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Narz Upper Lower RageQuit

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Program Description

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Program Overview

  • Level
    Beginner, Novice, Intermediate, Advanced
  • Goal
    Bodybuilding, Bodyweight Fitness, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Mar 28, 2025 02:26
  • Last Edited
    Jun 18, 2025 09:00

Summary

Unleash your strength with the Narz Upper Lower RageQuit program, a comprehensive 12-week training plan designed for serious lifters. This 4-day split focuses on building muscle and power through a mix of lower body strength and hypertrophy workouts, featuring exercises like the Belt Squat, Romanian Deadlift, and Hack Squat. With a full gym required, you'll have access to the equipment needed to push your limits and achieve your fitness goals. Get ready to transform your physique and embrace the challenge!
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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
Bench Press (Barbell)
3
3-5 reps
RPE 9
2
Incline Chest Press (Machine)
3
6-10 reps
RPE 9
3
T-Bar Row
3
3-5 reps
RPE 9
4
Lat Pulldown
3
6-10 reps
RPE 9
5
Shoulder Press (Plate Loaded)
2
5-8 reps
RPE 9
6
Preacher Curl (Barbell)
2
6-10 reps
RPE 9
7
Bicep Curl (Dumbbell)
2
6-10 reps
RPE 9
8
Tricep Extension (Machine)
2
6-10 reps
RPE 9
9
Shrug (Dumbbell)
3
6-10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-5 reps
RPE 9
2
Incline Chest Press (Machine)
3
6-10 reps
RPE 9
3
T-Bar Row
3
3-5 reps
RPE 9
4
Lat Pulldown
3
6-10 reps
RPE 9
5
Shoulder Press (Plate Loaded)
2
5-8 reps
RPE 9
6
Preacher Curl (Barbell)
2
6-10 reps
RPE 9
7
Bicep Curl (Dumbbell)
2
6-10 reps
RPE 9
8
Tricep Extension (Machine)
2
6-10 reps
RPE 9
9
Shrug (Dumbbell)
3
6-10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-5 reps
RPE 9
2
Incline Chest Press (Machine)
3
6-10 reps
RPE 9
3
T-Bar Row
3
3-5 reps
RPE 9
4
Lat Pulldown
3
6-10 reps
RPE 9
5
Shoulder Press (Plate Loaded)
2
5-8 reps
RPE 9
6
Preacher Curl (Barbell)
2
6-10 reps
RPE 9
7
Bicep Curl (Dumbbell)
2
6-10 reps
RPE 9
8
Tricep Extension (Machine)
2
6-10 reps
RPE 9
9
Shrug (Dumbbell)
3
6-10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-5 reps
RPE 9
2
Incline Chest Press (Machine)
3
6-10 reps
RPE 9
3
T-Bar Row
3
3-5 reps
RPE 9
4
Lat Pulldown
3
6-10 reps
RPE 9
5
Shoulder Press (Plate Loaded)
2
5-8 reps
RPE 9
6
Preacher Curl (Barbell)
2
6-10 reps
RPE 9
7
Bicep Curl (Dumbbell)
2
6-10 reps
RPE 9
8
Tricep Extension (Machine)
2
6-10 reps
RPE 9
9
Shrug (Dumbbell)
3
6-10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-5 reps
RPE 9
2
Incline Chest Press (Machine)
3
6-10 reps
RPE 9
3
T-Bar Row
3
3-5 reps
RPE 9
4
Lat Pulldown
3
6-10 reps
RPE 9
5
Shoulder Press (Plate Loaded)
2
5-8 reps
RPE 9
6
Preacher Curl (Barbell)
2
6-10 reps
RPE 9
7
Bicep Curl (Dumbbell)
2
6-10 reps
RPE 9
8
Tricep Extension (Machine)
2
6-10 reps
RPE 9
9
Shrug (Dumbbell)
3
6-10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-5 reps
RPE 9
2
Incline Chest Press (Machine)
3
6-10 reps
RPE 9
3
T-Bar Row
3
3-5 reps
RPE 9
4
Lat Pulldown
3
6-10 reps
RPE 9
5
Shoulder Press (Plate Loaded)
2
5-8 reps
RPE 9
6
Preacher Curl (Barbell)
2
6-10 reps
RPE 9
7
Bicep Curl (Dumbbell)
2
6-10 reps
RPE 9
8
Tricep Extension (Machine)
2
6-10 reps
RPE 9
9
Shrug (Dumbbell)
3
6-10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-5 reps
RPE 9
2
Incline Chest Press (Machine)
3
6-10 reps
RPE 9
3
T-Bar Row
3
3-5 reps
RPE 9
4
Lat Pulldown
3
6-10 reps
RPE 9
5
Shoulder Press (Plate Loaded)
2
5-8 reps
RPE 9
6
Preacher Curl (Barbell)
2
6-10 reps
RPE 9
7
Bicep Curl (Dumbbell)
2
6-10 reps
RPE 9
8
Tricep Extension (Machine)
2
6-10 reps
RPE 9
9
Shrug (Dumbbell)
3
6-10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-5 reps
RPE 9
2
Incline Chest Press (Machine)
3
6-10 reps
RPE 9
3
T-Bar Row
3
3-5 reps
RPE 9
4
Lat Pulldown
3
6-10 reps
RPE 9
5
Shoulder Press (Plate Loaded)
2
5-8 reps
RPE 9
6
Preacher Curl (Barbell)
2
6-10 reps
RPE 9
7
Bicep Curl (Dumbbell)
2
6-10 reps
RPE 9
8
Tricep Extension (Machine)
2
6-10 reps
RPE 9
9
Shrug (Dumbbell)
3
6-10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-5 reps
RPE 9
2
Incline Chest Press (Machine)
3
6-10 reps
RPE 9
3
T-Bar Row
3
3-5 reps
RPE 9
4
Lat Pulldown
3
6-10 reps
RPE 9
5
Shoulder Press (Plate Loaded)
2
5-8 reps
RPE 9
6
Preacher Curl (Barbell)
2
6-10 reps
RPE 9
7
Bicep Curl (Dumbbell)
2
6-10 reps
RPE 9
8
Tricep Extension (Machine)
2
6-10 reps
RPE 9
9
Shrug (Dumbbell)
3
6-10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-5 reps
RPE 9
2
Incline Chest Press (Machine)
3
6-10 reps
RPE 9
3
T-Bar Row
3
3-5 reps
RPE 9
4
Lat Pulldown
3
6-10 reps
RPE 9
5
Shoulder Press (Plate Loaded)
2
5-8 reps
RPE 9
6
Preacher Curl (Barbell)
2
6-10 reps
RPE 9
7
Bicep Curl (Dumbbell)
2
6-10 reps
RPE 9
8
Tricep Extension (Machine)
2
6-10 reps
RPE 9
9
Shrug (Dumbbell)
3
6-10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-5 reps
RPE 9
2
Incline Chest Press (Machine)
3
6-10 reps
RPE 9
3
T-Bar Row
3
3-5 reps
RPE 9
4
Lat Pulldown
3
6-10 reps
RPE 9
5
Shoulder Press (Plate Loaded)
2
5-8 reps
RPE 9
6
Preacher Curl (Barbell)
2
6-10 reps
RPE 9
7
Bicep Curl (Dumbbell)
2
6-10 reps
RPE 9
8
Tricep Extension (Machine)
2
6-10 reps
RPE 9
9
Shrug (Dumbbell)
3
6-10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-5 reps
RPE 9
2
Incline Chest Press (Machine)
3
6-10 reps
RPE 9
3
T-Bar Row
3
3-5 reps
RPE 9
4
Lat Pulldown
3
6-10 reps
RPE 9
5
Shoulder Press (Plate Loaded)
2
5-8 reps
RPE 9
6
Preacher Curl (Barbell)
2
6-10 reps
RPE 9
7
Bicep Curl (Dumbbell)
2
6-10 reps
RPE 9
8
Tricep Extension (Machine)
2
6-10 reps
RPE 9
9
Shrug (Dumbbell)
3
6-10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
3
3-5 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
3-5 reps
RPE 9
3
Leg Press (45 Degrees)
3
8-10 reps
RPE 9
4
Leg Curl
3
6-10 reps
RPE 9
5
Seated Calf Raise
4
6-10 reps
RPE 9
6
Hip Abductor (Machine)
3
6-8 reps
RPE 9
7
Hip Adductor (Machine)
3
6-8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
3
3-5 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
3-5 reps
RPE 9
3
Leg Press (45 Degrees)
3
8-10 reps
RPE 9
4
Leg Curl
3
6-10 reps
RPE 9
5
Seated Calf Raise
4
6-10 reps
RPE 9
6
Hip Abductor (Machine)
3
6-8 reps
RPE 9
7
Hip Adductor (Machine)
3
6-8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
3
3-5 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
3-5 reps
RPE 9
3
Leg Press (45 Degrees)
3
8-10 reps
RPE 9
4
Leg Curl
3
6-10 reps
RPE 9
5
Seated Calf Raise
4
6-10 reps
RPE 9
6
Hip Abductor (Machine)
3
6-8 reps
RPE 9
7
Hip Adductor (Machine)
3
6-8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
3
3-5 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
3-5 reps
RPE 9
3
Leg Press (45 Degrees)
3
8-10 reps
RPE 9
4
Leg Curl
3
6-10 reps
RPE 9
5
Seated Calf Raise
4
6-10 reps
RPE 9
6
Hip Abductor (Machine)
3
6-8 reps
RPE 9
7
Hip Adductor (Machine)
3
6-8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
3
3-5 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
3-5 reps
RPE 9
3
Leg Press (45 Degrees)
3
8-10 reps
RPE 9
4
Leg Curl
3
6-10 reps
RPE 9
5
Seated Calf Raise
4
6-10 reps
RPE 9
6
Hip Abductor (Machine)
3
6-8 reps
RPE 9
7
Hip Adductor (Machine)
3
6-8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
3
3-5 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
3-5 reps
RPE 9
3
Leg Press (45 Degrees)
3
8-10 reps
RPE 9
4
Leg Curl
3
6-10 reps
RPE 9
5
Seated Calf Raise
4
6-10 reps
RPE 9
6
Hip Abductor (Machine)
3
6-8 reps
RPE 9
7
Hip Adductor (Machine)
3
6-8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
3
3-5 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
3-5 reps
RPE 9
3
Leg Press (45 Degrees)
3
8-10 reps
RPE 9
4
Leg Curl
3
6-10 reps
RPE 9
5
Seated Calf Raise
4
6-10 reps
RPE 9
6
Hip Abductor (Machine)
3
6-8 reps
RPE 9
7
Hip Adductor (Machine)
3
6-8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
3
3-5 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
3-5 reps
RPE 9
3
Leg Press (45 Degrees)
3
8-10 reps
RPE 9
4
Leg Curl
3
6-10 reps
RPE 9
5
Seated Calf Raise
4
6-10 reps
RPE 9
6
Hip Abductor (Machine)
3
6-8 reps
RPE 9
7
Hip Adductor (Machine)
3
6-8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
3
3-5 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
3-5 reps
RPE 9
3
Leg Press (45 Degrees)
3
8-10 reps
RPE 9
4
Leg Curl
3
6-10 reps
RPE 9
5
Seated Calf Raise
4
6-10 reps
RPE 9
6
Hip Abductor (Machine)
3
6-8 reps
RPE 9
7
Hip Adductor (Machine)
3
6-8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
3
3-5 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
3-5 reps
RPE 9
3
Leg Press (45 Degrees)
3
8-10 reps
RPE 9
4
Leg Curl
3
6-10 reps
RPE 9
5
Seated Calf Raise
4
6-10 reps
RPE 9
6
Hip Abductor (Machine)
3
6-8 reps
RPE 9
7
Hip Adductor (Machine)
3
6-8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
3
3-5 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
3-5 reps
RPE 9
3
Leg Press (45 Degrees)
3
8-10 reps
RPE 9
4
Leg Curl
3
6-10 reps
RPE 9
5
Seated Calf Raise
4
6-10 reps
RPE 9
6
Hip Abductor (Machine)
3
6-8 reps
RPE 9
7
Hip Adductor (Machine)
3
6-8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
3
3-5 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
3-5 reps
RPE 9
3
Leg Press (45 Degrees)
3
8-10 reps
RPE 9
4
Leg Curl
3
6-10 reps
RPE 9
5
Seated Calf Raise
4
6-10 reps
RPE 9
6
Hip Abductor (Machine)
3
6-8 reps
RPE 9
7
Hip Adductor (Machine)
3
6-8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
8-12 reps
RPE 9
2
Chest Fly (Machine)
3
8-12 reps
RPE 9
3
Chest Supported Row (Machine)
3
8-12 reps
RPE 9
4
Single Arm Row (Dumbbell)
3
8-12 reps
RPE 9
5
Lateral Raise (Cable)
3
8-12 reps
RPE 9
6
Lateral Raise (Dumbbell)
2
8-12 reps
RPE 9
7
Incline Curl (Dumbbell)
3
8-12 reps
RPE 9
8
Tricep Rope Push Down (Cable)
3
8-12 reps
RPE 9
9
Bicep Curl (Machine)
2
8-12 reps
RPE 9
10
Seated Dip (Machine)
3
8-12 reps
RPE 9
11
Shrug (Dumbbell)
3
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
8-12 reps
RPE 9
2
Chest Fly (Machine)
3
8-12 reps
RPE 9
3
Chest Supported Row (Machine)
3
8-12 reps
RPE 9
4
Single Arm Row (Dumbbell)
3
8-12 reps
RPE 9
5
Lateral Raise (Cable)
3
8-12 reps
RPE 9
6
Lateral Raise (Dumbbell)
2
8-12 reps
RPE 9
7
Incline Curl (Dumbbell)
3
8-12 reps
RPE 9
8
Tricep Rope Push Down (Cable)
3
8-12 reps
RPE 9
9
Bicep Curl (Machine)
2
8-12 reps
RPE 9
10
Seated Dip (Machine)
3
8-12 reps
RPE 9
11
Shrug (Dumbbell)
3
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
8-12 reps
RPE 9
2
Chest Fly (Machine)
3
8-12 reps
RPE 9
3
Chest Supported Row (Machine)
3
8-12 reps
RPE 9
4
Single Arm Row (Dumbbell)
3
8-12 reps
RPE 9
5
Lateral Raise (Cable)
3
8-12 reps
RPE 9
6
Lateral Raise (Dumbbell)
2
8-12 reps
RPE 9
7
Incline Curl (Dumbbell)
3
8-12 reps
RPE 9
8
Tricep Rope Push Down (Cable)
3
8-12 reps
RPE 9
9
Bicep Curl (Machine)
2
8-12 reps
RPE 9
10
Seated Dip (Machine)
3
8-12 reps
RPE 9
11
Shrug (Dumbbell)
3
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
8-12 reps
RPE 9
2
Chest Fly (Machine)
3
8-12 reps
RPE 9
3
Chest Supported Row (Machine)
3
8-12 reps
RPE 9
4
Single Arm Row (Dumbbell)
3
8-12 reps
RPE 9
5
Lateral Raise (Cable)
3
8-12 reps
RPE 9
6
Lateral Raise (Dumbbell)
2
8-12 reps
RPE 9
7
Incline Curl (Dumbbell)
3
8-12 reps
RPE 9
8
Tricep Rope Push Down (Cable)
3
8-12 reps
RPE 9
9
Bicep Curl (Machine)
2
8-12 reps
RPE 9
10
Seated Dip (Machine)
3
8-12 reps
RPE 9
11
Shrug (Dumbbell)
3
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
8-12 reps
RPE 9
2
Chest Fly (Machine)
3
8-12 reps
RPE 9
3
Chest Supported Row (Machine)
3
8-12 reps
RPE 9
4
Single Arm Row (Dumbbell)
3
8-12 reps
RPE 9
5
Lateral Raise (Cable)
3
8-12 reps
RPE 9
6
Lateral Raise (Dumbbell)
2
8-12 reps
RPE 9
7
Incline Curl (Dumbbell)
3
8-12 reps
RPE 9
8
Tricep Rope Push Down (Cable)
3
8-12 reps
RPE 9
9
Bicep Curl (Machine)
2
8-12 reps
RPE 9
10
Seated Dip (Machine)
3
8-12 reps
RPE 9
11
Shrug (Dumbbell)
3
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
8-12 reps
RPE 9
2
Chest Fly (Machine)
3
8-12 reps
RPE 9
3
Chest Supported Row (Machine)
3
8-12 reps
RPE 9
4
Single Arm Row (Dumbbell)
3
8-12 reps
RPE 9
5
Lateral Raise (Cable)
3
8-12 reps
RPE 9
6
Lateral Raise (Dumbbell)
2
8-12 reps
RPE 9
7
Incline Curl (Dumbbell)
3
8-12 reps
RPE 9
8
Tricep Rope Push Down (Cable)
3
8-12 reps
RPE 9
9
Bicep Curl (Machine)
2
8-12 reps
RPE 9
10
Seated Dip (Machine)
3
8-12 reps
RPE 9
11
Shrug (Dumbbell)
3
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
8-12 reps
RPE 9
2
Chest Fly (Machine)
3
8-12 reps
RPE 9
3
Chest Supported Row (Machine)
3
8-12 reps
RPE 9
4
Single Arm Row (Dumbbell)
3
8-12 reps
RPE 9
5
Lateral Raise (Cable)
3
8-12 reps
RPE 9
6
Lateral Raise (Dumbbell)
2
8-12 reps
RPE 9
7
Incline Curl (Dumbbell)
3
8-12 reps
RPE 9
8
Tricep Rope Push Down (Cable)
3
8-12 reps
RPE 9
9
Bicep Curl (Machine)
2
8-12 reps
RPE 9
10
Seated Dip (Machine)
3
8-12 reps
RPE 9
11
Shrug (Dumbbell)
3
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
8-12 reps
RPE 9
2
Chest Fly (Machine)
3
8-12 reps
RPE 9
3
Chest Supported Row (Machine)
3
8-12 reps
RPE 9
4
Single Arm Row (Dumbbell)
3
8-12 reps
RPE 9
5
Lateral Raise (Cable)
3
8-12 reps
RPE 9
6
Lateral Raise (Dumbbell)
2
8-12 reps
RPE 9
7
Incline Curl (Dumbbell)
3
8-12 reps
RPE 9
8
Tricep Rope Push Down (Cable)
3
8-12 reps
RPE 9
9
Bicep Curl (Machine)
2
8-12 reps
RPE 9
10
Seated Dip (Machine)
3
8-12 reps
RPE 9
11
Shrug (Dumbbell)
3
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
8-12 reps
RPE 9
2
Chest Fly (Machine)
3
8-12 reps
RPE 9
3
Chest Supported Row (Machine)
3
8-12 reps
RPE 9
4
Single Arm Row (Dumbbell)
3
8-12 reps
RPE 9
5
Lateral Raise (Cable)
3
8-12 reps
RPE 9
6
Lateral Raise (Dumbbell)
2
8-12 reps
RPE 9
7
Incline Curl (Dumbbell)
3
8-12 reps
RPE 9
8
Tricep Rope Push Down (Cable)
3
8-12 reps
RPE 9
9
Bicep Curl (Machine)
2
8-12 reps
RPE 9
10
Seated Dip (Machine)
3
8-12 reps
RPE 9
11
Shrug (Dumbbell)
3
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
8-12 reps
RPE 9
2
Chest Fly (Machine)
3
8-12 reps
RPE 9
3
Chest Supported Row (Machine)
3
8-12 reps
RPE 9
4
Single Arm Row (Dumbbell)
3
8-12 reps
RPE 9
5
Lateral Raise (Cable)
3
8-12 reps
RPE 9
6
Lateral Raise (Dumbbell)
2
8-12 reps
RPE 9
7
Incline Curl (Dumbbell)
3
8-12 reps
RPE 9
8
Tricep Rope Push Down (Cable)
3
8-12 reps
RPE 9
9
Bicep Curl (Machine)
2
8-12 reps
RPE 9
10
Seated Dip (Machine)
3
8-12 reps
RPE 9
11
Shrug (Dumbbell)
3
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
8-12 reps
RPE 9
2
Chest Fly (Machine)
3
8-12 reps
RPE 9
3
Chest Supported Row (Machine)
3
8-12 reps
RPE 9
4
Single Arm Row (Dumbbell)
3
8-12 reps
RPE 9
5
Lateral Raise (Cable)
3
8-12 reps
RPE 9
6
Lateral Raise (Dumbbell)
2
8-12 reps
RPE 9
7
Incline Curl (Dumbbell)
3
8-12 reps
RPE 9
8
Tricep Rope Push Down (Cable)
3
8-12 reps
RPE 9
9
Bicep Curl (Machine)
2
8-12 reps
RPE 9
10
Seated Dip (Machine)
3
8-12 reps
RPE 9
11
Shrug (Dumbbell)
3
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
8-12 reps
RPE 9
2
Chest Fly (Machine)
3
8-12 reps
RPE 9
3
Chest Supported Row (Machine)
3
8-12 reps
RPE 9
4
Single Arm Row (Dumbbell)
3
8-12 reps
RPE 9
5
Lateral Raise (Cable)
3
8-12 reps
RPE 9
6
Lateral Raise (Dumbbell)
2
8-12 reps
RPE 9
7
Incline Curl (Dumbbell)
3
8-12 reps
RPE 9
8
Tricep Rope Push Down (Cable)
3
8-12 reps
RPE 9
9
Bicep Curl (Machine)
2
8-12 reps
RPE 9
10
Seated Dip (Machine)
3
8-12 reps
RPE 9
11
Shrug (Dumbbell)
3
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8-12 reps
RPE 9
2
Leg Press (45 Degrees)
3
8-12 reps
RPE 9
3
Leg Extension
3
10-12 reps
RPE 9
4
Leg Curl
3
10-12 reps
RPE 9
5
Seated Calf Raise
3
8-12 reps
RPE 9
6
Hip Abductor (Machine)
3
8-12 reps
RPE 9
7
Hip Adductor (Machine)
3
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8-12 reps
RPE 9
2
Leg Press (45 Degrees)
3
8-12 reps
RPE 9
3
Leg Extension
3
10-12 reps
RPE 9
4
Leg Curl
3
10-12 reps
RPE 9
5
Seated Calf Raise
3
8-12 reps
RPE 9
6
Hip Abductor (Machine)
3
8-12 reps
RPE 9
7
Hip Adductor (Machine)
3
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8-12 reps
RPE 9
2
Leg Press (45 Degrees)
3
8-12 reps
RPE 9
3
Leg Extension
3
10-12 reps
RPE 9
4
Leg Curl
3
10-12 reps
RPE 9
5
Seated Calf Raise
3
8-12 reps
RPE 9
6
Hip Abductor (Machine)
3
8-12 reps
RPE 9
7
Hip Adductor (Machine)
3
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8-12 reps
RPE 9
2
Leg Press (45 Degrees)
3
8-12 reps
RPE 9
3
Leg Extension
3
10-12 reps
RPE 9
4
Leg Curl
3
10-12 reps
RPE 9
5
Seated Calf Raise
3
8-12 reps
RPE 9
6
Hip Abductor (Machine)
3
8-12 reps
RPE 9
7
Hip Adductor (Machine)
3
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8-12 reps
RPE 9
2
Leg Press (45 Degrees)
3
8-12 reps
RPE 9
3
Leg Extension
3
10-12 reps
RPE 9
4
Leg Curl
3
10-12 reps
RPE 9
5
Seated Calf Raise
3
8-12 reps
RPE 9
6
Hip Abductor (Machine)
3
8-12 reps
RPE 9
7
Hip Adductor (Machine)
3
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8-12 reps
RPE 9
2
Leg Press (45 Degrees)
3
8-12 reps
RPE 9
3
Leg Extension
3
10-12 reps
RPE 9
4
Leg Curl
3
10-12 reps
RPE 9
5
Seated Calf Raise
3
8-12 reps
RPE 9
6
Hip Abductor (Machine)
3
8-12 reps
RPE 9
7
Hip Adductor (Machine)
3
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8-12 reps
RPE 9
2
Leg Press (45 Degrees)
3
8-12 reps
RPE 9
3
Leg Extension
3
10-12 reps
RPE 9
4
Leg Curl
3
10-12 reps
RPE 9
5
Seated Calf Raise
3
8-12 reps
RPE 9
6
Hip Abductor (Machine)
3
8-12 reps
RPE 9
7
Hip Adductor (Machine)
3
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8-12 reps
RPE 9
2
Leg Press (45 Degrees)
3
8-12 reps
RPE 9
3
Leg Extension
3
10-12 reps
RPE 9
4
Leg Curl
3
10-12 reps
RPE 9
5
Seated Calf Raise
3
8-12 reps
RPE 9
6
Hip Abductor (Machine)
3
8-12 reps
RPE 9
7
Hip Adductor (Machine)
3
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8-12 reps
RPE 9
2
Leg Press (45 Degrees)
3
8-12 reps
RPE 9
3
Leg Extension
3
10-12 reps
RPE 9
4
Leg Curl
3
10-12 reps
RPE 9
5
Seated Calf Raise
3
8-12 reps
RPE 9
6
Hip Abductor (Machine)
3
8-12 reps
RPE 9
7
Hip Adductor (Machine)
3
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8-12 reps
RPE 9
2
Leg Press (45 Degrees)
3
8-12 reps
RPE 9
3
Leg Extension
3
10-12 reps
RPE 9
4
Leg Curl
3
10-12 reps
RPE 9
5
Seated Calf Raise
3
8-12 reps
RPE 9
6
Hip Abductor (Machine)
3
8-12 reps
RPE 9
7
Hip Adductor (Machine)
3
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8-12 reps
RPE 9
2
Leg Press (45 Degrees)
3
8-12 reps
RPE 9
3
Leg Extension
3
10-12 reps
RPE 9
4
Leg Curl
3
10-12 reps
RPE 9
5
Seated Calf Raise
3
8-12 reps
RPE 9
6
Hip Abductor (Machine)
3
8-12 reps
RPE 9
7
Hip Adductor (Machine)
3
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8-12 reps
RPE 9
2
Leg Press (45 Degrees)
3
8-12 reps
RPE 9
3
Leg Extension
3
10-12 reps
RPE 9
4
Leg Curl
3
10-12 reps
RPE 9
5
Seated Calf Raise
3
8-12 reps
RPE 9
6
Hip Abductor (Machine)
3
8-12 reps
RPE 9
7
Hip Adductor (Machine)
3
8-12 reps
RPE 9
Week 1
1 / 12 Weeks
Day 2
1
Belt Squat
3 Sets
3-5 Reps
@9
2
Romanian Deadlift (Barbell)
3 Sets
3-5 Reps
@9
3
Leg Press (45 Degrees)
3 Sets
8-10 Reps
@9
4
Leg Curl
3 Sets
6-10 Reps
@9
5
Seated Calf Raise
4 Sets
6-10 Reps
@9
6
Hip Abductor (Machine)
3 Sets
6-8 Reps
@9
7
Hip Adductor (Machine)
3 Sets
6-8 Reps
@9
Day 4
1
Hack Squat
3 Sets
8-12 Reps
@9
2
Leg Press (45 Degrees)
3 Sets
8-12 Reps
@9
3
Leg Extension
3 Sets
10-12 Reps
@9
4
Leg Curl
3 Sets
10-12 Reps
@9
5
Seated Calf Raise
3 Sets
8-12 Reps
@9
6
Hip Abductor (Machine)
3 Sets
8-12 Reps
@9
7
Hip Adductor (Machine)
3 Sets
8-12 Reps
@9
Day 3
1
Incline Chest Press (Machine)
3 Sets
8-12 Reps
@9
2
Chest Fly (Machine)
3 Sets
8-12 Reps
@9
3
Chest Supported Row (Machine)
3 Sets
8-12 Reps
@9
4
Single Arm Row (Dumbbell)
3 Sets
8-12 Reps
@9
5
Lateral Raise (Cable)
3 Sets
8-12 Reps
@9
6
Lateral Raise (Dumbbell)
2 Sets
8-12 Reps
@9
7
Incline Curl (Dumbbell)
3 Sets
8-12 Reps
@9
8
Tricep Rope Push Down (Cable)
3 Sets
8-12 Reps
@9
9
Bicep Curl (Machine)
2 Sets
8-12 Reps
@9
10
Seated Dip (Machine)
3 Sets
8-12 Reps
@9
11
Shrug (Dumbbell)
3 Sets
8-12 Reps
@9
Day 1
1
Bench Press (Barbell)
3 Sets
3-5 Reps
@9
2
Incline Chest Press (Machine)
3 Sets
6-10 Reps
@9
3
T-Bar Row
3 Sets
3-5 Reps
@9
4
Lat Pulldown
3 Sets
6-10 Reps
@9
5
Shoulder Press (Plate Loaded)
2 Sets
5-8 Reps
@9
6
Preacher Curl (Barbell)
2 Sets
6-10 Reps
@9
7
Bicep Curl (Dumbbell)
2 Sets
6-10 Reps
@9
8
Tricep Extension (Machine)
2 Sets
6-10 Reps
@9
9
Shrug (Dumbbell)
3 Sets
6-10 Reps
@9