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FatherPhysique - Upper Lower Split 2

by Tauris F.

Program Description

This program is designed for intermediates and advanced lifters looking to continue build strength and muscle and also to break plateaus

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Muscle & Sculpting
  • Equipment
    Garage Gym
  • Program Length
    18 weeks
  • Time Per Workout
    90 minutes
  • Created
    Aug 15, 2025 02:24
  • Last Edited
    Aug 15, 2025 04:28
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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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
WEEK 13
WEEK 14
WEEK 15
WEEK 16
WEEK 17
WEEK 18
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8 reps
RPE 7.5
2
Dumbbell Row
3
8 reps
RPE 7.5
3
Bench Press (Close Grip)
3
10 reps
RPE 6.5
4
Pull-Up (Weighted)
3
10 reps
RPE 6.5
5
Lu Raise
3
10 reps
RPE 6
6
Dip (Bodyweight)
3
10 reps
RPE 6
7
Bicep Curl (Barbell)
3
10 reps
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8 reps
RPE 7.5
2
Dumbbell Row
3
8 reps
RPE 7.5
3
Bench Press (Close Grip)
3
10 reps
RPE 6.5
4
Pull-Up (Weighted)
3
10 reps
RPE 6.5
5
Lu Raise
3
10 reps
RPE 6
6
Dip (Bodyweight)
3
10 reps
RPE 6
7
Bicep Curl (Barbell)
3
10 reps
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8 reps
RPE 7.5
2
Dumbbell Row
3
8 reps
RPE 7.5
3
Bench Press (Close Grip)
3
10 reps
RPE 6.5
4
Pull-Up (Weighted)
3
10 reps
RPE 6.5
5
Lu Raise
3
10 reps
RPE 6
6
Dip (Bodyweight)
3
10 reps
RPE 6
7
Bicep Curl (Barbell)
3
10 reps
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8 reps
RPE 7.5
2
Dumbbell Row
3
8 reps
RPE 7.5
3
Bench Press (Close Grip)
3
10 reps
RPE 6.5
4
Pull-Up (Weighted)
3
10 reps
RPE 6.5
5
Lu Raise
3
10 reps
RPE 6
6
Dip (Bodyweight)
3
10 reps
RPE 6
7
Bicep Curl (Barbell)
3
10 reps
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8 reps
RPE 7.5
2
Dumbbell Row
3
8 reps
RPE 7.5
3
Bench Press (Close Grip)
3
10 reps
RPE 6.5
4
Pull-Up (Weighted)
3
10 reps
RPE 6.5
5
Lu Raise
3
10 reps
RPE 6
6
Dip (Bodyweight)
3
10 reps
RPE 6
7
Bicep Curl (Barbell)
3
10 reps
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8 reps
RPE 7.5
2
Dumbbell Row
3
8 reps
RPE 7.5
3
Bench Press (Close Grip)
3
10 reps
RPE 6.5
4
Pull-Up (Weighted)
3
10 reps
RPE 6.5
5
Lu Raise
3
10 reps
RPE 6
6
Dip (Bodyweight)
3
10 reps
RPE 6
7
Bicep Curl (Barbell)
3
10 reps
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8 reps
RPE 7.5
2
Dumbbell Row
3
8 reps
RPE 7.5
3
Bench Press (Close Grip)
3
10 reps
RPE 6.5
4
Pull-Up (Weighted)
3
10 reps
RPE 6.5
5
Lu Raise
3
10 reps
RPE 6
6
Dip (Bodyweight)
3
10 reps
RPE 6
7
Bicep Curl (Barbell)
3
10 reps
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8 reps
RPE 7.5
2
Dumbbell Row
3
8 reps
RPE 7.5
3
Bench Press (Close Grip)
3
10 reps
RPE 6.5
4
Pull-Up (Weighted)
3
10 reps
RPE 6.5
5
Lu Raise
3
10 reps
RPE 6
6
Dip (Bodyweight)
3
10 reps
RPE 6
7
Bicep Curl (Barbell)
3
10 reps
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8 reps
RPE 7.5
2
Dumbbell Row
3
8 reps
RPE 7.5
3
Bench Press (Close Grip)
3
10 reps
RPE 6.5
4
Pull-Up (Weighted)
3
10 reps
RPE 6.5
5
Lu Raise
3
10 reps
RPE 6
6
Dip (Bodyweight)
3
10 reps
RPE 6
7
Bicep Curl (Barbell)
3
10 reps
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8 reps
RPE 7.5
2
Dumbbell Row
3
8 reps
RPE 7.5
3
Bench Press (Close Grip)
3
10 reps
RPE 6.5
4
Pull-Up (Weighted)
3
10 reps
RPE 6.5
5
Lu Raise
3
10 reps
RPE 6
6
Dip (Bodyweight)
3
10 reps
RPE 6
7
Bicep Curl (Barbell)
3
10 reps
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8 reps
RPE 7.5
2
Dumbbell Row
3
8 reps
RPE 7.5
3
Bench Press (Close Grip)
3
10 reps
RPE 6.5
4
Pull-Up (Weighted)
3
10 reps
RPE 6.5
5
Lu Raise
3
10 reps
RPE 6
6
Dip (Bodyweight)
3
10 reps
RPE 6
7
Bicep Curl (Barbell)
3
10 reps
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8 reps
RPE 7.5
2
Dumbbell Row
3
8 reps
RPE 7.5
3
Bench Press (Close Grip)
3
10 reps
RPE 6.5
4
Pull-Up (Weighted)
3
10 reps
RPE 6.5
5
Lu Raise
3
10 reps
RPE 6
6
Dip (Bodyweight)
3
10 reps
RPE 6
7
Bicep Curl (Barbell)
3
10 reps
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8 reps
RPE 7.5
2
Dumbbell Row
3
8 reps
RPE 7.5
3
Bench Press (Close Grip)
3
10 reps
RPE 6.5
4
Pull-Up (Weighted)
3
10 reps
RPE 6.5
5
Lu Raise
3
10 reps
RPE 6
6
Dip (Bodyweight)
3
10 reps
RPE 6
7
Bicep Curl (Barbell)
3
10 reps
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8 reps
RPE 7.5
2
Dumbbell Row
3
8 reps
RPE 7.5
3
Bench Press (Close Grip)
3
10 reps
RPE 6.5
4
Pull-Up (Weighted)
3
10 reps
RPE 6.5
5
Lu Raise
3
10 reps
RPE 6
6
Dip (Bodyweight)
3
10 reps
RPE 6
7
Bicep Curl (Barbell)
3
10 reps
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8 reps
RPE 7.5
2
Dumbbell Row
3
8 reps
RPE 7.5
3
Bench Press (Close Grip)
3
10 reps
RPE 6.5
4
Pull-Up (Weighted)
3
10 reps
RPE 6.5
5
Lu Raise
3
10 reps
RPE 6
6
Dip (Bodyweight)
3
10 reps
RPE 6
7
Bicep Curl (Barbell)
3
10 reps
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8 reps
RPE 7.5
2
Dumbbell Row
3
8 reps
RPE 7.5
3
Bench Press (Close Grip)
3
10 reps
RPE 6.5
4
Pull-Up (Weighted)
3
10 reps
RPE 6.5
5
Lu Raise
3
10 reps
RPE 6
6
Dip (Bodyweight)
3
10 reps
RPE 6
7
Bicep Curl (Barbell)
3
10 reps
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8 reps
RPE 7.5
2
Dumbbell Row
3
8 reps
RPE 7.5
3
Bench Press (Close Grip)
3
10 reps
RPE 6.5
4
Pull-Up (Weighted)
3
10 reps
RPE 6.5
5
Lu Raise
3
10 reps
RPE 6
6
Dip (Bodyweight)
3
10 reps
RPE 6
7
Bicep Curl (Barbell)
3
10 reps
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8 reps
RPE 7.5
2
Dumbbell Row
3
8 reps
RPE 7.5
3
Bench Press (Close Grip)
3
10 reps
RPE 6.5
4
Pull-Up (Weighted)
3
10 reps
RPE 6.5
5
Lu Raise
3
10 reps
RPE 6
6
Dip (Bodyweight)
3
10 reps
RPE 6
7
Bicep Curl (Barbell)
3
10 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
RPE 7
2
Romanian Deadlift (Barbell)
3
8 reps
RPE 7
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 6.5
4
Hanging Knee Raise
3
10 reps
RPE 6.5
5
Standing Calf Raise
3
10 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
RPE 7
2
Romanian Deadlift (Barbell)
3
8 reps
RPE 7
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 6.5
4
Hanging Knee Raise
3
10 reps
RPE 6.5
5
Standing Calf Raise
3
10 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
RPE 7
2
Romanian Deadlift (Barbell)
3
8 reps
RPE 7
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 6.5
4
Hanging Knee Raise
3
10 reps
RPE 6.5
5
Standing Calf Raise
3
10 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
RPE 7
2
Romanian Deadlift (Barbell)
3
8 reps
RPE 7
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 6.5
4
Hanging Knee Raise
3
10 reps
RPE 6.5
5
Standing Calf Raise
3
10 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
RPE 7
2
Romanian Deadlift (Barbell)
3
8 reps
RPE 7
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 6.5
4
Hanging Knee Raise
3
10 reps
RPE 6.5
5
Standing Calf Raise
3
10 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
RPE 7
2
Romanian Deadlift (Barbell)
3
8 reps
RPE 7
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 6.5
4
Hanging Knee Raise
3
10 reps
RPE 6.5
5
Standing Calf Raise
3
10 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
RPE 7
2
Romanian Deadlift (Barbell)
3
8 reps
RPE 7
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 6.5
4
Hanging Knee Raise
3
10 reps
RPE 6.5
5
Standing Calf Raise
3
10 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
RPE 7
2
Romanian Deadlift (Barbell)
3
8 reps
RPE 7
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 6.5
4
Hanging Knee Raise
3
10 reps
RPE 6.5
5
Standing Calf Raise
3
10 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
RPE 7
2
Romanian Deadlift (Barbell)
3
8 reps
RPE 7
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 6.5
4
Hanging Knee Raise
3
10 reps
RPE 6.5
5
Standing Calf Raise
3
10 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
RPE 7
2
Romanian Deadlift (Barbell)
3
8 reps
RPE 7
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 6.5
4
Hanging Knee Raise
3
10 reps
RPE 6.5
5
Standing Calf Raise
3
10 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
RPE 7
2
Romanian Deadlift (Barbell)
3
8 reps
RPE 7
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 6.5
4
Hanging Knee Raise
3
10 reps
RPE 6.5
5
Standing Calf Raise
3
10 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
RPE 7
2
Romanian Deadlift (Barbell)
3
8 reps
RPE 7
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 6.5
4
Hanging Knee Raise
3
10 reps
RPE 6.5
5
Standing Calf Raise
3
10 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
RPE 7
2
Romanian Deadlift (Barbell)
3
8 reps
RPE 7
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 6.5
4
Hanging Knee Raise
3
10 reps
RPE 6.5
5
Standing Calf Raise
3
10 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
RPE 7
2
Romanian Deadlift (Barbell)
3
8 reps
RPE 7
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 6.5
4
Hanging Knee Raise
3
10 reps
RPE 6.5
5
Standing Calf Raise
3
10 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
RPE 7
2
Romanian Deadlift (Barbell)
3
8 reps
RPE 7
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 6.5
4
Hanging Knee Raise
3
10 reps
RPE 6.5
5
Standing Calf Raise
3
10 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
RPE 7
2
Romanian Deadlift (Barbell)
3
8 reps
RPE 7
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 6.5
4
Hanging Knee Raise
3
10 reps
RPE 6.5
5
Standing Calf Raise
3
10 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
RPE 7
2
Romanian Deadlift (Barbell)
3
8 reps
RPE 7
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 6.5
4
Hanging Knee Raise
3
10 reps
RPE 6.5
5
Standing Calf Raise
3
10 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
RPE 7
2
Romanian Deadlift (Barbell)
3
8 reps
RPE 7
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 6.5
4
Hanging Knee Raise
3
10 reps
RPE 6.5
5
Standing Calf Raise
3
10 reps
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Light Jog
1
20 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Light Jog
1
20 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Light Jog
1
20 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Light Jog
1
20 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Light Jog
1
20 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Light Jog
1
20 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Light Jog
1
20 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Light Jog
1
20 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Light Jog
1
20 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Light Jog
1
20 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Light Jog
1
20 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Light Jog
1
20 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Light Jog
1
20 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Light Jog
1
20 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Light Jog
1
20 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Light Jog
1
20 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Light Jog
1
20 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Light Jog
1
20 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
8 reps
RPE 7
2
Bench Press (Dumbbell)
3
8 reps
RPE 7
3
Chin-Up (Weighted)
3
8 reps
RPE 6.5
4
Seated Military Press (Barbell)
3
8 reps
RPE 7
5
Lateral Raise (Dumbbell)
3
10 reps
RPE 6.5
6
Chest Fly (Dumbbell)
3
10 reps
RPE 6.5
7
Incline Curl (Dumbbell)
3
10 reps
RPE 6.5
8
French Press
3
10 reps
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
8 reps
RPE 7
2
Bench Press (Dumbbell)
3
8 reps
RPE 7
3
Chin-Up (Weighted)
3
8 reps
RPE 6.5
4
Seated Military Press (Barbell)
3
8 reps
RPE 7
5
Lateral Raise (Dumbbell)
3
10 reps
RPE 6.5
6
Chest Fly (Dumbbell)
3
10 reps
RPE 6.5
7
Incline Curl (Dumbbell)
3
10 reps
RPE 6.5
8
French Press
3
10 reps
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
8 reps
RPE 7
2
Bench Press (Dumbbell)
3
8 reps
RPE 7
3
Chin-Up (Weighted)
3
8 reps
RPE 6.5
4
Seated Military Press (Barbell)
3
8 reps
RPE 7
5
Lateral Raise (Dumbbell)
3
10 reps
RPE 6.5
6
Chest Fly (Dumbbell)
3
10 reps
RPE 6.5
7
Incline Curl (Dumbbell)
3
10 reps
RPE 6.5
8
French Press
3
10 reps
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
8 reps
RPE 7
2
Bench Press (Dumbbell)
3
8 reps
RPE 7
3
Chin-Up (Weighted)
3
8 reps
RPE 6.5
4
Seated Military Press (Barbell)
3
8 reps
RPE 7
5
Lateral Raise (Dumbbell)
3
10 reps
RPE 6.5
6
Chest Fly (Dumbbell)
3
10 reps
RPE 6.5
7
Incline Curl (Dumbbell)
3
10 reps
RPE 6.5
8
French Press
3
10 reps
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
8 reps
RPE 7
2
Bench Press (Dumbbell)
3
8 reps
RPE 7
3
Chin-Up (Weighted)
3
8 reps
RPE 6.5
4
Seated Military Press (Barbell)
3
8 reps
RPE 7
5
Lateral Raise (Dumbbell)
3
10 reps
RPE 6.5
6
Chest Fly (Dumbbell)
3
10 reps
RPE 6.5
7
Incline Curl (Dumbbell)
3
10 reps
RPE 6.5
8
French Press
3
10 reps
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
8 reps
RPE 7
2
Bench Press (Dumbbell)
3
8 reps
RPE 7
3
Chin-Up (Weighted)
3
8 reps
RPE 6.5
4
Seated Military Press (Barbell)
3
8 reps
RPE 7
5
Lateral Raise (Dumbbell)
3
10 reps
RPE 6.5
6
Chest Fly (Dumbbell)
3
10 reps
RPE 6.5
7
Incline Curl (Dumbbell)
3
10 reps
RPE 6.5
8
French Press
3
10 reps
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
8 reps
RPE 7
2
Bench Press (Dumbbell)
3
8 reps
RPE 7
3
Chin-Up (Weighted)
3
8 reps
RPE 6.5
4
Seated Military Press (Barbell)
3
8 reps
RPE 7
5
Lateral Raise (Dumbbell)
3
10 reps
RPE 6.5
6
Chest Fly (Dumbbell)
3
10 reps
RPE 6.5
7
Incline Curl (Dumbbell)
3
10 reps
RPE 6.5
8
French Press
3
10 reps
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
8 reps
RPE 7
2
Bench Press (Dumbbell)
3
8 reps
RPE 7
3
Chin-Up (Weighted)
3
8 reps
RPE 6.5
4
Seated Military Press (Barbell)
3
8 reps
RPE 7
5
Lateral Raise (Dumbbell)
3
10 reps
RPE 6.5
6
Chest Fly (Dumbbell)
3
10 reps
RPE 6.5
7
Incline Curl (Dumbbell)
3
10 reps
RPE 6.5
8
French Press
3
10 reps
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
8 reps
RPE 7
2
Bench Press (Dumbbell)
3
8 reps
RPE 7
3
Chin-Up (Weighted)
3
8 reps
RPE 6.5
4
Seated Military Press (Barbell)
3
8 reps
RPE 7
5
Lateral Raise (Dumbbell)
3
10 reps
RPE 6.5
6
Chest Fly (Dumbbell)
3
10 reps
RPE 6.5
7
Incline Curl (Dumbbell)
3
10 reps
RPE 6.5
8
French Press
3
10 reps
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
8 reps
RPE 7
2
Bench Press (Dumbbell)
3
8 reps
RPE 7
3
Chin-Up (Weighted)
3
8 reps
RPE 6.5
4
Seated Military Press (Barbell)
3
8 reps
RPE 7
5
Lateral Raise (Dumbbell)
3
10 reps
RPE 6.5
6
Chest Fly (Dumbbell)
3
10 reps
RPE 6.5
7
Incline Curl (Dumbbell)
3
10 reps
RPE 6.5
8
French Press
3
10 reps
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
8 reps
RPE 7
2
Bench Press (Dumbbell)
3
8 reps
RPE 7
3
Chin-Up (Weighted)
3
8 reps
RPE 6.5
4
Seated Military Press (Barbell)
3
8 reps
RPE 7
5
Lateral Raise (Dumbbell)
3
10 reps
RPE 6.5
6
Chest Fly (Dumbbell)
3
10 reps
RPE 6.5
7
Incline Curl (Dumbbell)
3
10 reps
RPE 6.5
8
French Press
3
10 reps
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
8 reps
RPE 7
2
Bench Press (Dumbbell)
3
8 reps
RPE 7
3
Chin-Up (Weighted)
3
8 reps
RPE 6.5
4
Seated Military Press (Barbell)
3
8 reps
RPE 7
5
Lateral Raise (Dumbbell)
3
10 reps
RPE 6.5
6
Chest Fly (Dumbbell)
3
10 reps
RPE 6.5
7
Incline Curl (Dumbbell)
3
10 reps
RPE 6.5
8
French Press
3
10 reps
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
8 reps
RPE 7
2
Bench Press (Dumbbell)
3
8 reps
RPE 7
3
Chin-Up (Weighted)
3
8 reps
RPE 6.5
4
Seated Military Press (Barbell)
3
8 reps
RPE 7
5
Lateral Raise (Dumbbell)
3
10 reps
RPE 6.5
6
Chest Fly (Dumbbell)
3
10 reps
RPE 6.5
7
Incline Curl (Dumbbell)
3
10 reps
RPE 6.5
8
French Press
3
10 reps
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
8 reps
RPE 7
2
Bench Press (Dumbbell)
3
8 reps
RPE 7
3
Chin-Up (Weighted)
3
8 reps
RPE 6.5
4
Seated Military Press (Barbell)
3
8 reps
RPE 7
5
Lateral Raise (Dumbbell)
3
10 reps
RPE 6.5
6
Chest Fly (Dumbbell)
3
10 reps
RPE 6.5
7
Incline Curl (Dumbbell)
3
10 reps
RPE 6.5
8
French Press
3
10 reps
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
8 reps
RPE 7
2
Bench Press (Dumbbell)
3
8 reps
RPE 7
3
Chin-Up (Weighted)
3
8 reps
RPE 6.5
4
Seated Military Press (Barbell)
3
8 reps
RPE 7
5
Lateral Raise (Dumbbell)
3
10 reps
RPE 6.5
6
Chest Fly (Dumbbell)
3
10 reps
RPE 6.5
7
Incline Curl (Dumbbell)
3
10 reps
RPE 6.5
8
French Press
3
10 reps
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
8 reps
RPE 7
2
Bench Press (Dumbbell)
3
8 reps
RPE 7
3
Chin-Up (Weighted)
3
8 reps
RPE 6.5
4
Seated Military Press (Barbell)
3
8 reps
RPE 7
5
Lateral Raise (Dumbbell)
3
10 reps
RPE 6.5
6
Chest Fly (Dumbbell)
3
10 reps
RPE 6.5
7
Incline Curl (Dumbbell)
3
10 reps
RPE 6.5
8
French Press
3
10 reps
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
8 reps
RPE 7
2
Bench Press (Dumbbell)
3
8 reps
RPE 7
3
Chin-Up (Weighted)
3
8 reps
RPE 6.5
4
Seated Military Press (Barbell)
3
8 reps
RPE 7
5
Lateral Raise (Dumbbell)
3
10 reps
RPE 6.5
6
Chest Fly (Dumbbell)
3
10 reps
RPE 6.5
7
Incline Curl (Dumbbell)
3
10 reps
RPE 6.5
8
French Press
3
10 reps
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
8 reps
RPE 7
2
Bench Press (Dumbbell)
3
8 reps
RPE 7
3
Chin-Up (Weighted)
3
8 reps
RPE 6.5
4
Seated Military Press (Barbell)
3
8 reps
RPE 7
5
Lateral Raise (Dumbbell)
3
10 reps
RPE 6.5
6
Chest Fly (Dumbbell)
3
10 reps
RPE 6.5
7
Incline Curl (Dumbbell)
3
10 reps
RPE 6.5
8
French Press
3
10 reps
RPE 6.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
RPE 8
2
Front Squat (Barbell)
3
8 reps
RPE 7
3
Good Morning
3
8 reps
RPE 6.5
4
Lunge (Dumbbell)
3
10 reps
RPE 6.5
5
Sit Up
3
15 reps
RPE 7
6
Single Leg Calf Raise (Weighted)
3
10 reps
RPE 6.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
RPE 8
2
Front Squat (Barbell)
3
8 reps
RPE 7
3
Good Morning
3
8 reps
RPE 6.5
4
Lunge (Dumbbell)
3
10 reps
RPE 6.5
5
Sit Up
3
15 reps
RPE 7
6
Single Leg Calf Raise (Weighted)
3
10 reps
RPE 6.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
RPE 8
2
Front Squat (Barbell)
3
8 reps
RPE 7
3
Good Morning
3
8 reps
RPE 6.5
4
Lunge (Dumbbell)
3
10 reps
RPE 6.5
5
Sit Up
3
15 reps
RPE 7
6
Single Leg Calf Raise (Weighted)
3
10 reps
RPE 6.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
RPE 8
2
Front Squat (Barbell)
3
8 reps
RPE 7
3
Good Morning
3
8 reps
RPE 6.5
4
Lunge (Dumbbell)
3
10 reps
RPE 6.5
5
Sit Up
3
15 reps
RPE 7
6
Single Leg Calf Raise (Weighted)
3
10 reps
RPE 6.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
RPE 8
2
Front Squat (Barbell)
3
8 reps
RPE 7
3
Good Morning
3
8 reps
RPE 6.5
4
Lunge (Dumbbell)
3
10 reps
RPE 6.5
5
Sit Up
3
15 reps
RPE 7
6
Single Leg Calf Raise (Weighted)
3
10 reps
RPE 6.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
RPE 8
2
Front Squat (Barbell)
3
8 reps
RPE 7
3
Good Morning
3
8 reps
RPE 6.5
4
Lunge (Dumbbell)
3
10 reps
RPE 6.5
5
Sit Up
3
15 reps
RPE 7
6
Single Leg Calf Raise (Weighted)
3
10 reps
RPE 6.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
RPE 8
2
Front Squat (Barbell)
3
8 reps
RPE 7
3
Good Morning
3
8 reps
RPE 6.5
4
Lunge (Dumbbell)
3
10 reps
RPE 6.5
5
Sit Up
3
15 reps
RPE 7
6
Single Leg Calf Raise (Weighted)
3
10 reps
RPE 6.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
RPE 8
2
Front Squat (Barbell)
3
8 reps
RPE 7
3
Good Morning
3
8 reps
RPE 6.5
4
Lunge (Dumbbell)
3
10 reps
RPE 6.5
5
Sit Up
3
15 reps
RPE 7
6
Single Leg Calf Raise (Weighted)
3
10 reps
RPE 6.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
RPE 8
2
Front Squat (Barbell)
3
8 reps
RPE 7
3
Good Morning
3
8 reps
RPE 6.5
4
Lunge (Dumbbell)
3
10 reps
RPE 6.5
5
Sit Up
3
15 reps
RPE 7
6
Single Leg Calf Raise (Weighted)
3
10 reps
RPE 6.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
RPE 8
2
Front Squat (Barbell)
3
8 reps
RPE 7
3
Good Morning
3
8 reps
RPE 6.5
4
Lunge (Dumbbell)
3
10 reps
RPE 6.5
5
Sit Up
3
15 reps
RPE 7
6
Single Leg Calf Raise (Weighted)
3
10 reps
RPE 6.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
RPE 8
2
Front Squat (Barbell)
3
8 reps
RPE 7
3
Good Morning
3
8 reps
RPE 6.5
4
Lunge (Dumbbell)
3
10 reps
RPE 6.5
5
Sit Up
3
15 reps
RPE 7
6
Single Leg Calf Raise (Weighted)
3
10 reps
RPE 6.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
RPE 8
2
Front Squat (Barbell)
3
8 reps
RPE 7
3
Good Morning
3
8 reps
RPE 6.5
4
Lunge (Dumbbell)
3
10 reps
RPE 6.5
5
Sit Up
3
15 reps
RPE 7
6
Single Leg Calf Raise (Weighted)
3
10 reps
RPE 6.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
RPE 8
2
Front Squat (Barbell)
3
8 reps
RPE 7
3
Good Morning
3
8 reps
RPE 6.5
4
Lunge (Dumbbell)
3
10 reps
RPE 6.5
5
Sit Up
3
15 reps
RPE 7
6
Single Leg Calf Raise (Weighted)
3
10 reps
RPE 6.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
RPE 8
2
Front Squat (Barbell)
3
8 reps
RPE 7
3
Good Morning
3
8 reps
RPE 6.5
4
Lunge (Dumbbell)
3
10 reps
RPE 6.5
5
Sit Up
3
15 reps
RPE 7
6
Single Leg Calf Raise (Weighted)
3
10 reps
RPE 6.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
RPE 8
2
Front Squat (Barbell)
3
8 reps
RPE 7
3
Good Morning
3
8 reps
RPE 6.5
4
Lunge (Dumbbell)
3
10 reps
RPE 6.5
5
Sit Up
3
15 reps
RPE 7
6
Single Leg Calf Raise (Weighted)
3
10 reps
RPE 6.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
RPE 8
2
Front Squat (Barbell)
3
8 reps
RPE 7
3
Good Morning
3
8 reps
RPE 6.5
4
Lunge (Dumbbell)
3
10 reps
RPE 6.5
5
Sit Up
3
15 reps
RPE 7
6
Single Leg Calf Raise (Weighted)
3
10 reps
RPE 6.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
RPE 8
2
Front Squat (Barbell)
3
8 reps
RPE 7
3
Good Morning
3
8 reps
RPE 6.5
4
Lunge (Dumbbell)
3
10 reps
RPE 6.5
5
Sit Up
3
15 reps
RPE 7
6
Single Leg Calf Raise (Weighted)
3
10 reps
RPE 6.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
RPE 8
2
Front Squat (Barbell)
3
8 reps
RPE 7
3
Good Morning
3
8 reps
RPE 6.5
4
Lunge (Dumbbell)
3
10 reps
RPE 6.5
5
Sit Up
3
15 reps
RPE 7
6
Single Leg Calf Raise (Weighted)
3
10 reps
RPE 6.5
Week 1
1 / 18 Weeks
Day 2
1
Squat (Barbell)
3 Sets
8 Reps
@7
2
Romanian Deadlift (Barbell)
3 Sets
8 Reps
@7
3
Bulgarian Split Squat (Dumbbell)
3 Sets
10 Reps
@6.5
4
Hanging Knee Raise
3 Sets
10 Reps
@6.5
5
Standing Calf Raise
3 Sets
10 Reps
@6.5
Day 3
1
Light Jog
1 Set
20 mins
@6
Day 4
1
Barbell Row
3 Sets
8 Reps
@7
2
Bench Press (Dumbbell)
3 Sets
8 Reps
@7
3
Chin-Up (Weighted)
3 Sets
8 Reps
@6.5
4
Seated Military Press (Barbell)
3 Sets
8 Reps
@7
5
Lateral Raise (Dumbbell)
3 Sets
10 Reps
@6.5
6
Chest Fly (Dumbbell)
3 Sets
10 Reps
@6.5
7
Incline Curl (Dumbbell)
3 Sets
10 Reps
@6.5
8
French Press
3 Sets
10 Reps
@6.5
Day 1
1
Incline Bench Press (Dumbbell)
3 Sets
8 Reps
@7.5
2
Dumbbell Row
3 Sets
8 Reps
@7.5
3
Bench Press (Close Grip)
3 Sets
10 Reps
@6.5
4
Pull-Up (Weighted)
3 Sets
10 Reps
@6.5
5
Lu Raise
3 Sets
10 Reps
@6
6
Dip (Bodyweight)
3 Sets
10 Reps
@6
7
Bicep Curl (Barbell)
3 Sets
10 Reps
@6.5
Day 5
1
Deadlift (Barbell)
3 Sets
5 Reps
@8
2
Front Squat (Barbell)
3 Sets
8 Reps
@7
3
Good Morning
3 Sets
8 Reps
@6.5
4
Lunge (Dumbbell)
3 Sets
10 Reps
@6.5
5
Sit Up
3 Sets
15 Reps
@7
6
Single Leg Calf Raise (Weighted)
3 Sets
10 Reps
@6.5