AS Upper & Lower Vol 1

by null

Program Description

This workout is for all lifters from novice to experienced the aim is to build muscle and strength lift heavy and give it your all do not leave anything for chance. Make sure you do 2-3 warm up sets before hand then go for it with the 2 working sets. Let me know how you get on

Program Overview

  • Level
    Beginner, Novice, Intermediate, Advanced
  • Goal
    Powerbuilding, Muscle & Sculpting, Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    90 minutes
  • Created
    Jul 13, 2025 01:05
  • Last Edited
    Jul 13, 2025 02:27
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ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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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
Seated Hamstring Curl
1
1
6-8 reps
12-16 reps
RPE 9
RPE 9
2
Leg Press
1
1
6-8 reps
12-16 reps
RPE 9
RPE 9
3
Split Squat (Dumbbell)
1
1
6-8 reps
12-16 reps
RPE 9
RPE 9
4
Romanian Deadlift (Barbell)
1
1
6-8 reps
12-16 reps
RPE 9
RPE 9
5
Leg Extension
1
1
6-8 reps
12-16 reps
RPE 9
RPE 9
6
Hyperextension
2
AMRAP
RPE 9
7
Standing Calf Raise
4
10 reps
RPE 9
8
Hanging Leg Raise
3
15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
1
1
6-8 reps
12-16 reps
RPE 9
RPE 9
2
Leg Press
1
1
6-8 reps
12-16 reps
RPE 9
RPE 9
3
Split Squat (Dumbbell)
1
1
6-8 reps
12-16 reps
RPE 9
RPE 9
4
Romanian Deadlift (Barbell)
1
1
6-8 reps
12-16 reps
RPE 9
RPE 9
5
Leg Extension
1
1
6-8 reps
12-16 reps
RPE 9
RPE 9
6
Hyperextension
2
AMRAP
RPE 9
7
Standing Calf Raise
4
10 reps
RPE 9
8
Hanging Leg Raise
3
15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
1
1
6-8 reps
12-16 reps
RPE 9
RPE 9
2
Leg Press
1
1
6-8 reps
12-16 reps
RPE 9
RPE 9
3
Split Squat (Dumbbell)
1
1
6-8 reps
12-16 reps
RPE 9
RPE 9
4
Romanian Deadlift (Barbell)
1
1
6-8 reps
12-16 reps
RPE 9
RPE 9
5
Leg Extension
1
1
6-8 reps
12-16 reps
RPE 9
RPE 9
6
Hyperextension
2
AMRAP
RPE 9
7
Standing Calf Raise
4
10 reps
RPE 9
8
Hanging Leg Raise
3
15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
1
1
6-8 reps
12-16 reps
RPE 9
RPE 9
2
Leg Press
1
1
6-8 reps
12-16 reps
RPE 9
RPE 9
3
Split Squat (Dumbbell)
1
1
6-8 reps
12-16 reps
RPE 9
RPE 9
4
Romanian Deadlift (Barbell)
1
1
6-8 reps
12-16 reps
RPE 9
RPE 9
5
Leg Extension
1
1
6-8 reps
12-16 reps
RPE 9
RPE 9
6
Hyperextension
2
AMRAP
RPE 9
7
Standing Calf Raise
4
10 reps
RPE 9
8
Hanging Leg Raise
3
15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
1
1
6-8 reps
12-16 reps
RPE 9
RPE 9
2
Leg Press
1
1
6-8 reps
12-16 reps
RPE 9
RPE 9
3
Split Squat (Dumbbell)
1
1
6-8 reps
12-16 reps
RPE 9
RPE 9
4
Romanian Deadlift (Barbell)
1
1
6-8 reps
12-16 reps
RPE 9
RPE 9
5
Leg Extension
1
1
6-8 reps
12-16 reps
RPE 9
RPE 9
6
Hyperextension
2
AMRAP
RPE 9
7
Standing Calf Raise
4
10 reps
RPE 9
8
Hanging Leg Raise
3
15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
1
1
6-8 reps
12-16 reps
RPE 9
RPE 9
2
Leg Press
1
1
6-8 reps
12-16 reps
RPE 9
RPE 9
3
Split Squat (Dumbbell)
1
1
6-8 reps
12-16 reps
RPE 9
RPE 9
4
Romanian Deadlift (Barbell)
1
1
6-8 reps
12-16 reps
RPE 9
RPE 9
5
Leg Extension
1
1
6-8 reps
12-16 reps
RPE 9
RPE 9
6
Hyperextension
2
AMRAP
RPE 9
7
Standing Calf Raise
4
10 reps
RPE 9
8
Hanging Leg Raise
3
15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
1
1
6-8 reps
12-16 reps
RPE 9
RPE 9
2
Leg Press
1
1
6-8 reps
12-16 reps
RPE 9
RPE 9
3
Split Squat (Dumbbell)
1
1
6-8 reps
12-16 reps
RPE 9
RPE 9
4
Romanian Deadlift (Barbell)
1
1
6-8 reps
12-16 reps
RPE 9
RPE 9
5
Leg Extension
1
1
6-8 reps
12-16 reps
RPE 9
RPE 9
6
Hyperextension
2
AMRAP
RPE 9
7
Standing Calf Raise
4
10 reps
RPE 9
8
Hanging Leg Raise
3
15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
1
1
6-8 reps
12-16 reps
RPE 9
RPE 9
2
Leg Press
1
1
6-8 reps
12-16 reps
RPE 9
RPE 9
3
Split Squat (Dumbbell)
1
1
6-8 reps
12-16 reps
RPE 9
RPE 9
4
Romanian Deadlift (Barbell)
1
1
6-8 reps
12-16 reps
RPE 9
RPE 9
5
Leg Extension
1
1
6-8 reps
12-16 reps
RPE 9
RPE 9
6
Hyperextension
2
AMRAP
RPE 9
7
Standing Calf Raise
4
10 reps
RPE 9
8
Hanging Leg Raise
3
15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
1
1
6-8 reps
12-16 reps
RPE 9
RPE 9
2
Leg Press
1
1
6-8 reps
12-16 reps
RPE 9
RPE 9
3
Split Squat (Dumbbell)
1
1
6-8 reps
12-16 reps
RPE 9
RPE 9
4
Romanian Deadlift (Barbell)
1
1
6-8 reps
12-16 reps
RPE 9
RPE 9
5
Leg Extension
1
1
6-8 reps
12-16 reps
RPE 9
RPE 9
6
Hyperextension
2
AMRAP
RPE 9
7
Standing Calf Raise
4
10 reps
RPE 9
8
Hanging Leg Raise
3
15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
1
1
6-8 reps
12-16 reps
RPE 9
RPE 9
2
Leg Press
1
1
6-8 reps
12-16 reps
RPE 9
RPE 9
3
Split Squat (Dumbbell)
1
1
6-8 reps
12-16 reps
RPE 9
RPE 9
4
Romanian Deadlift (Barbell)
1
1
6-8 reps
12-16 reps
RPE 9
RPE 9
5
Leg Extension
1
1
6-8 reps
12-16 reps
RPE 9
RPE 9
6
Hyperextension
2
AMRAP
RPE 9
7
Standing Calf Raise
4
10 reps
RPE 9
8
Hanging Leg Raise
3
15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
1
1
6-8 reps
12-16 reps
RPE 9
RPE 9
2
Leg Press
1
1
6-8 reps
12-16 reps
RPE 9
RPE 9
3
Split Squat (Dumbbell)
1
1
6-8 reps
12-16 reps
RPE 9
RPE 9
4
Romanian Deadlift (Barbell)
1
1
6-8 reps
12-16 reps
RPE 9
RPE 9
5
Leg Extension
1
1
6-8 reps
12-16 reps
RPE 9
RPE 9
6
Hyperextension
2
AMRAP
RPE 9
7
Standing Calf Raise
4
10 reps
RPE 9
8
Hanging Leg Raise
3
15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
1
1
6-8 reps
12-16 reps
RPE 9
RPE 9
2
Leg Press
1
1
6-8 reps
12-16 reps
RPE 9
RPE 9
3
Split Squat (Dumbbell)
1
1
6-8 reps
12-16 reps
RPE 9
RPE 9
4
Romanian Deadlift (Barbell)
1
1
6-8 reps
12-16 reps
RPE 9
RPE 9
5
Leg Extension
1
1
6-8 reps
12-16 reps
RPE 9
RPE 9
6
Hyperextension
2
AMRAP
RPE 9
7
Standing Calf Raise
4
10 reps
RPE 9
8
Hanging Leg Raise
3
15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
6-8 reps
12-16 reps
RPE 9
RPE 9
2
Incline Bench Press (Barbell)
1
1
6-8 reps
12-16 reps
RPE 9
RPE 9
3
Dip (Weighted)
2
12-16 reps
RPE 9
4
Lat Pulldown (Close Grip)
1
1
6-8 reps
12-16 reps
RPE 9
RPE 9
5
Seated Row (Cable)
1
1
6-8 reps
12-16 reps
RPE 9
RPE 9
6
Lateral Raise (Cable)
2
12-16 reps
RPE 9
7
Rear Delt Fly (Cable)
2
12-16 reps
RPE 9
8A
Incline Curl (Dumbbell)
2
12-16 reps
RPE 9
8B
Skull Crusher (Dumbbell)
2
12-16 reps
RPE 9
9
Neck Extension
5
20 reps
RPE 9
10
Shrug (Dumbbell)
1
AMRAP
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
6-8 reps
12-16 reps
RPE 9
RPE 9
2
Incline Bench Press (Barbell)
1
1
6-8 reps
12-16 reps
RPE 9
RPE 9
3
Dip (Weighted)
2
12-16 reps
RPE 9
4
Lat Pulldown (Close Grip)
1
1
6-8 reps
12-16 reps
RPE 9
RPE 9
5
Seated Row (Cable)
1
1
6-8 reps
12-16 reps
RPE 9
RPE 9
6
Lateral Raise (Cable)
2
12-16 reps
RPE 9
7
Rear Delt Fly (Cable)
2
12-16 reps
RPE 9
8A
Incline Curl (Dumbbell)
2
12-16 reps
RPE 9
8B
Skull Crusher (Dumbbell)
2
12-16 reps
RPE 9
9
Neck Extension
5
20 reps
RPE 9
10
Shrug (Dumbbell)
1
AMRAP
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
6-8 reps
12-16 reps
RPE 9
RPE 9
2
Incline Bench Press (Barbell)
1
1
6-8 reps
12-16 reps
RPE 9
RPE 9
3
Dip (Weighted)
2
12-16 reps
RPE 9
4
Lat Pulldown (Close Grip)
1
1
6-8 reps
12-16 reps
RPE 9
RPE 9
5
Seated Row (Cable)
1
1
6-8 reps
12-16 reps
RPE 9
RPE 9
6
Lateral Raise (Cable)
2
12-16 reps
RPE 9
7
Rear Delt Fly (Cable)
2
12-16 reps
RPE 9
8A
Incline Curl (Dumbbell)
2
12-16 reps
RPE 9
8B
Skull Crusher (Dumbbell)
2
12-16 reps
RPE 9
9
Neck Extension
5
20 reps
RPE 9
10
Shrug (Dumbbell)
1
AMRAP
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
6-8 reps
12-16 reps
RPE 9
RPE 9
2
Incline Bench Press (Barbell)
1
1
6-8 reps
12-16 reps
RPE 9
RPE 9
3
Dip (Weighted)
2
12-16 reps
RPE 9
4
Lat Pulldown (Close Grip)
1
1
6-8 reps
12-16 reps
RPE 9
RPE 9
5
Seated Row (Cable)
1
1
6-8 reps
12-16 reps
RPE 9
RPE 9
6
Lateral Raise (Cable)
2
12-16 reps
RPE 9
7
Rear Delt Fly (Cable)
2
12-16 reps
RPE 9
8A
Incline Curl (Dumbbell)
2
12-16 reps
RPE 9
8B
Skull Crusher (Dumbbell)
2
12-16 reps
RPE 9
9
Neck Extension
5
20 reps
RPE 9
10
Shrug (Dumbbell)
1
AMRAP
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
6-8 reps
12-16 reps
RPE 9
RPE 9
2
Incline Bench Press (Barbell)
1
1
6-8 reps
12-16 reps
RPE 9
RPE 9
3
Dip (Weighted)
2
12-16 reps
RPE 9
4
Lat Pulldown (Close Grip)
1
1
6-8 reps
12-16 reps
RPE 9
RPE 9
5
Seated Row (Cable)
1
1
6-8 reps
12-16 reps
RPE 9
RPE 9
6
Lateral Raise (Cable)
2
12-16 reps
RPE 9
7
Rear Delt Fly (Cable)
2
12-16 reps
RPE 9
8A
Incline Curl (Dumbbell)
2
12-16 reps
RPE 9
8B
Skull Crusher (Dumbbell)
2
12-16 reps
RPE 9
9
Neck Extension
5
20 reps
RPE 9
10
Shrug (Dumbbell)
1
AMRAP
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
6-8 reps
12-16 reps
RPE 9
RPE 9
2
Incline Bench Press (Barbell)
1
1
6-8 reps
12-16 reps
RPE 9
RPE 9
3
Dip (Weighted)
2
12-16 reps
RPE 9
4
Lat Pulldown (Close Grip)
1
1
6-8 reps
12-16 reps
RPE 9
RPE 9
5
Seated Row (Cable)
1
1
6-8 reps
12-16 reps
RPE 9
RPE 9
6
Lateral Raise (Cable)
2
12-16 reps
RPE 9
7
Rear Delt Fly (Cable)
2
12-16 reps
RPE 9
8A
Incline Curl (Dumbbell)
2
12-16 reps
RPE 9
8B
Skull Crusher (Dumbbell)
2
12-16 reps
RPE 9
9
Neck Extension
5
20 reps
RPE 9
10
Shrug (Dumbbell)
1
AMRAP
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
6-8 reps
12-16 reps
RPE 9
RPE 9
2
Incline Bench Press (Barbell)
1
1
6-8 reps
12-16 reps
RPE 9
RPE 9
3
Dip (Weighted)
2
12-16 reps
RPE 9
4
Lat Pulldown (Close Grip)
1
1
6-8 reps
12-16 reps
RPE 9
RPE 9
5
Seated Row (Cable)
1
1
6-8 reps
12-16 reps
RPE 9
RPE 9
6
Lateral Raise (Cable)
2
12-16 reps
RPE 9
7
Rear Delt Fly (Cable)
2
12-16 reps
RPE 9
8A
Incline Curl (Dumbbell)
2
12-16 reps
RPE 9
8B
Skull Crusher (Dumbbell)
2
12-16 reps
RPE 9
9
Neck Extension
5
20 reps
RPE 9
10
Shrug (Dumbbell)
1
AMRAP
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
6-8 reps
12-16 reps
RPE 9
RPE 9
2
Incline Bench Press (Barbell)
1
1
6-8 reps
12-16 reps
RPE 9
RPE 9
3
Dip (Weighted)
2
12-16 reps
RPE 9
4
Lat Pulldown (Close Grip)
1
1
6-8 reps
12-16 reps
RPE 9
RPE 9
5
Seated Row (Cable)
1
1
6-8 reps
12-16 reps
RPE 9
RPE 9
6
Lateral Raise (Cable)
2
12-16 reps
RPE 9
7
Rear Delt Fly (Cable)
2
12-16 reps
RPE 9
8A
Incline Curl (Dumbbell)
2
12-16 reps
RPE 9
8B
Skull Crusher (Dumbbell)
2
12-16 reps
RPE 9
9
Neck Extension
5
20 reps
RPE 9
10
Shrug (Dumbbell)
1
AMRAP
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
6-8 reps
12-16 reps
RPE 9
RPE 9
2
Incline Bench Press (Barbell)
1
1
6-8 reps
12-16 reps
RPE 9
RPE 9
3
Dip (Weighted)
2
12-16 reps
RPE 9
4
Lat Pulldown (Close Grip)
1
1
6-8 reps
12-16 reps
RPE 9
RPE 9
5
Seated Row (Cable)
1
1
6-8 reps
12-16 reps
RPE 9
RPE 9
6
Lateral Raise (Cable)
2
12-16 reps
RPE 9
7
Rear Delt Fly (Cable)
2
12-16 reps
RPE 9
8A
Incline Curl (Dumbbell)
2
12-16 reps
RPE 9
8B
Skull Crusher (Dumbbell)
2
12-16 reps
RPE 9
9
Neck Extension
5
20 reps
RPE 9
10
Shrug (Dumbbell)
1
AMRAP
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
6-8 reps
12-16 reps
RPE 9
RPE 9
2
Incline Bench Press (Barbell)
1
1
6-8 reps
12-16 reps
RPE 9
RPE 9
3
Dip (Weighted)
2
12-16 reps
RPE 9
4
Lat Pulldown (Close Grip)
1
1
6-8 reps
12-16 reps
RPE 9
RPE 9
5
Seated Row (Cable)
1
1
6-8 reps
12-16 reps
RPE 9
RPE 9
6
Lateral Raise (Cable)
2
12-16 reps
RPE 9
7
Rear Delt Fly (Cable)
2
12-16 reps
RPE 9
8A
Incline Curl (Dumbbell)
2
12-16 reps
RPE 9
8B
Skull Crusher (Dumbbell)
2
12-16 reps
RPE 9
9
Neck Extension
5
20 reps
RPE 9
10
Shrug (Dumbbell)
1
AMRAP
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
6-8 reps
12-16 reps
RPE 9
RPE 9
2
Incline Bench Press (Barbell)
1
1
6-8 reps
12-16 reps
RPE 9
RPE 9
3
Dip (Weighted)
2
12-16 reps
RPE 9
4
Lat Pulldown (Close Grip)
1
1
6-8 reps
12-16 reps
RPE 9
RPE 9
5
Seated Row (Cable)
1
1
6-8 reps
12-16 reps
RPE 9
RPE 9
6
Lateral Raise (Cable)
2
12-16 reps
RPE 9
7
Rear Delt Fly (Cable)
2
12-16 reps
RPE 9
8A
Incline Curl (Dumbbell)
2
12-16 reps
RPE 9
8B
Skull Crusher (Dumbbell)
2
12-16 reps
RPE 9
9
Neck Extension
5
20 reps
RPE 9
10
Shrug (Dumbbell)
1
AMRAP
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
6-8 reps
12-16 reps
RPE 9
RPE 9
2
Incline Bench Press (Barbell)
1
1
6-8 reps
12-16 reps
RPE 9
RPE 9
3
Dip (Weighted)
2
12-16 reps
RPE 9
4
Lat Pulldown (Close Grip)
1
1
6-8 reps
12-16 reps
RPE 9
RPE 9
5
Seated Row (Cable)
1
1
6-8 reps
12-16 reps
RPE 9
RPE 9
6
Lateral Raise (Cable)
2
12-16 reps
RPE 9
7
Rear Delt Fly (Cable)
2
12-16 reps
RPE 9
8A
Incline Curl (Dumbbell)
2
12-16 reps
RPE 9
8B
Skull Crusher (Dumbbell)
2
12-16 reps
RPE 9
9
Neck Extension
5
20 reps
RPE 9
10
Shrug (Dumbbell)
1
AMRAP
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
1
6-8 reps
12-16 reps
RPE 9
RPE 9
2
Hack Squat
1
1
6-8 reps
12-16 reps
RPE 9
RPE 9
3
Romanian Deadlift (Barbell)
1
1
6-8 reps
12-16 reps
RPE 9
RPE 9
4
Leg Extension
1
1
6-8 reps
12-16 reps
RPE 9
RPE 9
5
Hip Abductor (Machine)
1
1
6-8 reps
12-16 reps
RPE 9
RPE 9
6
Hip Adductor (Machine)
1
1
6-8 reps
12-16 reps
RPE 9
RPE 9
7
Standing Calf Raise
4
10 reps
RPE 9
8
Abs Crunch (Weighted)
3
15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
1
6-8 reps
12-16 reps
RPE 9
RPE 9
2
Hack Squat
1
1
6-8 reps
12-16 reps
RPE 9
RPE 9
3
Romanian Deadlift (Barbell)
1
1
6-8 reps
12-16 reps
RPE 9
RPE 9
4
Leg Extension
1
1
6-8 reps
12-16 reps
RPE 9
RPE 9
5
Hip Abductor (Machine)
1
1
6-8 reps
12-16 reps
RPE 9
RPE 9
6
Hip Adductor (Machine)
1
1
6-8 reps
12-16 reps
RPE 9
RPE 9
7
Standing Calf Raise
4
10 reps
RPE 9
8
Abs Crunch (Weighted)
3
15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
1
6-8 reps
12-16 reps
RPE 9
RPE 9
2
Hack Squat
1
1
6-8 reps
12-16 reps
RPE 9
RPE 9
3
Romanian Deadlift (Barbell)
1
1
6-8 reps
12-16 reps
RPE 9
RPE 9
4
Leg Extension
1
1
6-8 reps
12-16 reps
RPE 9
RPE 9
5
Hip Abductor (Machine)
1
1
6-8 reps
12-16 reps
RPE 9
RPE 9
6
Hip Adductor (Machine)
1
1
6-8 reps
12-16 reps
RPE 9
RPE 9
7
Standing Calf Raise
4
10 reps
RPE 9
8
Abs Crunch (Weighted)
3
15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
1
6-8 reps
12-16 reps
RPE 9
RPE 9
2
Hack Squat
1
1
6-8 reps
12-16 reps
RPE 9
RPE 9
3
Romanian Deadlift (Barbell)
1
1
6-8 reps
12-16 reps
RPE 9
RPE 9
4
Leg Extension
1
1
6-8 reps
12-16 reps
RPE 9
RPE 9
5
Hip Abductor (Machine)
1
1
6-8 reps
12-16 reps
RPE 9
RPE 9
6
Hip Adductor (Machine)
1
1
6-8 reps
12-16 reps
RPE 9
RPE 9
7
Standing Calf Raise
4
10 reps
RPE 9
8
Abs Crunch (Weighted)
3
15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
1
6-8 reps
12-16 reps
RPE 9
RPE 9
2
Hack Squat
1
1
6-8 reps
12-16 reps
RPE 9
RPE 9
3
Romanian Deadlift (Barbell)
1
1
6-8 reps
12-16 reps
RPE 9
RPE 9
4
Leg Extension
1
1
6-8 reps
12-16 reps
RPE 9
RPE 9
5
Hip Abductor (Machine)
1
1
6-8 reps
12-16 reps
RPE 9
RPE 9
6
Hip Adductor (Machine)
1
1
6-8 reps
12-16 reps
RPE 9
RPE 9
7
Standing Calf Raise
4
10 reps
RPE 9
8
Abs Crunch (Weighted)
3
15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
1
6-8 reps
12-16 reps
RPE 9
RPE 9
2
Hack Squat
1
1
6-8 reps
12-16 reps
RPE 9
RPE 9
3
Romanian Deadlift (Barbell)
1
1
6-8 reps
12-16 reps
RPE 9
RPE 9
4
Leg Extension
1
1
6-8 reps
12-16 reps
RPE 9
RPE 9
5
Hip Abductor (Machine)
1
1
6-8 reps
12-16 reps
RPE 9
RPE 9
6
Hip Adductor (Machine)
1
1
6-8 reps
12-16 reps
RPE 9
RPE 9
7
Standing Calf Raise
4
10 reps
RPE 9
8
Abs Crunch (Weighted)
3
15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
1
6-8 reps
12-16 reps
RPE 9
RPE 9
2
Hack Squat
1
1
6-8 reps
12-16 reps
RPE 9
RPE 9
3
Romanian Deadlift (Barbell)
1
1
6-8 reps
12-16 reps
RPE 9
RPE 9
4
Leg Extension
1
1
6-8 reps
12-16 reps
RPE 9
RPE 9
5
Hip Abductor (Machine)
1
1
6-8 reps
12-16 reps
RPE 9
RPE 9
6
Hip Adductor (Machine)
1
1
6-8 reps
12-16 reps
RPE 9
RPE 9
7
Standing Calf Raise
4
10 reps
RPE 9
8
Abs Crunch (Weighted)
3
15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
1
6-8 reps
12-16 reps
RPE 9
RPE 9
2
Hack Squat
1
1
6-8 reps
12-16 reps
RPE 9
RPE 9
3
Romanian Deadlift (Barbell)
1
1
6-8 reps
12-16 reps
RPE 9
RPE 9
4
Leg Extension
1
1
6-8 reps
12-16 reps
RPE 9
RPE 9
5
Hip Abductor (Machine)
1
1
6-8 reps
12-16 reps
RPE 9
RPE 9
6
Hip Adductor (Machine)
1
1
6-8 reps
12-16 reps
RPE 9
RPE 9
7
Standing Calf Raise
4
10 reps
RPE 9
8
Abs Crunch (Weighted)
3
15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
1
6-8 reps
12-16 reps
RPE 9
RPE 9
2
Hack Squat
1
1
6-8 reps
12-16 reps
RPE 9
RPE 9
3
Romanian Deadlift (Barbell)
1
1
6-8 reps
12-16 reps
RPE 9
RPE 9
4
Leg Extension
1
1
6-8 reps
12-16 reps
RPE 9
RPE 9
5
Hip Abductor (Machine)
1
1
6-8 reps
12-16 reps
RPE 9
RPE 9
6
Hip Adductor (Machine)
1
1
6-8 reps
12-16 reps
RPE 9
RPE 9
7
Standing Calf Raise
4
10 reps
RPE 9
8
Abs Crunch (Weighted)
3
15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
1
6-8 reps
12-16 reps
RPE 9
RPE 9
2
Hack Squat
1
1
6-8 reps
12-16 reps
RPE 9
RPE 9
3
Romanian Deadlift (Barbell)
1
1
6-8 reps
12-16 reps
RPE 9
RPE 9
4
Leg Extension
1
1
6-8 reps
12-16 reps
RPE 9
RPE 9
5
Hip Abductor (Machine)
1
1
6-8 reps
12-16 reps
RPE 9
RPE 9
6
Hip Adductor (Machine)
1
1
6-8 reps
12-16 reps
RPE 9
RPE 9
7
Standing Calf Raise
4
10 reps
RPE 9
8
Abs Crunch (Weighted)
3
15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
1
6-8 reps
12-16 reps
RPE 9
RPE 9
2
Hack Squat
1
1
6-8 reps
12-16 reps
RPE 9
RPE 9
3
Romanian Deadlift (Barbell)
1
1
6-8 reps
12-16 reps
RPE 9
RPE 9
4
Leg Extension
1
1
6-8 reps
12-16 reps
RPE 9
RPE 9
5
Hip Abductor (Machine)
1
1
6-8 reps
12-16 reps
RPE 9
RPE 9
6
Hip Adductor (Machine)
1
1
6-8 reps
12-16 reps
RPE 9
RPE 9
7
Standing Calf Raise
4
10 reps
RPE 9
8
Abs Crunch (Weighted)
3
15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
1
6-8 reps
12-16 reps
RPE 9
RPE 9
2
Hack Squat
1
1
6-8 reps
12-16 reps
RPE 9
RPE 9
3
Romanian Deadlift (Barbell)
1
1
6-8 reps
12-16 reps
RPE 9
RPE 9
4
Leg Extension
1
1
6-8 reps
12-16 reps
RPE 9
RPE 9
5
Hip Abductor (Machine)
1
1
6-8 reps
12-16 reps
RPE 9
RPE 9
6
Hip Adductor (Machine)
1
1
6-8 reps
12-16 reps
RPE 9
RPE 9
7
Standing Calf Raise
4
10 reps
RPE 9
8
Abs Crunch (Weighted)
3
15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
6-8 reps
12-16 reps
RPE 9
RPE 9
2
Pec Deck (Machine)
1
1
6-8 reps
12-16 reps
RPE 9
RPE 9
3
Pull-Up (Weighted)
2
AMRAP
RPE 9
4
Lateral Raise (Cable)
2
12-16 reps
RPE 9
5
Pendlay Row
2
12-16 reps
RPE 9
6
Overhead Tricep Extension (Cable)
2
12-16 reps
RPE 9
7
Preacher Curl (Dumbbell)
2
12-16 reps
RPE 9
8
Neck Extension
5
20 reps
RPE 9
9
Shrug (Dumbbell)
1
AMRAP
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
6-8 reps
12-16 reps
RPE 9
RPE 9
2
Pec Deck (Machine)
1
1
6-8 reps
12-16 reps
RPE 9
RPE 9
3
Pull-Up (Weighted)
2
AMRAP
RPE 9
4
Shoulder Press (Plate Loaded)
1
1
6-8 reps
12-16 reps
RPE 9
RPE 9
5
Lateral Raise (Cable)
2
12-16 reps
RPE 9
6
Pendlay Row
2
12-16 reps
RPE 9
7
Overhead Tricep Extension (Cable)
2
12-16 reps
RPE 9
8
Preacher Curl (Dumbbell)
2
12-16 reps
RPE 9
9
Neck Extension
5
20 reps
RPE 9
10
Shrug (Dumbbell)
1
AMRAP
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
6-8 reps
12-16 reps
RPE 9
RPE 9
2
Pec Deck (Machine)
1
1
6-8 reps
12-16 reps
RPE 9
RPE 9
3
Pull-Up (Weighted)
2
AMRAP
RPE 9
4
Lateral Raise (Cable)
2
12-16 reps
RPE 9
5
Pendlay Row
2
12-16 reps
RPE 9
6
Overhead Tricep Extension (Cable)
2
12-16 reps
RPE 9
7
Preacher Curl (Dumbbell)
2
12-16 reps
RPE 9
8
Neck Extension
5
20 reps
RPE 9
9
Shrug (Dumbbell)
1
AMRAP
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
6-8 reps
12-16 reps
RPE 9
RPE 9
2
Pec Deck (Machine)
1
1
6-8 reps
12-16 reps
RPE 9
RPE 9
3
Pull-Up (Weighted)
2
AMRAP
RPE 9
4
Lateral Raise (Cable)
2
12-16 reps
RPE 9
5
Pendlay Row
2
12-16 reps
RPE 9
6
Overhead Tricep Extension (Cable)
2
12-16 reps
RPE 9
7
Preacher Curl (Dumbbell)
2
12-16 reps
RPE 9
8
Neck Extension
5
20 reps
RPE 9
9
Shrug (Dumbbell)
1
AMRAP
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
6-8 reps
12-16 reps
RPE 9
RPE 9
2
Pec Deck (Machine)
1
1
6-8 reps
12-16 reps
RPE 9
RPE 9
3
Pull-Up (Weighted)
2
AMRAP
RPE 9
4
Lateral Raise (Cable)
2
12-16 reps
RPE 9
5
Pendlay Row
2
12-16 reps
RPE 9
6
Overhead Tricep Extension (Cable)
2
12-16 reps
RPE 9
7
Preacher Curl (Dumbbell)
2
12-16 reps
RPE 9
8
Neck Extension
5
20 reps
RPE 9
9
Shrug (Dumbbell)
1
AMRAP
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
6-8 reps
12-16 reps
RPE 9
RPE 9
2
Pec Deck (Machine)
1
1
6-8 reps
12-16 reps
RPE 9
RPE 9
3
Pull-Up (Weighted)
2
AMRAP
RPE 9
4
Lateral Raise (Cable)
2
12-16 reps
RPE 9
5
Pendlay Row
2
12-16 reps
RPE 9
6
Overhead Tricep Extension (Cable)
2
12-16 reps
RPE 9
7
Preacher Curl (Dumbbell)
2
12-16 reps
RPE 9
8
Neck Extension
5
20 reps
RPE 9
9
Shrug (Dumbbell)
1
AMRAP
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
6-8 reps
12-16 reps
RPE 9
RPE 9
2
Pec Deck (Machine)
1
1
6-8 reps
12-16 reps
RPE 9
RPE 9
3
Pull-Up (Weighted)
2
AMRAP
RPE 9
4
Lateral Raise (Cable)
2
12-16 reps
RPE 9
5
Pendlay Row
2
12-16 reps
RPE 9
6
Overhead Tricep Extension (Cable)
2
12-16 reps
RPE 9
7
Preacher Curl (Dumbbell)
2
12-16 reps
RPE 9
8
Neck Extension
5
20 reps
RPE 9
9
Shrug (Dumbbell)
1
AMRAP
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
6-8 reps
12-16 reps
RPE 9
RPE 9
2
Pec Deck (Machine)
1
1
6-8 reps
12-16 reps
RPE 9
RPE 9
3
Pull-Up (Weighted)
2
AMRAP
RPE 9
4
Lateral Raise (Cable)
2
12-16 reps
RPE 9
5
Pendlay Row
2
12-16 reps
RPE 9
6
Overhead Tricep Extension (Cable)
2
12-16 reps
RPE 9
7
Preacher Curl (Dumbbell)
2
12-16 reps
RPE 9
8
Neck Extension
5
20 reps
RPE 9
9
Shrug (Dumbbell)
1
AMRAP
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
6-8 reps
12-16 reps
RPE 9
RPE 9
2
Pec Deck (Machine)
1
1
6-8 reps
12-16 reps
RPE 9
RPE 9
3
Pull-Up (Weighted)
2
AMRAP
RPE 9
4
Lateral Raise (Cable)
2
12-16 reps
RPE 9
5
Pendlay Row
2
12-16 reps
RPE 9
6
Overhead Tricep Extension (Cable)
2
12-16 reps
RPE 9
7
Preacher Curl (Dumbbell)
2
12-16 reps
RPE 9
8
Neck Extension
5
20 reps
RPE 9
9
Shrug (Dumbbell)
1
AMRAP
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
6-8 reps
12-16 reps
RPE 9
RPE 9
2
Pec Deck (Machine)
1
1
6-8 reps
12-16 reps
RPE 9
RPE 9
3
Pull-Up (Weighted)
2
AMRAP
RPE 9
4
Lateral Raise (Cable)
2
12-16 reps
RPE 9
5
Pendlay Row
2
12-16 reps
RPE 9
6
Overhead Tricep Extension (Cable)
2
12-16 reps
RPE 9
7
Preacher Curl (Dumbbell)
2
12-16 reps
RPE 9
8
Neck Extension
5
20 reps
RPE 9
9
Shrug (Dumbbell)
1
AMRAP
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
6-8 reps
12-16 reps
RPE 9
RPE 9
2
Pec Deck (Machine)
1
1
6-8 reps
12-16 reps
RPE 9
RPE 9
3
Pull-Up (Weighted)
2
AMRAP
RPE 9
4
Lateral Raise (Cable)
2
12-16 reps
RPE 9
5
Pendlay Row
2
12-16 reps
RPE 9
6
Overhead Tricep Extension (Cable)
2
12-16 reps
RPE 9
7
Preacher Curl (Dumbbell)
2
12-16 reps
RPE 9
8
Neck Extension
5
20 reps
RPE 9
9
Shrug (Dumbbell)
1
AMRAP
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
6-8 reps
12-16 reps
RPE 9
RPE 9
2
Pec Deck (Machine)
1
1
6-8 reps
12-16 reps
RPE 9
RPE 9
3
Pull-Up (Weighted)
2
AMRAP
RPE 9
4
Lateral Raise (Cable)
2
12-16 reps
RPE 9
5
Pendlay Row
2
12-16 reps
RPE 9
6
Overhead Tricep Extension (Cable)
2
12-16 reps
RPE 9
7
Preacher Curl (Dumbbell)
2
12-16 reps
RPE 9
8
Neck Extension
5
20 reps
RPE 9
9
Shrug (Dumbbell)
1
AMRAP
RPE 9
Week 1
1 / 12 Weeks
Day 1
1
Seated Hamstring Curl
1 Set
1 Set
6-8 Reps
12-16 Reps
@9
@9
2
Leg Press
1 Set
1 Set
6-8 Reps
12-16 Reps
@9
@9
3
Split Squat (Dumbbell)
1 Set
1 Set
6-8 Reps
12-16 Reps
@9
@9
4
Romanian Deadlift (Barbell)
1 Set
1 Set
6-8 Reps
12-16 Reps
@9
@9
5
Leg Extension
1 Set
1 Set
6-8 Reps
12-16 Reps
@9
@9
6
Hyperextension
2 Sets
AMRAP
@9
7
Standing Calf Raise
4 Sets
10 Reps
@9
8
Hanging Leg Raise
3 Sets
15 Reps
@9
Day 2
1
Bench Press (Barbell)
1 Set
1 Set
6-8 Reps
12-16 Reps
@9
@9
2
Incline Bench Press (Barbell)
1 Set
1 Set
6-8 Reps
12-16 Reps
@9
@9
3
Dip (Weighted)
2 Sets
12-16 Reps
@9
4
Lat Pulldown (Close Grip)
1 Set
1 Set
6-8 Reps
12-16 Reps
@9
@9
5
Seated Row (Cable)
1 Set
1 Set
6-8 Reps
12-16 Reps
@9
@9
6
Lateral Raise (Cable)
2 Sets
12-16 Reps
@9
7
Rear Delt Fly (Cable)
2 Sets
12-16 Reps
@9
8A
Incline Curl (Dumbbell)
2 Sets
12-16 Reps
@9
8B
Skull Crusher (Dumbbell)
2 Sets
12-16 Reps
@9
9
Neck Extension
5 Sets
20 Reps
@9
10
Shrug (Dumbbell)
1 Set
AMRAP
@9
Day 3
1
Lying Leg Curl
1 Set
1 Set
6-8 Reps
12-16 Reps
@9
@9
2
Hack Squat
1 Set
1 Set
6-8 Reps
12-16 Reps
@9
@9
3
Romanian Deadlift (Barbell)
1 Set
1 Set
6-8 Reps
12-16 Reps
@9
@9
4
Leg Extension
1 Set
1 Set
6-8 Reps
12-16 Reps
@9
@9
5
Hip Abductor (Machine)
1 Set
1 Set
6-8 Reps
12-16 Reps
@9
@9
6
Hip Adductor (Machine)
1 Set
1 Set
6-8 Reps
12-16 Reps
@9
@9
7
Standing Calf Raise
4 Sets
10 Reps
@9
8
Abs Crunch (Weighted)
3 Sets
15 Reps
@9
Day 4
1
Incline Bench Press (Dumbbell)
1 Set
1 Set
6-8 Reps
12-16 Reps
@9
@9
2
Pec Deck (Machine)
1 Set
1 Set
6-8 Reps
12-16 Reps
@9
@9
3
Pull-Up (Weighted)
2 Sets
AMRAP
@9
4
Lateral Raise (Cable)
2 Sets
12-16 Reps
@9
5
Pendlay Row
2 Sets
12-16 Reps
@9
6
Overhead Tricep Extension (Cable)
2 Sets
12-16 Reps
@9
7
Preacher Curl (Dumbbell)
2 Sets
12-16 Reps
@9
8
Neck Extension
5 Sets
20 Reps
@9
9
Shrug (Dumbbell)
1 Set
AMRAP
@9