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Upper/lower low volume high intensity

by Jack H.
3 athletes joined

Program Description

Gain a bunch of muscle while not having to be in the gym a lot. High intensity and low volume.

Program Overview

  • Level
    Beginner, Intermediate, Advanced
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Dec 02, 2024 02:18
  • Last Edited
    Jun 18, 2025 10:05

Summary

Unleash your strength with this 12-week Upper/Lower Low Volume High-Intensity program, designed for serious lifters looking to maximize muscle gains and power. Committing to five days a week, you'll tackle a mix of compound and isolation movements, focusing on high-intensity sets that push your limits. Each workout is strategically crafted to target major muscle groups, ensuring balanced development while keeping volume low for optimal recovery. Get ready to elevate your training and achieve the results you've been striving for!
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
6-8 reps
RPE 9
2
Lat Pulldown
2
6-8 reps
RPE 9
3
Incline Bench Press (Dumbbell)
2
8-10 reps
RPE 9
4
Single Arm High Row (Cable)
2
6-10 reps
RPE 9
5
Lateral Raise (Dumbbell)
2
8-10 reps
RPE 9
6
Skull Crusher (Barbell)
2
6-10 reps
RPE 9
7
Bicep Curl (EZ Bar)
2
6-10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
6-8 reps
RPE 9
2
Lat Pulldown
2
6-8 reps
RPE 9
3
Incline Bench Press (Dumbbell)
2
8-10 reps
RPE 9
4
Single Arm High Row (Cable)
2
6-10 reps
RPE 9
5
Lateral Raise (Dumbbell)
2
8-10 reps
RPE 9
6
Skull Crusher (Barbell)
2
6-10 reps
RPE 9
7
Bicep Curl (EZ Bar)
2
6-10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
6-8 reps
RPE 9
2
Lat Pulldown
2
6-8 reps
RPE 9
3
Incline Bench Press (Dumbbell)
2
8-10 reps
RPE 9
4
Single Arm High Row (Cable)
2
6-10 reps
RPE 9
5
Lateral Raise (Dumbbell)
2
8-10 reps
RPE 9
6
Skull Crusher (Barbell)
2
6-10 reps
RPE 9
7
Bicep Curl (EZ Bar)
2
6-10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
6-8 reps
RPE 9
2
Lat Pulldown
2
6-8 reps
RPE 9
3
Incline Bench Press (Dumbbell)
2
8-10 reps
RPE 9
4
Single Arm High Row (Cable)
2
6-10 reps
RPE 9
5
Lateral Raise (Dumbbell)
2
8-10 reps
RPE 9
6
Skull Crusher (Barbell)
2
6-10 reps
RPE 9
7
Bicep Curl (EZ Bar)
2
6-10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
6-8 reps
RPE 9
2
Lat Pulldown
2
6-8 reps
RPE 9
3
Incline Bench Press (Dumbbell)
2
8-10 reps
RPE 9
4
Single Arm High Row (Cable)
2
6-10 reps
RPE 9
5
Lateral Raise (Dumbbell)
2
8-10 reps
RPE 9
6
Skull Crusher (Barbell)
2
6-10 reps
RPE 9
7
Bicep Curl (EZ Bar)
2
6-10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
6-8 reps
RPE 9
2
Lat Pulldown
2
6-8 reps
RPE 9
3
Incline Bench Press (Dumbbell)
2
8-10 reps
RPE 9
4
Single Arm High Row (Cable)
2
6-10 reps
RPE 9
5
Lateral Raise (Dumbbell)
2
8-10 reps
RPE 9
6
Skull Crusher (Barbell)
2
6-10 reps
RPE 9
7
Bicep Curl (EZ Bar)
2
6-10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
6-8 reps
RPE 9
2
Lat Pulldown
2
6-8 reps
RPE 9
3
Incline Bench Press (Dumbbell)
2
8-10 reps
RPE 9
4
Single Arm High Row (Cable)
2
6-10 reps
RPE 9
5
Lateral Raise (Dumbbell)
2
8-10 reps
RPE 9
6
Skull Crusher (Barbell)
2
6-10 reps
RPE 9
7
Bicep Curl (EZ Bar)
2
6-10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
6-8 reps
RPE 9
2
Lat Pulldown
2
6-8 reps
RPE 9
3
Incline Bench Press (Dumbbell)
2
8-10 reps
RPE 9
4
Single Arm High Row (Cable)
2
6-10 reps
RPE 9
5
Lateral Raise (Dumbbell)
2
8-10 reps
RPE 9
6
Skull Crusher (Barbell)
2
6-10 reps
RPE 9
7
Bicep Curl (EZ Bar)
2
6-10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
6-8 reps
RPE 9
2
Lat Pulldown
2
6-8 reps
RPE 9
3
Incline Bench Press (Dumbbell)
2
8-10 reps
RPE 9
4
Single Arm High Row (Cable)
2
6-10 reps
RPE 9
5
Lateral Raise (Dumbbell)
2
8-10 reps
RPE 9
6
Skull Crusher (Barbell)
2
6-10 reps
RPE 9
7
Bicep Curl (EZ Bar)
2
6-10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
6-8 reps
RPE 9
2
Lat Pulldown
2
6-8 reps
RPE 9
3
Incline Bench Press (Dumbbell)
2
8-10 reps
RPE 9
4
Single Arm High Row (Cable)
2
6-10 reps
RPE 9
5
Lateral Raise (Dumbbell)
2
8-10 reps
RPE 9
6
Skull Crusher (Barbell)
2
6-10 reps
RPE 9
7
Bicep Curl (EZ Bar)
2
6-10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
6-8 reps
RPE 9
2
Lat Pulldown
2
6-8 reps
RPE 9
3
Incline Bench Press (Dumbbell)
2
8-10 reps
RPE 9
4
Single Arm High Row (Cable)
2
6-10 reps
RPE 9
5
Lateral Raise (Dumbbell)
2
8-10 reps
RPE 9
6
Skull Crusher (Barbell)
2
6-10 reps
RPE 9
7
Bicep Curl (EZ Bar)
2
6-10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
6-8 reps
RPE 9
2
Lat Pulldown
2
6-8 reps
RPE 9
3
Incline Bench Press (Dumbbell)
2
8-10 reps
RPE 9
4
Single Arm High Row (Cable)
2
6-10 reps
RPE 9
5
Lateral Raise (Dumbbell)
2
8-10 reps
RPE 9
6
Skull Crusher (Barbell)
2
6-10 reps
RPE 9
7
Bicep Curl (EZ Bar)
2
6-10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
6-10 reps
RPE 9
2
Platz Squat
2
6-10 reps
RPE 9
3
Stiff Leg Deadlift
2
6-10 reps
RPE 9
4
Bulgarian Split Squat (Dumbbell)
1
6-10 reps
RPE 9
5
Sissy Squat
1
8-12 reps
RPE 9
6
Standing Calf Raise
3
8-12 reps
RPE 9
7
Cable Crunch
2
8-10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
6-10 reps
RPE 9
2
Platz Squat
2
6-10 reps
RPE 9
3
Stiff Leg Deadlift
2
6-10 reps
RPE 9
4
Bulgarian Split Squat (Dumbbell)
1
6-10 reps
RPE 9
5
Sissy Squat
1
8-12 reps
RPE 9
6
Standing Calf Raise
3
8-12 reps
RPE 9
7
Cable Crunch
2
8-10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
6-10 reps
RPE 9
2
Platz Squat
2
6-10 reps
RPE 9
3
Stiff Leg Deadlift
2
6-10 reps
RPE 9
4
Bulgarian Split Squat (Dumbbell)
1
6-10 reps
RPE 9
5
Sissy Squat
1
8-12 reps
RPE 9
6
Standing Calf Raise
3
8-12 reps
RPE 9
7
Cable Crunch
2
8-10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
6-10 reps
RPE 9
2
Platz Squat
2
6-10 reps
RPE 9
3
Stiff Leg Deadlift
2
6-10 reps
RPE 9
4
Bulgarian Split Squat (Dumbbell)
1
6-10 reps
RPE 9
5
Sissy Squat
1
8-12 reps
RPE 9
6
Standing Calf Raise
3
8-12 reps
RPE 9
7
Cable Crunch
2
8-10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
6-10 reps
RPE 9
2
Platz Squat
2
6-10 reps
RPE 9
3
Stiff Leg Deadlift
2
6-10 reps
RPE 9
4
Bulgarian Split Squat (Dumbbell)
1
6-10 reps
RPE 9
5
Sissy Squat
1
8-12 reps
RPE 9
6
Standing Calf Raise
3
8-12 reps
RPE 9
7
Cable Crunch
2
8-10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
6-10 reps
RPE 9
2
Platz Squat
2
6-10 reps
RPE 9
3
Stiff Leg Deadlift
2
6-10 reps
RPE 9
4
Bulgarian Split Squat (Dumbbell)
1
6-10 reps
RPE 9
5
Sissy Squat
1
8-12 reps
RPE 9
6
Standing Calf Raise
3
8-12 reps
RPE 9
7
Cable Crunch
2
8-10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
6-10 reps
RPE 9
2
Platz Squat
2
6-10 reps
RPE 9
3
Stiff Leg Deadlift
2
6-10 reps
RPE 9
4
Bulgarian Split Squat (Dumbbell)
1
6-10 reps
RPE 9
5
Sissy Squat
1
8-12 reps
RPE 9
6
Standing Calf Raise
3
8-12 reps
RPE 9
7
Cable Crunch
2
8-10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
6-10 reps
RPE 9
2
Platz Squat
2
6-10 reps
RPE 9
3
Stiff Leg Deadlift
2
6-10 reps
RPE 9
4
Bulgarian Split Squat (Dumbbell)
1
6-10 reps
RPE 9
5
Sissy Squat
1
8-12 reps
RPE 9
6
Standing Calf Raise
3
8-12 reps
RPE 9
7
Cable Crunch
2
8-10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
6-10 reps
RPE 9
2
Platz Squat
2
6-10 reps
RPE 9
3
Stiff Leg Deadlift
2
6-10 reps
RPE 9
4
Bulgarian Split Squat (Dumbbell)
1
6-10 reps
RPE 9
5
Sissy Squat
1
8-12 reps
RPE 9
6
Standing Calf Raise
3
8-12 reps
RPE 9
7
Cable Crunch
2
8-10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
6-10 reps
RPE 9
2
Platz Squat
2
6-10 reps
RPE 9
3
Stiff Leg Deadlift
2
6-10 reps
RPE 9
4
Bulgarian Split Squat (Dumbbell)
1
6-10 reps
RPE 9
5
Sissy Squat
1
8-12 reps
RPE 9
6
Standing Calf Raise
3
8-12 reps
RPE 9
7
Cable Crunch
2
8-10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
6-10 reps
RPE 9
2
Platz Squat
2
6-10 reps
RPE 9
3
Stiff Leg Deadlift
2
6-10 reps
RPE 9
4
Bulgarian Split Squat (Dumbbell)
1
6-10 reps
RPE 9
5
Sissy Squat
1
8-12 reps
RPE 9
6
Standing Calf Raise
3
8-12 reps
RPE 9
7
Cable Crunch
2
8-10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
6-10 reps
RPE 9
2
Platz Squat
2
6-10 reps
RPE 9
3
Stiff Leg Deadlift
2
6-10 reps
RPE 9
4
Bulgarian Split Squat (Dumbbell)
1
6-10 reps
RPE 9
5
Sissy Squat
1
8-12 reps
RPE 9
6
Standing Calf Raise
3
8-12 reps
RPE 9
7
Cable Crunch
2
8-10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
2
6-8 reps
RPE 9
2
Spoto Press
2
6-8 reps
RPE 9
3
Chest Supported Row (Dumbbell)
2
8-10 reps
RPE 9
4
Chest Fly (Dumbbell)
2
8-10 reps
RPE 9
5
Lying Side Lateral Raise
2
6-10 reps
RPE 9
6
Incline Curl (Dumbbell)
2
6-10 reps
RPE 9
7
Tricep Pushdown (Cable)
2
6-10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
2
6-8 reps
RPE 9
2
Spoto Press
2
6-8 reps
RPE 9
3
Chest Supported Row (Dumbbell)
2
8-10 reps
RPE 9
4
Chest Fly (Dumbbell)
2
8-10 reps
RPE 9
5
Lying Side Lateral Raise
2
6-10 reps
RPE 9
6
Incline Curl (Dumbbell)
2
6-10 reps
RPE 9
7
Tricep Pushdown (Cable)
2
6-10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
2
6-8 reps
RPE 9
2
Spoto Press
2
6-8 reps
RPE 9
3
Chest Supported Row (Dumbbell)
2
8-10 reps
RPE 9
4
Chest Fly (Dumbbell)
2
8-10 reps
RPE 9
5
Lying Side Lateral Raise
2
6-10 reps
RPE 9
6
Incline Curl (Dumbbell)
2
6-10 reps
RPE 9
7
Tricep Pushdown (Cable)
2
6-10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
2
6-8 reps
RPE 9
2
Spoto Press
2
6-8 reps
RPE 9
3
Chest Supported Row (Dumbbell)
2
8-10 reps
RPE 9
4
Chest Fly (Dumbbell)
2
8-10 reps
RPE 9
5
Lying Side Lateral Raise
2
6-10 reps
RPE 9
6
Incline Curl (Dumbbell)
2
6-10 reps
RPE 9
7
Tricep Pushdown (Cable)
2
6-10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
2
6-8 reps
RPE 9
2
Spoto Press
2
6-8 reps
RPE 9
3
Chest Supported Row (Dumbbell)
2
8-10 reps
RPE 9
4
Chest Fly (Dumbbell)
2
8-10 reps
RPE 9
5
Lying Side Lateral Raise
2
6-10 reps
RPE 9
6
Incline Curl (Dumbbell)
2
6-10 reps
RPE 9
7
Tricep Pushdown (Cable)
2
6-10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
2
6-8 reps
RPE 9
2
Spoto Press
2
6-8 reps
RPE 9
3
Chest Supported Row (Dumbbell)
2
8-10 reps
RPE 9
4
Chest Fly (Dumbbell)
2
8-10 reps
RPE 9
5
Lying Side Lateral Raise
2
6-10 reps
RPE 9
6
Incline Curl (Dumbbell)
2
6-10 reps
RPE 9
7
Tricep Pushdown (Cable)
2
6-10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
2
6-8 reps
RPE 9
2
Spoto Press
2
6-8 reps
RPE 9
3
Chest Supported Row (Dumbbell)
2
8-10 reps
RPE 9
4
Chest Fly (Dumbbell)
2
8-10 reps
RPE 9
5
Lying Side Lateral Raise
2
6-10 reps
RPE 9
6
Incline Curl (Dumbbell)
2
6-10 reps
RPE 9
7
Tricep Pushdown (Cable)
2
6-10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
2
6-8 reps
RPE 9
2
Spoto Press
2
6-8 reps
RPE 9
3
Chest Supported Row (Dumbbell)
2
8-10 reps
RPE 9
4
Chest Fly (Dumbbell)
2
8-10 reps
RPE 9
5
Lying Side Lateral Raise
2
6-10 reps
RPE 9
6
Incline Curl (Dumbbell)
2
6-10 reps
RPE 9
7
Tricep Pushdown (Cable)
2
6-10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
2
6-8 reps
RPE 9
2
Spoto Press
2
6-8 reps
RPE 9
3
Chest Supported Row (Dumbbell)
2
8-10 reps
RPE 9
4
Chest Fly (Dumbbell)
2
8-10 reps
RPE 9
5
Lying Side Lateral Raise
2
6-10 reps
RPE 9
6
Incline Curl (Dumbbell)
2
6-10 reps
RPE 9
7
Tricep Pushdown (Cable)
2
6-10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
2
6-8 reps
RPE 9
2
Spoto Press
2
6-8 reps
RPE 9
3
Chest Supported Row (Dumbbell)
2
8-10 reps
RPE 9
4
Chest Fly (Dumbbell)
2
8-10 reps
RPE 9
5
Lying Side Lateral Raise
2
6-10 reps
RPE 9
6
Incline Curl (Dumbbell)
2
6-10 reps
RPE 9
7
Tricep Pushdown (Cable)
2
6-10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
2
6-8 reps
RPE 9
2
Spoto Press
2
6-8 reps
RPE 9
3
Chest Supported Row (Dumbbell)
2
8-10 reps
RPE 9
4
Chest Fly (Dumbbell)
2
8-10 reps
RPE 9
5
Lying Side Lateral Raise
2
6-10 reps
RPE 9
6
Incline Curl (Dumbbell)
2
6-10 reps
RPE 9
7
Tricep Pushdown (Cable)
2
6-10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
2
6-8 reps
RPE 9
2
Spoto Press
2
6-8 reps
RPE 9
3
Chest Supported Row (Dumbbell)
2
8-10 reps
RPE 9
4
Chest Fly (Dumbbell)
2
8-10 reps
RPE 9
5
Lying Side Lateral Raise
2
6-10 reps
RPE 9
6
Incline Curl (Dumbbell)
2
6-10 reps
RPE 9
7
Tricep Pushdown (Cable)
2
6-10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Dumbbell)
2
6-10 reps
RPE 9
2
Stiff Leg Deadlift
2
6-8 reps
RPE 9
3
Goblet Squat
2
8-10 reps
RPE 8
4
Sissy Squat
1
8-12 reps
RPE 9
5
Standing Calf Raise
3
8-12 reps
RPE 9
6
Ab Wheel
2
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Dumbbell)
2
6-10 reps
RPE 9
2
Stiff Leg Deadlift
2
6-8 reps
RPE 9
3
Goblet Squat
2
8-10 reps
RPE 8
4
Sissy Squat
1
8-12 reps
RPE 9
5
Standing Calf Raise
3
8-12 reps
RPE 9
6
Ab Wheel
2
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Dumbbell)
2
6-10 reps
RPE 9
2
Stiff Leg Deadlift
2
6-8 reps
RPE 9
3
Goblet Squat
2
8-10 reps
RPE 8
4
Sissy Squat
1
8-12 reps
RPE 9
5
Standing Calf Raise
3
8-12 reps
RPE 9
6
Ab Wheel
2
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Dumbbell)
2
6-10 reps
RPE 9
2
Stiff Leg Deadlift
2
6-8 reps
RPE 9
3
Goblet Squat
2
8-10 reps
RPE 8
4
Sissy Squat
1
8-12 reps
RPE 9
5
Standing Calf Raise
3
8-12 reps
RPE 9
6
Ab Wheel
2
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Dumbbell)
2
6-10 reps
RPE 9
2
Stiff Leg Deadlift
2
6-8 reps
RPE 9
3
Goblet Squat
2
8-10 reps
RPE 8
4
Sissy Squat
1
8-12 reps
RPE 9
5
Standing Calf Raise
3
8-12 reps
RPE 9
6
Ab Wheel
2
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Dumbbell)
2
6-10 reps
RPE 9
2
Stiff Leg Deadlift
2
6-8 reps
RPE 9
3
Goblet Squat
2
8-10 reps
RPE 8
4
Sissy Squat
1
8-12 reps
RPE 9
5
Standing Calf Raise
3
8-12 reps
RPE 9
6
Ab Wheel
2
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Dumbbell)
2
6-10 reps
RPE 9
2
Stiff Leg Deadlift
2
6-8 reps
RPE 9
3
Goblet Squat
2
8-10 reps
RPE 8
4
Sissy Squat
1
8-12 reps
RPE 9
5
Standing Calf Raise
3
8-12 reps
RPE 9
6
Ab Wheel
2
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Dumbbell)
2
6-10 reps
RPE 9
2
Stiff Leg Deadlift
2
6-8 reps
RPE 9
3
Goblet Squat
2
8-10 reps
RPE 8
4
Sissy Squat
1
8-12 reps
RPE 9
5
Standing Calf Raise
3
8-12 reps
RPE 9
6
Ab Wheel
2
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Dumbbell)
2
6-10 reps
RPE 9
2
Stiff Leg Deadlift
2
6-8 reps
RPE 9
3
Goblet Squat
2
8-10 reps
RPE 8
4
Sissy Squat
1
8-12 reps
RPE 9
5
Standing Calf Raise
3
8-12 reps
RPE 9
6
Ab Wheel
2
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Dumbbell)
2
6-10 reps
RPE 9
2
Stiff Leg Deadlift
2
6-8 reps
RPE 9
3
Goblet Squat
2
8-10 reps
RPE 8
4
Sissy Squat
1
8-12 reps
RPE 9
5
Standing Calf Raise
3
8-12 reps
RPE 9
6
Ab Wheel
2
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Dumbbell)
2
6-10 reps
RPE 9
2
Stiff Leg Deadlift
2
6-8 reps
RPE 9
3
Goblet Squat
2
8-10 reps
RPE 8
4
Sissy Squat
1
8-12 reps
RPE 9
5
Standing Calf Raise
3
8-12 reps
RPE 9
6
Ab Wheel
2
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Dumbbell)
2
6-10 reps
RPE 9
2
Stiff Leg Deadlift
2
6-8 reps
RPE 9
3
Goblet Squat
2
8-10 reps
RPE 8
4
Sissy Squat
1
8-12 reps
RPE 9
5
Standing Calf Raise
3
8-12 reps
RPE 9
6
Ab Wheel
2
8-12 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
2
6-10 reps
RPE 9
2
Bicep Curl (Barbell)
2
6-8 reps
RPE 9
3
Tricep Pushdown (Cable)
2
6-8 reps
RPE 9
4
Hammer Curl
2
6-8 reps
RPE 9
5
French Press
2
6-8 reps
RPE 9
6
Cable Crunch
2
10-12 reps
RPE 9
7
Neck Curl
2
10-20 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
2
6-10 reps
RPE 9
2
Bicep Curl (Barbell)
2
6-8 reps
RPE 9
3
Tricep Pushdown (Cable)
2
6-8 reps
RPE 9
4
Hammer Curl
2
6-8 reps
RPE 9
5
French Press
2
6-8 reps
RPE 9
6
Cable Crunch
2
10-12 reps
RPE 9
7
Neck Curl
2
10-20 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
2
6-10 reps
RPE 9
2
Bicep Curl (Barbell)
2
6-8 reps
RPE 9
3
Tricep Pushdown (Cable)
2
6-8 reps
RPE 9
4
Hammer Curl
2
6-8 reps
RPE 9
5
French Press
2
6-8 reps
RPE 9
6
Cable Crunch
2
10-12 reps
RPE 9
7
Neck Curl
2
10-20 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
2
6-10 reps
RPE 9
2
Bicep Curl (Barbell)
2
6-8 reps
RPE 9
3
Tricep Pushdown (Cable)
2
6-8 reps
RPE 9
4
Hammer Curl
2
6-8 reps
RPE 9
5
French Press
2
6-8 reps
RPE 9
6
Cable Crunch
2
10-12 reps
RPE 9
7
Neck Curl
2
10-20 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
2
6-10 reps
RPE 9
2
Bicep Curl (Barbell)
2
6-8 reps
RPE 9
3
Tricep Pushdown (Cable)
2
6-8 reps
RPE 9
4
Hammer Curl
2
6-8 reps
RPE 9
5
French Press
2
6-8 reps
RPE 9
6
Cable Crunch
2
10-12 reps
RPE 9
7
Neck Curl
2
10-20 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
2
6-10 reps
RPE 9
2
Bicep Curl (Barbell)
2
6-8 reps
RPE 9
3
Tricep Pushdown (Cable)
2
6-8 reps
RPE 9
4
Hammer Curl
2
6-8 reps
RPE 9
5
French Press
2
6-8 reps
RPE 9
6
Cable Crunch
2
10-12 reps
RPE 9
7
Neck Curl
2
10-20 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
2
6-10 reps
RPE 9
2
Bicep Curl (Barbell)
2
6-8 reps
RPE 9
3
Tricep Pushdown (Cable)
2
6-8 reps
RPE 9
4
Hammer Curl
2
6-8 reps
RPE 9
5
French Press
2
6-8 reps
RPE 9
6
Cable Crunch
2
10-12 reps
RPE 9
7
Neck Curl
2
10-20 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
2
6-10 reps
RPE 9
2
Bicep Curl (Barbell)
2
6-8 reps
RPE 9
3
Tricep Pushdown (Cable)
2
6-8 reps
RPE 9
4
Hammer Curl
2
6-8 reps
RPE 9
5
French Press
2
6-8 reps
RPE 9
6
Cable Crunch
2
10-12 reps
RPE 9
7
Neck Curl
2
10-20 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
2
6-10 reps
RPE 9
2
Bicep Curl (Barbell)
2
6-8 reps
RPE 9
3
Tricep Pushdown (Cable)
2
6-8 reps
RPE 9
4
Hammer Curl
2
6-8 reps
RPE 9
5
French Press
2
6-8 reps
RPE 9
6
Cable Crunch
2
10-12 reps
RPE 9
7
Neck Curl
2
10-20 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
2
6-10 reps
RPE 9
2
Bicep Curl (Barbell)
2
6-8 reps
RPE 9
3
Tricep Pushdown (Cable)
2
6-8 reps
RPE 9
4
Hammer Curl
2
6-8 reps
RPE 9
5
French Press
2
6-8 reps
RPE 9
6
Cable Crunch
2
10-12 reps
RPE 9
7
Neck Curl
2
10-20 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
2
6-10 reps
RPE 9
2
Bicep Curl (Barbell)
2
6-8 reps
RPE 9
3
Tricep Pushdown (Cable)
2
6-8 reps
RPE 9
4
Hammer Curl
2
6-8 reps
RPE 9
5
French Press
2
6-8 reps
RPE 9
6
Cable Crunch
2
10-12 reps
RPE 9
7
Neck Curl
2
10-20 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
2
6-10 reps
RPE 9
2
Bicep Curl (Barbell)
2
6-8 reps
RPE 9
3
Tricep Pushdown (Cable)
2
6-8 reps
RPE 9
4
Hammer Curl
2
6-8 reps
RPE 9
5
French Press
2
6-8 reps
RPE 9
6
Cable Crunch
2
10-12 reps
RPE 9
7
Neck Curl
2
10-20 reps
RPE 9
Week 1
1 / 12 Weeks
Day 1
1
Incline Bench Press (Barbell)
2 Sets
6-8 Reps
@9
2
Lat Pulldown
2 Sets
6-8 Reps
@9
3
Incline Bench Press (Dumbbell)
2 Sets
8-10 Reps
@9
4
Single Arm High Row (Cable)
2 Sets
6-10 Reps
@9
5
Lateral Raise (Dumbbell)
2 Sets
8-10 Reps
@9
6
Skull Crusher (Barbell)
2 Sets
6-10 Reps
@9
7
Bicep Curl (EZ Bar)
2 Sets
6-10 Reps
@9
Day 2
1
Lying Leg Curl
2 Sets
6-10 Reps
@9
2
Platz Squat
2 Sets
6-10 Reps
@9
3
Stiff Leg Deadlift
2 Sets
6-10 Reps
@9
4
Bulgarian Split Squat (Dumbbell)
1 Set
6-10 Reps
@9
5
Sissy Squat
1 Set
8-12 Reps
@9
6
Standing Calf Raise
3 Sets
8-12 Reps
@9
7
Cable Crunch
2 Sets
8-10 Reps
@9
Day 3
1
T-Bar Row
2 Sets
6-8 Reps
@9
2
Spoto Press
2 Sets
6-8 Reps
@9
3
Chest Supported Row (Dumbbell)
2 Sets
8-10 Reps
@9
4
Chest Fly (Dumbbell)
2 Sets
8-10 Reps
@9
5
Lying Side Lateral Raise
2 Sets
6-10 Reps
@9
6
Incline Curl (Dumbbell)
2 Sets
6-10 Reps
@9
7
Tricep Pushdown (Cable)
2 Sets
6-10 Reps
@9
Day 4
1
Split Squat (Dumbbell)
2 Sets
6-10 Reps
@9
2
Stiff Leg Deadlift
2 Sets
6-8 Reps
@9
3
Goblet Squat
2 Sets
8-10 Reps
@8
4
Sissy Squat
1 Set
8-12 Reps
@9
5
Standing Calf Raise
3 Sets
8-12 Reps
@9
6
Ab Wheel
2 Sets
8-12 Reps
@9
Day 5
1
Lateral Raise (Dumbbell)
2 Sets
6-10 Reps
@9
2
Bicep Curl (Barbell)
2 Sets
6-8 Reps
@9
3
Tricep Pushdown (Cable)
2 Sets
6-8 Reps
@9
4
Hammer Curl
2 Sets
6-8 Reps
@9
5
French Press
2 Sets
6-8 Reps
@9
6
Cable Crunch
2 Sets
10-12 Reps
@9
7
Neck Curl
2 Sets
10-20 Reps
@9