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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!
Muscle Engagement
Front
Back
MuscleSet
Upper Back
16.1%
Triceps
9.6%
Middle Delts
9.6%
Quadriceps
9.2%
Front Delts
8.7%
Lats
8.7%
Biceps
8.7%
Hamstrings
7.4%
Rear Delts
5.6%
Chest
4.8%
Adductors
4.6%
Glutes
3.7%
Other
2.3%
Forearms
1%
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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