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UPPER LOWER BEGINNER

by Mika Espiritu
1 athletes joined

Program Description

**UPPER LOWER BEGINNER** is a comprehensive 12-week training program designed specifically for beginners aiming to build strength and sculpt their bodies. With 48 sessions spread across three days a week, this program combines upper and lower body workouts to ensure balanced development. Each session features a variety of exercises, including essential movements like squats, deadlifts, and curls, all tailored to enhance muscle growth and endurance. Get ready to transform your fitness journey with structured workouts that fit into any full gym environment!

Program Overview

  • Level
    Beginner
  • Goal
    Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    70 minutes
  • Created
    Jul 14, 2025 02:03
  • Last Edited
    Jul 14, 2025 02:22
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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
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
12 reps
RPE 7
2
Deadlift (Smith Machine)
3
8 reps
RPE 7
3
Leg Press (45 Degrees)
3
12 reps
RPE 7
4
Leg Extension
3
8 reps
RPE 7
5
Leg Curl
3
12 reps
RPE 7
6
Hip Thrust (Machine)
3
8 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
12 reps
RPE 7
2
Deadlift (Smith Machine)
3
8 reps
RPE 7
3
Leg Press (45 Degrees)
3
12 reps
RPE 7
4
Leg Extension
3
8 reps
RPE 7
5
Leg Curl
3
12 reps
RPE 7
6
Hip Thrust (Machine)
3
8 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
12 reps
RPE 7
2
Deadlift (Smith Machine)
3
8 reps
RPE 7
3
Leg Press (45 Degrees)
3
12 reps
RPE 7
4
Leg Extension
3
8 reps
RPE 7
5
Leg Curl
3
12 reps
RPE 7
6
Hip Thrust (Machine)
3
8 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
12 reps
RPE 7
2
Deadlift (Smith Machine)
3
8 reps
RPE 7
3
Leg Press (45 Degrees)
3
12 reps
RPE 7
4
Leg Extension
3
8 reps
RPE 7
5
Leg Curl
3
12 reps
RPE 7
6
Hip Thrust (Machine)
3
8 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
12 reps
RPE 7
2
Deadlift (Smith Machine)
3
8 reps
RPE 7
3
Leg Press (45 Degrees)
3
12 reps
RPE 7
4
Leg Extension
3
8 reps
RPE 7
5
Leg Curl
3
12 reps
RPE 7
6
Hip Thrust (Machine)
3
8 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
12 reps
RPE 7
2
Deadlift (Smith Machine)
3
8 reps
RPE 7
3
Leg Press (45 Degrees)
3
12 reps
RPE 7
4
Leg Extension
3
8 reps
RPE 7
5
Leg Curl
3
12 reps
RPE 7
6
Hip Thrust (Machine)
3
8 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
12 reps
RPE 7
2
Deadlift (Smith Machine)
3
8 reps
RPE 7
3
Leg Press (45 Degrees)
3
12 reps
RPE 7
4
Leg Extension
3
8 reps
RPE 7
5
Leg Curl
3
12 reps
RPE 7
6
Hip Thrust (Machine)
3
8 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
12 reps
RPE 7
2
Deadlift (Smith Machine)
3
8 reps
RPE 7
3
Leg Press (45 Degrees)
3
12 reps
RPE 7
4
Leg Extension
3
8 reps
RPE 7
5
Leg Curl
3
12 reps
RPE 7
6
Hip Thrust (Machine)
3
8 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
12 reps
RPE 7
2
Deadlift (Smith Machine)
3
8 reps
RPE 7
3
Leg Press (45 Degrees)
3
12 reps
RPE 7
4
Leg Extension
3
8 reps
RPE 7
5
Leg Curl
3
12 reps
RPE 7
6
Hip Thrust (Machine)
3
8 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
12 reps
RPE 7
2
Deadlift (Smith Machine)
3
8 reps
RPE 7
3
Leg Press (45 Degrees)
3
12 reps
RPE 7
4
Leg Extension
3
8 reps
RPE 7
5
Leg Curl
3
12 reps
RPE 7
6
Hip Thrust (Machine)
3
8 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
12 reps
RPE 7
2
Deadlift (Smith Machine)
3
8 reps
RPE 7
3
Leg Press (45 Degrees)
3
12 reps
RPE 7
4
Leg Extension
3
8 reps
RPE 7
5
Leg Curl
3
12 reps
RPE 7
6
Hip Thrust (Machine)
3
8 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
12 reps
RPE 7
2
Deadlift (Smith Machine)
3
8 reps
RPE 7
3
Leg Press (45 Degrees)
3
12 reps
RPE 7
4
Leg Extension
3
8 reps
RPE 7
5
Leg Curl
3
12 reps
RPE 7
6
Hip Thrust (Machine)
3
8 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
3
12 reps
RPE 7
2
Tricep Pushdown (Cable)
3
12 reps
RPE 7
3
Preacher Curl (Barbell)
1
2
12 reps
8 reps
RPE 6.5
RPE 7
4
Incline Chest Press (Machine)
3
12 reps
RPE 7
5
Chest Press (Machine)
1
2
12 reps
8 reps
RPE 7
RPE 7
6
Lateral Raise (Dumbbell)
3
12 reps
RPE 7
7
Lat Pulldown
3
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
3
12 reps
RPE 7
2
Tricep Pushdown (Cable)
3
12 reps
RPE 7
3
Preacher Curl (Barbell)
1
2
12 reps
8 reps
RPE 6.5
RPE 7
4
Incline Chest Press (Machine)
3
12 reps
RPE 7
5
Chest Press (Machine)
1
2
12 reps
8 reps
RPE 7
RPE 7
6
Lateral Raise (Dumbbell)
3
12 reps
RPE 7
7
Lat Pulldown
3
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
3
12 reps
RPE 7
2
Tricep Pushdown (Cable)
3
12 reps
RPE 7
3
Preacher Curl (Barbell)
1
2
12 reps
8 reps
RPE 6.5
RPE 7
4
Incline Chest Press (Machine)
3
12 reps
RPE 7
5
Chest Press (Machine)
1
2
12 reps
8 reps
RPE 7
RPE 7
6
Lateral Raise (Dumbbell)
3
12 reps
RPE 7
7
Lat Pulldown
3
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
3
12 reps
RPE 7
2
Tricep Pushdown (Cable)
3
12 reps
RPE 7
3
Preacher Curl (Barbell)
1
2
12 reps
8 reps
RPE 6.5
RPE 7
4
Incline Chest Press (Machine)
3
12 reps
RPE 7
5
Chest Press (Machine)
1
2
12 reps
8 reps
RPE 7
RPE 7
6
Lateral Raise (Dumbbell)
3
12 reps
RPE 7
7
Lat Pulldown
3
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
3
12 reps
RPE 7
2
Tricep Pushdown (Cable)
3
12 reps
RPE 7
3
Preacher Curl (Barbell)
1
2
12 reps
8 reps
RPE 6.5
RPE 7
4
Incline Chest Press (Machine)
3
12 reps
RPE 7
5
Chest Press (Machine)
1
2
12 reps
8 reps
RPE 7
RPE 7
6
Lateral Raise (Dumbbell)
3
12 reps
RPE 7
7
Lat Pulldown
3
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
3
12 reps
RPE 7
2
Tricep Pushdown (Cable)
3
12 reps
RPE 7
3
Preacher Curl (Barbell)
1
2
12 reps
8 reps
RPE 6.5
RPE 7
4
Incline Chest Press (Machine)
3
12 reps
RPE 7
5
Chest Press (Machine)
1
2
12 reps
8 reps
RPE 7
RPE 7
6
Lateral Raise (Dumbbell)
3
12 reps
RPE 7
7
Lat Pulldown
3
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
3
12 reps
RPE 7
2
Tricep Pushdown (Cable)
3
12 reps
RPE 7
3
Preacher Curl (Barbell)
1
2
12 reps
8 reps
RPE 6.5
RPE 7
4
Incline Chest Press (Machine)
3
12 reps
RPE 7
5
Chest Press (Machine)
1
2
12 reps
8 reps
RPE 7
RPE 7
6
Lateral Raise (Dumbbell)
3
12 reps
RPE 7
7
Lat Pulldown
3
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
3
12 reps
RPE 7
2
Tricep Pushdown (Cable)
3
12 reps
RPE 7
3
Preacher Curl (Barbell)
1
2
12 reps
8 reps
RPE 6.5
RPE 7
4
Incline Chest Press (Machine)
3
12 reps
RPE 7
5
Chest Press (Machine)
1
2
12 reps
8 reps
RPE 7
RPE 7
6
Lateral Raise (Dumbbell)
3
12 reps
RPE 7
7
Lat Pulldown
3
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
3
12 reps
RPE 7
2
Tricep Pushdown (Cable)
3
12 reps
RPE 7
3
Preacher Curl (Barbell)
1
2
12 reps
8 reps
RPE 6.5
RPE 7
4
Incline Chest Press (Machine)
3
12 reps
RPE 7
5
Chest Press (Machine)
1
2
12 reps
8 reps
RPE 7
RPE 7
6
Lateral Raise (Dumbbell)
3
12 reps
RPE 7
7
Lat Pulldown
3
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
3
12 reps
RPE 7
2
Tricep Pushdown (Cable)
3
12 reps
RPE 7
3
Preacher Curl (Barbell)
1
2
12 reps
8 reps
RPE 6.5
RPE 7
4
Incline Chest Press (Machine)
3
12 reps
RPE 7
5
Chest Press (Machine)
1
2
12 reps
8 reps
RPE 7
RPE 7
6
Lateral Raise (Dumbbell)
3
12 reps
RPE 7
7
Lat Pulldown
3
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
3
12 reps
RPE 7
2
Tricep Pushdown (Cable)
3
12 reps
RPE 7
3
Preacher Curl (Barbell)
1
2
12 reps
8 reps
RPE 6.5
RPE 7
4
Incline Chest Press (Machine)
3
12 reps
RPE 7
5
Chest Press (Machine)
1
2
12 reps
8 reps
RPE 7
RPE 7
6
Lateral Raise (Dumbbell)
3
12 reps
RPE 7
7
Lat Pulldown
3
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
3
12 reps
RPE 7
2
Tricep Pushdown (Cable)
3
12 reps
RPE 7
3
Preacher Curl (Barbell)
1
2
12 reps
8 reps
RPE 6.5
RPE 7
4
Incline Chest Press (Machine)
3
12 reps
RPE 7
5
Chest Press (Machine)
1
2
12 reps
8 reps
RPE 7
RPE 7
6
Lateral Raise (Dumbbell)
3
12 reps
RPE 7
7
Lat Pulldown
3
12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
12 reps
RPE 7
2
Deadlift (Smith Machine)
3
8 reps
RPE 7
3
Leg Press (45 Degrees)
3
12 reps
RPE 7
4
Leg Extension
3
8 reps
RPE 7
5
Leg Curl
3
12 reps
RPE 7
6
Hip Thrust (Machine)
3
8 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
12 reps
RPE 7
2
Deadlift (Smith Machine)
3
8 reps
RPE 7
3
Leg Press (45 Degrees)
3
12 reps
RPE 7
4
Leg Extension
3
8 reps
RPE 7
5
Leg Curl
3
12 reps
RPE 7
6
Hip Thrust (Machine)
3
8 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
12 reps
RPE 7
2
Deadlift (Smith Machine)
3
8 reps
RPE 7
3
Leg Press (45 Degrees)
3
12 reps
RPE 7
4
Leg Extension
3
8 reps
RPE 7
5
Leg Curl
3
12 reps
RPE 7
6
Hip Thrust (Machine)
3
8 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
12 reps
RPE 7
2
Deadlift (Smith Machine)
3
8 reps
RPE 7
3
Leg Press (45 Degrees)
3
12 reps
RPE 7
4
Leg Extension
3
8 reps
RPE 7
5
Leg Curl
3
12 reps
RPE 7
6
Hip Thrust (Machine)
3
8 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
12 reps
RPE 7
2
Deadlift (Smith Machine)
3
8 reps
RPE 7
3
Leg Press (45 Degrees)
3
12 reps
RPE 7
4
Leg Extension
3
8 reps
RPE 7
5
Leg Curl
3
12 reps
RPE 7
6
Hip Thrust (Machine)
3
8 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
12 reps
RPE 7
2
Deadlift (Smith Machine)
3
8 reps
RPE 7
3
Leg Press (45 Degrees)
3
12 reps
RPE 7
4
Leg Extension
3
8 reps
RPE 7
5
Leg Curl
3
12 reps
RPE 7
6
Hip Thrust (Machine)
3
8 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
12 reps
RPE 7
2
Deadlift (Smith Machine)
3
8 reps
RPE 7
3
Leg Press (45 Degrees)
3
12 reps
RPE 7
4
Leg Extension
3
8 reps
RPE 7
5
Leg Curl
3
12 reps
RPE 7
6
Hip Thrust (Machine)
3
8 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
12 reps
RPE 7
2
Deadlift (Smith Machine)
3
8 reps
RPE 7
3
Leg Press (45 Degrees)
3
12 reps
RPE 7
4
Leg Extension
3
8 reps
RPE 7
5
Leg Curl
3
12 reps
RPE 7
6
Hip Thrust (Machine)
3
8 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
12 reps
RPE 7
2
Deadlift (Smith Machine)
3
8 reps
RPE 7
3
Leg Press (45 Degrees)
3
12 reps
RPE 7
4
Leg Extension
3
8 reps
RPE 7
5
Leg Curl
3
12 reps
RPE 7
6
Hip Thrust (Machine)
3
8 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
12 reps
RPE 7
2
Deadlift (Smith Machine)
3
8 reps
RPE 7
3
Leg Press (45 Degrees)
3
12 reps
RPE 7
4
Leg Extension
3
8 reps
RPE 7
5
Leg Curl
3
12 reps
RPE 7
6
Hip Thrust (Machine)
3
8 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
12 reps
RPE 7
2
Deadlift (Smith Machine)
3
8 reps
RPE 7
3
Leg Press (45 Degrees)
3
12 reps
RPE 7
4
Leg Extension
3
8 reps
RPE 7
5
Leg Curl
3
12 reps
RPE 7
6
Hip Thrust (Machine)
3
8 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
12 reps
RPE 7
2
Deadlift (Smith Machine)
3
8 reps
RPE 7
3
Leg Press (45 Degrees)
3
12 reps
RPE 7
4
Leg Extension
3
8 reps
RPE 7
5
Leg Curl
3
12 reps
RPE 7
6
Hip Thrust (Machine)
3
8 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
3
12 reps
RPE 7
2
Tricep Pushdown (Cable)
3
12 reps
RPE 7
3
Preacher Curl (Barbell)
1
2
12 reps
8 reps
RPE 6.5
RPE 7
4
Incline Chest Press (Machine)
3
12 reps
RPE 7
5
Chest Press (Machine)
1
2
12 reps
8 reps
RPE 7
RPE 7
6
Lateral Raise (Dumbbell)
3
12 reps
RPE 7
7
Lat Pulldown
3
12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
3
12 reps
RPE 7
2
Tricep Pushdown (Cable)
3
12 reps
RPE 7
3
Preacher Curl (Barbell)
1
2
12 reps
8 reps
RPE 6.5
RPE 7
4
Incline Chest Press (Machine)
3
12 reps
RPE 7
5
Chest Press (Machine)
1
2
12 reps
8 reps
RPE 7
RPE 7
6
Lateral Raise (Dumbbell)
3
12 reps
RPE 7
7
Lat Pulldown
3
12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
3
12 reps
RPE 7
2
Tricep Pushdown (Cable)
3
12 reps
RPE 7
3
Preacher Curl (Barbell)
1
2
12 reps
8 reps
RPE 6.5
RPE 7
4
Incline Chest Press (Machine)
3
12 reps
RPE 7
5
Chest Press (Machine)
1
2
12 reps
8 reps
RPE 7
RPE 7
6
Lateral Raise (Dumbbell)
3
12 reps
RPE 7
7
Lat Pulldown
3
12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
3
12 reps
RPE 7
2
Tricep Pushdown (Cable)
3
12 reps
RPE 7
3
Preacher Curl (Barbell)
1
2
12 reps
8 reps
RPE 6.5
RPE 7
4
Incline Chest Press (Machine)
3
12 reps
RPE 7
5
Chest Press (Machine)
1
2
12 reps
8 reps
RPE 7
RPE 7
6
Lateral Raise (Dumbbell)
3
12 reps
RPE 7
7
Lat Pulldown
3
12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
3
12 reps
RPE 7
2
Tricep Pushdown (Cable)
3
12 reps
RPE 7
3
Preacher Curl (Barbell)
1
2
12 reps
8 reps
RPE 6.5
RPE 7
4
Incline Chest Press (Machine)
3
12 reps
RPE 7
5
Chest Press (Machine)
1
2
12 reps
8 reps
RPE 7
RPE 7
6
Lateral Raise (Dumbbell)
3
12 reps
RPE 7
7
Lat Pulldown
3
12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
3
12 reps
RPE 7
2
Tricep Pushdown (Cable)
3
12 reps
RPE 7
3
Preacher Curl (Barbell)
1
2
12 reps
8 reps
RPE 6.5
RPE 7
4
Incline Chest Press (Machine)
3
12 reps
RPE 7
5
Chest Press (Machine)
1
2
12 reps
8 reps
RPE 7
RPE 7
6
Lateral Raise (Dumbbell)
3
12 reps
RPE 7
7
Lat Pulldown
3
12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
3
12 reps
RPE 7
2
Tricep Pushdown (Cable)
3
12 reps
RPE 7
3
Preacher Curl (Barbell)
1
2
12 reps
8 reps
RPE 6.5
RPE 7
4
Incline Chest Press (Machine)
3
12 reps
RPE 7
5
Chest Press (Machine)
1
2
12 reps
8 reps
RPE 7
RPE 7
6
Lateral Raise (Dumbbell)
3
12 reps
RPE 7
7
Lat Pulldown
3
12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
3
12 reps
RPE 7
2
Tricep Pushdown (Cable)
3
12 reps
RPE 7
3
Preacher Curl (Barbell)
1
2
12 reps
8 reps
RPE 6.5
RPE 7
4
Incline Chest Press (Machine)
3
12 reps
RPE 7
5
Chest Press (Machine)
1
2
12 reps
8 reps
RPE 7
RPE 7
6
Lateral Raise (Dumbbell)
3
12 reps
RPE 7
7
Lat Pulldown
3
12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
3
12 reps
RPE 7
2
Tricep Pushdown (Cable)
3
12 reps
RPE 7
3
Preacher Curl (Barbell)
1
2
12 reps
8 reps
RPE 6.5
RPE 7
4
Incline Chest Press (Machine)
3
12 reps
RPE 7
5
Chest Press (Machine)
1
2
12 reps
8 reps
RPE 7
RPE 7
6
Lateral Raise (Dumbbell)
3
12 reps
RPE 7
7
Lat Pulldown
3
12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
3
12 reps
RPE 7
2
Tricep Pushdown (Cable)
3
12 reps
RPE 7
3
Preacher Curl (Barbell)
1
2
12 reps
8 reps
RPE 6.5
RPE 7
4
Incline Chest Press (Machine)
3
12 reps
RPE 7
5
Chest Press (Machine)
1
2
12 reps
8 reps
RPE 7
RPE 7
6
Lateral Raise (Dumbbell)
3
12 reps
RPE 7
7
Lat Pulldown
3
12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
3
12 reps
RPE 7
2
Tricep Pushdown (Cable)
3
12 reps
RPE 7
3
Preacher Curl (Barbell)
1
2
12 reps
8 reps
RPE 6.5
RPE 7
4
Incline Chest Press (Machine)
3
12 reps
RPE 7
5
Chest Press (Machine)
1
2
12 reps
8 reps
RPE 7
RPE 7
6
Lateral Raise (Dumbbell)
3
12 reps
RPE 7
7
Lat Pulldown
3
12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
3
12 reps
RPE 7
2
Tricep Pushdown (Cable)
3
12 reps
RPE 7
3
Preacher Curl (Barbell)
1
2
12 reps
8 reps
RPE 6.5
RPE 7
4
Incline Chest Press (Machine)
3
12 reps
RPE 7
5
Chest Press (Machine)
1
2
12 reps
8 reps
RPE 7
RPE 7
6
Lateral Raise (Dumbbell)
3
12 reps
RPE 7
7
Lat Pulldown
3
12 reps
RPE 7
Week 1
1 / 12 Weeks
Day 1
1
Squat (Smith Machine)
3 Sets
12 Reps
@7
2
Deadlift (Smith Machine)
3 Sets
8 Reps
@7
3
Leg Press (45 Degrees)
3 Sets
12 Reps
@7
4
Leg Extension
3 Sets
8 Reps
@7
5
Leg Curl
3 Sets
12 Reps
@7
6
Hip Thrust (Machine)
3 Sets
8 Reps
@7.5
Day 2
1
Bicep Curl (Cable)
3 Sets
12 Reps
@7
2
Tricep Pushdown (Cable)
3 Sets
12 Reps
@7
3
Preacher Curl (Barbell)
1 Set
2 Sets
12 Reps
8 Reps
@6.5
@7
4
Incline Chest Press (Machine)
3 Sets
12 Reps
@7
5
Chest Press (Machine)
1 Set
2 Sets
12 Reps
8 Reps
@7
@7
6
Lateral Raise (Dumbbell)
3 Sets
12 Reps
@7
7
Lat Pulldown
3 Sets
12 Reps
@7
Day 3
1
Squat (Smith Machine)
3 Sets
12 Reps
@7
2
Deadlift (Smith Machine)
3 Sets
8 Reps
@7
3
Leg Press (45 Degrees)
3 Sets
12 Reps
@7
4
Leg Extension
3 Sets
8 Reps
@7
5
Leg Curl
3 Sets
12 Reps
@7
6
Hip Thrust (Machine)
3 Sets
8 Reps
@7.5
Day 4
1
Bicep Curl (Cable)
3 Sets
12 Reps
@7
2
Tricep Pushdown (Cable)
3 Sets
12 Reps
@7
3
Preacher Curl (Barbell)
1 Set
2 Sets
12 Reps
8 Reps
@6.5
@7
4
Incline Chest Press (Machine)
3 Sets
12 Reps
@7
5
Chest Press (Machine)
1 Set
2 Sets
12 Reps
8 Reps
@7
@7
6
Lateral Raise (Dumbbell)
3 Sets
12 Reps
@7
7
Lat Pulldown
3 Sets
12 Reps
@7