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BoostcampPNG

Ivan's Upper Lower

by Ivan G

Program Description

a

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    70 minutes
  • Created
    Aug 24, 2025 05:20
  • Last Edited
    Aug 24, 2025 05:28
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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
Incline Bench Press (Smith Machine)
2
3
8 reps
8 reps
RPE 8
RPE 10
2
Chest Fly (Cable)
1
2
10 reps
10 reps
RPE 8
RPE 10
3
Lat Pulldown (Single Arm)
1
2
8 reps
8 reps
RPE 8
RPE 10
4
Lateral Raise (Cable)
3
10 reps
RPE 10
5
Seated Wide-Grip Row (Cable)
1
2
8 reps
8 reps
RPE 8
RPE 10
6
Overhead Tricep Extension (Cable)
2
12 reps
RPE 10
7
Bicep Curl (Machine)
2
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
3
8 reps
8 reps
RPE 8
RPE 10
2
Chest Fly (Cable)
1
2
10 reps
10 reps
RPE 8
RPE 10
3
Lat Pulldown (Single Arm)
1
2
8 reps
8 reps
RPE 8
RPE 10
4
Lateral Raise (Cable)
3
10 reps
RPE 10
5
Seated Wide-Grip Row (Cable)
1
2
8 reps
8 reps
RPE 8
RPE 10
6
Overhead Tricep Extension (Cable)
2
12 reps
RPE 10
7
Bicep Curl (Machine)
2
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
3
8 reps
8 reps
RPE 8
RPE 10
2
Chest Fly (Cable)
1
2
10 reps
10 reps
RPE 8
RPE 10
3
Lat Pulldown (Single Arm)
1
2
8 reps
8 reps
RPE 8
RPE 10
4
Lateral Raise (Cable)
3
10 reps
RPE 10
5
Seated Wide-Grip Row (Cable)
1
2
8 reps
8 reps
RPE 8
RPE 10
6
Overhead Tricep Extension (Cable)
2
12 reps
RPE 10
7
Bicep Curl (Machine)
2
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
3
8 reps
8 reps
RPE 8
RPE 10
2
Chest Fly (Cable)
1
2
10 reps
10 reps
RPE 8
RPE 10
3
Lat Pulldown (Single Arm)
1
2
8 reps
8 reps
RPE 8
RPE 10
4
Lateral Raise (Cable)
3
10 reps
RPE 10
5
Seated Wide-Grip Row (Cable)
1
2
8 reps
8 reps
RPE 8
RPE 10
6
Overhead Tricep Extension (Cable)
2
12 reps
RPE 10
7
Bicep Curl (Machine)
2
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
3
8 reps
8 reps
RPE 8
RPE 10
2
Chest Fly (Cable)
1
2
10 reps
10 reps
RPE 8
RPE 10
3
Lat Pulldown (Single Arm)
1
2
8 reps
8 reps
RPE 8
RPE 10
4
Lateral Raise (Cable)
3
10 reps
RPE 10
5
Seated Wide-Grip Row (Cable)
1
2
8 reps
8 reps
RPE 8
RPE 10
6
Overhead Tricep Extension (Cable)
2
12 reps
RPE 10
7
Bicep Curl (Machine)
2
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
3
8 reps
8 reps
RPE 8
RPE 10
2
Chest Fly (Cable)
1
2
10 reps
10 reps
RPE 8
RPE 10
3
Lat Pulldown (Single Arm)
1
2
8 reps
8 reps
RPE 8
RPE 10
4
Lateral Raise (Cable)
3
10 reps
RPE 10
5
Seated Wide-Grip Row (Cable)
1
2
8 reps
8 reps
RPE 8
RPE 10
6
Overhead Tricep Extension (Cable)
2
12 reps
RPE 10
7
Bicep Curl (Machine)
2
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
3
8 reps
8 reps
RPE 8
RPE 10
2
Chest Fly (Cable)
1
2
10 reps
10 reps
RPE 8
RPE 10
3
Lat Pulldown (Single Arm)
1
2
8 reps
8 reps
RPE 8
RPE 10
4
Lateral Raise (Cable)
3
10 reps
RPE 10
5
Seated Wide-Grip Row (Cable)
1
2
8 reps
8 reps
RPE 8
RPE 10
6
Overhead Tricep Extension (Cable)
2
12 reps
RPE 10
7
Bicep Curl (Machine)
2
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
3
8 reps
8 reps
RPE 8
RPE 10
2
Chest Fly (Cable)
1
2
10 reps
10 reps
RPE 8
RPE 10
3
Lat Pulldown (Single Arm)
1
2
8 reps
8 reps
RPE 8
RPE 10
4
Lateral Raise (Cable)
3
10 reps
RPE 10
5
Seated Wide-Grip Row (Cable)
1
2
8 reps
8 reps
RPE 8
RPE 10
6
Overhead Tricep Extension (Cable)
2
12 reps
RPE 10
7
Bicep Curl (Machine)
2
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
3
8 reps
8 reps
RPE 8
RPE 10
2
Chest Fly (Cable)
1
2
10 reps
10 reps
RPE 8
RPE 10
3
Lat Pulldown (Single Arm)
1
2
8 reps
8 reps
RPE 8
RPE 10
4
Lateral Raise (Cable)
3
10 reps
RPE 10
5
Seated Wide-Grip Row (Cable)
1
2
8 reps
8 reps
RPE 8
RPE 10
6
Overhead Tricep Extension (Cable)
2
12 reps
RPE 10
7
Bicep Curl (Machine)
2
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
3
8 reps
8 reps
RPE 8
RPE 10
2
Chest Fly (Cable)
1
2
10 reps
10 reps
RPE 8
RPE 10
3
Lat Pulldown (Single Arm)
1
2
8 reps
8 reps
RPE 8
RPE 10
4
Lateral Raise (Cable)
3
10 reps
RPE 10
5
Seated Wide-Grip Row (Cable)
1
2
8 reps
8 reps
RPE 8
RPE 10
6
Overhead Tricep Extension (Cable)
2
12 reps
RPE 10
7
Bicep Curl (Machine)
2
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
3
8 reps
8 reps
RPE 8
RPE 10
2
Chest Fly (Cable)
1
2
10 reps
10 reps
RPE 8
RPE 10
3
Lat Pulldown (Single Arm)
1
2
8 reps
8 reps
RPE 8
RPE 10
4
Lateral Raise (Cable)
3
10 reps
RPE 10
5
Seated Wide-Grip Row (Cable)
1
2
8 reps
8 reps
RPE 8
RPE 10
6
Overhead Tricep Extension (Cable)
2
12 reps
RPE 10
7
Bicep Curl (Machine)
2
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
3
8 reps
8 reps
RPE 8
RPE 10
2
Chest Fly (Cable)
1
2
10 reps
10 reps
RPE 8
RPE 10
3
Lat Pulldown (Single Arm)
1
2
8 reps
8 reps
RPE 8
RPE 10
4
Lateral Raise (Cable)
3
10 reps
RPE 10
5
Seated Wide-Grip Row (Cable)
1
2
8 reps
8 reps
RPE 8
RPE 10
6
Overhead Tricep Extension (Cable)
2
12 reps
RPE 10
7
Bicep Curl (Machine)
2
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
2
3
8 reps
8 reps
RPE 8
RPE 10
2
Single-Leg Leg Curl
1
2
10 reps
10 reps
RPE 8
RPE 10
3
Bulgarian Split Squat (Dumbbell)
1
2
8 reps
8 reps
RPE 8
RPE 10
4
Leg Extension
1
2
10 reps
10 reps
RPE 8
RPE 10
5
Calf Raise (Leg Press)
1
3
12 reps
12 reps
RPE 8
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
2
3
8 reps
8 reps
RPE 8
RPE 10
2
Single-Leg Leg Curl
1
2
10 reps
10 reps
RPE 8
RPE 10
3
Bulgarian Split Squat (Dumbbell)
1
2
8 reps
8 reps
RPE 8
RPE 10
4
Leg Extension
1
2
10 reps
10 reps
RPE 8
RPE 10
5
Calf Raise (Leg Press)
1
3
12 reps
12 reps
RPE 8
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
2
3
8 reps
8 reps
RPE 8
RPE 10
2
Single-Leg Leg Curl
1
2
10 reps
10 reps
RPE 8
RPE 10
3
Bulgarian Split Squat (Dumbbell)
1
2
8 reps
8 reps
RPE 8
RPE 10
4
Leg Extension
1
2
10 reps
10 reps
RPE 8
RPE 10
5
Calf Raise (Leg Press)
1
3
12 reps
12 reps
RPE 8
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
2
3
8 reps
8 reps
RPE 8
RPE 10
2
Single-Leg Leg Curl
1
2
10 reps
10 reps
RPE 8
RPE 10
3
Bulgarian Split Squat (Dumbbell)
1
2
8 reps
8 reps
RPE 8
RPE 10
4
Leg Extension
1
2
10 reps
10 reps
RPE 8
RPE 10
5
Calf Raise (Leg Press)
1
3
12 reps
12 reps
RPE 8
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
2
3
8 reps
8 reps
RPE 8
RPE 10
2
Single-Leg Leg Curl
1
2
10 reps
10 reps
RPE 8
RPE 10
3
Bulgarian Split Squat (Dumbbell)
1
2
8 reps
8 reps
RPE 8
RPE 10
4
Leg Extension
1
2
10 reps
10 reps
RPE 8
RPE 10
5
Calf Raise (Leg Press)
1
3
12 reps
12 reps
RPE 8
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
2
3
8 reps
8 reps
RPE 8
RPE 10
2
Single-Leg Leg Curl
1
2
10 reps
10 reps
RPE 8
RPE 10
3
Bulgarian Split Squat (Dumbbell)
1
2
8 reps
8 reps
RPE 8
RPE 10
4
Leg Extension
1
2
10 reps
10 reps
RPE 8
RPE 10
5
Calf Raise (Leg Press)
1
3
12 reps
12 reps
RPE 8
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
2
3
8 reps
8 reps
RPE 8
RPE 10
2
Single-Leg Leg Curl
1
2
10 reps
10 reps
RPE 8
RPE 10
3
Bulgarian Split Squat (Dumbbell)
1
2
8 reps
8 reps
RPE 8
RPE 10
4
Leg Extension
1
2
10 reps
10 reps
RPE 8
RPE 10
5
Calf Raise (Leg Press)
1
3
12 reps
12 reps
RPE 8
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
2
3
8 reps
8 reps
RPE 8
RPE 10
2
Single-Leg Leg Curl
1
2
10 reps
10 reps
RPE 8
RPE 10
3
Bulgarian Split Squat (Dumbbell)
1
2
8 reps
8 reps
RPE 8
RPE 10
4
Leg Extension
1
2
10 reps
10 reps
RPE 8
RPE 10
5
Calf Raise (Leg Press)
1
3
12 reps
12 reps
RPE 8
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
2
3
8 reps
8 reps
RPE 8
RPE 10
2
Single-Leg Leg Curl
1
2
10 reps
10 reps
RPE 8
RPE 10
3
Bulgarian Split Squat (Dumbbell)
1
2
8 reps
8 reps
RPE 8
RPE 10
4
Leg Extension
1
2
10 reps
10 reps
RPE 8
RPE 10
5
Calf Raise (Leg Press)
1
3
12 reps
12 reps
RPE 8
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
2
3
8 reps
8 reps
RPE 8
RPE 10
2
Single-Leg Leg Curl
1
2
10 reps
10 reps
RPE 8
RPE 10
3
Bulgarian Split Squat (Dumbbell)
1
2
8 reps
8 reps
RPE 8
RPE 10
4
Leg Extension
1
2
10 reps
10 reps
RPE 8
RPE 10
5
Calf Raise (Leg Press)
1
3
12 reps
12 reps
RPE 8
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
2
3
8 reps
8 reps
RPE 8
RPE 10
2
Single-Leg Leg Curl
1
2
10 reps
10 reps
RPE 8
RPE 10
3
Bulgarian Split Squat (Dumbbell)
1
2
8 reps
8 reps
RPE 8
RPE 10
4
Leg Extension
1
2
10 reps
10 reps
RPE 8
RPE 10
5
Calf Raise (Leg Press)
1
3
12 reps
12 reps
RPE 8
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
2
3
8 reps
8 reps
RPE 8
RPE 10
2
Single-Leg Leg Curl
1
2
10 reps
10 reps
RPE 8
RPE 10
3
Bulgarian Split Squat (Dumbbell)
1
2
8 reps
8 reps
RPE 8
RPE 10
4
Leg Extension
1
2
10 reps
10 reps
RPE 8
RPE 10
5
Calf Raise (Leg Press)
1
3
12 reps
12 reps
RPE 8
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
3
8 reps
8 reps
RPE 8
RPE 10
2
Pec Deck (Machine)
1
2
10 reps
10 reps
RPE 8
RPE 10
3
Seated Shoulder Press (Dumbbell)
1
2
8 reps
8 reps
RPE 8
RPE 10
4
Lateral Raise (Machine)
1
2
10 reps
10 reps
RPE 8
RPE 10
5
Seated Row (Cable)
2
10 reps
RPE 10
6
Shrug (Trap Bar)
2
10 reps
RPE 10
7A
Dip (Weighted)
2
10 reps
RPE 10
7B
Bicep Curl (EZ Bar)
2
10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
3
8 reps
8 reps
RPE 8
RPE 10
2
Pec Deck (Machine)
1
2
10 reps
10 reps
RPE 8
RPE 10
3
Seated Shoulder Press (Dumbbell)
1
2
8 reps
8 reps
RPE 8
RPE 10
4
Lateral Raise (Machine)
1
2
10 reps
10 reps
RPE 8
RPE 10
5
Seated Row (Cable)
2
10 reps
RPE 10
6
Shrug (Trap Bar)
2
10 reps
RPE 10
7A
Dip (Weighted)
2
10 reps
RPE 10
7B
Bicep Curl (EZ Bar)
2
10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
3
8 reps
8 reps
RPE 8
RPE 10
2
Pec Deck (Machine)
1
2
10 reps
10 reps
RPE 8
RPE 10
3
Seated Shoulder Press (Dumbbell)
1
2
8 reps
8 reps
RPE 8
RPE 10
4
Lateral Raise (Machine)
1
2
10 reps
10 reps
RPE 8
RPE 10
5
Seated Row (Cable)
2
10 reps
RPE 10
6
Shrug (Trap Bar)
2
10 reps
RPE 10
7A
Dip (Weighted)
2
10 reps
RPE 10
7B
Bicep Curl (EZ Bar)
2
10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
3
8 reps
8 reps
RPE 8
RPE 10
2
Pec Deck (Machine)
1
2
10 reps
10 reps
RPE 8
RPE 10
3
Seated Shoulder Press (Dumbbell)
1
2
8 reps
8 reps
RPE 8
RPE 10
4
Lateral Raise (Machine)
1
2
10 reps
10 reps
RPE 8
RPE 10
5
Seated Row (Cable)
2
10 reps
RPE 10
6
Shrug (Trap Bar)
2
10 reps
RPE 10
7A
Dip (Weighted)
2
10 reps
RPE 10
7B
Bicep Curl (EZ Bar)
2
10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
3
8 reps
8 reps
RPE 8
RPE 10
2
Pec Deck (Machine)
1
2
10 reps
10 reps
RPE 8
RPE 10
3
Seated Shoulder Press (Dumbbell)
1
2
8 reps
8 reps
RPE 8
RPE 10
4
Lateral Raise (Machine)
1
2
10 reps
10 reps
RPE 8
RPE 10
5
Seated Row (Cable)
2
10 reps
RPE 10
6
Shrug (Trap Bar)
2
10 reps
RPE 10
7A
Dip (Weighted)
2
10 reps
RPE 10
7B
Bicep Curl (EZ Bar)
2
10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
3
8 reps
8 reps
RPE 8
RPE 10
2
Pec Deck (Machine)
1
2
10 reps
10 reps
RPE 8
RPE 10
3
Seated Shoulder Press (Dumbbell)
1
2
8 reps
8 reps
RPE 8
RPE 10
4
Lateral Raise (Machine)
1
2
10 reps
10 reps
RPE 8
RPE 10
5
Seated Row (Cable)
2
10 reps
RPE 10
6
Shrug (Trap Bar)
2
10 reps
RPE 10
7A
Dip (Weighted)
2
10 reps
RPE 10
7B
Bicep Curl (EZ Bar)
2
10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
3
8 reps
8 reps
RPE 8
RPE 10
2
Pec Deck (Machine)
1
2
10 reps
10 reps
RPE 8
RPE 10
3
Seated Shoulder Press (Dumbbell)
1
2
8 reps
8 reps
RPE 8
RPE 10
4
Lateral Raise (Machine)
1
2
10 reps
10 reps
RPE 8
RPE 10
5
Seated Row (Cable)
2
10 reps
RPE 10
6
Shrug (Trap Bar)
2
10 reps
RPE 10
7A
Dip (Weighted)
2
10 reps
RPE 10
7B
Bicep Curl (EZ Bar)
2
10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
3
8 reps
8 reps
RPE 8
RPE 10
2
Pec Deck (Machine)
1
2
10 reps
10 reps
RPE 8
RPE 10
3
Seated Shoulder Press (Dumbbell)
1
2
8 reps
8 reps
RPE 8
RPE 10
4
Lateral Raise (Machine)
1
2
10 reps
10 reps
RPE 8
RPE 10
5
Seated Row (Cable)
2
10 reps
RPE 10
6
Shrug (Trap Bar)
2
10 reps
RPE 10
7A
Dip (Weighted)
2
10 reps
RPE 10
7B
Bicep Curl (EZ Bar)
2
10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
3
8 reps
8 reps
RPE 8
RPE 10
2
Pec Deck (Machine)
1
2
10 reps
10 reps
RPE 8
RPE 10
3
Seated Shoulder Press (Dumbbell)
1
2
8 reps
8 reps
RPE 8
RPE 10
4
Lateral Raise (Machine)
1
2
10 reps
10 reps
RPE 8
RPE 10
5
Seated Row (Cable)
2
10 reps
RPE 10
6
Shrug (Trap Bar)
2
10 reps
RPE 10
7A
Dip (Weighted)
2
10 reps
RPE 10
7B
Bicep Curl (EZ Bar)
2
10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
3
8 reps
8 reps
RPE 8
RPE 10
2
Pec Deck (Machine)
1
2
10 reps
10 reps
RPE 8
RPE 10
3
Seated Shoulder Press (Dumbbell)
1
2
8 reps
8 reps
RPE 8
RPE 10
4
Lateral Raise (Machine)
1
2
10 reps
10 reps
RPE 8
RPE 10
5
Seated Row (Cable)
2
10 reps
RPE 10
6
Shrug (Trap Bar)
2
10 reps
RPE 10
7A
Dip (Weighted)
2
10 reps
RPE 10
7B
Bicep Curl (EZ Bar)
2
10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
3
8 reps
8 reps
RPE 8
RPE 10
2
Pec Deck (Machine)
1
2
10 reps
10 reps
RPE 8
RPE 10
3
Seated Shoulder Press (Dumbbell)
1
2
8 reps
8 reps
RPE 8
RPE 10
4
Lateral Raise (Machine)
1
2
10 reps
10 reps
RPE 8
RPE 10
5
Seated Row (Cable)
2
10 reps
RPE 10
6
Shrug (Trap Bar)
2
10 reps
RPE 10
7A
Dip (Weighted)
2
10 reps
RPE 10
7B
Bicep Curl (EZ Bar)
2
10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
3
8 reps
8 reps
RPE 8
RPE 10
2
Pec Deck (Machine)
1
2
10 reps
10 reps
RPE 8
RPE 10
3
Seated Shoulder Press (Dumbbell)
1
2
8 reps
8 reps
RPE 8
RPE 10
4
Lateral Raise (Machine)
1
2
10 reps
10 reps
RPE 8
RPE 10
5
Seated Row (Cable)
2
10 reps
RPE 10
6
Shrug (Trap Bar)
2
10 reps
RPE 10
7A
Dip (Weighted)
2
10 reps
RPE 10
7B
Bicep Curl (EZ Bar)
2
10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
2
3
8 reps
8 reps
RPE 8
RPE 10
2
Leg Curl
1
3
10 reps
10 reps
RPE 8
RPE 10
3
Pull Through (Cable)
1
2
8 reps
8 reps
RPE 8
RPE 10
4
Leg Extension
1
2
10 reps
10 reps
RPE 8
RPE 10
5
Hip Adductor (Machine)
1
2
12 reps
12 reps
RPE 8
RPE 10
6
Hip Abductor (Machine)
1
2
12 reps
12 reps
RPE 8
RPE 10
7
Calf Raise (Leg Press)
1
3
12 reps
12 reps
RPE 8
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
2
3
8 reps
8 reps
RPE 8
RPE 10
2
Leg Curl
1
3
10 reps
10 reps
RPE 8
RPE 10
3
Pull Through (Cable)
1
2
8 reps
8 reps
RPE 8
RPE 10
4
Leg Extension
1
2
10 reps
10 reps
RPE 8
RPE 10
5
Hip Adductor (Machine)
1
2
12 reps
12 reps
RPE 8
RPE 10
6
Hip Abductor (Machine)
1
2
12 reps
12 reps
RPE 8
RPE 10
7
Calf Raise (Leg Press)
1
3
12 reps
12 reps
RPE 8
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
2
3
8 reps
8 reps
RPE 8
RPE 10
2
Leg Curl
1
3
10 reps
10 reps
RPE 8
RPE 10
3
Pull Through (Cable)
1
2
8 reps
8 reps
RPE 8
RPE 10
4
Leg Extension
1
2
10 reps
10 reps
RPE 8
RPE 10
5
Hip Adductor (Machine)
1
2
12 reps
12 reps
RPE 8
RPE 10
6
Hip Abductor (Machine)
1
2
12 reps
12 reps
RPE 8
RPE 10
7
Calf Raise (Leg Press)
1
3
12 reps
12 reps
RPE 8
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
2
3
8 reps
8 reps
RPE 8
RPE 10
2
Leg Curl
1
3
10 reps
10 reps
RPE 8
RPE 10
3
Pull Through (Cable)
1
2
8 reps
8 reps
RPE 8
RPE 10
4
Leg Extension
1
2
10 reps
10 reps
RPE 8
RPE 10
5
Hip Adductor (Machine)
1
2
12 reps
12 reps
RPE 8
RPE 10
6
Hip Abductor (Machine)
1
2
12 reps
12 reps
RPE 8
RPE 10
7
Calf Raise (Leg Press)
1
3
12 reps
12 reps
RPE 8
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
2
3
8 reps
8 reps
RPE 8
RPE 10
2
Leg Curl
1
3
10 reps
10 reps
RPE 8
RPE 10
3
Pull Through (Cable)
1
2
8 reps
8 reps
RPE 8
RPE 10
4
Leg Extension
1
2
10 reps
10 reps
RPE 8
RPE 10
5
Hip Adductor (Machine)
1
2
12 reps
12 reps
RPE 8
RPE 10
6
Hip Abductor (Machine)
1
2
12 reps
12 reps
RPE 8
RPE 10
7
Calf Raise (Leg Press)
1
3
12 reps
12 reps
RPE 8
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
2
3
8 reps
8 reps
RPE 8
RPE 10
2
Leg Curl
1
3
10 reps
10 reps
RPE 8
RPE 10
3
Pull Through (Cable)
1
2
8 reps
8 reps
RPE 8
RPE 10
4
Leg Extension
1
2
10 reps
10 reps
RPE 8
RPE 10
5
Hip Adductor (Machine)
1
2
12 reps
12 reps
RPE 8
RPE 10
6
Hip Abductor (Machine)
1
2
12 reps
12 reps
RPE 8
RPE 10
7
Calf Raise (Leg Press)
1
3
12 reps
12 reps
RPE 8
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
2
3
8 reps
8 reps
RPE 8
RPE 10
2
Leg Curl
1
3
10 reps
10 reps
RPE 8
RPE 10
3
Pull Through (Cable)
1
2
8 reps
8 reps
RPE 8
RPE 10
4
Leg Extension
1
2
10 reps
10 reps
RPE 8
RPE 10
5
Hip Adductor (Machine)
1
2
12 reps
12 reps
RPE 8
RPE 10
6
Hip Abductor (Machine)
1
2
12 reps
12 reps
RPE 8
RPE 10
7
Calf Raise (Leg Press)
1
3
12 reps
12 reps
RPE 8
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
2
3
8 reps
8 reps
RPE 8
RPE 10
2
Leg Curl
1
3
10 reps
10 reps
RPE 8
RPE 10
3
Pull Through (Cable)
1
2
8 reps
8 reps
RPE 8
RPE 10
4
Leg Extension
1
2
10 reps
10 reps
RPE 8
RPE 10
5
Hip Adductor (Machine)
1
2
12 reps
12 reps
RPE 8
RPE 10
6
Hip Abductor (Machine)
1
2
12 reps
12 reps
RPE 8
RPE 10
7
Calf Raise (Leg Press)
1
3
12 reps
12 reps
RPE 8
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
2
3
8 reps
8 reps
RPE 8
RPE 10
2
Leg Curl
1
3
10 reps
10 reps
RPE 8
RPE 10
3
Pull Through (Cable)
1
2
8 reps
8 reps
RPE 8
RPE 10
4
Leg Extension
1
2
10 reps
10 reps
RPE 8
RPE 10
5
Hip Adductor (Machine)
1
2
12 reps
12 reps
RPE 8
RPE 10
6
Hip Abductor (Machine)
1
2
12 reps
12 reps
RPE 8
RPE 10
7
Calf Raise (Leg Press)
1
3
12 reps
12 reps
RPE 8
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
2
3
8 reps
8 reps
RPE 8
RPE 10
2
Leg Curl
1
3
10 reps
10 reps
RPE 8
RPE 10
3
Pull Through (Cable)
1
2
8 reps
8 reps
RPE 8
RPE 10
4
Leg Extension
1
2
10 reps
10 reps
RPE 8
RPE 10
5
Hip Adductor (Machine)
1
2
12 reps
12 reps
RPE 8
RPE 10
6
Hip Abductor (Machine)
1
2
12 reps
12 reps
RPE 8
RPE 10
7
Calf Raise (Leg Press)
1
3
12 reps
12 reps
RPE 8
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
2
3
8 reps
8 reps
RPE 8
RPE 10
2
Leg Curl
1
3
10 reps
10 reps
RPE 8
RPE 10
3
Pull Through (Cable)
1
2
8 reps
8 reps
RPE 8
RPE 10
4
Leg Extension
1
2
10 reps
10 reps
RPE 8
RPE 10
5
Hip Adductor (Machine)
1
2
12 reps
12 reps
RPE 8
RPE 10
6
Hip Abductor (Machine)
1
2
12 reps
12 reps
RPE 8
RPE 10
7
Calf Raise (Leg Press)
1
3
12 reps
12 reps
RPE 8
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
2
3
8 reps
8 reps
RPE 8
RPE 10
2
Leg Curl
1
3
10 reps
10 reps
RPE 8
RPE 10
3
Pull Through (Cable)
1
2
8 reps
8 reps
RPE 8
RPE 10
4
Leg Extension
1
2
10 reps
10 reps
RPE 8
RPE 10
5
Hip Adductor (Machine)
1
2
12 reps
12 reps
RPE 8
RPE 10
6
Hip Abductor (Machine)
1
2
12 reps
12 reps
RPE 8
RPE 10
7
Calf Raise (Leg Press)
1
3
12 reps
12 reps
RPE 8
RPE 10
Week 1
1 / 12 Weeks
Day 1
1
Incline Bench Press (Smith Machine)
2 Sets
3 Sets
8 Reps
8 Reps
@8
@10
2
Chest Fly (Cable)
1 Set
2 Sets
10 Reps
10 Reps
@8
@10
3
Lat Pulldown (Single Arm)
1 Set
2 Sets
8 Reps
8 Reps
@8
@10
4
Lateral Raise (Cable)
3 Sets
10 Reps
@10
5
Seated Wide-Grip Row (Cable)
1 Set
2 Sets
8 Reps
8 Reps
@8
@10
6
Overhead Tricep Extension (Cable)
2 Sets
12 Reps
@10
7
Bicep Curl (Machine)
2 Sets
12 Reps
@10
Day 2
1
Pendulum Squat
2 Sets
3 Sets
8 Reps
8 Reps
@8
@10
2
Single-Leg Leg Curl
1 Set
2 Sets
10 Reps
10 Reps
@8
@10
3
Bulgarian Split Squat (Dumbbell)
1 Set
2 Sets
8 Reps
8 Reps
@8
@10
4
Leg Extension
1 Set
2 Sets
10 Reps
10 Reps
@8
@10
5
Calf Raise (Leg Press)
1 Set
3 Sets
12 Reps
12 Reps
@8
@10
Day 3
1
Incline Chest Press (Machine)
2 Sets
3 Sets
8 Reps
8 Reps
@8
@10
2
Pec Deck (Machine)
1 Set
2 Sets
10 Reps
10 Reps
@8
@10
3
Seated Shoulder Press (Dumbbell)
1 Set
2 Sets
8 Reps
8 Reps
@8
@10
4
Lateral Raise (Machine)
1 Set
2 Sets
10 Reps
10 Reps
@8
@10
5
Seated Row (Cable)
2 Sets
10 Reps
@10
6
Shrug (Trap Bar)
2 Sets
10 Reps
@10
7A
Dip (Weighted)
2 Sets
10 Reps
@10
7B
Bicep Curl (EZ Bar)
2 Sets
10 Reps
@10
Day 4
1
Pendulum Squat
2 Sets
3 Sets
8 Reps
8 Reps
@8
@10
2
Leg Curl
1 Set
3 Sets
10 Reps
10 Reps
@8
@10
3
Pull Through (Cable)
1 Set
2 Sets
8 Reps
8 Reps
@8
@10
4
Leg Extension
1 Set
2 Sets
10 Reps
10 Reps
@8
@10
5
Hip Adductor (Machine)
1 Set
2 Sets
12 Reps
12 Reps
@8
@10
6
Hip Abductor (Machine)
1 Set
2 Sets
12 Reps
12 Reps
@8
@10
7
Calf Raise (Leg Press)
1 Set
3 Sets
12 Reps
12 Reps
@8
@10