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Ivan's Upper Lower

by Ivan G
4.0
(1 rating)

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 31, 2025 07:03

Summary

Ivan's Upper Lower program is a comprehensive 12-week training plan designed for those looking to build strength and muscle through a balanced upper-lower split. Comprising four workouts per week, this program targets major muscle groups with a mix of compound and isolation exercises, ensuring a well-rounded approach to fitness. Each session is crafted to challenge your limits, featuring exercises like the Incline Bench Press and Pendulum Squat, all while utilizing gym equipment effectively. Get ready to elevate your training and achieve your strength goals!
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
13.4%
Chest
12.1%
Glutes
11.1%
Hamstrings
10.4%
Front Delts
9.7%
Triceps
8.3%
Upper Back
6.9%
Middle Delts
6.9%
Calves
5.6%
Biceps
5.1%
Lats
4.9%
Adductors
2.1%
Abductors
2.1%
Rear Delts
0.8%
Forearms
0.6%
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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
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