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BoostcampPNG

Jordan Peters Upper Lower

by Kyle A.

Program Description

The purpose of this program is to alternate Upper/Lower body workouts on different days to optimize muscle recovery, while the weekly Density Day adds extra volume with minimal rest to amplify growth stimulus. This structure enables you to build both strength and muscle mass efficiently, reducing the risk of overtraining.

Program Overview

  • Level
    Intermediate, Advanced, Novice
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    70 minutes
  • Created
    May 29, 2025 03:46
  • Last Edited
    May 29, 2025 03:46
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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
Bench Press (Dumbbell)
1
1
6 reps
15 reps
RPE 10
RPE 10
2
Incline Bench Press (Smith Machine)
1
1
6 reps
15 reps
RPE 10
RPE 10
3
T-Bar Row
1
1
6 reps
15 reps
RPE 10
RPE 10
4
Seated Wide-Grip Row (Cable)
2
6 reps
RPE 10
5
Tricep Pushdown (Cable)
1
1
6 reps
15 reps
RPE 10
RPE 10
6
JM Press
2
6 reps
RPE 10
7
Lateral Raise (Dumbbell)
1
1
6 reps
15 reps
RPE 10
RPE 10
8
Bicep Curl (Cable)
1
1
6 reps
15 reps
RPE 10
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
6 reps
15 reps
RPE 10
RPE 10
2
Incline Bench Press (Smith Machine)
1
1
6 reps
15 reps
RPE 10
RPE 10
3
T-Bar Row
1
1
6 reps
15 reps
RPE 10
RPE 10
4
Seated Wide-Grip Row (Cable)
2
6 reps
RPE 10
5
Tricep Pushdown (Cable)
1
1
6 reps
15 reps
RPE 10
RPE 10
6
JM Press
2
6 reps
RPE 10
7
Lateral Raise (Dumbbell)
1
1
6 reps
15 reps
RPE 10
RPE 10
8
Bicep Curl (Cable)
1
1
6 reps
15 reps
RPE 10
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
6 reps
15 reps
RPE 10
RPE 10
2
Incline Bench Press (Smith Machine)
1
1
6 reps
15 reps
RPE 10
RPE 10
3
T-Bar Row
1
1
6 reps
15 reps
RPE 10
RPE 10
4
Seated Wide-Grip Row (Cable)
2
6 reps
RPE 10
5
Tricep Pushdown (Cable)
1
1
6 reps
15 reps
RPE 10
RPE 10
6
JM Press
2
6 reps
RPE 10
7
Lateral Raise (Dumbbell)
1
1
6 reps
15 reps
RPE 10
RPE 10
8
Bicep Curl (Cable)
1
1
6 reps
15 reps
RPE 10
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
6 reps
15 reps
RPE 10
RPE 10
2
Incline Bench Press (Smith Machine)
1
1
6 reps
15 reps
RPE 10
RPE 10
3
T-Bar Row
1
1
6 reps
15 reps
RPE 10
RPE 10
4
Seated Wide-Grip Row (Cable)
2
6 reps
RPE 10
5
Tricep Pushdown (Cable)
1
1
6 reps
15 reps
RPE 10
RPE 10
6
JM Press
2
6 reps
RPE 10
7
Lateral Raise (Dumbbell)
1
1
6 reps
15 reps
RPE 10
RPE 10
8
Bicep Curl (Cable)
1
1
6 reps
15 reps
RPE 10
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
6 reps
15 reps
RPE 10
RPE 10
2
Incline Bench Press (Smith Machine)
1
1
6 reps
15 reps
RPE 10
RPE 10
3
T-Bar Row
1
1
6 reps
15 reps
RPE 10
RPE 10
4
Seated Wide-Grip Row (Cable)
2
6 reps
RPE 10
5
Tricep Pushdown (Cable)
1
1
6 reps
15 reps
RPE 10
RPE 10
6
JM Press
2
6 reps
RPE 10
7
Lateral Raise (Dumbbell)
1
1
6 reps
15 reps
RPE 10
RPE 10
8
Bicep Curl (Cable)
1
1
6 reps
15 reps
RPE 10
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
6 reps
15 reps
RPE 10
RPE 10
2
Incline Bench Press (Smith Machine)
1
1
6 reps
15 reps
RPE 10
RPE 10
3
T-Bar Row
1
1
6 reps
15 reps
RPE 10
RPE 10
4
Seated Wide-Grip Row (Cable)
2
6 reps
RPE 10
5
Tricep Pushdown (Cable)
1
1
6 reps
15 reps
RPE 10
RPE 10
6
JM Press
2
6 reps
RPE 10
7
Lateral Raise (Dumbbell)
1
1
6 reps
15 reps
RPE 10
RPE 10
8
Bicep Curl (Cable)
1
1
6 reps
15 reps
RPE 10
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
6 reps
15 reps
RPE 10
RPE 10
2
Incline Bench Press (Smith Machine)
1
1
6 reps
15 reps
RPE 10
RPE 10
3
T-Bar Row
1
1
6 reps
15 reps
RPE 10
RPE 10
4
Seated Wide-Grip Row (Cable)
2
6 reps
RPE 10
5
Tricep Pushdown (Cable)
1
1
6 reps
15 reps
RPE 10
RPE 10
6
JM Press
2
6 reps
RPE 10
7
Lateral Raise (Dumbbell)
1
1
6 reps
15 reps
RPE 10
RPE 10
8
Bicep Curl (Cable)
1
1
6 reps
15 reps
RPE 10
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
6 reps
15 reps
RPE 10
RPE 10
2
Incline Bench Press (Smith Machine)
1
1
6 reps
15 reps
RPE 10
RPE 10
3
T-Bar Row
1
1
6 reps
15 reps
RPE 10
RPE 10
4
Seated Wide-Grip Row (Cable)
2
6 reps
RPE 10
5
Tricep Pushdown (Cable)
1
1
6 reps
15 reps
RPE 10
RPE 10
6
JM Press
2
6 reps
RPE 10
7
Lateral Raise (Dumbbell)
1
1
6 reps
15 reps
RPE 10
RPE 10
8
Bicep Curl (Cable)
1
1
6 reps
15 reps
RPE 10
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
6 reps
15 reps
RPE 10
RPE 10
2
Incline Bench Press (Smith Machine)
1
1
6 reps
15 reps
RPE 10
RPE 10
3
T-Bar Row
1
1
6 reps
15 reps
RPE 10
RPE 10
4
Seated Wide-Grip Row (Cable)
2
6 reps
RPE 10
5
Tricep Pushdown (Cable)
1
1
6 reps
15 reps
RPE 10
RPE 10
6
JM Press
2
6 reps
RPE 10
7
Lateral Raise (Dumbbell)
1
1
6 reps
15 reps
RPE 10
RPE 10
8
Bicep Curl (Cable)
1
1
6 reps
15 reps
RPE 10
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
6 reps
15 reps
RPE 10
RPE 10
2
Incline Bench Press (Smith Machine)
1
1
6 reps
15 reps
RPE 10
RPE 10
3
T-Bar Row
1
1
6 reps
15 reps
RPE 10
RPE 10
4
Seated Wide-Grip Row (Cable)
2
6 reps
RPE 10
5
Tricep Pushdown (Cable)
1
1
6 reps
15 reps
RPE 10
RPE 10
6
JM Press
2
6 reps
RPE 10
7
Lateral Raise (Dumbbell)
1
1
6 reps
15 reps
RPE 10
RPE 10
8
Bicep Curl (Cable)
1
1
6 reps
15 reps
RPE 10
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
6 reps
15 reps
RPE 10
RPE 10
2
Incline Bench Press (Smith Machine)
1
1
6 reps
15 reps
RPE 10
RPE 10
3
T-Bar Row
1
1
6 reps
15 reps
RPE 10
RPE 10
4
Seated Wide-Grip Row (Cable)
2
6 reps
RPE 10
5
Tricep Pushdown (Cable)
1
1
6 reps
15 reps
RPE 10
RPE 10
6
JM Press
2
6 reps
RPE 10
7
Lateral Raise (Dumbbell)
1
1
6 reps
15 reps
RPE 10
RPE 10
8
Bicep Curl (Cable)
1
1
6 reps
15 reps
RPE 10
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
6 reps
15 reps
RPE 10
RPE 10
2
Incline Bench Press (Smith Machine)
1
1
6 reps
15 reps
RPE 10
RPE 10
3
T-Bar Row
1
1
6 reps
15 reps
RPE 10
RPE 10
4
Seated Wide-Grip Row (Cable)
2
6 reps
RPE 10
5
Tricep Pushdown (Cable)
1
1
6 reps
15 reps
RPE 10
RPE 10
6
JM Press
2
6 reps
RPE 10
7
Lateral Raise (Dumbbell)
1
1
6 reps
15 reps
RPE 10
RPE 10
8
Bicep Curl (Cable)
1
1
6 reps
15 reps
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
6 reps
15 reps
RPE 10
RPE 10
2
Leg Press (45 Degrees)
1
1
6 reps
15 reps
RPE 10
RPE 10
3
Pendulum Squat
1
1
6 reps
15 reps
RPE 10
RPE 10
4
Hamstring Curl
1
1
6 reps
15 reps
RPE 10
RPE 10
5
Calf Raise (Machine)
1
1
6 reps
15 reps
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
6 reps
15 reps
RPE 10
RPE 10
2
Leg Press (45 Degrees)
1
1
6 reps
15 reps
RPE 10
RPE 10
3
Pendulum Squat
1
1
6 reps
15 reps
RPE 10
RPE 10
4
Hamstring Curl
1
1
6 reps
15 reps
RPE 10
RPE 10
5
Calf Raise (Machine)
1
1
6 reps
15 reps
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
6 reps
15 reps
RPE 10
RPE 10
2
Leg Press (45 Degrees)
1
1
6 reps
15 reps
RPE 10
RPE 10
3
Pendulum Squat
1
1
6 reps
15 reps
RPE 10
RPE 10
4
Hamstring Curl
1
1
6 reps
15 reps
RPE 10
RPE 10
5
Calf Raise (Machine)
1
1
6 reps
15 reps
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
6 reps
15 reps
RPE 10
RPE 10
2
Leg Press (45 Degrees)
1
1
6 reps
15 reps
RPE 10
RPE 10
3
Pendulum Squat
1
1
6 reps
15 reps
RPE 10
RPE 10
4
Hamstring Curl
1
1
6 reps
15 reps
RPE 10
RPE 10
5
Calf Raise (Machine)
1
1
6 reps
15 reps
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
6 reps
15 reps
RPE 10
RPE 10
2
Leg Press (45 Degrees)
1
1
6 reps
15 reps
RPE 10
RPE 10
3
Pendulum Squat
1
1
6 reps
15 reps
RPE 10
RPE 10
4
Hamstring Curl
1
1
6 reps
15 reps
RPE 10
RPE 10
5
Calf Raise (Machine)
1
1
6 reps
15 reps
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
6 reps
15 reps
RPE 10
RPE 10
2
Leg Press (45 Degrees)
1
1
6 reps
15 reps
RPE 10
RPE 10
3
Pendulum Squat
1
1
6 reps
15 reps
RPE 10
RPE 10
4
Hamstring Curl
1
1
6 reps
15 reps
RPE 10
RPE 10
5
Calf Raise (Machine)
1
1
6 reps
15 reps
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
6 reps
15 reps
RPE 10
RPE 10
2
Leg Press (45 Degrees)
1
1
6 reps
15 reps
RPE 10
RPE 10
3
Pendulum Squat
1
1
6 reps
15 reps
RPE 10
RPE 10
4
Hamstring Curl
1
1
6 reps
15 reps
RPE 10
RPE 10
5
Calf Raise (Machine)
1
1
6 reps
15 reps
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
6 reps
15 reps
RPE 10
RPE 10
2
Leg Press (45 Degrees)
1
1
6 reps
15 reps
RPE 10
RPE 10
3
Pendulum Squat
1
1
6 reps
15 reps
RPE 10
RPE 10
4
Hamstring Curl
1
1
6 reps
15 reps
RPE 10
RPE 10
5
Calf Raise (Machine)
1
1
6 reps
15 reps
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
6 reps
15 reps
RPE 10
RPE 10
2
Leg Press (45 Degrees)
1
1
6 reps
15 reps
RPE 10
RPE 10
3
Pendulum Squat
1
1
6 reps
15 reps
RPE 10
RPE 10
4
Hamstring Curl
1
1
6 reps
15 reps
RPE 10
RPE 10
5
Calf Raise (Machine)
1
1
6 reps
15 reps
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
6 reps
15 reps
RPE 10
RPE 10
2
Leg Press (45 Degrees)
1
1
6 reps
15 reps
RPE 10
RPE 10
3
Pendulum Squat
1
1
6 reps
15 reps
RPE 10
RPE 10
4
Hamstring Curl
1
1
6 reps
15 reps
RPE 10
RPE 10
5
Calf Raise (Machine)
1
1
6 reps
15 reps
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
6 reps
15 reps
RPE 10
RPE 10
2
Leg Press (45 Degrees)
1
1
6 reps
15 reps
RPE 10
RPE 10
3
Pendulum Squat
1
1
6 reps
15 reps
RPE 10
RPE 10
4
Hamstring Curl
1
1
6 reps
15 reps
RPE 10
RPE 10
5
Calf Raise (Machine)
1
1
6 reps
15 reps
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
6 reps
15 reps
RPE 10
RPE 10
2
Leg Press (45 Degrees)
1
1
6 reps
15 reps
RPE 10
RPE 10
3
Pendulum Squat
1
1
6 reps
15 reps
RPE 10
RPE 10
4
Hamstring Curl
1
1
6 reps
15 reps
RPE 10
RPE 10
5
Calf Raise (Machine)
1
1
6 reps
15 reps
RPE 10
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
1
1
6 reps
15 reps
RPE 10
RPE 10
2
Standing Pullover (Cable)
1
1
6 reps
15 reps
RPE 10
RPE 10
3
Incline Chest Press (Machine)
1
1
6 reps
15 reps
RPE 10
RPE 10
4
Rear Delt Fly (Cable)
1
1
6 reps
15 reps
RPE 10
RPE 10
5
Lateral Raise (Machine)
1
1
6 reps
15 reps
RPE 10
RPE 10
6
One Arm Lateral Raise (Cable)
1
1
6 reps
15 reps
RPE 10
RPE 10
7
Seated Military Press (Smith Machine)
1
1
6 reps
15 reps
RPE 10
RPE 10
8
Tricep Rope Push Down (Cable)
1
1
6 reps
15 reps
RPE 10
RPE 10
9
Bicep Curl (Dumbbell)
1
1
6 reps
15 reps
RPE 10
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
1
1
6 reps
15 reps
RPE 10
RPE 10
2
Standing Pullover (Cable)
1
1
6 reps
15 reps
RPE 10
RPE 10
3
Incline Chest Press (Machine)
1
1
6 reps
15 reps
RPE 10
RPE 10
4
Rear Delt Fly (Cable)
1
1
6 reps
15 reps
RPE 10
RPE 10
5
Lateral Raise (Machine)
1
1
6 reps
15 reps
RPE 10
RPE 10
6
One Arm Lateral Raise (Cable)
1
1
6 reps
15 reps
RPE 10
RPE 10
7
Seated Military Press (Smith Machine)
1
1
6 reps
15 reps
RPE 10
RPE 10
8
Tricep Rope Push Down (Cable)
1
1
6 reps
15 reps
RPE 10
RPE 10
9
Bicep Curl (Dumbbell)
1
1
6 reps
15 reps
RPE 10
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
1
1
6 reps
15 reps
RPE 10
RPE 10
2
Standing Pullover (Cable)
1
1
6 reps
15 reps
RPE 10
RPE 10
3
Incline Chest Press (Machine)
1
1
6 reps
15 reps
RPE 10
RPE 10
4
Rear Delt Fly (Cable)
1
1
6 reps
15 reps
RPE 10
RPE 10
5
Lateral Raise (Machine)
1
1
6 reps
15 reps
RPE 10
RPE 10
6
One Arm Lateral Raise (Cable)
1
1
6 reps
15 reps
RPE 10
RPE 10
7
Seated Military Press (Smith Machine)
1
1
6 reps
15 reps
RPE 10
RPE 10
8
Tricep Rope Push Down (Cable)
1
1
6 reps
15 reps
RPE 10
RPE 10
9
Bicep Curl (Dumbbell)
1
1
6 reps
15 reps
RPE 10
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
1
1
6 reps
15 reps
RPE 10
RPE 10
2
Standing Pullover (Cable)
1
1
6 reps
15 reps
RPE 10
RPE 10
3
Incline Chest Press (Machine)
1
1
6 reps
15 reps
RPE 10
RPE 10
4
Rear Delt Fly (Cable)
1
1
6 reps
15 reps
RPE 10
RPE 10
5
Lateral Raise (Machine)
1
1
6 reps
15 reps
RPE 10
RPE 10
6
One Arm Lateral Raise (Cable)
1
1
6 reps
15 reps
RPE 10
RPE 10
7
Seated Military Press (Smith Machine)
1
1
6 reps
15 reps
RPE 10
RPE 10
8
Tricep Rope Push Down (Cable)
1
1
6 reps
15 reps
RPE 10
RPE 10
9
Bicep Curl (Dumbbell)
1
1
6 reps
15 reps
RPE 10
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
1
1
6 reps
15 reps
RPE 10
RPE 10
2
Standing Pullover (Cable)
1
1
6 reps
15 reps
RPE 10
RPE 10
3
Incline Chest Press (Machine)
1
1
6 reps
15 reps
RPE 10
RPE 10
4
Rear Delt Fly (Cable)
1
1
6 reps
15 reps
RPE 10
RPE 10
5
Lateral Raise (Machine)
1
1
6 reps
15 reps
RPE 10
RPE 10
6
One Arm Lateral Raise (Cable)
1
1
6 reps
15 reps
RPE 10
RPE 10
7
Seated Military Press (Smith Machine)
1
1
6 reps
15 reps
RPE 10
RPE 10
8
Tricep Rope Push Down (Cable)
1
1
6 reps
15 reps
RPE 10
RPE 10
9
Bicep Curl (Dumbbell)
1
1
6 reps
15 reps
RPE 10
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
1
1
6 reps
15 reps
RPE 10
RPE 10
2
Standing Pullover (Cable)
1
1
6 reps
15 reps
RPE 10
RPE 10
3
Incline Chest Press (Machine)
1
1
6 reps
15 reps
RPE 10
RPE 10
4
Rear Delt Fly (Cable)
1
1
6 reps
15 reps
RPE 10
RPE 10
5
Lateral Raise (Machine)
1
1
6 reps
15 reps
RPE 10
RPE 10
6
One Arm Lateral Raise (Cable)
1
1
6 reps
15 reps
RPE 10
RPE 10
7
Seated Military Press (Smith Machine)
1
1
6 reps
15 reps
RPE 10
RPE 10
8
Tricep Rope Push Down (Cable)
1
1
6 reps
15 reps
RPE 10
RPE 10
9
Bicep Curl (Dumbbell)
1
1
6 reps
15 reps
RPE 10
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
1
1
6 reps
15 reps
RPE 10
RPE 10
2
Standing Pullover (Cable)
1
1
6 reps
15 reps
RPE 10
RPE 10
3
Incline Chest Press (Machine)
1
1
6 reps
15 reps
RPE 10
RPE 10
4
Rear Delt Fly (Cable)
1
1
6 reps
15 reps
RPE 10
RPE 10
5
Lateral Raise (Machine)
1
1
6 reps
15 reps
RPE 10
RPE 10
6
One Arm Lateral Raise (Cable)
1
1
6 reps
15 reps
RPE 10
RPE 10
7
Seated Military Press (Smith Machine)
1
1
6 reps
15 reps
RPE 10
RPE 10
8
Tricep Rope Push Down (Cable)
1
1
6 reps
15 reps
RPE 10
RPE 10
9
Bicep Curl (Dumbbell)
1
1
6 reps
15 reps
RPE 10
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
1
1
6 reps
15 reps
RPE 10
RPE 10
2
Standing Pullover (Cable)
1
1
6 reps
15 reps
RPE 10
RPE 10
3
Incline Chest Press (Machine)
1
1
6 reps
15 reps
RPE 10
RPE 10
4
Rear Delt Fly (Cable)
1
1
6 reps
15 reps
RPE 10
RPE 10
5
Lateral Raise (Machine)
1
1
6 reps
15 reps
RPE 10
RPE 10
6
One Arm Lateral Raise (Cable)
1
1
6 reps
15 reps
RPE 10
RPE 10
7
Seated Military Press (Smith Machine)
1
1
6 reps
15 reps
RPE 10
RPE 10
8
Tricep Rope Push Down (Cable)
1
1
6 reps
15 reps
RPE 10
RPE 10
9
Bicep Curl (Dumbbell)
1
1
6 reps
15 reps
RPE 10
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
1
1
6 reps
15 reps
RPE 10
RPE 10
2
Standing Pullover (Cable)
1
1
6 reps
15 reps
RPE 10
RPE 10
3
Incline Chest Press (Machine)
1
1
6 reps
15 reps
RPE 10
RPE 10
4
Rear Delt Fly (Cable)
1
1
6 reps
15 reps
RPE 10
RPE 10
5
Lateral Raise (Machine)
1
1
6 reps
15 reps
RPE 10
RPE 10
6
One Arm Lateral Raise (Cable)
1
1
6 reps
15 reps
RPE 10
RPE 10
7
Seated Military Press (Smith Machine)
1
1
6 reps
15 reps
RPE 10
RPE 10
8
Tricep Rope Push Down (Cable)
1
1
6 reps
15 reps
RPE 10
RPE 10
9
Bicep Curl (Dumbbell)
1
1
6 reps
15 reps
RPE 10
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
1
1
6 reps
15 reps
RPE 10
RPE 10
2
Standing Pullover (Cable)
1
1
6 reps
15 reps
RPE 10
RPE 10
3
Incline Chest Press (Machine)
1
1
6 reps
15 reps
RPE 10
RPE 10
4
Rear Delt Fly (Cable)
1
1
6 reps
15 reps
RPE 10
RPE 10
5
Lateral Raise (Machine)
1
1
6 reps
15 reps
RPE 10
RPE 10
6
One Arm Lateral Raise (Cable)
1
1
6 reps
15 reps
RPE 10
RPE 10
7
Seated Military Press (Smith Machine)
1
1
6 reps
15 reps
RPE 10
RPE 10
8
Tricep Rope Push Down (Cable)
1
1
6 reps
15 reps
RPE 10
RPE 10
9
Bicep Curl (Dumbbell)
1
1
6 reps
15 reps
RPE 10
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
1
1
6 reps
15 reps
RPE 10
RPE 10
2
Standing Pullover (Cable)
1
1
6 reps
15 reps
RPE 10
RPE 10
3
Incline Chest Press (Machine)
1
1
6 reps
15 reps
RPE 10
RPE 10
4
Rear Delt Fly (Cable)
1
1
6 reps
15 reps
RPE 10
RPE 10
5
Lateral Raise (Machine)
1
1
6 reps
15 reps
RPE 10
RPE 10
6
One Arm Lateral Raise (Cable)
1
1
6 reps
15 reps
RPE 10
RPE 10
7
Seated Military Press (Smith Machine)
1
1
6 reps
15 reps
RPE 10
RPE 10
8
Tricep Rope Push Down (Cable)
1
1
6 reps
15 reps
RPE 10
RPE 10
9
Bicep Curl (Dumbbell)
1
1
6 reps
15 reps
RPE 10
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
1
1
6 reps
15 reps
RPE 10
RPE 10
2
Standing Pullover (Cable)
1
1
6 reps
15 reps
RPE 10
RPE 10
3
Incline Chest Press (Machine)
1
1
6 reps
15 reps
RPE 10
RPE 10
4
Rear Delt Fly (Cable)
1
1
6 reps
15 reps
RPE 10
RPE 10
5
Lateral Raise (Machine)
1
1
6 reps
15 reps
RPE 10
RPE 10
6
One Arm Lateral Raise (Cable)
1
1
6 reps
15 reps
RPE 10
RPE 10
7
Seated Military Press (Smith Machine)
1
1
6 reps
15 reps
RPE 10
RPE 10
8
Tricep Rope Push Down (Cable)
1
1
6 reps
15 reps
RPE 10
RPE 10
9
Bicep Curl (Dumbbell)
1
1
6 reps
15 reps
RPE 10
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
1
1
6 reps
15 reps
RPE 10
RPE 10
2
Leg Press (45 Degrees)
1
1
6 reps
15 reps
RPE 10
RPE 10
3
Single-Leg Leg Curl
1
1
6 reps
15 reps
RPE 10
RPE 10
4
Leg Extension
1
1
6 reps
15 reps
RPE 10
RPE 10
5
Calf Raise (Machine)
1
1
6 reps
15 reps
RPE 10
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
1
1
6 reps
15 reps
RPE 10
RPE 10
2
Leg Press (45 Degrees)
1
1
6 reps
15 reps
RPE 10
RPE 10
3
Single-Leg Leg Curl
1
1
6 reps
15 reps
RPE 10
RPE 10
4
Leg Extension
1
1
6 reps
15 reps
RPE 10
RPE 10
5
Calf Raise (Machine)
1
1
6 reps
15 reps
RPE 10
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
1
1
6 reps
15 reps
RPE 10
RPE 10
2
Leg Press (45 Degrees)
1
1
6 reps
15 reps
RPE 10
RPE 10
3
Single-Leg Leg Curl
1
1
6 reps
15 reps
RPE 10
RPE 10
4
Leg Extension
1
1
6 reps
15 reps
RPE 10
RPE 10
5
Calf Raise (Machine)
1
1
6 reps
15 reps
RPE 10
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
1
1
6 reps
15 reps
RPE 10
RPE 10
2
Leg Press (45 Degrees)
1
1
6 reps
15 reps
RPE 10
RPE 10
3
Single-Leg Leg Curl
1
1
6 reps
15 reps
RPE 10
RPE 10
4
Leg Extension
1
1
6 reps
15 reps
RPE 10
RPE 10
5
Calf Raise (Machine)
1
1
6 reps
15 reps
RPE 10
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
1
1
6 reps
15 reps
RPE 10
RPE 10
2
Leg Press (45 Degrees)
1
1
6 reps
15 reps
RPE 10
RPE 10
3
Single-Leg Leg Curl
1
1
6 reps
15 reps
RPE 10
RPE 10
4
Leg Extension
1
1
6 reps
15 reps
RPE 10
RPE 10
5
Calf Raise (Machine)
1
1
6 reps
15 reps
RPE 10
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
1
1
6 reps
15 reps
RPE 10
RPE 10
2
Leg Press (45 Degrees)
1
1
6 reps
15 reps
RPE 10
RPE 10
3
Single-Leg Leg Curl
1
1
6 reps
15 reps
RPE 10
RPE 10
4
Leg Extension
1
1
6 reps
15 reps
RPE 10
RPE 10
5
Calf Raise (Machine)
1
1
6 reps
15 reps
RPE 10
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
1
1
6 reps
15 reps
RPE 10
RPE 10
2
Leg Press (45 Degrees)
1
1
6 reps
15 reps
RPE 10
RPE 10
3
Single-Leg Leg Curl
1
1
6 reps
15 reps
RPE 10
RPE 10
4
Leg Extension
1
1
6 reps
15 reps
RPE 10
RPE 10
5
Calf Raise (Machine)
1
1
6 reps
15 reps
RPE 10
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
1
1
6 reps
15 reps
RPE 10
RPE 10
2
Leg Press (45 Degrees)
1
1
6 reps
15 reps
RPE 10
RPE 10
3
Single-Leg Leg Curl
1
1
6 reps
15 reps
RPE 10
RPE 10
4
Leg Extension
1
1
6 reps
15 reps
RPE 10
RPE 10
5
Calf Raise (Machine)
1
1
6 reps
15 reps
RPE 10
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
1
1
6 reps
15 reps
RPE 10
RPE 10
2
Leg Press (45 Degrees)
1
1
6 reps
15 reps
RPE 10
RPE 10
3
Single-Leg Leg Curl
1
1
6 reps
15 reps
RPE 10
RPE 10
4
Leg Extension
1
1
6 reps
15 reps
RPE 10
RPE 10
5
Calf Raise (Machine)
1
1
6 reps
15 reps
RPE 10
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
1
1
6 reps
15 reps
RPE 10
RPE 10
2
Leg Press (45 Degrees)
1
1
6 reps
15 reps
RPE 10
RPE 10
3
Single-Leg Leg Curl
1
1
6 reps
15 reps
RPE 10
RPE 10
4
Leg Extension
1
1
6 reps
15 reps
RPE 10
RPE 10
5
Calf Raise (Machine)
1
1
6 reps
15 reps
RPE 10
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
1
1
6 reps
15 reps
RPE 10
RPE 10
2
Leg Press (45 Degrees)
1
1
6 reps
15 reps
RPE 10
RPE 10
3
Single-Leg Leg Curl
1
1
6 reps
15 reps
RPE 10
RPE 10
4
Leg Extension
1
1
6 reps
15 reps
RPE 10
RPE 10
5
Calf Raise (Machine)
1
1
6 reps
15 reps
RPE 10
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
1
1
6 reps
15 reps
RPE 10
RPE 10
2
Leg Press (45 Degrees)
1
1
6 reps
15 reps
RPE 10
RPE 10
3
Single-Leg Leg Curl
1
1
6 reps
15 reps
RPE 10
RPE 10
4
Leg Extension
1
1
6 reps
15 reps
RPE 10
RPE 10
5
Calf Raise (Machine)
1
1
6 reps
15 reps
RPE 10
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
5
1
6 reps
15 reps
RPE 10
RPE 10
2
Pec Deck (Machine)
5
1
6 reps
15 reps
RPE 10
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
High Row
5
1
6 reps
15 reps
RPE 10
RPE 10
2
Standing Pullover (Cable)
5
1
6 reps
15 reps
RPE 10
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
1
6 reps
15 reps
RPE 10
RPE 10
2
Leg Extension
5
1
6 reps
15 reps
RPE 10
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
5
1
6 reps
15 reps
RPE 10
RPE 10
2
Pec Deck (Machine)
5
1
6 reps
15 reps
RPE 10
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
High Row
5
1
6 reps
15 reps
RPE 10
RPE 10
2
Standing Pullover (Cable)
5
1
6 reps
15 reps
RPE 10
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
1
6 reps
15 reps
RPE 10
RPE 10
2
Leg Extension
5
1
6 reps
15 reps
RPE 10
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
5
1
6 reps
15 reps
RPE 10
RPE 10
2
Pec Deck (Machine)
5
1
6 reps
15 reps
RPE 10
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
High Row
5
1
6 reps
15 reps
RPE 10
RPE 10
2
Standing Pullover (Cable)
5
1
6 reps
15 reps
RPE 10
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
1
6 reps
15 reps
RPE 10
RPE 10
2
Leg Extension
5
1
6 reps
15 reps
RPE 10
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
5
1
6 reps
15 reps
RPE 10
RPE 10
2
Pec Deck (Machine)
5
1
6 reps
15 reps
RPE 10
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
High Row
5
1
6 reps
15 reps
RPE 10
RPE 10
2
Standing Pullover (Cable)
5
1
6 reps
15 reps
RPE 10
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
1
6 reps
15 reps
RPE 10
RPE 10
2
Leg Extension
5
1
6 reps
15 reps
RPE 10
RPE 10
Week 1
1 / 12 Weeks
Day 2
1
Squat (Barbell)
1 Set
1 Set
6 Reps
15 Reps
@10
@10
2
Leg Press (45 Degrees)
1 Set
1 Set
6 Reps
15 Reps
@10
@10
3
Pendulum Squat
1 Set
1 Set
6 Reps
15 Reps
@10
@10
4
Hamstring Curl
1 Set
1 Set
6 Reps
15 Reps
@10
@10
5
Calf Raise (Machine)
1 Set
1 Set
6 Reps
15 Reps
@10
@10
Day 1
1
Bench Press (Dumbbell)
1 Set
1 Set
6 Reps
15 Reps
@10
@10
2
Incline Bench Press (Smith Machine)
1 Set
1 Set
6 Reps
15 Reps
@10
@10
3
T-Bar Row
1 Set
1 Set
6 Reps
15 Reps
@10
@10
4
Seated Wide-Grip Row (Cable)
2 Sets
6 Reps
@10
5
Tricep Pushdown (Cable)
1 Set
1 Set
6 Reps
15 Reps
@10
@10
6
JM Press
2 Sets
6 Reps
@10
7
Lateral Raise (Dumbbell)
1 Set
1 Set
6 Reps
15 Reps
@10
@10
8
Bicep Curl (Cable)
1 Set
1 Set
6 Reps
15 Reps
@10
@10
Day 3
1
Chest Supported Row (Machine)
1 Set
1 Set
6 Reps
15 Reps
@10
@10
2
Standing Pullover (Cable)
1 Set
1 Set
6 Reps
15 Reps
@10
@10
3
Incline Chest Press (Machine)
1 Set
1 Set
6 Reps
15 Reps
@10
@10
4
Rear Delt Fly (Cable)
1 Set
1 Set
6 Reps
15 Reps
@10
@10
5
Lateral Raise (Machine)
1 Set
1 Set
6 Reps
15 Reps
@10
@10
6
One Arm Lateral Raise (Cable)
1 Set
1 Set
6 Reps
15 Reps
@10
@10
7
Seated Military Press (Smith Machine)
1 Set
1 Set
6 Reps
15 Reps
@10
@10
8
Tricep Rope Push Down (Cable)
1 Set
1 Set
6 Reps
15 Reps
@10
@10
9
Bicep Curl (Dumbbell)
1 Set
1 Set
6 Reps
15 Reps
@10
@10
Day 4
1
Seated Hamstring Curl
1 Set
1 Set
6 Reps
15 Reps
@10
@10
2
Leg Press (45 Degrees)
1 Set
1 Set
6 Reps
15 Reps
@10
@10
3
Single-Leg Leg Curl
1 Set
1 Set
6 Reps
15 Reps
@10
@10
4
Leg Extension
1 Set
1 Set
6 Reps
15 Reps
@10
@10
5
Calf Raise (Machine)
1 Set
1 Set
6 Reps
15 Reps
@10
@10
Day 5
1
Bench Press (Dumbbell)
5 Sets
1 Set
6 Reps
15 Reps
@10
@10
2
Pec Deck (Machine)
5 Sets
1 Set
6 Reps
15 Reps
@10
@10