seated Row (Machine)
2
8-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
2
5-8 reps
-
2
Pull-Up (Weighted)
2
5-8 reps
-
3
Chest Press (Machine)
2
6-12 reps
-
4
Bent Over Row (Barbell)
2
8-10 reps
-
5
Shoulder Press (Machine)
2
6-12 reps
RPE 10
6
Seated Row (Machine)
2
8-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
2
5-8 reps
-
2
Pull-Up (Weighted)
2
5-8 reps
-
3
Chest Press (Machine)
2
6-12 reps
-
4
Bent Over Row (Barbell)
2
8-10 reps
-
5
Shoulder Press (Machine)
2
6-12 reps
RPE 10
6
Seated Row (Machine)
2
8-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
2
5-8 reps
-
2
Pull-Up (Weighted)
2
5-8 reps
-
3
Chest Press (Machine)
2
6-12 reps
-
4
Bent Over Row (Barbell)
2
8-10 reps
-
5
Shoulder Press (Machine)
2
6-12 reps
RPE 10
6
Seated Row (Machine)
2
8-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
2
5-8 reps
-
2
Pull-Up (Weighted)
2
5-8 reps
-
3
Chest Press (Machine)
2
6-12 reps
-
4
Bent Over Row (Barbell)
2
8-10 reps
-
5
Shoulder Press (Machine)
2
6-12 reps
RPE 10
6
Seated Row (Machine)
2
8-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
2
5-8 reps
-
2
Pull-Up (Weighted)
2
5-8 reps
-
3
Chest Press (Machine)
2
6-12 reps
-
4
Bent Over Row (Barbell)
2
8-10 reps
-
5
Shoulder Press (Machine)
2
6-12 reps
RPE 10
6
Seated Row (Machine)
2
8-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
2
5-8 reps
-
2
Pull-Up (Weighted)
2
5-8 reps
-
3
Chest Press (Machine)
2
6-12 reps
-
4
Bent Over Row (Barbell)
2
8-10 reps
-
5
Shoulder Press (Machine)
2
6-12 reps
RPE 10
6
Seated Row (Machine)
2
8-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
2
5-8 reps
-
2
Pull-Up (Weighted)
2
5-8 reps
-
3
Chest Press (Machine)
2
6-12 reps
-
4
Bent Over Row (Barbell)
2
8-10 reps
-
5
Shoulder Press (Machine)
2
6-12 reps
RPE 10
6
Seated Row (Machine)
2
8-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
2
5-8 reps
-
2
Pull-Up (Weighted)
2
5-8 reps
-
3
Chest Press (Machine)
2
6-12 reps
-
4
Bent Over Row (Barbell)
2
8-10 reps
-
5
Shoulder Press (Machine)
2
6-12 reps
RPE 10
6
Seated Row (Machine)
2
8-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
2
5-8 reps
-
2
Pull-Up (Weighted)
2
5-8 reps
-
3
Chest Press (Machine)
2
6-12 reps
-
4
Bent Over Row (Barbell)
2
8-10 reps
-
5
Shoulder Press (Machine)
2
6-12 reps
RPE 10
6
Seated Row (Machine)
2
8-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
2
5-8 reps
-
2
Pull-Up (Weighted)
2
5-8 reps
-
3
Chest Press (Machine)
2
6-12 reps
-
4
Bent Over Row (Barbell)
2
8-10 reps
-
5
Shoulder Press (Machine)
2
6-12 reps
RPE 10
6
Seated Row (Machine)
2
8-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
8-12 reps
RPE 10
2
Romanian Deadlift (Barbell)
2
8-10 reps
-
3
Power Shrug
3
8-10 reps
-
4
Leg Extension
3
8-15 reps
-
5
Hanging Leg Raise
3
8-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
8-12 reps
RPE 10
2
Romanian Deadlift (Barbell)
2
8-10 reps
-
3
Power Shrug
3
8-10 reps
-
4
Leg Extension
3
8-15 reps
-
5
Hanging Leg Raise
3
8-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
8-12 reps
RPE 10
2
Romanian Deadlift (Barbell)
2
8-10 reps
-
3
Power Shrug
3
8-10 reps
-
4
Leg Extension
3
8-15 reps
-
5
Hanging Leg Raise
3
8-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
8-12 reps
RPE 10
2
Romanian Deadlift (Barbell)
2
8-10 reps
-
3
Power Shrug
3
8-10 reps
-
4
Leg Extension
3
8-15 reps
-
5
Hanging Leg Raise
3
8-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
8-12 reps
RPE 10
2
Romanian Deadlift (Barbell)
2
8-10 reps
-
3
Power Shrug
3
8-10 reps
-
4
Leg Extension
3
8-15 reps
-
5
Hanging Leg Raise
3
8-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
8-12 reps
RPE 10
2
Romanian Deadlift (Barbell)
2
8-10 reps
-
3
Power Shrug
3
8-10 reps
-
4
Leg Extension
3
8-15 reps
-
5
Hanging Leg Raise
3
8-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
8-12 reps
RPE 10
2
Romanian Deadlift (Barbell)
2
8-10 reps
-
3
Power Shrug
3
8-10 reps
-
4
Leg Extension
3
8-15 reps
-
5
Hanging Leg Raise
3
8-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
8-12 reps
RPE 10
2
Romanian Deadlift (Barbell)
2
8-10 reps
-
3
Power Shrug
3
8-10 reps
-
4
Leg Extension
3
8-15 reps
-
5
Hanging Leg Raise
3
8-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
8-12 reps
RPE 10
2
Romanian Deadlift (Barbell)
2
8-10 reps
-
3
Power Shrug
3
8-10 reps
-
4
Leg Extension
3
8-15 reps
-
5
Hanging Leg Raise
3
8-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
8-12 reps
RPE 10
2
Romanian Deadlift (Barbell)
2
8-10 reps
-
3
Power Shrug
3
8-10 reps
-
4
Leg Extension
3
8-15 reps
-
5
Hanging Leg Raise
3
8-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
8-12 reps
RPE 10
2
Romanian Deadlift (Barbell)
2
8-10 reps
-
3
Power Shrug
3
8-10 reps
-
4
Leg Extension
3
8-15 reps
-
5
Hanging Leg Raise
3
8-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
8-12 reps
RPE 10
2
Romanian Deadlift (Barbell)
2
8-10 reps
-
3
Power Shrug
3
8-10 reps
-
4
Leg Extension
3
8-15 reps
-
5
Hanging Leg Raise
3
8-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Dumbbell)
2
10-15 reps
-
2
Overhead Tricep Extension (Cable)
2
10-15 reps
-
3
Bicep Curl (Cable)
2
8-12 reps
-
4
Tricep Pushdown (Cable)
2
8-15 reps
-
5
Lateral Raise (Cable)
4
8-15 reps
-
6
Rear Delt Fly (Machine)
2
15-20 reps
-
7
Wrist Curls
1
15-20 reps
-
8
Neck Flexion
1
15-20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Dumbbell)
2
10-15 reps
-
2
Overhead Tricep Extension (Cable)
2
10-15 reps
-
3
Bicep Curl (Cable)
2
8-12 reps
-
4
Tricep Pushdown (Cable)
2
8-15 reps
-
5
Lateral Raise (Cable)
4
8-15 reps
-
6
Rear Delt Fly (Machine)
2
15-20 reps
-
7
Wrist Curls
1
15-20 reps
-
8
Neck Flexion
1
15-20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Dumbbell)
2
10-15 reps
-
2
Overhead Tricep Extension (Cable)
2
10-15 reps
-
3
Bicep Curl (Cable)
2
8-12 reps
-
4
Tricep Pushdown (Cable)
2
8-15 reps
-
5
Lateral Raise (Cable)
4
8-15 reps
-
6
Rear Delt Fly (Machine)
2
15-20 reps
-
7
Wrist Curls
1
15-20 reps
-
8
Neck Flexion
1
15-20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Dumbbell)
2
10-15 reps
-
2
Overhead Tricep Extension (Cable)
2
10-15 reps
-
3
Bicep Curl (Cable)
2
8-12 reps
-
4
Tricep Pushdown (Cable)
2
8-15 reps
-
5
Lateral Raise (Cable)
4
8-15 reps
-
6
Rear Delt Fly (Machine)
2
15-20 reps
-
7
Wrist Curls
1
15-20 reps
-
8
Neck Flexion
1
15-20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Dumbbell)
2
10-15 reps
-
2
Overhead Tricep Extension (Cable)
2
10-15 reps
-
3
Bicep Curl (Cable)
2
8-12 reps
-
4
Tricep Pushdown (Cable)
2
8-15 reps
-
5
Lateral Raise (Cable)
4
8-15 reps
-
6
Rear Delt Fly (Machine)
2
15-20 reps
-
7
Wrist Curls
1
15-20 reps
-
8
Neck Flexion
1
15-20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Dumbbell)
2
10-15 reps
-
2
Overhead Tricep Extension (Cable)
2
10-15 reps
-
3
Bicep Curl (Cable)
2
8-12 reps
-
4
Tricep Pushdown (Cable)
2
8-15 reps
-
5
Lateral Raise (Cable)
4
8-15 reps
-
6
Rear Delt Fly (Machine)
2
15-20 reps
-
7
Wrist Curls
1
15-20 reps
-
8
Neck Flexion
1
15-20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Dumbbell)
2
10-15 reps
-
2
Overhead Tricep Extension (Cable)
2
10-15 reps
-
3
Bicep Curl (Cable)
2
8-12 reps
-
4
Tricep Pushdown (Cable)
2
8-15 reps
-
5
Lateral Raise (Cable)
4
8-15 reps
-
6
Rear Delt Fly (Machine)
2
15-20 reps
-
7
Wrist Curls
1
15-20 reps
-
8
Neck Flexion
1
15-20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Dumbbell)
2
10-15 reps
-
2
Overhead Tricep Extension (Cable)
2
10-15 reps
-
3
Bicep Curl (Cable)
2
8-12 reps
-
4
Tricep Pushdown (Cable)
2
8-15 reps
-
5
Lateral Raise (Cable)
4
8-15 reps
-
6
Rear Delt Fly (Machine)
2
15-20 reps
-
7
Wrist Curls
1
15-20 reps
-
8
Neck Flexion
1
15-20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Dumbbell)
2
10-15 reps
-
2
Overhead Tricep Extension (Cable)
2
10-15 reps
-
3
Bicep Curl (Cable)
2
8-12 reps
-
4
Tricep Pushdown (Cable)
2
8-15 reps
-
5
Lateral Raise (Cable)
4
8-15 reps
-
6
Rear Delt Fly (Machine)
2
15-20 reps
-
7
Wrist Curls
1
15-20 reps
-
8
Neck Flexion
1
15-20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Dumbbell)
2
10-15 reps
-
2
Overhead Tricep Extension (Cable)
2
10-15 reps
-
3
Bicep Curl (Cable)
2
8-12 reps
-
4
Tricep Pushdown (Cable)
2
8-15 reps
-
5
Lateral Raise (Cable)
4
8-15 reps
-
6
Rear Delt Fly (Machine)
2
15-20 reps
-
7
Wrist Curls
1
15-20 reps
-
8
Neck Flexion
1
15-20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Dumbbell)
2
10-15 reps
-
2
Overhead Tricep Extension (Cable)
2
10-15 reps
-
3
Bicep Curl (Cable)
2
8-12 reps
-
4
Tricep Pushdown (Cable)
2
8-15 reps
-
5
Lateral Raise (Cable)
4
8-15 reps
-
6
Rear Delt Fly (Machine)
2
15-20 reps
-
7
Wrist Curls
1
15-20 reps
-
8
Neck Flexion
1
15-20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Dumbbell)
2
10-15 reps
-
2
Overhead Tricep Extension (Cable)
2
10-15 reps
-
3
Bicep Curl (Cable)
2
8-12 reps
-
4
Tricep Pushdown (Cable)
2
8-15 reps
-
5
Lateral Raise (Cable)
4
8-15 reps
-
6
Rear Delt Fly (Machine)
2
15-20 reps
-
7
Wrist Curls
1
15-20 reps
-
8
Neck Flexion
1
15-20 reps
-
Week 1
1 / 12 Weeks
Day 1
1
Incline Bench Press (Barbell)
3 Sets
5-8 Reps
@10
2
Wide Grip Lat Pulldown
3 Sets
8-12 Reps
@9
3
Chest Press (Machine)
3 Sets
8-12 Reps
@10
4
Lat Pulldown (Close Grip)
3 Sets
10-15 Reps
@10
5
Cable Crossover
2 Sets
10-15 Reps
-
6
Standing Pullover (Cable)
2 Sets
10-15 Reps
-
7
Rear Delt Fly (Machine)
2 Sets
15-20 Reps
-
Day 2
1
High Pull
1 Set
2 Sets
5-10 Reps
5-8 Reps
-
-
2
Power Shrug
3 Sets
8-10 Reps
-
3
Farmer's Walk (Weighted)
2 Sets
1-2 mins
-
4
Leg Extension
3 Sets
8-10 Reps
-
5
Leg Raise (Captain's Chair)
3 Sets
8-10 Reps
-
Day 3
1
Hammer Curl (Dumbbell)
3 Sets
8-12 Reps
-
2
Dip (Weighted)
2 Sets
5-8 Reps
-
3
Tricep Pushdown (Cable)
2 Sets
8-15 Reps
-
4
Bicep Curl (Barbell)
2 Sets
6-10 Reps
-
5
Overhead Tricep Extension (Cable)
2 Sets
10-15 Reps
-
6
Lateral Raise (Cable)
3 Sets
10-15 Reps
-
7
Reverse Wrist Curl (Barbell)
2 Sets
8-12 Reps
-
Day 4
1
Dip (Weighted)
2 Sets
5-8 Reps
-
2
Pull-Up (Weighted)
2 Sets
5-8 Reps
-
3
Chest Press (Machine)
2 Sets
6-12 Reps
-
4
Bent Over Row (Barbell)
2 Sets
8-10 Reps
-
5
Shoulder Press (Machine)
2 Sets
6-12 Reps
@10
6
Seated Row (Machine)
2 Sets
8-15 Reps
-
Day 5
1
Squat (Barbell)
2 Sets
8-12 Reps
@10
2
Romanian Deadlift (Barbell)
2 Sets
8-10 Reps
-
3
Power Shrug
3 Sets
8-10 Reps
-
4
Leg Extension
3 Sets
8-15 Reps
-
5
Hanging Leg Raise
3 Sets
8-15 Reps
-
Day 6
1
Hammer Curl (Dumbbell)
2 Sets
10-15 Reps
-
2
Overhead Tricep Extension (Cable)
2 Sets
10-15 Reps
-
3
Bicep Curl (Cable)
2 Sets
8-12 Reps
-
4
Tricep Pushdown (Cable)
2 Sets
8-15 Reps
-
5
Lateral Raise (Cable)
4 Sets
8-15 Reps
-
6
Rear Delt Fly (Machine)
2 Sets
15-20 Reps
-
7
Wrist Curls
1 Set
15-20 Reps
-
8
Neck Flexion
1 Set
15-20 Reps
-