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Scientific Pull Push Legs Upper Lower

by Eric T.

Program Description

This is a flexible program based on a Pull/Push/Legs - Upper/Lower split for strength and hypertrophy that you can run over and over again. It is a 5 day program with rest days on Saturday and Sunday, but you can put rest days on Thursday and Sunday if you need a day off in the middle of the week or run it asynchronous. Finally, the 1st, 4th, 5th and 8th weeks are balanced, and the upper body and push pull days of 2nd, 3rd 6th and 7th weeks have either horizontal or vertical emphasis and leg days are either quad or hip dominant.

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    70 minutes
  • Created
    Jul 26, 2025 01:56
  • Last Edited
    Jul 26, 2025 10:44
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ON THE BOOSTCAMP APP FOR FREE
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WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Bodyweight)
3
8+ reps
RPE 10
1B
Wide Grip Lat Pulldown
3
10-12 reps
RPE 9
2
Bent Over Row (Barbell)
3
10-12 reps
RPE 9
3
Underhand Lat Pulldown
3
10-12 reps
RPE 9
4
Dumbbell Row
3
10-12 reps
RPE 8
5
Face Pull
4
12-15 reps
RPE 9
6
Bicep Curl (EZ Bar)
3
10-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
10-12 reps
RPE 9
2
Chest Supported Row (Dumbbell)
3
10-12 reps
RPE 8
3A
Pull-Up (Bodyweight)
3
8+ reps
RPE 10
3B
Lat Pulldown (Close Grip)
3
10-12 reps
RPE 9
4A
Face Pull
3
12-15 reps
RPE 8.5
4B
Rear Delt Fly (Dumbbell)
3
15-20 reps
RPE 8.5
5
Bicep Curl (Barbell)
3
10-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
1B
Pull-Up (Assisted)
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 8
RPE 9
RPE 10
2
Underhand Lat Pulldown
3
10-12 reps
RPE 8.5
3
Chest Supported Row (Machine)
3
10-12 reps
RPE 9
4
Lat Prayer
3
10-12 reps
RPE 8.5
5
Bicep Curl (EZ Bar)
3
10-12 reps
RPE 8.5
6
Decline Crunch
2
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Bodyweight)
3
8+ reps
RPE 10
1B
Wide Grip Lat Pulldown
3
10-12 reps
RPE 9
2
Bent Over Row (Barbell)
3
10-12 reps
RPE 9
3
Underhand Lat Pulldown
3
10-12 reps
RPE 9
4
Dumbbell Row
3
10-12 reps
RPE 8
5
Face Pull
4
12-15 reps
RPE 9
6
Bicep Curl (EZ Bar)
3
10-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Bodyweight)
3
8+ reps
RPE 10
1B
Wide Grip Lat Pulldown
3
10-12 reps
RPE 9
2
Bent Over Row (Barbell)
3
10-12 reps
RPE 9
3
Underhand Lat Pulldown
3
10-12 reps
RPE 9
4
Dumbbell Row
3
10-12 reps
RPE 8
5
Face Pull
4
12-15 reps
RPE 9
6
Bicep Curl (EZ Bar)
3
10-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
10-12 reps
RPE 9
2
Chest Supported Row (Dumbbell)
3
10-12 reps
RPE 8
3A
Pull-Up (Bodyweight)
3
8+ reps
RPE 10
3B
Lat Pulldown (Close Grip)
3
10-12 reps
RPE 9
4A
Face Pull
3
12-15 reps
RPE 8.5
4B
Rear Delt Fly (Dumbbell)
3
15-20 reps
RPE 8.5
5
Bicep Curl (Barbell)
3
10-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
1B
Pull-Up (Assisted)
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 8
RPE 9
RPE 10
2
Underhand Lat Pulldown
3
10-12 reps
RPE 8.5
3
Chest Supported Row (Machine)
3
10-12 reps
RPE 9
4
Lat Prayer
3
10-12 reps
RPE 8.5
5
Bicep Curl (EZ Bar)
3
10-12 reps
RPE 8.5
6
Decline Crunch
2
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Bodyweight)
3
8+ reps
RPE 10
1B
Wide Grip Lat Pulldown
3
10-12 reps
RPE 9
2
Bent Over Row (Barbell)
3
10-12 reps
RPE 9
3
Underhand Lat Pulldown
3
10-12 reps
RPE 9
4
Dumbbell Row
3
10-12 reps
RPE 8
5
Face Pull
4
12-15 reps
RPE 9
6
Bicep Curl (EZ Bar)
3
10-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
-
2
Overhead Press (Barbell)
3
10-12 reps
RPE 9
3
Bench Press (Dumbbell)
1
-
4A
Chest Fly (Cable)
3
10-12 reps
RPE 8
4B
Deficit Push Up
2
AMRAP
RPE 10
5
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 8
6
Tricep Pushdown (Cable)
3
12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10-12 reps
RPE 9
2
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 9
3
Lateral Raise (Cable)
3
15-20 reps
RPE 8
4
Overhead Press (Dumbbell)
3
10-12 reps
RPE 9
5
Skull Crusher (Barbell)
3
10-12 reps
RPE 9
6
Deficit Push Up
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
10-12 reps
RPE 9
2
Seated Overhead Press (Dumbbell)
3
10-12 reps
RPE 9
3
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 9
4
Shoulder Press (Machine)
3
10 reps
RPE 8
5
Lateral Raise (Machine)
3
12 reps
RPE 8
6
Overhead Tricep Extension (Cable)
3
12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
-
2
Overhead Press (Barbell)
3
10-12 reps
RPE 9
3
Bench Press (Dumbbell)
1
-
4A
Chest Fly (Cable)
3
10-12 reps
RPE 8
4B
Deficit Push Up
2
AMRAP
RPE 10
5
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 8
6
Tricep Pushdown (Cable)
3
12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
-
2
Overhead Press (Barbell)
3
10-12 reps
RPE 9
3
Bench Press (Dumbbell)
1
-
4A
Chest Fly (Cable)
3
10-12 reps
RPE 8
4B
Deficit Push Up
2
AMRAP
RPE 10
5
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 8
6
Tricep Pushdown (Cable)
3
12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10-12 reps
RPE 9
2
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 9
3
Lateral Raise (Cable)
3
15-20 reps
RPE 8
4
Overhead Press (Dumbbell)
3
10-12 reps
RPE 9
5
Skull Crusher (Barbell)
3
10-12 reps
RPE 9
6
Deficit Push Up
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
10-12 reps
RPE 9
2
Seated Overhead Press (Dumbbell)
3
10-12 reps
RPE 9
3
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 9
4
Shoulder Press (Machine)
3
10 reps
RPE 8
5
Lateral Raise (Machine)
3
12 reps
RPE 8
6
Overhead Tricep Extension (Cable)
3
12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
-
2
Overhead Press (Barbell)
3
10-12 reps
RPE 9
3
Bench Press (Dumbbell)
1
-
4A
Chest Fly (Cable)
3
10-12 reps
RPE 8
4B
Deficit Push Up
2
AMRAP
RPE 10
5
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 8
6
Tricep Pushdown (Cable)
3
12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
3
5 reps
5 reps
5 reps
RPE 6
RPE 7.5
RPE 9
2
Romanian Deadlift (Barbell)
2
3
5 reps
5 reps
RPE 6
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
12 reps
RPE 8
4
Leg Curl
3
12 reps
RPE 8.5
5
Calf Raise (Leg Press)
3
10-15 reps
RPE 9
6A
Hip Abductor (Machine)
3
15 reps
RPE 7
6B
Hip Adductor (Machine)
3
15 reps
RPE 7
7
Plank
3
30 secs
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
3
6-10 reps
RPE 9
2
Walking Lunge
3
12 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 8
4
Leg Press
3
10-12 reps
RPE 9
5
Glute-Ham Raise
3
10-12 reps
RPE 8.5
6
Standing Calf Raise
3
12-15 reps
RPE 8
7
Pallof Press
3
12-15 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
3
6-10 reps
RPE 9
2
Walking Lunge
3
12 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 8
4
Leg Press
3
10-12 reps
RPE 9
5
Glute-Ham Raise
3
10-12 reps
RPE 8.5
6
Standing Calf Raise
3
12-15 reps
RPE 8
7
Pallof Press
3
12-15 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
3
5 reps
5 reps
5 reps
RPE 6
RPE 7.5
RPE 9
2
Romanian Deadlift (Barbell)
2
3
5 reps
5 reps
RPE 6
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
12 reps
RPE 8
4
Leg Curl
3
12 reps
RPE 8.5
5
Calf Raise (Leg Press)
3
10-15 reps
RPE 9
6A
Hip Abductor (Machine)
3
15 reps
RPE 7
6B
Hip Adductor (Machine)
3
15 reps
RPE 7
7
Plank
3
30 secs
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
3
5 reps
5 reps
5 reps
RPE 6
RPE 7.5
RPE 9
2
Romanian Deadlift (Barbell)
2
3
5 reps
5 reps
RPE 6
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
12 reps
RPE 8
4
Leg Curl
3
12 reps
RPE 8.5
5
Calf Raise (Leg Press)
3
10-15 reps
RPE 9
6A
Hip Abductor (Machine)
3
15 reps
RPE 7
6B
Hip Adductor (Machine)
3
15 reps
RPE 7
7
Plank
3
30 secs
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
3
6-10 reps
RPE 9
2
Walking Lunge
3
12 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 8
4
Leg Press
3
10-12 reps
RPE 9
5
Glute-Ham Raise
3
10-12 reps
RPE 8.5
6
Standing Calf Raise
3
12-15 reps
RPE 8
7
Pallof Press
3
12-15 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
3
6-10 reps
RPE 9
2
Walking Lunge
3
12 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 8
4
Leg Press
3
10-12 reps
RPE 9
5
Glute-Ham Raise
3
10-12 reps
RPE 8.5
6
Standing Calf Raise
3
12-15 reps
RPE 8
7
Pallof Press
3
12-15 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
3
5 reps
5 reps
5 reps
RPE 6
RPE 7.5
RPE 9
2
Romanian Deadlift (Barbell)
2
3
5 reps
5 reps
RPE 6
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
12 reps
RPE 8
4
Leg Curl
3
12 reps
RPE 8.5
5
Calf Raise (Leg Press)
3
10-15 reps
RPE 9
6A
Hip Abductor (Machine)
3
15 reps
RPE 7
6B
Hip Adductor (Machine)
3
15 reps
RPE 7
7
Plank
3
30 secs
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Smith Machine)
3
10-12 reps
RPE 8.5
1B
T-Bar Row
3
10 reps
RPE 8.5
2A
Lat Pulldown (Single Arm)
3
10-12 reps
RPE 8.5
2B
Seated Military Press (Smith Machine)
3
10 reps
RPE 8.5
3A
Lateral Raise (Machine)
3
12 reps
RPE 8
3B
Rear Delt Fly (Machine)
3
12 reps
RPE 8
4A
Bicep Curl (Cable)
3
15 reps
RPE 8
4B
Overhead Tricep Extension (Cable)
3
15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
1B
Pull-Up (Assisted)
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 8
RPE 9
RPE 10
2A
Arnold Press
3
10 reps
RPE 9
2B
Lat Pulldown (Single Arm)
3
12 reps
RPE 9
3A
Dip (Bodyweight)
3
AMRAP
RPE 10
3B
Chest Supported Row (Machine)
3
10 reps
RPE 9
4A
Upright Row (Barbell)
3
12-15 reps
RPE 8
4B
Shrug (Barbell)
3
10-12 reps
RPE 9
5
Hammer Curl (Dumbbell)
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 8
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
4
10-12 reps
RPE 8.5
1B
Seated Row (Cable)
3
10-12 reps
RPE 8.5
2A
Chest Press (Machine)
3
10-12 reps
RPE 9
2B
Pull-Up (Bodyweight)
3
AMRAP
-
3A
Seated Overhead Press (Barbell)
3
10-12 reps
RPE 8
3B
Inverted Row
3
15+ reps
RPE 10
4A
Face Pull
3
15 reps
RPE 8
4B
Shrug (Barbell)
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 8
RPE 9
RPE 10
4C
Rear Delt Fly (Dumbbell)
1
-
5
Bicep Curl (Dumbbell)
2
12-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Smith Machine)
3
10-12 reps
RPE 8.5
1B
T-Bar Row
3
10 reps
RPE 8.5
2A
Lat Pulldown (Single Arm)
3
10-12 reps
RPE 8.5
2B
Seated Military Press (Smith Machine)
3
10 reps
RPE 8.5
3A
Lateral Raise (Machine)
3
12 reps
RPE 8
3B
Rear Delt Fly (Machine)
3
12 reps
RPE 8
4A
Bicep Curl (Cable)
3
15 reps
RPE 8
4B
Overhead Tricep Extension (Cable)
3
15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Smith Machine)
3
10-12 reps
RPE 8.5
1B
T-Bar Row
3
10 reps
RPE 8.5
2A
Lat Pulldown (Single Arm)
3
10-12 reps
RPE 8.5
2B
Seated Military Press (Smith Machine)
3
10 reps
RPE 8.5
3A
Lateral Raise (Machine)
3
12 reps
RPE 8
3B
Rear Delt Fly (Machine)
3
12 reps
RPE 8
4A
Bicep Curl (Cable)
3
15 reps
RPE 8
4B
Overhead Tricep Extension (Cable)
3
15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
1B
Pull-Up (Assisted)
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 8
RPE 9
RPE 10
2A
Arnold Press
3
10 reps
RPE 9
2B
Lat Pulldown (Single Arm)
3
12 reps
RPE 9
3A
Dip (Bodyweight)
3
AMRAP
RPE 10
3B
Chest Supported Row (Machine)
3
10 reps
RPE 9
4A
Upright Row (Barbell)
3
12-15 reps
RPE 8
4B
Shrug (Barbell)
3
10-12 reps
RPE 9
5
Hammer Curl (Dumbbell)
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 8
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
4
10-12 reps
RPE 8.5
1B
Seated Row (Cable)
3
10-12 reps
RPE 8.5
2A
Chest Press (Machine)
3
10-12 reps
RPE 9
2B
Pull-Up (Bodyweight)
3
AMRAP
-
3A
Seated Overhead Press (Barbell)
3
10-12 reps
RPE 8
3B
Inverted Row
3
15+ reps
RPE 10
4A
Face Pull
3
15 reps
RPE 8
4B
Shrug (Barbell)
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 8
RPE 9
RPE 10
4C
Rear Delt Fly (Dumbbell)
1
-
5
Bicep Curl (Dumbbell)
2
12-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Smith Machine)
3
10-12 reps
RPE 8.5
1B
T-Bar Row
3
10 reps
RPE 8.5
2A
Lat Pulldown (Single Arm)
3
10-12 reps
RPE 8.5
2B
Seated Military Press (Smith Machine)
3
10 reps
RPE 8.5
3A
Lateral Raise (Machine)
3
12 reps
RPE 8
3B
Rear Delt Fly (Machine)
3
12 reps
RPE 8
4A
Bicep Curl (Cable)
3
15 reps
RPE 8
4B
Overhead Tricep Extension (Cable)
3
15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
1
1
3
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 9
2
Trap Bar Deadlift
2
3
5 reps
5 reps
RPE 7
RPE 9
3
Step-Up (Weighted)
3
12 reps
RPE 8
4
Glute-Ham Raise
3
12 reps
RPE 8
5A
Hip Adductor (Machine)
3
12 reps
RPE 8
5B
Hip Abductor (Machine)
3
12 reps
RPE 8
6
Standing Calf Raise
3
15 reps
RPE 8
7
Ab Wheel
3
8-10 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 9
2
Hip Thrust (Machine)
3
10-12 reps
RPE 8.5
3
Step-Up (Weighted)
3
12-15 reps
RPE 9.5
4
Back Extension
3
15+ reps
RPE 8
5
Glute-Ham Raise
3
12-15 reps
RPE 8
6
Seated Calf Raise
3
10-15 reps
RPE 8.5
7
Suitcase Carry
3
30 secs
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 9
2
Hip Thrust (Machine)
3
10-12 reps
RPE 8.5
3
Step-Up (Weighted)
3
12-15 reps
RPE 9.5
4
Back Extension
3
15+ reps
RPE 8
5
Glute-Ham Raise
3
12-15 reps
RPE 8
6
Seated Calf Raise
3
10-15 reps
RPE 8.5
7
Suitcase Carry
3
30 secs
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
1
1
3
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 9
2
Trap Bar Deadlift
2
3
5 reps
5 reps
RPE 7
RPE 9
3
Step-Up (Weighted)
3
12 reps
RPE 8
4
Glute-Ham Raise
3
12 reps
RPE 8
5A
Hip Adductor (Machine)
3
12 reps
RPE 8
5B
Hip Abductor (Machine)
3
12 reps
RPE 8
6
Standing Calf Raise
3
15 reps
RPE 8
7
Ab Wheel
3
8-10 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
1
1
3
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 9
2
Trap Bar Deadlift
2
3
5 reps
5 reps
RPE 7
RPE 9
3
Step-Up (Weighted)
3
12 reps
RPE 8
4
Glute-Ham Raise
3
12 reps
RPE 8
5A
Hip Adductor (Machine)
3
12 reps
RPE 8
5B
Hip Abductor (Machine)
3
12 reps
RPE 8
6
Standing Calf Raise
3
15 reps
RPE 8
7
Ab Wheel
3
8-10 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 9
2
Hip Thrust (Machine)
3
10-12 reps
RPE 8.5
3
Step-Up (Weighted)
3
12-15 reps
RPE 9.5
4
Back Extension
3
15+ reps
RPE 8
5
Glute-Ham Raise
3
12-15 reps
RPE 8
6
Seated Calf Raise
3
10-15 reps
RPE 8.5
7
Suitcase Carry
3
30 secs
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 9
2
Hip Thrust (Machine)
3
10-12 reps
RPE 8.5
3
Step-Up (Weighted)
3
12-15 reps
RPE 9.5
4
Back Extension
3
15+ reps
RPE 8
5
Glute-Ham Raise
3
12-15 reps
RPE 8
6
Seated Calf Raise
3
10-15 reps
RPE 8.5
7
Suitcase Carry
3
30 secs
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
1
1
3
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 9
2
Trap Bar Deadlift
2
3
5 reps
5 reps
RPE 7
RPE 9
3
Step-Up (Weighted)
3
12 reps
RPE 8
4
Glute-Ham Raise
3
12 reps
RPE 8
5A
Hip Adductor (Machine)
3
12 reps
RPE 8
5B
Hip Abductor (Machine)
3
12 reps
RPE 8
6
Standing Calf Raise
3
15 reps
RPE 8
7
Ab Wheel
3
8-10 reps
RPE 8
Week 1
1 / 8 Weeks
Day 1
1A
Pull-Up (Bodyweight)
3 Sets
8+ Reps
@10
1B
Wide Grip Lat Pulldown
3 Sets
10-12 Reps
@9
2
Bent Over Row (Barbell)
3 Sets
10-12 Reps
@9
3
Underhand Lat Pulldown
3 Sets
10-12 Reps
@9
4
Dumbbell Row
3 Sets
10-12 Reps
@8
5
Face Pull
4 Sets
12-15 Reps
@9
6
Bicep Curl (EZ Bar)
3 Sets
10-12 Reps
@8
Day 2
1
Incline Bench Press (Barbell)
1 Set
-
2
Overhead Press (Barbell)
3 Sets
10-12 Reps
@9
3
Bench Press (Dumbbell)
1 Set
-
4A
Chest Fly (Cable)
3 Sets
10-12 Reps
@8
4B
Deficit Push Up
2 Sets
AMRAP
@10
5
Lateral Raise (Dumbbell)
3 Sets
15-20 Reps
@8
6
Tricep Pushdown (Cable)
3 Sets
12 Reps
@9
Day 5
1
Zercher Squat (Barbell)
1 Set
1 Set
3 Sets
5 Reps
5 Reps
5 Reps
@6
@7
@9
2
Trap Bar Deadlift
2 Sets
3 Sets
5 Reps
5 Reps
@7
@9
3
Step-Up (Weighted)
3 Sets
12 Reps
@8
4
Glute-Ham Raise
3 Sets
12 Reps
@8
5A
Hip Adductor (Machine)
3 Sets
12 Reps
@8
5B
Hip Abductor (Machine)
3 Sets
12 Reps
@8
6
Standing Calf Raise
3 Sets
15 Reps
@8
7
Ab Wheel
3 Sets
8-10 Reps
@8
Day 3
1
Squat (Barbell)
1 Set
1 Set
3 Sets
5 Reps
5 Reps
5 Reps
@6
@7.5
@9
2
Romanian Deadlift (Barbell)
2 Sets
3 Sets
5 Reps
5 Reps
@6
@8
3
Bulgarian Split Squat (Dumbbell)
3 Sets
12 Reps
@8
4
Leg Curl
3 Sets
12 Reps
@8.5
5
Calf Raise (Leg Press)
3 Sets
10-15 Reps
@9
6A
Hip Abductor (Machine)
3 Sets
15 Reps
@7
6B
Hip Adductor (Machine)
3 Sets
15 Reps
@7
7
Plank
3 Sets
30 secs
@10
Day 4
1A
Incline Bench Press (Smith Machine)
3 Sets
10-12 Reps
@8.5
1B
T-Bar Row
3 Sets
10 Reps
@8.5
2A
Lat Pulldown (Single Arm)
3 Sets
10-12 Reps
@8.5
2B
Seated Military Press (Smith Machine)
3 Sets
10 Reps
@8.5
3A
Lateral Raise (Machine)
3 Sets
12 Reps
@8
3B
Rear Delt Fly (Machine)
3 Sets
12 Reps
@8
4A
Bicep Curl (Cable)
3 Sets
15 Reps
@8
4B
Overhead Tricep Extension (Cable)
3 Sets
15 Reps
@8