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Low volume upper lower

by Joao L.

Program Description

**Low Volume Upper Lower Program** Embark on a transformative 12-week journey with the Low Volume Upper Lower program, designed for intermediate lifters looking to maximize muscle growth and strength. This program features 48 workouts, each lasting approximately 70 minutes, focusing on bodybuilding principles. You'll alternate between upper and lower body sessions, utilizing a full gym to perform a variety of targeted exercises. Experience efficient training that prioritizes intensity and quality over quantity, ensuring you achieve your fitness goals with confidence and precision. Get ready to elevate your lifting game!

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    70 minutes
  • Created
    Mar 03, 2026 02:17
  • Last Edited
    Mar 03, 2026 02:44
Muscle Engagement
Front
Back
MuscleSet
Triceps
10%
Quadriceps
10%
Front Delts
9%
Upper Back
8%
Lats
8%
Biceps
8%
Hamstrings
8%
Abs
7%
Chest
6%
Middle Delts
6%
Glutes
6%
Adductors
5%
Calves
4%
Rear Delts
2%
Forearms
1%
Lower Back
1%
Abductors
1%
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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
Incline Bench Press (Dumbbell)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
2
Pec Deck (Machine)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
3
Chest Supported Row (Machine)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
4
Seated Row (Cable)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
5
Lateral Raise (Cable)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
6
Preacher Curl (Barbell)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
7
Tricep Pushdown (Cable)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
2
Pec Deck (Machine)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
3
Chest Supported Row (Machine)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
4
Seated Row (Cable)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
5
Lateral Raise (Cable)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
6
Preacher Curl (Barbell)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
7
Tricep Pushdown (Cable)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
2
Pec Deck (Machine)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
3
Chest Supported Row (Machine)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
4
Seated Row (Cable)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
5
Lateral Raise (Cable)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
6
Preacher Curl (Barbell)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
7
Tricep Pushdown (Cable)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
2
Pec Deck (Machine)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
3
Chest Supported Row (Machine)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
4
Seated Row (Cable)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
5
Lateral Raise (Cable)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
6
Preacher Curl (Barbell)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
7
Tricep Pushdown (Cable)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
2
Pec Deck (Machine)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
3
Chest Supported Row (Machine)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
4
Seated Row (Cable)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
5
Lateral Raise (Cable)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
6
Preacher Curl (Barbell)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
7
Tricep Pushdown (Cable)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
2
Pec Deck (Machine)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
3
Chest Supported Row (Machine)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
4
Seated Row (Cable)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
5
Lateral Raise (Cable)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
6
Preacher Curl (Barbell)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
7
Tricep Pushdown (Cable)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
2
Pec Deck (Machine)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
3
Chest Supported Row (Machine)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
4
Seated Row (Cable)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
5
Lateral Raise (Cable)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
6
Preacher Curl (Barbell)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
7
Tricep Pushdown (Cable)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
2
Pec Deck (Machine)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
3
Chest Supported Row (Machine)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
4
Seated Row (Cable)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
5
Lateral Raise (Cable)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
6
Preacher Curl (Barbell)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
7
Tricep Pushdown (Cable)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
2
Pec Deck (Machine)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
3
Chest Supported Row (Machine)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
4
Seated Row (Cable)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
5
Lateral Raise (Cable)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
6
Preacher Curl (Barbell)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
7
Tricep Pushdown (Cable)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
2
Pec Deck (Machine)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
3
Chest Supported Row (Machine)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
4
Seated Row (Cable)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
5
Lateral Raise (Cable)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
6
Preacher Curl (Barbell)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
7
Tricep Pushdown (Cable)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
2
Pec Deck (Machine)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
3
Chest Supported Row (Machine)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
4
Seated Row (Cable)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
5
Lateral Raise (Cable)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
6
Preacher Curl (Barbell)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
7
Tricep Pushdown (Cable)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
2
Pec Deck (Machine)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
3
Chest Supported Row (Machine)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
4
Seated Row (Cable)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
5
Lateral Raise (Cable)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
6
Preacher Curl (Barbell)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
7
Tricep Pushdown (Cable)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
2
Squat (Barbell)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
3
Lying Leg Curl
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
4
Hip Adductor (Machine)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
5
Leg Extension
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
6
Cable Crunch
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
2
Squat (Barbell)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
3
Lying Leg Curl
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
4
Hip Adductor (Machine)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
5
Leg Extension
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
6
Cable Crunch
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
2
Squat (Barbell)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
3
Lying Leg Curl
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
4
Hip Adductor (Machine)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
5
Leg Extension
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
6
Cable Crunch
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
2
Squat (Barbell)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
3
Lying Leg Curl
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
4
Hip Adductor (Machine)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
5
Leg Extension
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
6
Cable Crunch
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
2
Squat (Barbell)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
3
Lying Leg Curl
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
4
Hip Adductor (Machine)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
5
Leg Extension
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
6
Cable Crunch
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
2
Squat (Barbell)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
3
Lying Leg Curl
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
4
Hip Adductor (Machine)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
5
Leg Extension
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
6
Cable Crunch
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
2
Squat (Barbell)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
3
Lying Leg Curl
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
4
Hip Adductor (Machine)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
5
Leg Extension
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
6
Cable Crunch
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
2
Squat (Barbell)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
3
Lying Leg Curl
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
4
Hip Adductor (Machine)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
5
Leg Extension
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
6
Cable Crunch
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
2
Squat (Barbell)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
3
Lying Leg Curl
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
4
Hip Adductor (Machine)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
5
Leg Extension
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
6
Cable Crunch
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
2
Squat (Barbell)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
3
Lying Leg Curl
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
4
Hip Adductor (Machine)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
5
Leg Extension
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
6
Cable Crunch
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
2
Squat (Barbell)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
3
Lying Leg Curl
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
4
Hip Adductor (Machine)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
5
Leg Extension
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
6
Cable Crunch
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
2
Squat (Barbell)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
3
Lying Leg Curl
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
4
Hip Adductor (Machine)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
5
Leg Extension
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
6
Cable Crunch
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
6-8 reps
RPE 9
2
Lat Pulldown (Single Arm)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
3
Chest Press (Machine)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
4
Seated Military Press (Smith Machine)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
5
Lateral Raise (Dumbbell)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
6
Bayesian Curl
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
7
Tricep Kickback
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
6-8 reps
RPE 9
2
Lat Pulldown (Single Arm)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
3
Chest Press (Machine)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
4
Seated Military Press (Smith Machine)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
5
Lateral Raise (Dumbbell)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
6
Bayesian Curl
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
7
Tricep Kickback
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
6-8 reps
RPE 9
2
Lat Pulldown (Single Arm)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
3
Chest Press (Machine)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
4
Seated Military Press (Smith Machine)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
5
Lateral Raise (Dumbbell)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
6
Bayesian Curl
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
7
Tricep Kickback
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
6-8 reps
RPE 9
2
Lat Pulldown (Single Arm)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
3
Chest Press (Machine)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
4
Seated Military Press (Smith Machine)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
5
Lateral Raise (Dumbbell)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
6
Bayesian Curl
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
7
Tricep Kickback
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
6-8 reps
RPE 9
2
Lat Pulldown (Single Arm)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
3
Chest Press (Machine)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
4
Seated Military Press (Smith Machine)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
5
Lateral Raise (Dumbbell)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
6
Bayesian Curl
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
7
Tricep Kickback
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
6-8 reps
RPE 9
2
Lat Pulldown (Single Arm)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
3
Chest Press (Machine)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
4
Seated Military Press (Smith Machine)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
5
Lateral Raise (Dumbbell)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
6
Bayesian Curl
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
7
Tricep Kickback
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
6-8 reps
RPE 9
2
Lat Pulldown (Single Arm)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
3
Chest Press (Machine)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
4
Seated Military Press (Smith Machine)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
5
Lateral Raise (Dumbbell)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
6
Bayesian Curl
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
7
Tricep Kickback
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
6-8 reps
RPE 9
2
Lat Pulldown (Single Arm)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
3
Chest Press (Machine)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
4
Seated Military Press (Smith Machine)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
5
Lateral Raise (Dumbbell)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
6
Bayesian Curl
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
7
Tricep Kickback
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
6-8 reps
RPE 9
2
Lat Pulldown (Single Arm)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
3
Chest Press (Machine)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
4
Seated Military Press (Smith Machine)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
5
Lateral Raise (Dumbbell)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
6
Bayesian Curl
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
7
Tricep Kickback
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
6-8 reps
RPE 9
2
Lat Pulldown (Single Arm)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
3
Chest Press (Machine)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
4
Seated Military Press (Smith Machine)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
5
Lateral Raise (Dumbbell)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
6
Bayesian Curl
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
7
Tricep Kickback
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
6-8 reps
RPE 9
2
Lat Pulldown (Single Arm)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
3
Chest Press (Machine)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
4
Seated Military Press (Smith Machine)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
5
Lateral Raise (Dumbbell)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
6
Bayesian Curl
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
7
Tricep Kickback
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
6-8 reps
RPE 9
2
Lat Pulldown (Single Arm)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
3
Chest Press (Machine)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
4
Seated Military Press (Smith Machine)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
5
Lateral Raise (Dumbbell)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
6
Bayesian Curl
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
7
Tricep Kickback
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
2
Leg Press
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
3
Hip Adductor (Machine)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
4
Leg Extension
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
5
Standing Calf Raise
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
6
Abs Crunch (Machine)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
2
Leg Press
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
3
Hip Adductor (Machine)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
4
Leg Extension
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
5
Standing Calf Raise
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
6
Abs Crunch (Machine)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
2
Leg Press
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
3
Hip Adductor (Machine)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
4
Leg Extension
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
5
Standing Calf Raise
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
6
Abs Crunch (Machine)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
2
Leg Press
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
3
Hip Adductor (Machine)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
4
Leg Extension
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
5
Standing Calf Raise
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
6
Abs Crunch (Machine)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
2
Leg Press
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
3
Hip Adductor (Machine)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
4
Leg Extension
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
5
Standing Calf Raise
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
6
Abs Crunch (Machine)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
2
Leg Press
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
3
Hip Adductor (Machine)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
4
Leg Extension
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
5
Standing Calf Raise
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
6
Abs Crunch (Machine)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
2
Leg Press
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
3
Hip Adductor (Machine)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
4
Leg Extension
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
5
Standing Calf Raise
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
6
Abs Crunch (Machine)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
2
Leg Press
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
3
Hip Adductor (Machine)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
4
Leg Extension
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
5
Standing Calf Raise
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
6
Abs Crunch (Machine)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
2
Leg Press
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
3
Hip Adductor (Machine)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
4
Leg Extension
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
5
Standing Calf Raise
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
6
Abs Crunch (Machine)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
2
Leg Press
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
3
Hip Adductor (Machine)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
4
Leg Extension
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
5
Standing Calf Raise
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
6
Abs Crunch (Machine)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
2
Leg Press
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
3
Hip Adductor (Machine)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
4
Leg Extension
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
5
Standing Calf Raise
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
6
Abs Crunch (Machine)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
2
Leg Press
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
3
Hip Adductor (Machine)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
4
Leg Extension
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
5
Standing Calf Raise
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
6
Abs Crunch (Machine)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
Week 1
1 / 12 Weeks
Day 1
1
Incline Bench Press (Dumbbell)
1 Set
1 Set
6-8 Reps
6-8 Reps
@9
@10
2
Pec Deck (Machine)
1 Set
1 Set
6-8 Reps
6-8 Reps
@9
@10
3
Chest Supported Row (Machine)
1 Set
1 Set
6-8 Reps
6-8 Reps
@9
@10
4
Seated Row (Cable)
1 Set
1 Set
6-8 Reps
6-8 Reps
@9
@10
5
Lateral Raise (Cable)
1 Set
1 Set
6-8 Reps
6-8 Reps
@9
@10
6
Preacher Curl (Barbell)
1 Set
1 Set
6-8 Reps
6-8 Reps
@9
@10
7
Tricep Pushdown (Cable)
1 Set
1 Set
6-8 Reps
6-8 Reps
@9
@10
Day 2
1
Standing Calf Raise
1 Set
1 Set
6-8 Reps
6-8 Reps
@9
@10
2
Squat (Barbell)
1 Set
1 Set
6-8 Reps
6-8 Reps
@9
@10
3
Lying Leg Curl
1 Set
1 Set
6-8 Reps
6-8 Reps
@9
@10
4
Hip Adductor (Machine)
1 Set
1 Set
6-8 Reps
6-8 Reps
@9
@10
5
Leg Extension
1 Set
1 Set
6-8 Reps
6-8 Reps
@9
@10
6
Cable Crunch
1 Set
1 Set
6-8 Reps
6-8 Reps
@9
@10
Day 4
1
Romanian Deadlift (Barbell)
1 Set
1 Set
6-8 Reps
6-8 Reps
@9
@10
2
Leg Press
1 Set
1 Set
6-8 Reps
6-8 Reps
@9
@10
3
Hip Adductor (Machine)
1 Set
1 Set
6-8 Reps
6-8 Reps
@9
@10
4
Leg Extension
1 Set
1 Set
6-8 Reps
6-8 Reps
@9
@10
5
Standing Calf Raise
1 Set
1 Set
6-8 Reps
6-8 Reps
@9
@10
6
Abs Crunch (Machine)
1 Set
1 Set
6-8 Reps
6-8 Reps
@9
@10
Day 3
1
Wide Grip Lat Pulldown
2 Sets
6-8 Reps
@9
2
Lat Pulldown (Single Arm)
1 Set
1 Set
6-8 Reps
6-8 Reps
@9
@10
3
Chest Press (Machine)
1 Set
1 Set
6-8 Reps
6-8 Reps
@9
@10
4
Seated Military Press (Smith Machine)
1 Set
1 Set
6-8 Reps
6-8 Reps
@9
@10
5
Lateral Raise (Dumbbell)
1 Set
1 Set
6-8 Reps
6-8 Reps
@9
@10
6
Bayesian Curl
1 Set
1 Set
6-8 Reps
6-8 Reps
@9
@10
7
Tricep Kickback
1 Set
1 Set
6-8 Reps
6-8 Reps
@9
@10