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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!
Muscle Engagement
Front
Back
MuscleSet
Upper Back
10.5%
Hamstrings
9.8%
Quadriceps
9.8%
Triceps
8.9%
Chest
8.6%
Glutes
8.3%
Biceps
8.3%
Front Delts
7.4%
Lats
6.4%
Abductors
4.5%
Calves
4.4%
Middle Delts
4.4%
Adductors
3.8%
Lower Back
2.3%
Abs
1.1%
Forearms
1.1%
Rear Delts
0.6%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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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