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BoostcampPNG

5 Day Upper/Lower

by Charlie Little

Program Description

WEEKLY LAYOUT Mon – Upper A (Horizontal / Strength) Tue – Lower A (Quad Bias) Wed – OFF or light cardio/mobility Thu – Upper B (Vertical / Back Bias) Fri – Lower B (Posterior / Hips) Sat – Upper C (Arms & Delt Pump) Sun – OFF

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jan 07, 2026 08:35
  • Last Edited
    Jan 07, 2026 10:09
Muscle Engagement
Front
Back
MuscleSet
Lats
12.4%
Upper Back
12.4%
Hamstrings
11.9%
Glutes
9.7%
Quadriceps
9.7%
Lower Back
8.6%
Chest
7%
Biceps
5.4%
Middle Delts
5.4%
Triceps
4.3%
Rear Delts
4.3%
Front Delts
3.5%
Calves
3.2%
Abs
1.1%
Forearms
0.8%
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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
Primal Chest Press
4
5-8 reps
RPE 8.5-9
2
Primal Flat Press
4
6-10 reps
RPE 8.5-9
3
Primal Chest Supported Bent Wide Row
4
6-10 reps
RPE 8.5-9
4
Seated Row (Cable)
3
10-15 reps
RPE 8.5-9
5
Watson Cable Flys
3
15-15 reps
RPE 9-10
6
Primal Lateral Raise
3
15-20 reps
RPE 9-10
7A
Primal Pec Dec
2
20-25 reps
RPE 10
7B
Push Up
2
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Primal Chest Press
4
5-8 reps
RPE 8.5-9
2
Primal Flat Press
4
6-10 reps
RPE 8.5-9
3
Primal Chest Supported Bent Wide Row
4
6-10 reps
RPE 8.5-9
4
Seated Row (Cable)
3
10-15 reps
RPE 8.5-9
5
Watson Cable Flys
3
15-15 reps
RPE 9-10
6
Primal Lateral Raise
3
15-20 reps
RPE 9-10
7A
Primal Pec Dec
2
20-25 reps
RPE 10
7B
Push Up
2
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Primal Chest Press
4
5-8 reps
RPE 8.5-9
2
Primal Flat Press
4
6-10 reps
RPE 8.5-9
3
Primal Chest Supported Bent Wide Row
4
6-10 reps
RPE 8.5-9
4
Seated Row (Cable)
3
10-15 reps
RPE 8.5-9
5
Watson Cable Flys
3
15-15 reps
RPE 9-10
6
Primal Lateral Raise
3
15-20 reps
RPE 9-10
7A
Primal Pec Dec
2
20-25 reps
RPE 10
7B
Push Up
2
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Primal Chest Press
4
5-8 reps
RPE 8.5-9
2
Primal Flat Press
4
6-10 reps
RPE 8.5-9
3
Primal Chest Supported Bent Wide Row
4
6-10 reps
RPE 8.5-9
4
Seated Row (Cable)
3
10-15 reps
RPE 8.5-9
5
Watson Cable Flys
3
15-15 reps
RPE 9-10
6
Primal Lateral Raise
3
15-20 reps
RPE 9-10
7A
Primal Pec Dec
2
20-25 reps
RPE 10
7B
Push Up
2
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Primal Chest Press
4
5-8 reps
RPE 8.5-9
2
Primal Flat Press
4
6-10 reps
RPE 8.5-9
3
Primal Chest Supported Bent Wide Row
4
6-10 reps
RPE 8.5-9
4
Seated Row (Cable)
3
10-15 reps
RPE 8.5-9
5
Watson Cable Flys
3
15-15 reps
RPE 9-10
6
Primal Lateral Raise
3
15-20 reps
RPE 9-10
7A
Primal Pec Dec
2
20-25 reps
RPE 10
7B
Push Up
2
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Primal Chest Press
4
5-8 reps
RPE 8.5-9
2
Primal Flat Press
4
6-10 reps
RPE 8.5-9
3
Primal Chest Supported Bent Wide Row
4
6-10 reps
RPE 8.5-9
4
Seated Row (Cable)
3
10-15 reps
RPE 8.5-9
5
Watson Cable Flys
3
15-15 reps
RPE 9-10
6
Primal Lateral Raise
3
15-20 reps
RPE 9-10
7A
Primal Pec Dec
2
20-25 reps
RPE 10
7B
Push Up
2
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Primal Chest Press
4
5-8 reps
RPE 8.5-9
2
Primal Flat Press
4
6-10 reps
RPE 8.5-9
3
Primal Chest Supported Bent Wide Row
4
6-10 reps
RPE 8.5-9
4
Seated Row (Cable)
3
10-15 reps
RPE 8.5-9
5
Watson Cable Flys
3
15-15 reps
RPE 9-10
6
Primal Lateral Raise
3
15-20 reps
RPE 9-10
7A
Primal Pec Dec
2
20-25 reps
RPE 10
7B
Push Up
2
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Primal Chest Press
4
5-8 reps
RPE 8.5-9
2
Primal Flat Press
4
6-10 reps
RPE 8.5-9
3
Primal Chest Supported Bent Wide Row
4
6-10 reps
RPE 8.5-9
4
Seated Row (Cable)
3
10-15 reps
RPE 8.5-9
5
Watson Cable Flys
3
15-15 reps
RPE 9-10
6
Primal Lateral Raise
3
15-20 reps
RPE 9-10
7A
Primal Pec Dec
2
20-25 reps
RPE 10
7B
Push Up
2
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Primal Chest Press
4
5-8 reps
RPE 8.5-9
2
Primal Flat Press
4
6-10 reps
RPE 8.5-9
3
Primal Chest Supported Bent Wide Row
4
6-10 reps
RPE 8.5-9
4
Seated Row (Cable)
3
10-15 reps
RPE 8.5-9
5
Watson Cable Flys
3
15-15 reps
RPE 9-10
6
Primal Lateral Raise
3
15-20 reps
RPE 9-10
7A
Primal Pec Dec
2
20-25 reps
RPE 10
7B
Push Up
2
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Primal Chest Press
4
5-8 reps
RPE 8.5-9
2
Primal Flat Press
4
6-10 reps
RPE 8.5-9
3
Primal Chest Supported Bent Wide Row
4
6-10 reps
RPE 8.5-9
4
Seated Row (Cable)
3
10-15 reps
RPE 8.5-9
5
Watson Cable Flys
3
15-15 reps
RPE 9-10
6
Primal Lateral Raise
3
15-20 reps
RPE 9-10
7A
Primal Pec Dec
2
20-25 reps
RPE 10
7B
Push Up
2
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Primal Chest Press
4
5-8 reps
RPE 8.5-9
2
Primal Flat Press
4
6-10 reps
RPE 8.5-9
3
Primal Chest Supported Bent Wide Row
4
6-10 reps
RPE 8.5-9
4
Seated Row (Cable)
3
10-15 reps
RPE 8.5-9
5
Watson Cable Flys
3
15-15 reps
RPE 9-10
6
Primal Lateral Raise
3
15-20 reps
RPE 9-10
7A
Primal Pec Dec
2
20-25 reps
RPE 10
7B
Push Up
2
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Primal Chest Press
4
5-8 reps
RPE 8.5-9
2
Primal Flat Press
4
6-10 reps
RPE 8.5-9
3
Primal Chest Supported Bent Wide Row
4
6-10 reps
RPE 8.5-9
4
Seated Row (Cable)
3
10-15 reps
RPE 8.5-9
5
Watson Cable Flys
3
15-15 reps
RPE 9-10
6
Primal Lateral Raise
3
15-20 reps
RPE 9-10
7A
Primal Pec Dec
2
20-25 reps
RPE 10
7B
Push Up
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Primal Hack Squat
4
6-10 reps
RPE 8.5-9
2
Primal Leg Press
3
10-15 reps
RPE 8.5-9
3
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 8.5-9
4
Primal Leg Extension
2
12-15 reps
RPE 9-10
5A
Primal Leg Extension
2
25-30 reps
RPE 10
5B
Wall Sit
2
1 mins
RPE 10
6
Bodytek Standing Calf Raises
3
8-12 reps
RPE 8.5-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Primal Hack Squat
4
6-10 reps
RPE 8.5-9
2
Primal Leg Press
3
10-15 reps
RPE 8.5-9
3
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 8.5-9
4
Primal Leg Extension
2
12-15 reps
RPE 9-10
5A
Primal Leg Extension
2
25-30 reps
RPE 10
5B
Wall Sit
2
1 mins
RPE 10
6
Bodytek Standing Calf Raises
3
8-12 reps
RPE 8.5-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Primal Hack Squat
4
6-10 reps
RPE 8.5-9
2
Primal Leg Press
3
10-15 reps
RPE 8.5-9
3
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 8.5-9
4
Primal Leg Extension
2
12-15 reps
RPE 9-10
5A
Primal Leg Extension
2
25-30 reps
RPE 10
5B
Wall Sit
2
1 mins
RPE 10
6
Bodytek Standing Calf Raises
3
8-12 reps
RPE 8.5-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Primal Hack Squat
4
6-10 reps
RPE 8.5-9
2
Primal Leg Press
3
10-15 reps
RPE 8.5-9
3
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 8.5-9
4
Primal Leg Extension
2
12-15 reps
RPE 9-10
5A
Primal Leg Extension
2
25-30 reps
RPE 10
5B
Wall Sit
2
1 mins
RPE 10
6
Bodytek Standing Calf Raises
3
8-12 reps
RPE 8.5-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Primal Hack Squat
4
6-10 reps
RPE 8.5-9
2
Primal Leg Press
3
10-15 reps
RPE 8.5-9
3
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 8.5-9
4
Primal Leg Extension
2
12-15 reps
RPE 9-10
5A
Primal Leg Extension
2
25-30 reps
RPE 10
5B
Wall Sit
2
1 mins
RPE 10
6
Bodytek Standing Calf Raises
3
8-12 reps
RPE 8.5-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Primal Hack Squat
4
6-10 reps
RPE 8.5-9
2
Primal Leg Press
3
10-15 reps
RPE 8.5-9
3
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 8.5-9
4
Primal Leg Extension
2
12-15 reps
RPE 9-10
5A
Primal Leg Extension
2
25-30 reps
RPE 10
5B
Wall Sit
2
1 mins
RPE 10
6
Bodytek Standing Calf Raises
3
8-12 reps
RPE 8.5-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Primal Hack Squat
4
6-10 reps
RPE 8.5-9
2
Primal Leg Press
3
10-15 reps
RPE 8.5-9
3
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 8.5-9
4
Primal Leg Extension
2
12-15 reps
RPE 9-10
5A
Primal Leg Extension
2
25-30 reps
RPE 10
5B
Wall Sit
2
1 mins
RPE 10
6
Bodytek Standing Calf Raises
3
8-12 reps
RPE 8.5-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Primal Hack Squat
4
6-10 reps
RPE 8.5-9
2
Primal Leg Press
3
10-15 reps
RPE 8.5-9
3
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 8.5-9
4
Primal Leg Extension
2
12-15 reps
RPE 9-10
5A
Primal Leg Extension
2
25-30 reps
RPE 10
5B
Wall Sit
2
1 mins
RPE 10
6
Bodytek Standing Calf Raises
3
8-12 reps
RPE 8.5-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Primal Hack Squat
4
6-10 reps
RPE 8.5-9
2
Primal Leg Press
3
10-15 reps
RPE 8.5-9
3
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 8.5-9
4
Primal Leg Extension
2
12-15 reps
RPE 9-10
5A
Primal Leg Extension
2
25-30 reps
RPE 10
5B
Wall Sit
2
1 mins
RPE 10
6
Bodytek Standing Calf Raises
3
8-12 reps
RPE 8.5-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Primal Hack Squat
4
6-10 reps
RPE 8.5-9
2
Primal Leg Press
3
10-15 reps
RPE 8.5-9
3
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 8.5-9
4
Primal Leg Extension
2
12-15 reps
RPE 9-10
5A
Primal Leg Extension
2
25-30 reps
RPE 10
5B
Wall Sit
2
1 mins
RPE 10
6
Bodytek Standing Calf Raises
3
8-12 reps
RPE 8.5-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Primal Hack Squat
4
6-10 reps
RPE 8.5-9
2
Primal Leg Press
3
10-15 reps
RPE 8.5-9
3
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 8.5-9
4
Primal Leg Extension
2
12-15 reps
RPE 9-10
5A
Primal Leg Extension
2
25-30 reps
RPE 10
5B
Wall Sit
2
1 mins
RPE 10
6
Bodytek Standing Calf Raises
3
8-12 reps
RPE 8.5-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Primal Hack Squat
4
6-10 reps
RPE 8.5-9
2
Primal Leg Press
3
10-15 reps
RPE 8.5-9
3
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 8.5-9
4
Primal Leg Extension
2
12-15 reps
RPE 9-10
5A
Primal Leg Extension
2
25-30 reps
RPE 10
5B
Wall Sit
2
1 mins
RPE 10
6
Bodytek Standing Calf Raises
3
8-12 reps
RPE 8.5-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bodytek Plate Loaded Pull Down
4
6-10 reps
RPE 8.5-9
2
Bodytek Wide Grip Machine Row
4
8-12 reps
RPE 8.5-9
3
Lat Pulldown (Single Arm)
3
10-12 reps
RPE 8.5-9
4
Bodytek Pull Over
3
12-15 reps
RPE 8.5-9
5
Bodytek Rear Fly
3
15-20 reps
RPE 10
6A
Lat Pulldown
2
15-20 reps
RPE 10
6B
Band Pull Apart
2
30 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bodytek Plate Loaded Pull Down
4
6-10 reps
RPE 8.5-9
2
Bodytek Wide Grip Machine Row
4
8-12 reps
RPE 8.5-9
3
Lat Pulldown (Single Arm)
3
10-12 reps
RPE 8.5-9
4
Bodytek Pull Over
3
12-15 reps
RPE 8.5-9
5
Bodytek Rear Fly
3
15-20 reps
RPE 10
6A
Lat Pulldown
2
15-20 reps
RPE 10
6B
Band Pull Apart
2
30 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bodytek Plate Loaded Pull Down
4
6-10 reps
RPE 8.5-9
2
Bodytek Wide Grip Machine Row
4
8-12 reps
RPE 8.5-9
3
Lat Pulldown (Single Arm)
3
10-12 reps
RPE 8.5-9
4
Bodytek Pull Over
3
12-15 reps
RPE 8.5-9
5
Bodytek Rear Fly
3
15-20 reps
RPE 10
6A
Lat Pulldown
2
15-20 reps
RPE 10
6B
Band Pull Apart
2
30 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bodytek Plate Loaded Pull Down
4
6-10 reps
RPE 8.5-9
2
Bodytek Wide Grip Machine Row
4
8-12 reps
RPE 8.5-9
3
Lat Pulldown (Single Arm)
3
10-12 reps
RPE 8.5-9
4
Bodytek Pull Over
3
12-15 reps
RPE 8.5-9
5
Bodytek Rear Fly
3
15-20 reps
RPE 10
6A
Lat Pulldown
2
15-20 reps
RPE 10
6B
Band Pull Apart
2
30 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bodytek Plate Loaded Pull Down
4
6-10 reps
RPE 8.5-9
2
Bodytek Wide Grip Machine Row
4
8-12 reps
RPE 8.5-9
3
Lat Pulldown (Single Arm)
3
10-12 reps
RPE 8.5-9
4
Bodytek Pull Over
3
12-15 reps
RPE 8.5-9
5
Bodytek Rear Fly
3
15-20 reps
RPE 10
6A
Lat Pulldown
2
15-20 reps
RPE 10
6B
Band Pull Apart
2
30 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bodytek Plate Loaded Pull Down
4
6-10 reps
RPE 8.5-9
2
Bodytek Wide Grip Machine Row
4
8-12 reps
RPE 8.5-9
3
Lat Pulldown (Single Arm)
3
10-12 reps
RPE 8.5-9
4
Bodytek Pull Over
3
12-15 reps
RPE 8.5-9
5
Bodytek Rear Fly
3
15-20 reps
RPE 10
6A
Lat Pulldown
2
15-20 reps
RPE 10
6B
Band Pull Apart
2
30 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bodytek Plate Loaded Pull Down
4
6-10 reps
RPE 8.5-9
2
Bodytek Wide Grip Machine Row
4
8-12 reps
RPE 8.5-9
3
Lat Pulldown (Single Arm)
3
10-12 reps
RPE 8.5-9
4
Bodytek Pull Over
3
12-15 reps
RPE 8.5-9
5
Bodytek Rear Fly
3
15-20 reps
RPE 10
6A
Lat Pulldown
2
15-20 reps
RPE 10
6B
Band Pull Apart
2
30 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bodytek Plate Loaded Pull Down
4
6-10 reps
RPE 8.5-9
2
Bodytek Wide Grip Machine Row
4
8-12 reps
RPE 8.5-9
3
Lat Pulldown (Single Arm)
3
10-12 reps
RPE 8.5-9
4
Bodytek Pull Over
3
12-15 reps
RPE 8.5-9
5
Bodytek Rear Fly
3
15-20 reps
RPE 10
6A
Lat Pulldown
2
15-20 reps
RPE 10
6B
Band Pull Apart
2
30 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bodytek Plate Loaded Pull Down
4
6-10 reps
RPE 8.5-9
2
Bodytek Wide Grip Machine Row
4
8-12 reps
RPE 8.5-9
3
Lat Pulldown (Single Arm)
3
10-12 reps
RPE 8.5-9
4
Bodytek Pull Over
3
12-15 reps
RPE 8.5-9
5
Bodytek Rear Fly
3
15-20 reps
RPE 10
6A
Lat Pulldown
2
15-20 reps
RPE 10
6B
Band Pull Apart
2
30 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bodytek Plate Loaded Pull Down
4
6-10 reps
RPE 8.5-9
2
Bodytek Wide Grip Machine Row
4
8-12 reps
RPE 8.5-9
3
Lat Pulldown (Single Arm)
3
10-12 reps
RPE 8.5-9
4
Bodytek Pull Over
3
12-15 reps
RPE 8.5-9
5
Bodytek Rear Fly
3
15-20 reps
RPE 10
6A
Lat Pulldown
2
15-20 reps
RPE 10
6B
Band Pull Apart
2
30 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bodytek Plate Loaded Pull Down
4
6-10 reps
RPE 8.5-9
2
Bodytek Wide Grip Machine Row
4
8-12 reps
RPE 8.5-9
3
Lat Pulldown (Single Arm)
3
10-12 reps
RPE 8.5-9
4
Bodytek Pull Over
3
12-15 reps
RPE 8.5-9
5
Bodytek Rear Fly
3
15-20 reps
RPE 10
6A
Lat Pulldown
2
15-20 reps
RPE 10
6B
Band Pull Apart
2
30 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bodytek Plate Loaded Pull Down
4
6-10 reps
RPE 8.5-9
2
Bodytek Wide Grip Machine Row
4
8-12 reps
RPE 8.5-9
3
Lat Pulldown (Single Arm)
3
10-12 reps
RPE 8.5-9
4
Bodytek Pull Over
3
12-15 reps
RPE 8.5-9
5
Bodytek Rear Fly
3
15-20 reps
RPE 10
6A
Lat Pulldown
2
15-20 reps
RPE 10
6B
Band Pull Apart
2
30 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
8-12 reps
RPE 7.5-8
2
Bodytek Seated Leg Curl
3
10-15 reps
RPE 8.5-9
3
Nautilus Glute Bridge
3
10-12 reps
RPE 8.5-9
4
Back Extension
2
12-15 reps
RPE 8
5
Bodytek Prone Leg Curl
2
AMRAP
RPE 10
6
Bodytek Seated Calf Raises
3
15-20 reps
RPE 8.5-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
8-12 reps
RPE 7.5-8
2
Bodytek Seated Leg Curl
3
10-15 reps
RPE 8.5-9
3
Nautilus Glute Bridge
3
10-12 reps
RPE 8.5-9
4
Back Extension
2
12-15 reps
RPE 8
5
Bodytek Prone Leg Curl
2
AMRAP
RPE 10
6
Bodytek Seated Calf Raises
3
15-20 reps
RPE 8.5-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
8-12 reps
RPE 7.5-8
2
Bodytek Seated Leg Curl
3
10-15 reps
RPE 8.5-9
3
Nautilus Glute Bridge
3
10-12 reps
RPE 8.5-9
4
Back Extension
2
12-15 reps
RPE 8
5
Bodytek Prone Leg Curl
2
AMRAP
RPE 10
6
Bodytek Seated Calf Raises
3
15-20 reps
RPE 8.5-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
8-12 reps
RPE 7.5-8
2
Bodytek Seated Leg Curl
3
10-15 reps
RPE 8.5-9
3
Nautilus Glute Bridge
3
10-12 reps
RPE 8.5-9
4
Back Extension
2
12-15 reps
RPE 8
5
Bodytek Prone Leg Curl
2
AMRAP
RPE 10
6
Bodytek Seated Calf Raises
3
15-20 reps
RPE 8.5-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
8-12 reps
RPE 7.5-8
2
Bodytek Seated Leg Curl
3
10-15 reps
RPE 8.5-9
3
Nautilus Glute Bridge
3
10-12 reps
RPE 8.5-9
4
Back Extension
2
12-15 reps
RPE 8
5
Bodytek Prone Leg Curl
2
AMRAP
RPE 10
6
Bodytek Seated Calf Raises
3
15-20 reps
RPE 8.5-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
8-12 reps
RPE 7.5-8
2
Bodytek Seated Leg Curl
3
10-15 reps
RPE 8.5-9
3
Nautilus Glute Bridge
3
10-12 reps
RPE 8.5-9
4
Back Extension
2
12-15 reps
RPE 8
5
Bodytek Prone Leg Curl
2
AMRAP
RPE 10
6
Bodytek Seated Calf Raises
3
15-20 reps
RPE 8.5-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
8-12 reps
RPE 7.5-8
2
Bodytek Seated Leg Curl
3
10-15 reps
RPE 8.5-9
3
Nautilus Glute Bridge
3
10-12 reps
RPE 8.5-9
4
Back Extension
2
12-15 reps
RPE 8
5
Bodytek Prone Leg Curl
2
AMRAP
RPE 10
6
Bodytek Seated Calf Raises
3
15-20 reps
RPE 8.5-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
8-12 reps
RPE 7.5-8
2
Bodytek Seated Leg Curl
3
10-15 reps
RPE 8.5-9
3
Nautilus Glute Bridge
3
10-12 reps
RPE 8.5-9
4
Back Extension
2
12-15 reps
RPE 8
5
Bodytek Prone Leg Curl
2
AMRAP
RPE 10
6
Bodytek Seated Calf Raises
3
15-20 reps
RPE 8.5-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
8-12 reps
RPE 7.5-8
2
Bodytek Seated Leg Curl
3
10-15 reps
RPE 8.5-9
3
Nautilus Glute Bridge
3
10-12 reps
RPE 8.5-9
4
Back Extension
2
12-15 reps
RPE 8
5
Bodytek Prone Leg Curl
2
AMRAP
RPE 10
6
Bodytek Seated Calf Raises
3
15-20 reps
RPE 8.5-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
8-12 reps
RPE 7.5-8
2
Bodytek Seated Leg Curl
3
10-15 reps
RPE 8.5-9
3
Nautilus Glute Bridge
3
10-12 reps
RPE 8.5-9
4
Back Extension
2
12-15 reps
RPE 8
5
Bodytek Prone Leg Curl
2
AMRAP
RPE 10
6
Bodytek Seated Calf Raises
3
15-20 reps
RPE 8.5-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
8-12 reps
RPE 7.5-8
2
Bodytek Seated Leg Curl
3
10-15 reps
RPE 8.5-9
3
Nautilus Glute Bridge
3
10-12 reps
RPE 8.5-9
4
Back Extension
2
12-15 reps
RPE 8
5
Bodytek Prone Leg Curl
2
AMRAP
RPE 10
6
Bodytek Seated Calf Raises
3
15-20 reps
RPE 8.5-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
8-12 reps
RPE 7.5-8
2
Bodytek Seated Leg Curl
3
10-15 reps
RPE 8.5-9
3
Nautilus Glute Bridge
3
10-12 reps
RPE 8.5-9
4
Back Extension
2
12-15 reps
RPE 8
5
Bodytek Prone Leg Curl
2
AMRAP
RPE 10
6
Bodytek Seated Calf Raises
3
15-20 reps
RPE 8.5-9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Panatta Shoulder Press
3
8-10 reps
RPE 7.5-8
2
Panatta Lateral Raise
4
12-20 reps
RPE 7.5-8
3
Lateral Raise (Dumbbell)
2
1
15-25 reps
15-25 reps
RPE 7.5-8
RPE 8.5-9
4
Face Pull
3
15-20 reps
RPE 7.5-8.5
5
Bicep Curl (EZ Bar)
3
8-12 reps
RPE 8.5-9
6
Bodytek Alt Preacher Curl
3
10-12 reps
RPE 8.5-9
7
Bodytek Cable Press Down
3
6-10 reps
RPE 8.5-9
8
Panatta Tricep OH Extension
3
10-12 reps
RPE 8.5-9
9A
Bodytek Rope Hammer Curl
2
20-25 reps
RPE 10
9B
Bodytek Rope Press Down
2
20-25 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Panatta Shoulder Press
3
8-10 reps
RPE 7.5-8
2
Panatta Lateral Raise
4
12-20 reps
RPE 7.5-8
3
Lateral Raise (Dumbbell)
2
1
15-25 reps
15-25 reps
RPE 7.5-8
RPE 8.5-9
4
Face Pull
3
15-20 reps
RPE 7.5-8.5
5
Bicep Curl (EZ Bar)
3
8-12 reps
RPE 8.5-9
6
Bodytek Alt Preacher Curl
3
10-12 reps
RPE 8.5-9
7
Bodytek Cable Press Down
3
6-10 reps
RPE 8.5-9
8
Panatta Tricep OH Extension
3
10-12 reps
RPE 8.5-9
9A
Bodytek Rope Hammer Curl
2
20-25 reps
RPE 10
9B
Bodytek Rope Press Down
2
20-25 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Panatta Shoulder Press
3
8-10 reps
RPE 7.5-8
2
Panatta Lateral Raise
4
12-20 reps
RPE 7.5-8
3
Lateral Raise (Dumbbell)
2
1
15-25 reps
15-25 reps
RPE 7.5-8
RPE 8.5-9
4
Face Pull
3
15-20 reps
RPE 7.5-8.5
5
Bicep Curl (EZ Bar)
3
8-12 reps
RPE 8.5-9
6
Bodytek Alt Preacher Curl
3
10-12 reps
RPE 8.5-9
7
Bodytek Cable Press Down
3
6-10 reps
RPE 8.5-9
8
Panatta Tricep OH Extension
3
10-12 reps
RPE 8.5-9
9A
Bodytek Rope Hammer Curl
2
20-25 reps
RPE 10
9B
Bodytek Rope Press Down
2
20-25 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Panatta Shoulder Press
3
8-10 reps
RPE 7.5-8
2
Panatta Lateral Raise
4
12-20 reps
RPE 7.5-8
3
Lateral Raise (Dumbbell)
2
1
15-25 reps
15-25 reps
RPE 7.5-8
RPE 8.5-9
4
Face Pull
3
15-20 reps
RPE 7.5-8.5
5
Bicep Curl (EZ Bar)
3
8-12 reps
RPE 8.5-9
6
Bodytek Alt Preacher Curl
3
10-12 reps
RPE 8.5-9
7
Bodytek Cable Press Down
3
6-10 reps
RPE 8.5-9
8
Panatta Tricep OH Extension
3
10-12 reps
RPE 8.5-9
9A
Bodytek Rope Hammer Curl
2
20-25 reps
RPE 10
9B
Bodytek Rope Press Down
2
20-25 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Panatta Shoulder Press
3
8-10 reps
RPE 7.5-8
2
Panatta Lateral Raise
4
12-20 reps
RPE 7.5-8
3
Lateral Raise (Dumbbell)
2
1
15-25 reps
15-25 reps
RPE 7.5-8
RPE 8.5-9
4
Face Pull
3
15-20 reps
RPE 7.5-8.5
5
Bicep Curl (EZ Bar)
3
8-12 reps
RPE 8.5-9
6
Bodytek Alt Preacher Curl
3
10-12 reps
RPE 8.5-9
7
Bodytek Cable Press Down
3
6-10 reps
RPE 8.5-9
8
Panatta Tricep OH Extension
3
10-12 reps
RPE 8.5-9
9A
Bodytek Rope Hammer Curl
2
20-25 reps
RPE 10
9B
Bodytek Rope Press Down
2
20-25 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Panatta Shoulder Press
3
8-10 reps
RPE 7.5-8
2
Panatta Lateral Raise
4
12-20 reps
RPE 7.5-8
3
Lateral Raise (Dumbbell)
2
1
15-25 reps
15-25 reps
RPE 7.5-8
RPE 8.5-9
4
Face Pull
3
15-20 reps
RPE 7.5-8.5
5
Bicep Curl (EZ Bar)
3
8-12 reps
RPE 8.5-9
6
Bodytek Alt Preacher Curl
3
10-12 reps
RPE 8.5-9
7
Bodytek Cable Press Down
3
6-10 reps
RPE 8.5-9
8
Panatta Tricep OH Extension
3
10-12 reps
RPE 8.5-9
9A
Bodytek Rope Hammer Curl
2
20-25 reps
RPE 10
9B
Bodytek Rope Press Down
2
20-25 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Panatta Shoulder Press
3
8-10 reps
RPE 7.5-8
2
Panatta Lateral Raise
4
12-20 reps
RPE 7.5-8
3
Lateral Raise (Dumbbell)
2
1
15-25 reps
15-25 reps
RPE 7.5-8
RPE 8.5-9
4
Face Pull
3
15-20 reps
RPE 7.5-8.5
5
Bicep Curl (EZ Bar)
3
8-12 reps
RPE 8.5-9
6
Bodytek Alt Preacher Curl
3
10-12 reps
RPE 8.5-9
7
Bodytek Cable Press Down
3
6-10 reps
RPE 8.5-9
8
Panatta Tricep OH Extension
3
10-12 reps
RPE 8.5-9
9A
Bodytek Rope Hammer Curl
2
20-25 reps
RPE 10
9B
Bodytek Rope Press Down
2
20-25 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Panatta Shoulder Press
3
8-10 reps
RPE 7.5-8
2
Panatta Lateral Raise
4
12-20 reps
RPE 7.5-8
3
Lateral Raise (Dumbbell)
2
1
15-25 reps
15-25 reps
RPE 7.5-8
RPE 8.5-9
4
Face Pull
3
15-20 reps
RPE 7.5-8.5
5
Bicep Curl (EZ Bar)
3
8-12 reps
RPE 8.5-9
6
Bodytek Alt Preacher Curl
3
10-12 reps
RPE 8.5-9
7
Bodytek Cable Press Down
3
6-10 reps
RPE 8.5-9
8
Panatta Tricep OH Extension
3
10-12 reps
RPE 8.5-9
9A
Bodytek Rope Hammer Curl
2
20-25 reps
RPE 10
9B
Bodytek Rope Press Down
2
20-25 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Panatta Shoulder Press
3
8-10 reps
RPE 7.5-8
2
Panatta Lateral Raise
4
12-20 reps
RPE 7.5-8
3
Lateral Raise (Dumbbell)
2
1
15-25 reps
15-25 reps
RPE 7.5-8
RPE 8.5-9
4
Face Pull
3
15-20 reps
RPE 7.5-8.5
5
Bicep Curl (EZ Bar)
3
8-12 reps
RPE 8.5-9
6
Bodytek Alt Preacher Curl
3
10-12 reps
RPE 8.5-9
7
Bodytek Cable Press Down
3
6-10 reps
RPE 8.5-9
8
Panatta Tricep OH Extension
3
10-12 reps
RPE 8.5-9
9A
Bodytek Rope Hammer Curl
2
20-25 reps
RPE 10
9B
Bodytek Rope Press Down
2
20-25 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Panatta Shoulder Press
3
8-10 reps
RPE 7.5-8
2
Panatta Lateral Raise
4
12-20 reps
RPE 7.5-8
3
Lateral Raise (Dumbbell)
2
1
15-25 reps
15-25 reps
RPE 7.5-8
RPE 8.5-9
4
Face Pull
3
15-20 reps
RPE 7.5-8.5
5
Bicep Curl (EZ Bar)
3
8-12 reps
RPE 8.5-9
6
Bodytek Alt Preacher Curl
3
10-12 reps
RPE 8.5-9
7
Bodytek Cable Press Down
3
6-10 reps
RPE 8.5-9
8
Panatta Tricep OH Extension
3
10-12 reps
RPE 8.5-9
9A
Bodytek Rope Hammer Curl
2
20-25 reps
RPE 10
9B
Bodytek Rope Press Down
2
20-25 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Panatta Shoulder Press
3
8-10 reps
RPE 7.5-8
2
Panatta Lateral Raise
4
12-20 reps
RPE 7.5-8
3
Lateral Raise (Dumbbell)
2
1
15-25 reps
15-25 reps
RPE 7.5-8
RPE 8.5-9
4
Face Pull
3
15-20 reps
RPE 7.5-8.5
5
Bicep Curl (EZ Bar)
3
8-12 reps
RPE 8.5-9
6
Bodytek Alt Preacher Curl
3
10-12 reps
RPE 8.5-9
7
Bodytek Cable Press Down
3
6-10 reps
RPE 8.5-9
8
Panatta Tricep OH Extension
3
10-12 reps
RPE 8.5-9
9A
Bodytek Rope Hammer Curl
2
20-25 reps
RPE 10
9B
Bodytek Rope Press Down
2
20-25 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Panatta Shoulder Press
3
8-10 reps
RPE 7.5-8
2
Panatta Lateral Raise
4
12-20 reps
RPE 7.5-8
3
Lateral Raise (Dumbbell)
2
1
15-25 reps
15-25 reps
RPE 7.5-8
RPE 8.5-9
4
Face Pull
3
15-20 reps
RPE 7.5-8.5
5
Bicep Curl (EZ Bar)
3
8-12 reps
RPE 8.5-9
6
Bodytek Alt Preacher Curl
3
10-12 reps
RPE 8.5-9
7
Bodytek Cable Press Down
3
6-10 reps
RPE 8.5-9
8
Panatta Tricep OH Extension
3
10-12 reps
RPE 8.5-9
9A
Bodytek Rope Hammer Curl
2
20-25 reps
RPE 10
9B
Bodytek Rope Press Down
2
20-25 reps
RPE 10
Week 1
1 / 12 Weeks
Day 1
1
Primal Chest Press
4 Sets
5-8 Reps
@8.5-9
2
Primal Flat Press
4 Sets
6-10 Reps
@8.5-9
3
Primal Chest Supported Bent Wide Row
4 Sets
6-10 Reps
@8.5-9
4
Seated Row (Cable)
3 Sets
10-15 Reps
@8.5-9
5
Watson Cable Flys
3 Sets
15-15 Reps
@9-10
6
Primal Lateral Raise
3 Sets
15-20 Reps
@9-10
7A
Primal Pec Dec
2 Sets
20-25 Reps
@10
7B
Push Up
2 Sets
AMRAP
@10
Day 3
1
Bodytek Plate Loaded Pull Down
4 Sets
6-10 Reps
@8.5-9
2
Bodytek Wide Grip Machine Row
4 Sets
8-12 Reps
@8.5-9
3
Lat Pulldown (Single Arm)
3 Sets
10-12 Reps
@8.5-9
4
Bodytek Pull Over
3 Sets
12-15 Reps
@8.5-9
5
Bodytek Rear Fly
3 Sets
15-20 Reps
@10
6A
Lat Pulldown
2 Sets
15-20 Reps
@10
6B
Band Pull Apart
2 Sets
30 Reps
@10
Day 4
1
Romanian Deadlift (Barbell)
4 Sets
8-12 Reps
@7.5-8
2
Bodytek Seated Leg Curl
3 Sets
10-15 Reps
@8.5-9
3
Nautilus Glute Bridge
3 Sets
10-12 Reps
@8.5-9
4
Back Extension
2 Sets
12-15 Reps
@8
5
Bodytek Prone Leg Curl
2 Sets
AMRAP
@10
6
Bodytek Seated Calf Raises
3 Sets
15-20 Reps
@8.5-9
Day 2
1
Primal Hack Squat
4 Sets
6-10 Reps
@8.5-9
2
Primal Leg Press
3 Sets
10-15 Reps
@8.5-9
3
Bulgarian Split Squat (Dumbbell)
3 Sets
8-12 Reps
@8.5-9
4
Primal Leg Extension
2 Sets
12-15 Reps
@9-10
5A
Primal Leg Extension
2 Sets
25-30 Reps
@10
5B
Wall Sit
2 Sets
1 mins
@10
6
Bodytek Standing Calf Raises
3 Sets
8-12 Reps
@8.5-9
Day 5
1
Panatta Shoulder Press
3 Sets
8-10 Reps
@7.5-8
2
Panatta Lateral Raise
4 Sets
12-20 Reps
@7.5-8
3
Lateral Raise (Dumbbell)
2 Sets
1 Set
15-25 Reps
15-25 Reps
@7.5-8
@8.5-9
4
Face Pull
3 Sets
15-20 Reps
@7.5-8.5
5
Bicep Curl (EZ Bar)
3 Sets
8-12 Reps
@8.5-9
6
Bodytek Alt Preacher Curl
3 Sets
10-12 Reps
@8.5-9
7
Bodytek Cable Press Down
3 Sets
6-10 Reps
@8.5-9
8
Panatta Tricep OH Extension
3 Sets
10-12 Reps
@8.5-9
9A
Bodytek Rope Hammer Curl
2 Sets
20-25 Reps
@10
9B
Bodytek Rope Press Down
2 Sets
20-25 Reps
@10