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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
    Sep 27, 2025 01:48
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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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