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BoostcampPNG

Upper Lower

by Ju An L.

Program Description

Minimal workout

Program Overview

  • Level
    Beginner
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    9 weeks
  • Time Per Workout
    90 minutes
  • Created
    Sep 27, 2025 11:23
  • Last Edited
    Oct 04, 2025 01:07

Summary

Transform your physique with the Upper Lower program, a comprehensive 9-week training plan designed for serious lifters. With five days of focused workouts each week, you'll alternate between upper and lower body sessions, maximizing strength gains and muscle growth. Expect a dynamic mix of barbell, cable, and bodyweight exercises, including squats, bench presses, and deadlifts, all tailored to push your limits. Get ready to elevate your training and achieve the results you've been striving for!
Muscle Engagement
Front
Back
MuscleSet
Triceps
11.1%
Glutes
10.2%
Chest
10%
Hamstrings
9.7%
Front Delts
8.7%
Quadriceps
8.6%
Abs
7.6%
Upper Back
7%
Biceps
6.4%
Lats
5.7%
Middle Delts
5.5%
Adductors
2.4%
Lower Back
2.3%
Forearms
2.1%
Rear Delts
1.6%
Calves
1.2%
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
4
10 reps
8 reps
7 reps
6 reps
-
RPE 6
RPE 6.5
RPE 7
2
Lat Pulldown
1
1
3
15 reps
12 reps
10 reps
RPE 6
RPE 6.5
RPE 8
3
Overhead Press (Barbell)
1
1
3
15 reps
12 reps
10 reps
RPE 6
RPE 6.5
RPE 7
4
Seated Row (Cable)
1
3
15 reps
12 reps
RPE 6
RPE 8
5
Incline Bench Press (Dumbbell)
1
3
10 reps
8 reps
RPE 6
RPE 7
6
Tricep Rope Push Down (Cable)
1
3
15 reps
12 reps
RPE 8
RPE 9
7
Tricep Rope Push Down (Cable)
3
15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
4
10 reps
8 reps
7 reps
6 reps
-
RPE 6
RPE 6.5
RPE 7
2
Lat Pulldown
1
1
3
15 reps
12 reps
10 reps
RPE 6
RPE 6.5
RPE 8
3
Overhead Press (Barbell)
1
1
3
15 reps
12 reps
10 reps
RPE 6
RPE 6.5
RPE 7
4
Seated Row (Cable)
1
3
15 reps
12 reps
RPE 6
RPE 8
5
Incline Bench Press (Dumbbell)
1
3
10 reps
8 reps
RPE 6
RPE 7
6
Tricep Rope Push Down (Cable)
1
3
15 reps
12 reps
RPE 8
RPE 9
7
Tricep Rope Push Down (Cable)
3
15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
4
10 reps
8 reps
7 reps
6 reps
-
RPE 6
RPE 6.5
RPE 7
2
Lat Pulldown
1
1
3
15 reps
12 reps
10 reps
RPE 6
RPE 6.5
RPE 8
3
Overhead Press (Barbell)
1
1
3
15 reps
12 reps
10 reps
RPE 6
RPE 6.5
RPE 7
4
Seated Row (Cable)
1
3
15 reps
12 reps
RPE 6
RPE 8
5
Incline Bench Press (Dumbbell)
1
3
10 reps
8 reps
RPE 6
RPE 7
6
Tricep Rope Push Down (Cable)
1
3
15 reps
12 reps
RPE 8
RPE 9
7
Tricep Rope Push Down (Cable)
3
15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
4
10 reps
8 reps
7 reps
6 reps
-
RPE 6
RPE 6.5
RPE 7
2
Lat Pulldown
1
1
3
15 reps
12 reps
10 reps
RPE 6
RPE 6.5
RPE 8
3
Overhead Press (Barbell)
1
1
3
15 reps
12 reps
10 reps
RPE 6
RPE 6.5
RPE 7
4
Seated Row (Cable)
1
3
15 reps
12 reps
RPE 6
RPE 8
5
Incline Bench Press (Dumbbell)
1
3
10 reps
8 reps
RPE 6
RPE 7
6
Tricep Rope Push Down (Cable)
1
3
15 reps
12 reps
RPE 8
RPE 9
7
Tricep Rope Push Down (Cable)
3
15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
4
10 reps
8 reps
7 reps
6 reps
-
RPE 6
RPE 6.5
RPE 7
2
Lat Pulldown
1
1
3
15 reps
12 reps
10 reps
RPE 6
RPE 6.5
RPE 8
3
Overhead Press (Barbell)
1
1
3
15 reps
12 reps
10 reps
RPE 6
RPE 6.5
RPE 7
4
Seated Row (Cable)
1
3
15 reps
12 reps
RPE 6
RPE 8
5
Incline Bench Press (Dumbbell)
1
3
10 reps
8 reps
RPE 6
RPE 7
6
Tricep Rope Push Down (Cable)
1
3
15 reps
12 reps
RPE 8
RPE 9
7
Tricep Rope Push Down (Cable)
3
15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
4
10 reps
8 reps
7 reps
6 reps
-
RPE 6
RPE 6.5
RPE 7
2
Lat Pulldown
1
1
3
15 reps
12 reps
10 reps
RPE 6
RPE 6.5
RPE 8
3
Overhead Press (Barbell)
1
1
3
15 reps
12 reps
10 reps
RPE 6
RPE 6.5
RPE 7
4
Seated Row (Cable)
1
3
15 reps
12 reps
RPE 6
RPE 8
5
Incline Bench Press (Dumbbell)
1
3
10 reps
8 reps
RPE 6
RPE 7
6
Tricep Rope Push Down (Cable)
1
3
15 reps
12 reps
RPE 8
RPE 9
7
Tricep Rope Push Down (Cable)
3
15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
4
10 reps
8 reps
7 reps
6 reps
-
RPE 6
RPE 6.5
RPE 7
2
Lat Pulldown
1
1
3
15 reps
12 reps
10 reps
RPE 6
RPE 6.5
RPE 8
3
Overhead Press (Barbell)
1
1
3
15 reps
12 reps
10 reps
RPE 6
RPE 6.5
RPE 7
4
Seated Row (Cable)
1
3
15 reps
12 reps
RPE 6
RPE 8
5
Incline Bench Press (Dumbbell)
1
3
10 reps
8 reps
RPE 6
RPE 7
6
Tricep Rope Push Down (Cable)
1
3
15 reps
12 reps
RPE 8
RPE 9
7
Tricep Rope Push Down (Cable)
3
15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
4
10 reps
8 reps
7 reps
6 reps
-
RPE 6
RPE 6.5
RPE 7
2
Lat Pulldown
1
1
3
15 reps
12 reps
10 reps
RPE 6
RPE 6.5
RPE 8
3
Overhead Press (Barbell)
1
1
3
15 reps
12 reps
10 reps
RPE 6
RPE 6.5
RPE 7
4
Seated Row (Cable)
1
3
15 reps
12 reps
RPE 6
RPE 8
5
Incline Bench Press (Dumbbell)
1
3
10 reps
8 reps
RPE 6
RPE 7
6
Tricep Rope Push Down (Cable)
1
3
15 reps
12 reps
RPE 8
RPE 9
7
Tricep Rope Push Down (Cable)
3
15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
4
10 reps
8 reps
7 reps
6 reps
-
RPE 6
RPE 6.5
RPE 7
2
Lat Pulldown
1
1
3
15 reps
12 reps
10 reps
RPE 6
RPE 6.5
RPE 8
3
Overhead Press (Barbell)
1
1
3
15 reps
12 reps
10 reps
RPE 6
RPE 6.5
RPE 7
4
Seated Row (Cable)
1
3
15 reps
12 reps
RPE 6
RPE 8
5
Incline Bench Press (Dumbbell)
1
3
10 reps
8 reps
RPE 6
RPE 7
6
Tricep Rope Push Down (Cable)
1
3
15 reps
12 reps
RPE 8
RPE 9
7
Tricep Rope Push Down (Cable)
3
15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
4
10 reps
8 reps
6 reps
4 reps
-
RPE 6
RPE 6.5
RPE 7.5
2
Stiff Leg Deadlift
1
1
3
15 reps
12 reps
10 reps
RPE 6
RPE 6.5
RPE 7
3
Walking Lunge
3
15 reps
RPE 8
4A
Leg Curl
3
15 reps
RPE 9
5A
Pull Through (Cable)
3
15 reps
RPE 9
6
Standing Calf Raise
3
12 reps
RPE 8
7
Side Crunch (Cable)
4
30 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
4
10 reps
8 reps
6 reps
4 reps
-
RPE 6
RPE 6.5
RPE 7.5
2
Stiff Leg Deadlift
1
1
3
15 reps
12 reps
10 reps
RPE 6
RPE 6.5
RPE 7
3
Walking Lunge
3
15 reps
RPE 8
4A
Leg Curl
3
15 reps
RPE 9
5A
Pull Through (Cable)
3
15 reps
RPE 9
6
Standing Calf Raise
3
12 reps
RPE 8
7
Side Crunch (Cable)
4
30 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
4
10 reps
8 reps
6 reps
4 reps
-
RPE 6
RPE 6.5
RPE 7.5
2
Stiff Leg Deadlift
1
1
3
15 reps
12 reps
10 reps
RPE 6
RPE 6.5
RPE 7
3
Walking Lunge
3
15 reps
RPE 8
4A
Leg Curl
3
15 reps
RPE 9
5A
Pull Through (Cable)
3
15 reps
RPE 9
6
Standing Calf Raise
3
12 reps
RPE 8
7
Side Crunch (Cable)
4
30 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
4
10 reps
8 reps
6 reps
4 reps
-
RPE 6
RPE 6.5
RPE 7.5
2
Stiff Leg Deadlift
1
1
3
15 reps
12 reps
10 reps
RPE 6
RPE 6.5
RPE 7
3
Walking Lunge
3
15 reps
RPE 8
4A
Leg Curl
3
15 reps
RPE 9
5A
Pull Through (Cable)
3
15 reps
RPE 9
6
Standing Calf Raise
3
12 reps
RPE 8
7
Side Crunch (Cable)
4
30 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
4
10 reps
8 reps
6 reps
4 reps
-
RPE 6
RPE 6.5
RPE 7.5
2
Stiff Leg Deadlift
1
1
3
15 reps
12 reps
10 reps
RPE 6
RPE 6.5
RPE 7
3
Walking Lunge
3
15 reps
RPE 8
4A
Leg Curl
3
15 reps
RPE 9
5A
Pull Through (Cable)
3
15 reps
RPE 9
6
Standing Calf Raise
3
12 reps
RPE 8
7
Side Crunch (Cable)
4
30 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
4
10 reps
8 reps
6 reps
4 reps
-
RPE 6
RPE 6.5
RPE 7.5
2
Stiff Leg Deadlift
1
1
3
15 reps
12 reps
10 reps
RPE 6
RPE 6.5
RPE 7
3
Walking Lunge
3
15 reps
RPE 8
4A
Leg Curl
3
15 reps
RPE 9
5A
Pull Through (Cable)
3
15 reps
RPE 9
6
Standing Calf Raise
3
12 reps
RPE 8
7
Side Crunch (Cable)
4
30 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
4
10 reps
8 reps
6 reps
4 reps
-
RPE 6
RPE 6.5
RPE 7.5
2
Stiff Leg Deadlift
1
1
3
15 reps
12 reps
10 reps
RPE 6
RPE 6.5
RPE 7
3
Walking Lunge
3
15 reps
RPE 8
4A
Leg Curl
3
15 reps
RPE 9
5A
Pull Through (Cable)
3
15 reps
RPE 9
6
Standing Calf Raise
3
12 reps
RPE 8
7
Side Crunch (Cable)
4
30 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
4
10 reps
8 reps
6 reps
4 reps
-
RPE 6
RPE 6.5
RPE 7.5
2
Stiff Leg Deadlift
1
1
3
15 reps
12 reps
10 reps
RPE 6
RPE 6.5
RPE 7
3
Walking Lunge
3
15 reps
RPE 8
4A
Leg Curl
3
15 reps
RPE 9
5A
Pull Through (Cable)
3
15 reps
RPE 9
6
Standing Calf Raise
3
12 reps
RPE 8
7
Side Crunch (Cable)
4
30 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
4
10 reps
8 reps
6 reps
4 reps
-
RPE 6
RPE 6.5
RPE 7.5
2
Stiff Leg Deadlift
1
1
3
15 reps
12 reps
10 reps
RPE 6
RPE 6.5
RPE 7
3
Walking Lunge
3
15 reps
RPE 8
4A
Leg Curl
3
15 reps
RPE 9
5A
Pull Through (Cable)
3
15 reps
RPE 9
6
Standing Calf Raise
3
12 reps
RPE 8
7
Side Crunch (Cable)
4
30 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
1
3
10 reps
6 reps
RPE 6
RPE 7
2
Incline Bench Press (Barbell)
1
1
4
12 reps
10 reps
8 reps
RPE 6
RPE 6.5
RPE 8
3
Pendlay Row
1
3
15 reps
10 reps
RPE 8
RPE 8
4A
Chest Fly (Cable)
3
7 reps
RPE 8
5A
Face Pull
3
15 reps
RPE 8
6A
Lateral Raise (Machine)
1
3
21 reps
21 reps
RPE 6
RPE 8
7
Alternating Dumbbell Curl
3
15 reps
RPE 8
8
Pec Deck (Machine)
3
15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
1
3
10 reps
6 reps
RPE 6
RPE 7
2
Incline Bench Press (Barbell)
1
1
4
12 reps
10 reps
8 reps
RPE 6
RPE 6.5
RPE 8
3
Pendlay Row
1
3
15 reps
10 reps
RPE 8
RPE 8
4A
Chest Fly (Cable)
3
7 reps
RPE 8
5A
Face Pull
3
15 reps
RPE 8
6A
Lateral Raise (Machine)
1
3
21 reps
21 reps
RPE 6
RPE 8
7
Alternating Dumbbell Curl
3
15 reps
RPE 8
8
Pec Deck (Machine)
3
15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
1
3
10 reps
6 reps
RPE 6
RPE 7
2
Incline Bench Press (Barbell)
1
1
4
12 reps
10 reps
8 reps
RPE 6
RPE 6.5
RPE 8
3
Pendlay Row
1
3
15 reps
10 reps
RPE 8
RPE 8
4A
Chest Fly (Cable)
3
7 reps
RPE 8
5A
Face Pull
3
15 reps
RPE 8
6A
Lateral Raise (Machine)
1
3
21 reps
21 reps
RPE 6
RPE 8
7
Alternating Dumbbell Curl
3
15 reps
RPE 8
8
Pec Deck (Machine)
3
15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
1
3
10 reps
6 reps
RPE 6
RPE 7
2
Incline Bench Press (Barbell)
1
1
4
12 reps
10 reps
8 reps
RPE 6
RPE 6.5
RPE 8
3
Pendlay Row
1
3
15 reps
10 reps
RPE 8
RPE 8
4A
Chest Fly (Cable)
3
7 reps
RPE 8
5A
Face Pull
3
15 reps
RPE 8
6A
Lateral Raise (Machine)
1
3
21 reps
21 reps
RPE 6
RPE 8
7
Alternating Dumbbell Curl
3
15 reps
RPE 8
8
Pec Deck (Machine)
3
15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
1
3
10 reps
6 reps
RPE 6
RPE 7
2
Incline Bench Press (Barbell)
1
1
4
12 reps
10 reps
8 reps
RPE 6
RPE 6.5
RPE 8
3
Pendlay Row
1
3
15 reps
10 reps
RPE 8
RPE 8
4A
Chest Fly (Cable)
3
7 reps
RPE 8
5A
Face Pull
3
15 reps
RPE 8
6A
Lateral Raise (Machine)
1
3
21 reps
21 reps
RPE 6
RPE 8
7
Alternating Dumbbell Curl
3
15 reps
RPE 8
8
Pec Deck (Machine)
3
15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
1
3
10 reps
6 reps
RPE 6
RPE 7
2
Incline Bench Press (Barbell)
1
1
4
12 reps
10 reps
8 reps
RPE 6
RPE 6.5
RPE 8
3
Pendlay Row
1
3
15 reps
10 reps
RPE 8
RPE 8
4A
Chest Fly (Cable)
3
7 reps
RPE 8
5A
Face Pull
3
15 reps
RPE 8
6A
Lateral Raise (Machine)
1
3
21 reps
21 reps
RPE 6
RPE 8
7
Alternating Dumbbell Curl
3
15 reps
RPE 8
8
Pec Deck (Machine)
3
15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
1
3
10 reps
6 reps
RPE 6
RPE 7
2
Incline Bench Press (Barbell)
1
1
4
12 reps
10 reps
8 reps
RPE 6
RPE 6.5
RPE 8
3
Pendlay Row
1
3
15 reps
10 reps
RPE 8
RPE 8
4A
Chest Fly (Cable)
3
7 reps
RPE 8
5A
Face Pull
3
15 reps
RPE 8
6A
Lateral Raise (Machine)
1
3
21 reps
21 reps
RPE 6
RPE 8
7
Alternating Dumbbell Curl
3
15 reps
RPE 8
8
Pec Deck (Machine)
3
15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
1
3
10 reps
6 reps
RPE 6
RPE 7
2
Incline Bench Press (Barbell)
1
1
4
12 reps
10 reps
8 reps
RPE 6
RPE 6.5
RPE 8
3
Pendlay Row
1
3
15 reps
10 reps
RPE 8
RPE 8
4A
Chest Fly (Cable)
3
7 reps
RPE 8
5A
Face Pull
3
15 reps
RPE 8
6A
Lateral Raise (Machine)
1
3
21 reps
21 reps
RPE 6
RPE 8
7
Alternating Dumbbell Curl
3
15 reps
RPE 8
8
Pec Deck (Machine)
3
15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
1
3
10 reps
6 reps
RPE 6
RPE 7
2
Incline Bench Press (Barbell)
1
1
4
12 reps
10 reps
8 reps
RPE 6
RPE 6.5
RPE 8
3
Pendlay Row
1
3
15 reps
10 reps
RPE 8
RPE 8
4A
Chest Fly (Cable)
3
7 reps
RPE 8
5A
Face Pull
3
15 reps
RPE 8
6A
Lateral Raise (Machine)
1
3
21 reps
21 reps
RPE 6
RPE 8
7
Alternating Dumbbell Curl
3
15 reps
RPE 8
8
Pec Deck (Machine)
3
15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
2
10 reps
8 reps
6 reps
5 reps
RPE 6
RPE 7
RPE 7.5
RPE 8
2
Squat (Barbell)
1
1
3
12 reps
10 reps
8 reps
RPE 6
RPE 6.5
RPE 7
3
Hip Thrust (Barbell)
1
3
15 reps
12 reps
RPE 6
RPE 8
4
Leg Extension
3
12 reps
RPE 8
5
Leg Curl
4
20 reps
RPE 8
6A
Plank
2
30 secs
-
7A
Side Plank
4
15 secs
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
2
10 reps
8 reps
6 reps
5 reps
RPE 6
RPE 7
RPE 7.5
RPE 8
2
Squat (Barbell)
1
1
3
12 reps
10 reps
8 reps
RPE 6
RPE 6.5
RPE 7
3
Hip Thrust (Barbell)
1
3
15 reps
12 reps
RPE 6
RPE 8
4
Leg Extension
3
12 reps
RPE 8
5
Leg Curl
4
20 reps
RPE 8
6A
Plank
2
30 secs
-
7A
Side Plank
4
15 secs
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
2
10 reps
8 reps
6 reps
5 reps
RPE 6
RPE 7
RPE 7.5
RPE 8
2
Squat (Barbell)
1
1
3
12 reps
10 reps
8 reps
RPE 6
RPE 6.5
RPE 7
3
Hip Thrust (Barbell)
1
3
15 reps
12 reps
RPE 6
RPE 8
4
Leg Extension
3
12 reps
RPE 8
5
Leg Curl
4
20 reps
RPE 8
6A
Plank
2
30 secs
-
7A
Side Plank
4
15 secs
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
2
10 reps
8 reps
6 reps
5 reps
RPE 6
RPE 7
RPE 7.5
RPE 8
2
Squat (Barbell)
1
1
3
12 reps
10 reps
8 reps
RPE 6
RPE 6.5
RPE 7
3
Hip Thrust (Barbell)
1
3
15 reps
12 reps
RPE 6
RPE 8
4
Leg Extension
3
12 reps
RPE 8
5
Leg Curl
4
20 reps
RPE 8
6A
Plank
2
30 secs
-
7A
Side Plank
4
15 secs
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
2
10 reps
8 reps
6 reps
5 reps
RPE 6
RPE 7
RPE 7.5
RPE 8
2
Squat (Barbell)
1
1
3
12 reps
10 reps
8 reps
RPE 6
RPE 6.5
RPE 7
3
Hip Thrust (Barbell)
1
3
15 reps
12 reps
RPE 6
RPE 8
4
Leg Extension
3
12 reps
RPE 8
5
Leg Curl
4
20 reps
RPE 8
6A
Plank
2
30 secs
-
7A
Side Plank
4
15 secs
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
2
10 reps
8 reps
6 reps
5 reps
RPE 6
RPE 7
RPE 7.5
RPE 8
2
Squat (Barbell)
1
1
3
12 reps
10 reps
8 reps
RPE 6
RPE 6.5
RPE 7
3
Hip Thrust (Barbell)
1
3
15 reps
12 reps
RPE 6
RPE 8
4
Leg Extension
3
12 reps
RPE 8
5
Leg Curl
4
20 reps
RPE 8
6A
Plank
2
30 secs
-
7A
Side Plank
4
15 secs
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
2
10 reps
8 reps
6 reps
5 reps
RPE 6
RPE 7
RPE 7.5
RPE 8
2
Squat (Barbell)
1
1
3
12 reps
10 reps
8 reps
RPE 6
RPE 6.5
RPE 7
3
Hip Thrust (Barbell)
1
3
15 reps
12 reps
RPE 6
RPE 8
4
Leg Extension
3
12 reps
RPE 8
5
Leg Curl
4
20 reps
RPE 8
6A
Plank
2
30 secs
-
7A
Side Plank
4
15 secs
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
2
10 reps
8 reps
6 reps
5 reps
RPE 6
RPE 7
RPE 7.5
RPE 8
2
Squat (Barbell)
1
1
3
12 reps
10 reps
8 reps
RPE 6
RPE 6.5
RPE 7
3
Hip Thrust (Barbell)
1
3
15 reps
12 reps
RPE 6
RPE 8
4
Leg Extension
3
12 reps
RPE 8
5
Leg Curl
4
20 reps
RPE 8
6A
Plank
2
30 secs
-
7A
Side Plank
4
15 secs
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
2
10 reps
8 reps
6 reps
5 reps
RPE 6
RPE 7
RPE 7.5
RPE 8
2
Squat (Barbell)
1
1
3
12 reps
10 reps
8 reps
RPE 6
RPE 6.5
RPE 7
3
Hip Thrust (Barbell)
1
3
15 reps
12 reps
RPE 6
RPE 8
4
Leg Extension
3
12 reps
RPE 8
5
Leg Curl
4
20 reps
RPE 8
6A
Plank
2
30 secs
-
7A
Side Plank
4
15 secs
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Face Away Cable Curl
4
8 reps
RPE 8
2
Tricep Extension (Cable)
4
8 reps
RPE 8
3
Preacher Curl (Dumbbell)
4
10 reps
RPE 8
4
Seated Dip (Machine)
4
10 reps
RPE 8
5
Lateral Raise (Dumbbell)
5
15 reps
RPE 7
6
Reverse Wrist Curl (Dumbbell)
3
10 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Face Away Cable Curl
4
8 reps
RPE 8
2
Tricep Extension (Cable)
4
8 reps
RPE 8
3
Preacher Curl (Dumbbell)
4
10 reps
RPE 8
4
Seated Dip (Machine)
4
10 reps
RPE 8
5
Lateral Raise (Dumbbell)
5
15 reps
RPE 7
6
Reverse Wrist Curl (Dumbbell)
3
10 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Face Away Cable Curl
4
8 reps
RPE 8
2
Tricep Extension (Cable)
4
8 reps
RPE 8
3
Preacher Curl (Dumbbell)
4
10 reps
RPE 8
4
Seated Dip (Machine)
4
10 reps
RPE 8
5
Lateral Raise (Dumbbell)
5
15 reps
RPE 7
6
Reverse Wrist Curl (Dumbbell)
3
10 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Face Away Cable Curl
4
8 reps
RPE 8
2
Tricep Extension (Cable)
4
8 reps
RPE 8
3
Preacher Curl (Dumbbell)
4
10 reps
RPE 8
4
Seated Dip (Machine)
4
10 reps
RPE 8
5
Lateral Raise (Dumbbell)
5
15 reps
RPE 7
6
Reverse Wrist Curl (Dumbbell)
3
10 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Face Away Cable Curl
4
8 reps
RPE 8
2
Tricep Extension (Cable)
4
8 reps
RPE 8
3
Preacher Curl (Dumbbell)
4
10 reps
RPE 8
4
Seated Dip (Machine)
4
10 reps
RPE 8
5
Lateral Raise (Dumbbell)
5
15 reps
RPE 7
6
Reverse Wrist Curl (Dumbbell)
3
10 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Face Away Cable Curl
4
8 reps
RPE 8
2
Tricep Extension (Cable)
4
8 reps
RPE 8
3
Preacher Curl (Dumbbell)
4
10 reps
RPE 8
4
Seated Dip (Machine)
4
10 reps
RPE 8
5
Lateral Raise (Dumbbell)
5
15 reps
RPE 7
6
Reverse Wrist Curl (Dumbbell)
3
10 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Face Away Cable Curl
4
8 reps
RPE 8
2
Tricep Extension (Cable)
4
8 reps
RPE 8
3
Preacher Curl (Dumbbell)
4
10 reps
RPE 8
4
Seated Dip (Machine)
4
10 reps
RPE 8
5
Lateral Raise (Dumbbell)
5
15 reps
RPE 7
6
Reverse Wrist Curl (Dumbbell)
3
10 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Face Away Cable Curl
4
8 reps
RPE 8
2
Tricep Extension (Cable)
4
8 reps
RPE 8
3
Preacher Curl (Dumbbell)
4
10 reps
RPE 8
4
Seated Dip (Machine)
4
10 reps
RPE 8
5
Lateral Raise (Dumbbell)
5
15 reps
RPE 7
6
Reverse Wrist Curl (Dumbbell)
3
10 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Face Away Cable Curl
4
8 reps
RPE 8
2
Tricep Extension (Cable)
4
8 reps
RPE 8
3
Preacher Curl (Dumbbell)
4
10 reps
RPE 8
4
Seated Dip (Machine)
4
10 reps
RPE 8
5
Lateral Raise (Dumbbell)
5
15 reps
RPE 7
6
Reverse Wrist Curl (Dumbbell)
3
10 reps
RPE 8
Week 1
1 / 9 Weeks
Day 2
1
Squat (Barbell)
1 Set
1 Set
1 Set
4 Sets
10 Reps
8 Reps
6 Reps
4 Reps
-
@6
@6.5
@7.5
2
Stiff Leg Deadlift
1 Set
1 Set
3 Sets
15 Reps
12 Reps
10 Reps
@6
@6.5
@7
3
Walking Lunge
3 Sets
15 Reps
@8
4A
Leg Curl
3 Sets
15 Reps
@9
5A
Pull Through (Cable)
3 Sets
15 Reps
@9
6
Standing Calf Raise
3 Sets
12 Reps
@8
7
Side Crunch (Cable)
4 Sets
30 Reps
@8
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
4 Sets
10 Reps
8 Reps
7 Reps
6 Reps
-
@6
@6.5
@7
2
Lat Pulldown
1 Set
1 Set
3 Sets
15 Reps
12 Reps
10 Reps
@6
@6.5
@8
3
Overhead Press (Barbell)
1 Set
1 Set
3 Sets
15 Reps
12 Reps
10 Reps
@6
@6.5
@7
4
Seated Row (Cable)
1 Set
3 Sets
15 Reps
12 Reps
@6
@8
5
Incline Bench Press (Dumbbell)
1 Set
3 Sets
10 Reps
8 Reps
@6
@7
6
Tricep Rope Push Down (Cable)
1 Set
3 Sets
15 Reps
12 Reps
@8
@9
7
Tricep Rope Push Down (Cable)
3 Sets
15 Reps
@9
Day 4
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
2 Sets
10 Reps
8 Reps
6 Reps
5 Reps
@6
@7
@7.5
@8
2
Squat (Barbell)
1 Set
1 Set
3 Sets
12 Reps
10 Reps
8 Reps
@6
@6.5
@7
3
Hip Thrust (Barbell)
1 Set
3 Sets
15 Reps
12 Reps
@6
@8
4
Leg Extension
3 Sets
12 Reps
@8
5
Leg Curl
4 Sets
20 Reps
@8
6A
Plank
2 Sets
30 secs
-
7A
Side Plank
4 Sets
15 secs
-
Day 3
1
Wide Grip Pull-Up
1 Set
3 Sets
10 Reps
6 Reps
@6
@7
2
Incline Bench Press (Barbell)
1 Set
1 Set
4 Sets
12 Reps
10 Reps
8 Reps
@6
@6.5
@8
3
Pendlay Row
1 Set
3 Sets
15 Reps
10 Reps
@8
@8
4A
Chest Fly (Cable)
3 Sets
7 Reps
@8
5A
Face Pull
3 Sets
15 Reps
@8
6A
Lateral Raise (Machine)
1 Set
3 Sets
21 Reps
21 Reps
@6
@8
7
Alternating Dumbbell Curl
3 Sets
15 Reps
@8
8
Pec Deck (Machine)
3 Sets
15 Reps
@9
Day 5
1
Face Away Cable Curl
4 Sets
8 Reps
@8
2
Tricep Extension (Cable)
4 Sets
8 Reps
@8
3
Preacher Curl (Dumbbell)
4 Sets
10 Reps
@8
4
Seated Dip (Machine)
4 Sets
10 Reps
@8
5
Lateral Raise (Dumbbell)
5 Sets
15 Reps
@7
6
Reverse Wrist Curl (Dumbbell)
3 Sets
10 Reps
@8