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BoostcampPNG

Upper/Lower/Rest

by John Rick

Program Description

Progressive Overload

Program Overview

  • Level
    Novice, Intermediate, Advanced
  • Goal
    Athletics, Bodybuilding, Powerlifting, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    10 weeks
  • Time Per Workout
    60 minutes
  • Created
    Mar 19, 2025 07:09
  • Last Edited
    Jun 18, 2025 07:57

Summary

Transform your physique with the Upper/Lower/Rest program, a comprehensive 10-week journey designed for those ready to push their limits. This 7-day-a-week regimen alternates between upper and lower body workouts, ensuring balanced muscle development while maximizing recovery. Each session incorporates a variety of machines and free weights, targeting key muscle groups for optimal strength gains. Embrace the challenge and watch your strength skyrocket as you commit to this structured approach!
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
6 reps
RPE 9
2
Wide Grip Lat Pulldown
2
6 reps
RPE 9
3
Shoulder Press (Machine)
2
6 reps
RPE 9
4
Tricep Pushdown (Cable)
2
6 reps
RPE 9
5
Single Arm Iso Row
2
6 reps
RPE 9
6
Lateral Raise (Cable)
2
8 reps
RPE 9
7
Bicep Curl (Cable)
2
6 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Reverse Pec Deck
2
6 reps
RPE 9
2
Pendulum Squat
2
6 reps
RPE 9
3
Leg Extension
2
6 reps
RPE 9
4
Lying Leg Curl
2
6 reps
RPE 9
5
Shrug (Dumbbell)
2
6 reps
RPE 9
6
Hip Adductor (Machine)
2
6 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Walk
1
40 mins
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
6 reps
RPE 9
2
Wide Grip Lat Pulldown
2
6 reps
RPE 9
3
Shoulder Press (Machine)
2
6 reps
RPE 9
4
Tricep Pushdown (Cable)
2
6 reps
RPE 9
5
Single Arm Iso Row
2
6 reps
RPE 9
6
Lateral Raise (Cable)
2
8 reps
RPE 9
7
Bicep Curl (Cable)
2
6 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Reverse Pec Deck
2
6 reps
RPE 9
2
Pendulum Squat
2
6 reps
RPE 9
3
Leg Extension
2
6 reps
RPE 9
4
Lying Leg Curl
2
6 reps
RPE 9
5
Shrug (Dumbbell)
2
6 reps
RPE 9
6
Hip Adductor (Machine)
2
6 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Walk
1
40 mins
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
6 reps
RPE 9
2
Wide Grip Lat Pulldown
2
6 reps
RPE 9
3
Shoulder Press (Machine)
2
6 reps
RPE 9
4
Tricep Pushdown (Cable)
2
6 reps
RPE 9
5
Single Arm Iso Row
2
6 reps
RPE 9
6
Lateral Raise (Cable)
2
8 reps
RPE 9
7
Bicep Curl (Cable)
2
6 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Reverse Pec Deck
2
6 reps
RPE 9
2
Pendulum Squat
2
6 reps
RPE 9
3
Leg Extension
2
6 reps
RPE 9
4
Lying Leg Curl
2
6 reps
RPE 9
5
Shrug (Dumbbell)
2
6 reps
RPE 9
6
Hip Adductor (Machine)
2
6 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Walk
1
40 mins
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
6 reps
RPE 9
2
Wide Grip Lat Pulldown
2
6 reps
RPE 9
3
Shoulder Press (Machine)
2
6 reps
RPE 9
4
Tricep Pushdown (Cable)
2
6 reps
RPE 9
5
Single Arm Iso Row
2
6 reps
RPE 9
6
Lateral Raise (Cable)
2
8 reps
RPE 9
7
Bicep Curl (Cable)
2
6 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Reverse Pec Deck
2
6 reps
RPE 9
2
Pendulum Squat
2
6 reps
RPE 9
3
Leg Extension
2
6 reps
RPE 9
4
Lying Leg Curl
2
6 reps
RPE 9
5
Shrug (Dumbbell)
2
6 reps
RPE 9
6
Hip Adductor (Machine)
2
6 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walk
1
40 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
6 reps
RPE 9
2
Wide Grip Lat Pulldown
2
6 reps
RPE 9
3
Shoulder Press (Machine)
2
6 reps
RPE 9
4
Tricep Pushdown (Cable)
2
6 reps
RPE 9
5
Single Arm Iso Row
2
6 reps
RPE 9
6
Lateral Raise (Cable)
2
8 reps
RPE 9
7
Bicep Curl (Cable)
2
6 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Reverse Pec Deck
2
6 reps
RPE 9
2
Pendulum Squat
2
6 reps
RPE 9
3
Leg Extension
2
6 reps
RPE 9
4
Lying Leg Curl
2
6 reps
RPE 9
5
Shrug (Dumbbell)
2
6 reps
RPE 9
6
Hip Adductor (Machine)
2
6 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walk
1
40 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
6 reps
RPE 9
2
Wide Grip Lat Pulldown
2
6 reps
RPE 9
3
Shoulder Press (Machine)
2
6 reps
RPE 9
4
Tricep Pushdown (Cable)
2
6 reps
RPE 9
5
Single Arm Iso Row
2
6 reps
RPE 9
6
Lateral Raise (Cable)
2
8 reps
RPE 9
7
Bicep Curl (Cable)
2
6 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Reverse Pec Deck
2
6 reps
RPE 9
2
Pendulum Squat
2
6 reps
RPE 9
3
Leg Extension
2
6 reps
RPE 9
4
Lying Leg Curl
2
6 reps
RPE 9
5
Shrug (Dumbbell)
2
6 reps
RPE 9
6
Hip Adductor (Machine)
2
6 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walk
1
40 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
6 reps
RPE 9
2
Wide Grip Lat Pulldown
2
6 reps
RPE 9
3
Shoulder Press (Machine)
2
6 reps
RPE 9
4
Tricep Pushdown (Cable)
2
6 reps
RPE 9
5
Single Arm Iso Row
2
6 reps
RPE 9
6
Lateral Raise (Cable)
2
8 reps
RPE 9
7
Bicep Curl (Cable)
2
6 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Reverse Pec Deck
2
6 reps
RPE 9
2
Pendulum Squat
2
6 reps
RPE 9
3
Leg Extension
2
6 reps
RPE 9
4
Lying Leg Curl
2
6 reps
RPE 9
5
Shrug (Dumbbell)
2
6 reps
RPE 9
6
Hip Adductor (Machine)
2
6 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
40 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
6 reps
RPE 9
2
Wide Grip Lat Pulldown
2
6 reps
RPE 9
3
Shoulder Press (Machine)
2
6 reps
RPE 9
4
Tricep Pushdown (Cable)
2
6 reps
RPE 9
5
Single Arm Iso Row
2
6 reps
RPE 9
6
Lateral Raise (Cable)
2
8 reps
RPE 9
7
Bicep Curl (Cable)
2
6 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Reverse Pec Deck
2
6 reps
RPE 9
2
Pendulum Squat
2
6 reps
RPE 9
3
Leg Extension
2
6 reps
RPE 9
4
Lying Leg Curl
2
6 reps
RPE 9
5
Shrug (Dumbbell)
2
6 reps
RPE 9
6
Hip Adductor (Machine)
2
6 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
40 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
6 reps
RPE 9
2
Wide Grip Lat Pulldown
2
6 reps
RPE 9
3
Shoulder Press (Machine)
2
6 reps
RPE 9
4
Tricep Pushdown (Cable)
2
6 reps
RPE 9
5
Single Arm Iso Row
2
6 reps
RPE 9
6
Lateral Raise (Cable)
2
8 reps
RPE 9
7
Bicep Curl (Cable)
2
6 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Reverse Pec Deck
2
6 reps
RPE 9
2
Pendulum Squat
2
6 reps
RPE 9
3
Leg Extension
2
6 reps
RPE 9
4
Lying Leg Curl
2
6 reps
RPE 9
5
Shrug (Dumbbell)
2
6 reps
RPE 9
6
Hip Adductor (Machine)
2
6 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
40 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
6 reps
RPE 9
2
Wide Grip Lat Pulldown
2
6 reps
RPE 9
3
Shoulder Press (Machine)
2
6 reps
RPE 9
4
Tricep Pushdown (Cable)
2
6 reps
RPE 9
5
Single Arm Iso Row
2
6 reps
RPE 9
6
Lateral Raise (Cable)
2
8 reps
RPE 9
7
Bicep Curl (Cable)
2
6 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Reverse Pec Deck
2
6 reps
RPE 9
2
Pendulum Squat
2
6 reps
RPE 9
3
Leg Extension
2
6 reps
RPE 9
4
Lying Leg Curl
2
6 reps
RPE 9
5
Shrug (Dumbbell)
2
6 reps
RPE 9
6
Hip Adductor (Machine)
2
6 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
40 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
6 reps
RPE 9
2
Wide Grip Lat Pulldown
2
6 reps
RPE 9
3
Shoulder Press (Machine)
2
6 reps
RPE 9
4
Tricep Pushdown (Cable)
2
6 reps
RPE 9
5
Single Arm Iso Row
2
6 reps
RPE 9
6
Lateral Raise (Cable)
2
8 reps
RPE 9
7
Bicep Curl (Cable)
2
6 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Reverse Pec Deck
2
6 reps
RPE 9
2
Pendulum Squat
2
6 reps
RPE 9
3
Leg Extension
2
6 reps
RPE 9
4
Lying Leg Curl
2
6 reps
RPE 9
5
Shrug (Dumbbell)
2
6 reps
RPE 9
6
Hip Adductor (Machine)
2
6 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walk
1
40 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
6 reps
RPE 9
2
Wide Grip Lat Pulldown
2
6 reps
RPE 9
3
Shoulder Press (Machine)
2
6 reps
RPE 9
4
Tricep Pushdown (Cable)
2
6 reps
RPE 9
5
Single Arm Iso Row
2
6 reps
RPE 9
6
Lateral Raise (Cable)
2
8 reps
RPE 9
7
Bicep Curl (Cable)
2
6 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Reverse Pec Deck
2
6 reps
RPE 9
2
Pendulum Squat
2
6 reps
RPE 9
3
Leg Extension
2
6 reps
RPE 9
4
Lying Leg Curl
2
6 reps
RPE 9
5
Shrug (Dumbbell)
2
6 reps
RPE 9
6
Hip Adductor (Machine)
2
6 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walk
1
40 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
6 reps
RPE 9
2
Wide Grip Lat Pulldown
2
6 reps
RPE 9
3
Shoulder Press (Machine)
2
6 reps
RPE 9
4
Tricep Pushdown (Cable)
2
6 reps
RPE 9
5
Single Arm Iso Row
2
6 reps
RPE 9
6
Lateral Raise (Cable)
2
8 reps
RPE 9
7
Bicep Curl (Cable)
2
6 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Reverse Pec Deck
2
6 reps
RPE 9
2
Pendulum Squat
2
6 reps
RPE 9
3
Leg Extension
2
6 reps
RPE 9
4
Lying Leg Curl
2
6 reps
RPE 9
5
Shrug (Dumbbell)
2
6 reps
RPE 9
6
Hip Adductor (Machine)
2
6 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walk
1
40 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
6 reps
RPE 9
2
Wide Grip Lat Pulldown
2
6 reps
RPE 9
3
Shoulder Press (Machine)
2
6 reps
RPE 9
4
Tricep Pushdown (Cable)
2
6 reps
RPE 9
5
Single Arm Iso Row
2
6 reps
RPE 9
6
Lateral Raise (Cable)
2
8 reps
RPE 9
7
Bicep Curl (Cable)
2
6 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Reverse Pec Deck
2
6 reps
RPE 9
2
Pendulum Squat
2
6 reps
RPE 9
3
Leg Extension
2
6 reps
RPE 9
4
Lying Leg Curl
2
6 reps
RPE 9
5
Shrug (Dumbbell)
2
6 reps
RPE 9
6
Hip Adductor (Machine)
2
6 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Walk
1
40 mins
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
6 reps
RPE 9
2
Wide Grip Lat Pulldown
2
6 reps
RPE 9
3
Shoulder Press (Machine)
2
6 reps
RPE 9
4
Tricep Pushdown (Cable)
2
6 reps
RPE 9
5
Single Arm Iso Row
2
6 reps
RPE 9
6
Lateral Raise (Cable)
2
8 reps
RPE 9
7
Bicep Curl (Cable)
2
6 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Reverse Pec Deck
2
6 reps
RPE 9
2
Pendulum Squat
2
6 reps
RPE 9
3
Leg Extension
2
6 reps
RPE 9
4
Lying Leg Curl
2
6 reps
RPE 9
5
Shrug (Dumbbell)
2
6 reps
RPE 9
6
Hip Adductor (Machine)
2
6 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Walk
1
40 mins
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
6 reps
RPE 9
2
Wide Grip Lat Pulldown
2
6 reps
RPE 9
3
Shoulder Press (Machine)
2
6 reps
RPE 9
4
Tricep Pushdown (Cable)
2
6 reps
RPE 9
5
Single Arm Iso Row
2
6 reps
RPE 9
6
Lateral Raise (Cable)
2
8 reps
RPE 9
7
Bicep Curl (Cable)
2
6 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Reverse Pec Deck
2
6 reps
RPE 9
2
Pendulum Squat
2
6 reps
RPE 9
3
Leg Extension
2
6 reps
RPE 9
4
Lying Leg Curl
2
6 reps
RPE 9
5
Shrug (Dumbbell)
2
6 reps
RPE 9
6
Hip Adductor (Machine)
2
6 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Walk
1
40 mins
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
6 reps
RPE 9
2
Wide Grip Lat Pulldown
2
6 reps
RPE 9
3
Shoulder Press (Machine)
2
6 reps
RPE 9
4
Tricep Pushdown (Cable)
2
6 reps
RPE 9
5
Single Arm Iso Row
2
6 reps
RPE 9
6
Lateral Raise (Cable)
2
8 reps
RPE 9
7
Bicep Curl (Cable)
2
6 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Reverse Pec Deck
2
6 reps
RPE 9
2
Pendulum Squat
2
6 reps
RPE 9
3
Leg Extension
2
6 reps
RPE 9
4
Lying Leg Curl
2
6 reps
RPE 9
5
Shrug (Dumbbell)
2
6 reps
RPE 9
6
Hip Adductor (Machine)
2
6 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Walk
1
40 mins
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
6 reps
RPE 9
2
Wide Grip Lat Pulldown
2
6 reps
RPE 9
3
Shoulder Press (Machine)
2
6 reps
RPE 9
4
Tricep Pushdown (Cable)
2
6 reps
RPE 9
5
Single Arm Iso Row
2
6 reps
RPE 9
6
Lateral Raise (Cable)
2
8 reps
RPE 9
7
Bicep Curl (Cable)
2
6 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Reverse Pec Deck
2
6 reps
RPE 9
2
Pendulum Squat
2
6 reps
RPE 9
3
Leg Extension
2
6 reps
RPE 9
4
Lying Leg Curl
2
6 reps
RPE 9
5
Shrug (Dumbbell)
2
6 reps
RPE 9
6
Hip Adductor (Machine)
2
6 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Walk
1
40 mins
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
6 reps
RPE 9
2
Wide Grip Lat Pulldown
2
6 reps
RPE 9
3
Shoulder Press (Machine)
2
6 reps
RPE 9
4
Tricep Pushdown (Cable)
2
6 reps
RPE 9
5
Single Arm Iso Row
2
6 reps
RPE 9
6
Lateral Raise (Cable)
2
8 reps
RPE 9
7
Bicep Curl (Cable)
2
6 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Reverse Pec Deck
2
6 reps
RPE 9
2
Pendulum Squat
2
6 reps
RPE 9
3
Leg Extension
2
6 reps
RPE 9
4
Lying Leg Curl
2
6 reps
RPE 9
5
Shrug (Dumbbell)
2
6 reps
RPE 9
6
Hip Adductor (Machine)
2
6 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Walk
1
40 mins
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
6 reps
RPE 9
2
Wide Grip Lat Pulldown
2
6 reps
RPE 9
3
Shoulder Press (Machine)
2
6 reps
RPE 9
4
Tricep Pushdown (Cable)
2
6 reps
RPE 9
5
Single Arm Iso Row
2
6 reps
RPE 9
6
Lateral Raise (Cable)
2
8 reps
RPE 9
7
Bicep Curl (Cable)
2
6 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Reverse Pec Deck
2
6 reps
RPE 9
2
Pendulum Squat
2
6 reps
RPE 9
3
Leg Extension
2
6 reps
RPE 9
4
Lying Leg Curl
2
6 reps
RPE 9
5
Shrug (Dumbbell)
2
6 reps
RPE 9
6
Hip Adductor (Machine)
2
6 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Walk
1
40 mins
RPE 6
Day 7
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
6 reps
RPE 9
2
Wide Grip Lat Pulldown
2
6 reps
RPE 9
3
Shoulder Press (Machine)
2
6 reps
RPE 9
4
Tricep Pushdown (Cable)
2
6 reps
RPE 9
5
Single Arm Iso Row
2
6 reps
RPE 9
6
Lateral Raise (Cable)
2
8 reps
RPE 9
7
Bicep Curl (Cable)
2
6 reps
RPE 9
Day 7
#
Exercise
Sets
Reps
Intensity
1
Reverse Pec Deck
2
6 reps
RPE 9
2
Pendulum Squat
2
6 reps
RPE 9
3
Leg Extension
2
6 reps
RPE 9
4
Lying Leg Curl
2
6 reps
RPE 9
5
Shrug (Dumbbell)
2
6 reps
RPE 9
6
Hip Adductor (Machine)
2
6 reps
RPE 9
Day 7
#
Exercise
Sets
Reps
Intensity
1
Walk
1
40 mins
RPE 6
Day 7
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
6 reps
RPE 9
2
Wide Grip Lat Pulldown
2
6 reps
RPE 9
3
Shoulder Press (Machine)
2
6 reps
RPE 9
4
Tricep Pushdown (Cable)
2
6 reps
RPE 9
5
Single Arm Iso Row
2
6 reps
RPE 9
6
Lateral Raise (Cable)
2
8 reps
RPE 9
7
Bicep Curl (Cable)
2
6 reps
RPE 9
Day 7
#
Exercise
Sets
Reps
Intensity
1
Reverse Pec Deck
2
6 reps
RPE 9
2
Pendulum Squat
2
6 reps
RPE 9
3
Leg Extension
2
6 reps
RPE 9
4
Lying Leg Curl
2
6 reps
RPE 9
5
Shrug (Dumbbell)
2
6 reps
RPE 9
6
Hip Adductor (Machine)
2
6 reps
RPE 9
Day 7
#
Exercise
Sets
Reps
Intensity
1
Walk
1
40 mins
RPE 6
Day 7
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
6 reps
RPE 9
2
Wide Grip Lat Pulldown
2
6 reps
RPE 9
3
Shoulder Press (Machine)
2
6 reps
RPE 9
4
Tricep Pushdown (Cable)
2
6 reps
RPE 9
5
Single Arm Iso Row
2
6 reps
RPE 9
6
Lateral Raise (Cable)
2
8 reps
RPE 9
7
Bicep Curl (Cable)
2
6 reps
RPE 9
Day 7
#
Exercise
Sets
Reps
Intensity
1
Reverse Pec Deck
2
6 reps
RPE 9
2
Pendulum Squat
2
6 reps
RPE 9
3
Leg Extension
2
6 reps
RPE 9
4
Lying Leg Curl
2
6 reps
RPE 9
5
Shrug (Dumbbell)
2
6 reps
RPE 9
6
Hip Adductor (Machine)
2
6 reps
RPE 9
Day 7
#
Exercise
Sets
Reps
Intensity
1
Walk
1
40 mins
RPE 6
Day 7
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
6 reps
RPE 9
2
Wide Grip Lat Pulldown
2
6 reps
RPE 9
3
Shoulder Press (Machine)
2
6 reps
RPE 9
4
Tricep Pushdown (Cable)
2
6 reps
RPE 9
5
Single Arm Iso Row
2
6 reps
RPE 9
6
Lateral Raise (Cable)
2
8 reps
RPE 9
7
Bicep Curl (Cable)
2
6 reps
RPE 9
Week 1
1 / 10 Weeks
Day 1
1
Incline Bench Press (Smith Machine)
2 Sets
6 Reps
@9
2
Wide Grip Lat Pulldown
2 Sets
6 Reps
@9
3
Shoulder Press (Machine)
2 Sets
6 Reps
@9
4
Tricep Pushdown (Cable)
2 Sets
6 Reps
@9
5
Single Arm Iso Row
2 Sets
6 Reps
@9
6
Lateral Raise (Cable)
2 Sets
8 Reps
@9
7
Bicep Curl (Cable)
2 Sets
6 Reps
@9
Day 2
1
Reverse Pec Deck
2 Sets
6 Reps
@9
2
Pendulum Squat
2 Sets
6 Reps
@9
3
Leg Extension
2 Sets
6 Reps
@9
4
Lying Leg Curl
2 Sets
6 Reps
@9
5
Shrug (Dumbbell)
2 Sets
6 Reps
@9
6
Hip Adductor (Machine)
2 Sets
6 Reps
@9
Day 3
1
Walk
1 Set
40 mins
@6
Day 4
1
Incline Bench Press (Smith Machine)
2 Sets
6 Reps
@9
2
Wide Grip Lat Pulldown
2 Sets
6 Reps
@9
3
Shoulder Press (Machine)
2 Sets
6 Reps
@9
4
Tricep Pushdown (Cable)
2 Sets
6 Reps
@9
5
Single Arm Iso Row
2 Sets
6 Reps
@9
6
Lateral Raise (Cable)
2 Sets
8 Reps
@9
7
Bicep Curl (Cable)
2 Sets
6 Reps
@9
Day 5
1
Reverse Pec Deck
2 Sets
6 Reps
@9
2
Pendulum Squat
2 Sets
6 Reps
@9
3
Leg Extension
2 Sets
6 Reps
@9
4
Lying Leg Curl
2 Sets
6 Reps
@9
5
Shrug (Dumbbell)
2 Sets
6 Reps
@9
6
Hip Adductor (Machine)
2 Sets
6 Reps
@9
Day 6
1
Walk
1 Set
40 mins
@6
Day 7
1
Incline Bench Press (Smith Machine)
2 Sets
6 Reps
@9
2
Wide Grip Lat Pulldown
2 Sets
6 Reps
@9
3
Shoulder Press (Machine)
2 Sets
6 Reps
@9
4
Tricep Pushdown (Cable)
2 Sets
6 Reps
@9
5
Single Arm Iso Row
2 Sets
6 Reps
@9
6
Lateral Raise (Cable)
2 Sets
8 Reps
@9
7
Bicep Curl (Cable)
2 Sets
6 Reps
@9