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BoostcampPNG

Low Volume Upper/Lower

by Dusty D.
1 athletes joined

Program Description

Build muscle in faster-than-average workouts with lower volume work done to failure and using supersets. Equipment and supersets with my local AnyTime Fitness in mind. Sub any exercise with a similar movement pattern if needed or wanted.

Program Overview

  • Level
    Novice, Intermediate, Advanced
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    50 minutes
  • Created
    Aug 21, 2024 05:09
  • Last Edited
    Dec 30, 2024 09:29
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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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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
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
2
6-12 reps
RPE 10
1B
Chest Supported Row (Dumbbell)
2
8-15 reps
RPE 10
2A
Arnold Press
2
6-10 reps
RPE 10
2B
Lat Pulldown (Close Grip)
2
6-10 reps
RPE 10
3A
Incline Curl (Dumbbell)
2
6-12 reps
RPE 10
3B
Overhead Extension (Dumbbell)
2
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
2
6-12 reps
RPE 10
1B
Chest Supported Row (Dumbbell)
2
8-15 reps
RPE 10
2A
Arnold Press
2
6-10 reps
RPE 10
2B
Lat Pulldown (Close Grip)
2
6-10 reps
RPE 10
3A
Incline Curl (Dumbbell)
2
6-12 reps
RPE 10
3B
Overhead Extension (Dumbbell)
2
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
2
6-12 reps
RPE 10
1B
Chest Supported Row (Dumbbell)
2
8-15 reps
RPE 10
2A
Arnold Press
2
6-10 reps
RPE 10
2B
Lat Pulldown (Close Grip)
2
6-10 reps
RPE 10
3A
Incline Curl (Dumbbell)
2
6-12 reps
RPE 10
3B
Overhead Extension (Dumbbell)
2
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
2
6-12 reps
RPE 10
1B
Chest Supported Row (Dumbbell)
2
8-15 reps
RPE 10
2A
Arnold Press
2
6-10 reps
RPE 10
2B
Lat Pulldown (Close Grip)
2
6-10 reps
RPE 10
3A
Incline Curl (Dumbbell)
2
6-12 reps
RPE 10
3B
Overhead Extension (Dumbbell)
2
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
2
6-12 reps
RPE 10
1B
Chest Supported Row (Dumbbell)
2
8-15 reps
RPE 10
2A
Arnold Press
2
6-10 reps
RPE 10
2B
Lat Pulldown (Close Grip)
2
6-10 reps
RPE 10
3A
Incline Curl (Dumbbell)
2
6-12 reps
RPE 10
3B
Overhead Extension (Dumbbell)
2
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
2
6-12 reps
RPE 10
1B
Chest Supported Row (Dumbbell)
2
8-15 reps
RPE 10
2A
Arnold Press
2
6-10 reps
RPE 10
2B
Lat Pulldown (Close Grip)
2
6-10 reps
RPE 10
3A
Incline Curl (Dumbbell)
2
6-12 reps
RPE 10
3B
Overhead Extension (Dumbbell)
2
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
2
6-12 reps
RPE 10
1B
Chest Supported Row (Dumbbell)
2
8-15 reps
RPE 10
2A
Arnold Press
2
6-10 reps
RPE 10
2B
Lat Pulldown (Close Grip)
2
6-10 reps
RPE 10
3A
Incline Curl (Dumbbell)
2
6-12 reps
RPE 10
3B
Overhead Extension (Dumbbell)
2
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
2
6-12 reps
RPE 10
1B
Chest Supported Row (Dumbbell)
2
8-15 reps
RPE 10
2A
Arnold Press
2
6-10 reps
RPE 10
2B
Lat Pulldown (Close Grip)
2
6-10 reps
RPE 10
3A
Incline Curl (Dumbbell)
2
6-12 reps
RPE 10
3B
Overhead Extension (Dumbbell)
2
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
2
6-12 reps
RPE 10
1B
Chest Supported Row (Dumbbell)
2
8-15 reps
RPE 10
2A
Arnold Press
2
6-10 reps
RPE 10
2B
Lat Pulldown (Close Grip)
2
6-10 reps
RPE 10
3A
Incline Curl (Dumbbell)
2
6-12 reps
RPE 10
3B
Overhead Extension (Dumbbell)
2
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
2
6-12 reps
RPE 10
1B
Chest Supported Row (Dumbbell)
2
8-15 reps
RPE 10
2A
Arnold Press
2
6-10 reps
RPE 10
2B
Lat Pulldown (Close Grip)
2
6-10 reps
RPE 10
3A
Incline Curl (Dumbbell)
2
6-12 reps
RPE 10
3B
Overhead Extension (Dumbbell)
2
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
2
6-12 reps
RPE 10
1B
Chest Supported Row (Dumbbell)
2
8-15 reps
RPE 10
2A
Arnold Press
2
6-10 reps
RPE 10
2B
Lat Pulldown (Close Grip)
2
6-10 reps
RPE 10
3A
Incline Curl (Dumbbell)
2
6-12 reps
RPE 10
3B
Overhead Extension (Dumbbell)
2
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
2
6-12 reps
RPE 10
1B
Chest Supported Row (Dumbbell)
2
8-15 reps
RPE 10
2A
Arnold Press
2
6-10 reps
RPE 10
2B
Lat Pulldown (Close Grip)
2
6-10 reps
RPE 10
3A
Incline Curl (Dumbbell)
2
6-12 reps
RPE 10
3B
Overhead Extension (Dumbbell)
2
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Stiff Leg Deadlift
2
4-8 reps
RPE 10
1B
Leg Extension
2
12-20 reps
RPE 10
2A
Leg Press (45 Degrees)
2
8-12 reps
RPE 10
2B
Calf Raise (Leg Press)
2
12-20 reps
RPE 10
3A
Lying Leg Curl
2
6-10 reps
RPE 10
3B
Hanging Toes To Bar
2
6-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Stiff Leg Deadlift
2
4-8 reps
RPE 10
1B
Leg Extension
2
12-20 reps
RPE 10
2A
Leg Press (45 Degrees)
2
8-12 reps
RPE 10
2B
Calf Raise (Leg Press)
2
12-20 reps
RPE 10
3A
Lying Leg Curl
2
6-10 reps
RPE 10
3B
Hanging Toes To Bar
2
6-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Stiff Leg Deadlift
2
4-8 reps
RPE 10
1B
Leg Extension
2
12-20 reps
RPE 10
2A
Leg Press (45 Degrees)
2
8-12 reps
RPE 10
2B
Calf Raise (Leg Press)
2
12-20 reps
RPE 10
3A
Lying Leg Curl
2
6-10 reps
RPE 10
3B
Hanging Toes To Bar
2
6-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Stiff Leg Deadlift
2
4-8 reps
RPE 10
1B
Leg Extension
2
12-20 reps
RPE 10
2A
Leg Press (45 Degrees)
2
8-12 reps
RPE 10
2B
Calf Raise (Leg Press)
2
12-20 reps
RPE 10
3A
Lying Leg Curl
2
6-10 reps
RPE 10
3B
Hanging Toes To Bar
2
6-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Stiff Leg Deadlift
2
4-8 reps
RPE 10
1B
Leg Extension
2
12-20 reps
RPE 10
2A
Leg Press (45 Degrees)
2
8-12 reps
RPE 10
2B
Calf Raise (Leg Press)
2
12-20 reps
RPE 10
3A
Lying Leg Curl
2
6-10 reps
RPE 10
3B
Hanging Toes To Bar
2
6-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Stiff Leg Deadlift
2
4-8 reps
RPE 10
1B
Leg Extension
2
12-20 reps
RPE 10
2A
Leg Press (45 Degrees)
2
8-12 reps
RPE 10
2B
Calf Raise (Leg Press)
2
12-20 reps
RPE 10
3A
Lying Leg Curl
2
6-10 reps
RPE 10
3B
Hanging Toes To Bar
2
6-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Stiff Leg Deadlift
2
4-8 reps
RPE 10
1B
Leg Extension
2
12-20 reps
RPE 10
2A
Leg Press (45 Degrees)
2
8-12 reps
RPE 10
2B
Calf Raise (Leg Press)
2
12-20 reps
RPE 10
3A
Lying Leg Curl
2
6-10 reps
RPE 10
3B
Hanging Toes To Bar
2
6-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Stiff Leg Deadlift
2
4-8 reps
RPE 10
1B
Leg Extension
2
12-20 reps
RPE 10
2A
Leg Press (45 Degrees)
2
8-12 reps
RPE 10
2B
Calf Raise (Leg Press)
2
12-20 reps
RPE 10
3A
Lying Leg Curl
2
6-10 reps
RPE 10
3B
Hanging Toes To Bar
2
6-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Stiff Leg Deadlift
2
4-8 reps
RPE 10
1B
Leg Extension
2
12-20 reps
RPE 10
2A
Leg Press (45 Degrees)
2
8-12 reps
RPE 10
2B
Calf Raise (Leg Press)
2
12-20 reps
RPE 10
3A
Lying Leg Curl
2
6-10 reps
RPE 10
3B
Hanging Toes To Bar
2
6-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Stiff Leg Deadlift
2
4-8 reps
RPE 10
1B
Leg Extension
2
12-20 reps
RPE 10
2A
Leg Press (45 Degrees)
2
8-12 reps
RPE 10
2B
Calf Raise (Leg Press)
2
12-20 reps
RPE 10
3A
Lying Leg Curl
2
6-10 reps
RPE 10
3B
Hanging Toes To Bar
2
6-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Stiff Leg Deadlift
2
4-8 reps
RPE 10
1B
Leg Extension
2
12-20 reps
RPE 10
2A
Leg Press (45 Degrees)
2
8-12 reps
RPE 10
2B
Calf Raise (Leg Press)
2
12-20 reps
RPE 10
3A
Lying Leg Curl
2
6-10 reps
RPE 10
3B
Hanging Toes To Bar
2
6-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Stiff Leg Deadlift
2
4-8 reps
RPE 10
1B
Leg Extension
2
12-20 reps
RPE 10
2A
Leg Press (45 Degrees)
2
8-12 reps
RPE 10
2B
Calf Raise (Leg Press)
2
12-20 reps
RPE 10
3A
Lying Leg Curl
2
6-10 reps
RPE 10
3B
Hanging Toes To Bar
2
6-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Chest Press (Machine)
2
6-10 reps
RPE 10
1B
Seated Row (Machine)
2
6-10 reps
RPE 10
2A
Pull-Up (Neutral Grip, Weighted)
2
4-8 reps
RPE 10
2B
Seated Overhead Press (Dumbbell)
2
6-10 reps
RPE 10
3A
Dip (Weighted)
2
6-10 reps
RPE 10
3B
Bicep Curl (Dumbbell)
2
6-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Chest Press (Machine)
2
6-10 reps
RPE 10
1B
Seated Row (Machine)
2
6-10 reps
RPE 10
2A
Pull-Up (Neutral Grip, Weighted)
2
4-8 reps
RPE 10
2B
Seated Overhead Press (Dumbbell)
2
6-10 reps
RPE 10
3A
Dip (Weighted)
2
6-10 reps
RPE 10
3B
Bicep Curl (Dumbbell)
2
6-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Chest Press (Machine)
2
6-10 reps
RPE 10
1B
Seated Row (Machine)
2
6-10 reps
RPE 10
2A
Pull-Up (Neutral Grip, Weighted)
2
4-8 reps
RPE 10
2B
Seated Overhead Press (Dumbbell)
2
6-10 reps
RPE 10
3A
Dip (Weighted)
2
6-10 reps
RPE 10
3B
Bicep Curl (Dumbbell)
2
6-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Chest Press (Machine)
2
6-10 reps
RPE 10
1B
Seated Row (Machine)
2
6-10 reps
RPE 10
2A
Pull-Up (Neutral Grip, Weighted)
2
4-8 reps
RPE 10
2B
Seated Overhead Press (Dumbbell)
2
6-10 reps
RPE 10
3A
Dip (Weighted)
2
6-10 reps
RPE 10
3B
Bicep Curl (Dumbbell)
2
6-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Chest Press (Machine)
2
6-10 reps
RPE 10
1B
Seated Row (Machine)
2
6-10 reps
RPE 10
2A
Pull-Up (Neutral Grip, Weighted)
2
4-8 reps
RPE 10
2B
Seated Overhead Press (Dumbbell)
2
6-10 reps
RPE 10
3A
Dip (Weighted)
2
6-10 reps
RPE 10
3B
Bicep Curl (Dumbbell)
2
6-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Chest Press (Machine)
2
6-10 reps
RPE 10
1B
Seated Row (Machine)
2
6-10 reps
RPE 10
2A
Pull-Up (Neutral Grip, Weighted)
2
4-8 reps
RPE 10
2B
Seated Overhead Press (Dumbbell)
2
6-10 reps
RPE 10
3A
Dip (Weighted)
2
6-10 reps
RPE 10
3B
Bicep Curl (Dumbbell)
2
6-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Chest Press (Machine)
2
6-10 reps
RPE 10
1B
Seated Row (Machine)
2
6-10 reps
RPE 10
2A
Pull-Up (Neutral Grip, Weighted)
2
4-8 reps
RPE 10
2B
Seated Overhead Press (Dumbbell)
2
6-10 reps
RPE 10
3A
Dip (Weighted)
2
6-10 reps
RPE 10
3B
Bicep Curl (Dumbbell)
2
6-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Chest Press (Machine)
2
6-10 reps
RPE 10
1B
Seated Row (Machine)
2
6-10 reps
RPE 10
2A
Pull-Up (Neutral Grip, Weighted)
2
4-8 reps
RPE 10
2B
Seated Overhead Press (Dumbbell)
2
6-10 reps
RPE 10
3A
Dip (Weighted)
2
6-10 reps
RPE 10
3B
Bicep Curl (Dumbbell)
2
6-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Chest Press (Machine)
2
6-10 reps
RPE 10
1B
Seated Row (Machine)
2
6-10 reps
RPE 10
2A
Pull-Up (Neutral Grip, Weighted)
2
4-8 reps
RPE 10
2B
Seated Overhead Press (Dumbbell)
2
6-10 reps
RPE 10
3A
Dip (Weighted)
2
6-10 reps
RPE 10
3B
Bicep Curl (Dumbbell)
2
6-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Chest Press (Machine)
2
6-10 reps
RPE 10
1B
Seated Row (Machine)
2
6-10 reps
RPE 10
2A
Pull-Up (Neutral Grip, Weighted)
2
4-8 reps
RPE 10
2B
Seated Overhead Press (Dumbbell)
2
6-10 reps
RPE 10
3A
Dip (Weighted)
2
6-10 reps
RPE 10
3B
Bicep Curl (Dumbbell)
2
6-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Chest Press (Machine)
2
6-10 reps
RPE 10
1B
Seated Row (Machine)
2
6-10 reps
RPE 10
2A
Pull-Up (Neutral Grip, Weighted)
2
4-8 reps
RPE 10
2B
Seated Overhead Press (Dumbbell)
2
6-10 reps
RPE 10
3A
Dip (Weighted)
2
6-10 reps
RPE 10
3B
Bicep Curl (Dumbbell)
2
6-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Chest Press (Machine)
2
6-10 reps
RPE 10
1B
Seated Row (Machine)
2
6-10 reps
RPE 10
2A
Pull-Up (Neutral Grip, Weighted)
2
4-8 reps
RPE 10
2B
Seated Overhead Press (Dumbbell)
2
6-10 reps
RPE 10
3A
Dip (Weighted)
2
6-10 reps
RPE 10
3B
Bicep Curl (Dumbbell)
2
6-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
2
12-20 reps
RPE 10
1B
Back Extension (Weighted)
2
6-10 reps
RPE 10
2A
Precor Squat
2
8-15 reps
RPE 10
2B
Precor Squat Calf Raises
2
10-20 reps
RPE 10
3A
Lying Leg Curl
2
6-10 reps
RPE 10
3B
Decline Sit Up (Weighted)
2
6-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
2
12-20 reps
RPE 10
1B
Back Extension (Weighted)
2
6-10 reps
RPE 10
2A
Precor Squat
2
8-15 reps
RPE 10
2B
Precor Squat Calf Raises
2
10-20 reps
RPE 10
3A
Lying Leg Curl
2
6-10 reps
RPE 10
3B
Decline Sit Up (Weighted)
2
6-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
2
12-20 reps
RPE 10
1B
Back Extension (Weighted)
2
6-10 reps
RPE 10
2A
Precor Squat
2
8-15 reps
RPE 10
2B
Precor Squat Calf Raises
2
10-20 reps
RPE 10
3A
Lying Leg Curl
2
6-10 reps
RPE 10
3B
Decline Sit Up (Weighted)
2
6-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
2
12-20 reps
RPE 10
1B
Back Extension (Weighted)
2
6-10 reps
RPE 10
2A
Precor Squat
2
8-15 reps
RPE 10
2B
Precor Squat Calf Raises
2
10-20 reps
RPE 10
3A
Lying Leg Curl
2
6-10 reps
RPE 10
3B
Decline Sit Up (Weighted)
2
6-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
2
12-20 reps
RPE 10
1B
Back Extension (Weighted)
2
6-10 reps
RPE 10
2A
Precor Squat
2
8-15 reps
RPE 10
2B
Precor Squat Calf Raises
2
10-20 reps
RPE 10
3A
Lying Leg Curl
2
6-10 reps
RPE 10
3B
Decline Sit Up (Weighted)
2
6-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
2
12-20 reps
RPE 10
1B
Back Extension (Weighted)
2
6-10 reps
RPE 10
2A
Precor Squat
2
8-15 reps
RPE 10
2B
Precor Squat Calf Raises
2
10-20 reps
RPE 10
3A
Lying Leg Curl
2
6-10 reps
RPE 10
3B
Decline Sit Up (Weighted)
2
6-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
2
12-20 reps
RPE 10
1B
Back Extension (Weighted)
2
6-10 reps
RPE 10
2A
Precor Squat
2
8-15 reps
RPE 10
2B
Precor Squat Calf Raises
2
10-20 reps
RPE 10
3A
Lying Leg Curl
2
6-10 reps
RPE 10
3B
Decline Sit Up (Weighted)
2
6-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
2
12-20 reps
RPE 10
1B
Back Extension (Weighted)
2
6-10 reps
RPE 10
2A
Precor Squat
2
8-15 reps
RPE 10
2B
Precor Squat Calf Raises
2
10-20 reps
RPE 10
3A
Lying Leg Curl
2
6-10 reps
RPE 10
3B
Decline Sit Up (Weighted)
2
6-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
2
12-20 reps
RPE 10
1B
Back Extension (Weighted)
2
6-10 reps
RPE 10
2A
Precor Squat
2
8-15 reps
RPE 10
2B
Precor Squat Calf Raises
2
10-20 reps
RPE 10
3A
Lying Leg Curl
2
6-10 reps
RPE 10
3B
Decline Sit Up (Weighted)
2
6-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
2
12-20 reps
RPE 10
1B
Back Extension (Weighted)
2
6-10 reps
RPE 10
2A
Precor Squat
2
8-15 reps
RPE 10
2B
Precor Squat Calf Raises
2
10-20 reps
RPE 10
3A
Lying Leg Curl
2
6-10 reps
RPE 10
3B
Decline Sit Up (Weighted)
2
6-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
2
12-20 reps
RPE 10
1B
Back Extension (Weighted)
2
6-10 reps
RPE 10
2A
Precor Squat
2
8-15 reps
RPE 10
2B
Precor Squat Calf Raises
2
10-20 reps
RPE 10
3A
Lying Leg Curl
2
6-10 reps
RPE 10
3B
Decline Sit Up (Weighted)
2
6-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
2
12-20 reps
RPE 10
1B
Back Extension (Weighted)
2
6-10 reps
RPE 10
2A
Precor Squat
2
8-15 reps
RPE 10
2B
Precor Squat Calf Raises
2
10-20 reps
RPE 10
3A
Lying Leg Curl
2
6-10 reps
RPE 10
3B
Decline Sit Up (Weighted)
2
6-10 reps
RPE 10
Week 1
1 / 12 Weeks
Day 1
1A
Incline Bench Press (Dumbbell)
2 Sets
6-12 Reps
@10
1B
Chest Supported Row (Dumbbell)
2 Sets
8-15 Reps
@10
2A
Arnold Press
2 Sets
6-10 Reps
@10
2B
Lat Pulldown (Close Grip)
2 Sets
6-10 Reps
@10
3A
Incline Curl (Dumbbell)
2 Sets
6-12 Reps
@10
3B
Overhead Extension (Dumbbell)
2 Sets
10-15 Reps
@10
Day 2
1A
Stiff Leg Deadlift
2 Sets
4-8 Reps
@10
1B
Leg Extension
2 Sets
12-20 Reps
@10
2A
Leg Press (45 Degrees)
2 Sets
8-12 Reps
@10
2B
Calf Raise (Leg Press)
2 Sets
12-20 Reps
@10
3A
Lying Leg Curl
2 Sets
6-10 Reps
@10
3B
Hanging Toes To Bar
2 Sets
6-20 Reps
@10
Day 3
1A
Chest Press (Machine)
2 Sets
6-10 Reps
@10
1B
Seated Row (Machine)
2 Sets
6-10 Reps
@10
2A
Pull-Up (Neutral Grip, Weighted)
2 Sets
4-8 Reps
@10
2B
Seated Overhead Press (Dumbbell)
2 Sets
6-10 Reps
@10
3A
Dip (Weighted)
2 Sets
6-10 Reps
@10
3B
Bicep Curl (Dumbbell)
2 Sets
6-10 Reps
@10
Day 4
1A
Leg Extension
2 Sets
12-20 Reps
@10
1B
Back Extension (Weighted)
2 Sets
6-10 Reps
@10
2A
Precor Squat
2 Sets
8-15 Reps
@10
2B
Precor Squat Calf Raises
2 Sets
10-20 Reps
@10
3A
Lying Leg Curl
2 Sets
6-10 Reps
@10
3B
Decline Sit Up (Weighted)
2 Sets
6-10 Reps
@10