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UL

by Louie W.
1 athletes joined

Program Description

Unlock your potential with the UL program, an 18-week strength training journey designed for dedicated lifters. Committing just four days a week, you'll build muscle, enhance endurance, and improve overall fitness through a structured regimen tailored to challenge your limits. Each session focuses on progressive overload and functional movements, ensuring you see real results while keeping your workouts fresh and engaging. Join the ranks of those who are ready to elevate their training and achieve their goals!

Program Overview

  • Level
    Novice
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    18 weeks
  • Time Per Workout
    90 minutes
  • Created
    Nov 02, 2025 08:58
  • Last Edited
    Nov 02, 2025 09:14
Muscle Engagement
Front
Back
MuscleSet
Glutes
11.9%
Upper Back
9.8%
Hamstrings
8.5%
Triceps
7.9%
Biceps
7.9%
Lower Back
7.6%
Quadriceps
6.7%
Middle Delts
6.1%
Front Delts
6.1%
Calves
6.1%
Chest
6.1%
Lats
5.5%
Rear Delts
4.3%
Abs
2.7%
Abductors
1.5%
Forearms
1.2%
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4.8 Stars with 10, 000+ Ratings
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
WEEK 13
WEEK 14
WEEK 15
WEEK 16
WEEK 17
WEEK 18
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
2
5-10 reps
RPE 10
2
Gym Leco Flat Press
2
5-10 reps
RPE 10
3
Strive Shoulder Press
2
5-10 reps
RPE 10
4
Nautilus Pulldown (dual)
2
5-10 reps
RPE 10
5
Chest Supported Row (Machine)
2
5-10 reps
RPE 10
6
Shrug (Dumbbell)
2
5-10 reps
RPE 10
7
Single Arm Pushdown
2
5-10 reps
RPE 10
8
Preacher Curl Prime
2
5-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
2
5-10 reps
RPE 10
2
Gym Leco Flat Press
2
5-10 reps
RPE 10
3
Strive Shoulder Press
2
5-10 reps
RPE 10
4
Nautilus Pulldown (dual)
2
5-10 reps
RPE 10
5
Chest Supported Row (Machine)
2
5-10 reps
RPE 10
6
Shrug (Dumbbell)
2
5-10 reps
RPE 10
7
Single Arm Pushdown
2
5-10 reps
RPE 10
8
Preacher Curl Prime
2
5-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
2
5-10 reps
RPE 10
2
Gym Leco Flat Press
2
5-10 reps
RPE 10
3
Strive Shoulder Press
2
5-10 reps
RPE 10
4
Nautilus Pulldown (dual)
2
5-10 reps
RPE 10
5
Chest Supported Row (Machine)
2
5-10 reps
RPE 10
6
Shrug (Dumbbell)
2
5-10 reps
RPE 10
7
Single Arm Pushdown
2
5-10 reps
RPE 10
8
Preacher Curl Prime
2
5-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
2
5-10 reps
RPE 10
2
Gym Leco Flat Press
2
5-10 reps
RPE 10
3
Strive Shoulder Press
2
5-10 reps
RPE 10
4
Nautilus Pulldown (dual)
2
5-10 reps
RPE 10
5
Chest Supported Row (Machine)
2
5-10 reps
RPE 10
6
Shrug (Dumbbell)
2
5-10 reps
RPE 10
7
Single Arm Pushdown
2
5-10 reps
RPE 10
8
Preacher Curl Prime
2
5-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
2
5-10 reps
RPE 10
2
Gym Leco Flat Press
2
5-10 reps
RPE 10
3
Strive Shoulder Press
2
5-10 reps
RPE 10
4
Nautilus Pulldown (dual)
2
5-10 reps
RPE 10
5
Chest Supported Row (Machine)
2
5-10 reps
RPE 10
6
Shrug (Dumbbell)
2
5-10 reps
RPE 10
7
Single Arm Pushdown
2
5-10 reps
RPE 10
8
Preacher Curl Prime
2
5-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
2
5-10 reps
RPE 10
2
Gym Leco Flat Press
2
5-10 reps
RPE 10
3
Strive Shoulder Press
2
5-10 reps
RPE 10
4
Nautilus Pulldown (dual)
2
5-10 reps
RPE 10
5
Chest Supported Row (Machine)
2
5-10 reps
RPE 10
6
Shrug (Dumbbell)
2
5-10 reps
RPE 10
7
Single Arm Pushdown
2
5-10 reps
RPE 10
8
Preacher Curl Prime
2
5-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
2
5-10 reps
RPE 10
2
Gym Leco Flat Press
2
5-10 reps
RPE 10
3
Strive Shoulder Press
2
5-10 reps
RPE 10
4
Nautilus Pulldown (dual)
2
5-10 reps
RPE 10
5
Chest Supported Row (Machine)
2
5-10 reps
RPE 10
6
Shrug (Dumbbell)
2
5-10 reps
RPE 10
7
Single Arm Pushdown
2
5-10 reps
RPE 10
8
Preacher Curl Prime
2
5-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
2
5-10 reps
RPE 10
2
Gym Leco Flat Press
2
5-10 reps
RPE 10
3
Strive Shoulder Press
2
5-10 reps
RPE 10
4
Nautilus Pulldown (dual)
2
5-10 reps
RPE 10
5
Chest Supported Row (Machine)
2
5-10 reps
RPE 10
6
Shrug (Dumbbell)
2
5-10 reps
RPE 10
7
Single Arm Pushdown
2
5-10 reps
RPE 10
8
Preacher Curl Prime
2
5-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
2
5-10 reps
RPE 10
2
Gym Leco Flat Press
2
5-10 reps
RPE 10
3
Strive Shoulder Press
2
5-10 reps
RPE 10
4
Nautilus Pulldown (dual)
2
5-10 reps
RPE 10
5
Chest Supported Row (Machine)
2
5-10 reps
RPE 10
6
Shrug (Dumbbell)
2
5-10 reps
RPE 10
7
Single Arm Pushdown
2
5-10 reps
RPE 10
8
Preacher Curl Prime
2
5-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
2
5-10 reps
RPE 10
2
Gym Leco Flat Press
2
5-10 reps
RPE 10
3
Strive Shoulder Press
2
5-10 reps
RPE 10
4
Nautilus Pulldown (dual)
2
5-10 reps
RPE 10
5
Chest Supported Row (Machine)
2
5-10 reps
RPE 10
6
Shrug (Dumbbell)
2
5-10 reps
RPE 10
7
Single Arm Pushdown
2
5-10 reps
RPE 10
8
Preacher Curl Prime
2
5-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
2
5-10 reps
RPE 10
2
Gym Leco Flat Press
2
5-10 reps
RPE 10
3
Strive Shoulder Press
2
5-10 reps
RPE 10
4
Nautilus Pulldown (dual)
2
5-10 reps
RPE 10
5
Chest Supported Row (Machine)
2
5-10 reps
RPE 10
6
Shrug (Dumbbell)
2
5-10 reps
RPE 10
7
Single Arm Pushdown
2
5-10 reps
RPE 10
8
Preacher Curl Prime
2
5-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
2
5-10 reps
RPE 10
2
Gym Leco Flat Press
2
5-10 reps
RPE 10
3
Strive Shoulder Press
2
5-10 reps
RPE 10
4
Nautilus Pulldown (dual)
2
5-10 reps
RPE 10
5
Chest Supported Row (Machine)
2
5-10 reps
RPE 10
6
Shrug (Dumbbell)
2
5-10 reps
RPE 10
7
Single Arm Pushdown
2
5-10 reps
RPE 10
8
Preacher Curl Prime
2
5-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
2
5-10 reps
RPE 10
2
Gym Leco Flat Press
2
5-10 reps
RPE 10
3
Strive Shoulder Press
2
5-10 reps
RPE 10
4
Nautilus Pulldown (dual)
2
5-10 reps
RPE 10
5
Chest Supported Row (Machine)
2
5-10 reps
RPE 10
6
Shrug (Dumbbell)
2
5-10 reps
RPE 10
7
Single Arm Pushdown
2
5-10 reps
RPE 10
8
Preacher Curl Prime
2
5-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
2
5-10 reps
RPE 10
2
Gym Leco Flat Press
2
5-10 reps
RPE 10
3
Strive Shoulder Press
2
5-10 reps
RPE 10
4
Nautilus Pulldown (dual)
2
5-10 reps
RPE 10
5
Chest Supported Row (Machine)
2
5-10 reps
RPE 10
6
Shrug (Dumbbell)
2
5-10 reps
RPE 10
7
Single Arm Pushdown
2
5-10 reps
RPE 10
8
Preacher Curl Prime
2
5-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
2
5-10 reps
RPE 10
2
Gym Leco Flat Press
2
5-10 reps
RPE 10
3
Strive Shoulder Press
2
5-10 reps
RPE 10
4
Nautilus Pulldown (dual)
2
5-10 reps
RPE 10
5
Chest Supported Row (Machine)
2
5-10 reps
RPE 10
6
Shrug (Dumbbell)
2
5-10 reps
RPE 10
7
Single Arm Pushdown
2
5-10 reps
RPE 10
8
Preacher Curl Prime
2
5-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
2
5-10 reps
RPE 10
2
Gym Leco Flat Press
2
5-10 reps
RPE 10
3
Strive Shoulder Press
2
5-10 reps
RPE 10
4
Nautilus Pulldown (dual)
2
5-10 reps
RPE 10
5
Chest Supported Row (Machine)
2
5-10 reps
RPE 10
6
Shrug (Dumbbell)
2
5-10 reps
RPE 10
7
Single Arm Pushdown
2
5-10 reps
RPE 10
8
Preacher Curl Prime
2
5-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
2
5-10 reps
RPE 10
2
Gym Leco Flat Press
2
5-10 reps
RPE 10
3
Strive Shoulder Press
2
5-10 reps
RPE 10
4
Nautilus Pulldown (dual)
2
5-10 reps
RPE 10
5
Chest Supported Row (Machine)
2
5-10 reps
RPE 10
6
Shrug (Dumbbell)
2
5-10 reps
RPE 10
7
Single Arm Pushdown
2
5-10 reps
RPE 10
8
Preacher Curl Prime
2
5-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
2
5-10 reps
RPE 10
2
Gym Leco Flat Press
2
5-10 reps
RPE 10
3
Strive Shoulder Press
2
5-10 reps
RPE 10
4
Nautilus Pulldown (dual)
2
5-10 reps
RPE 10
5
Chest Supported Row (Machine)
2
5-10 reps
RPE 10
6
Shrug (Dumbbell)
2
5-10 reps
RPE 10
7
Single Arm Pushdown
2
5-10 reps
RPE 10
8
Preacher Curl Prime
2
5-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cybex Leg Curl Vr3
2
5-10 reps
RPE 10
2
Leg Extension
2
5-10 reps
RPE 10
3
Pendulum Squat
2
5-10 reps
RPE 10
4
Romanian Deadlift (Dumbbell)
2
5-10 reps
RPE 10
5
Hip Abductor (Machine)
1
5-10 reps
RPE 10
6
Back Extension
2
5-10 reps
RPE 10
7
Calf Raise (Machine)
2
5-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cybex Leg Curl Vr3
2
5-10 reps
RPE 10
2
Leg Extension
2
5-10 reps
RPE 10
3
Pendulum Squat
2
5-10 reps
RPE 10
4
Romanian Deadlift (Dumbbell)
2
5-10 reps
RPE 10
5
Hip Abductor (Machine)
1
5-10 reps
RPE 10
6
Back Extension
2
5-10 reps
RPE 10
7
Calf Raise (Machine)
2
5-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cybex Leg Curl Vr3
2
5-10 reps
RPE 10
2
Leg Extension
2
5-10 reps
RPE 10
3
Pendulum Squat
2
5-10 reps
RPE 10
4
Romanian Deadlift (Dumbbell)
2
5-10 reps
RPE 10
5
Hip Abductor (Machine)
1
5-10 reps
RPE 10
6
Back Extension
2
5-10 reps
RPE 10
7
Calf Raise (Machine)
2
5-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cybex Leg Curl Vr3
2
5-10 reps
RPE 10
2
Leg Extension
2
5-10 reps
RPE 10
3
Pendulum Squat
2
5-10 reps
RPE 10
4
Romanian Deadlift (Dumbbell)
2
5-10 reps
RPE 10
5
Hip Abductor (Machine)
1
5-10 reps
RPE 10
6
Back Extension
2
5-10 reps
RPE 10
7
Calf Raise (Machine)
2
5-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cybex Leg Curl Vr3
2
5-10 reps
RPE 10
2
Leg Extension
2
5-10 reps
RPE 10
3
Pendulum Squat
2
5-10 reps
RPE 10
4
Romanian Deadlift (Dumbbell)
2
5-10 reps
RPE 10
5
Hip Abductor (Machine)
1
5-10 reps
RPE 10
6
Back Extension
2
5-10 reps
RPE 10
7
Calf Raise (Machine)
2
5-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cybex Leg Curl Vr3
2
5-10 reps
RPE 10
2
Leg Extension
2
5-10 reps
RPE 10
3
Pendulum Squat
2
5-10 reps
RPE 10
4
Romanian Deadlift (Dumbbell)
2
5-10 reps
RPE 10
5
Hip Abductor (Machine)
1
5-10 reps
RPE 10
6
Back Extension
2
5-10 reps
RPE 10
7
Calf Raise (Machine)
2
5-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cybex Leg Curl Vr3
2
5-10 reps
RPE 10
2
Leg Extension
2
5-10 reps
RPE 10
3
Pendulum Squat
2
5-10 reps
RPE 10
4
Romanian Deadlift (Dumbbell)
2
5-10 reps
RPE 10
5
Hip Abductor (Machine)
1
5-10 reps
RPE 10
6
Back Extension
2
5-10 reps
RPE 10
7
Calf Raise (Machine)
2
5-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cybex Leg Curl Vr3
2
5-10 reps
RPE 10
2
Leg Extension
2
5-10 reps
RPE 10
3
Pendulum Squat
2
5-10 reps
RPE 10
4
Romanian Deadlift (Dumbbell)
2
5-10 reps
RPE 10
5
Hip Abductor (Machine)
1
5-10 reps
RPE 10
6
Back Extension
2
5-10 reps
RPE 10
7
Calf Raise (Machine)
2
5-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cybex Leg Curl Vr3
2
5-10 reps
RPE 10
2
Leg Extension
2
5-10 reps
RPE 10
3
Pendulum Squat
2
5-10 reps
RPE 10
4
Romanian Deadlift (Dumbbell)
2
5-10 reps
RPE 10
5
Hip Abductor (Machine)
1
5-10 reps
RPE 10
6
Back Extension
2
5-10 reps
RPE 10
7
Calf Raise (Machine)
2
5-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cybex Leg Curl Vr3
2
5-10 reps
RPE 10
2
Leg Extension
2
5-10 reps
RPE 10
3
Pendulum Squat
2
5-10 reps
RPE 10
4
Romanian Deadlift (Dumbbell)
2
5-10 reps
RPE 10
5
Hip Abductor (Machine)
1
5-10 reps
RPE 10
6
Back Extension
2
5-10 reps
RPE 10
7
Calf Raise (Machine)
2
5-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cybex Leg Curl Vr3
2
5-10 reps
RPE 10
2
Leg Extension
2
5-10 reps
RPE 10
3
Pendulum Squat
2
5-10 reps
RPE 10
4
Romanian Deadlift (Dumbbell)
2
5-10 reps
RPE 10
5
Hip Abductor (Machine)
1
5-10 reps
RPE 10
6
Back Extension
2
5-10 reps
RPE 10
7
Calf Raise (Machine)
2
5-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cybex Leg Curl Vr3
2
5-10 reps
RPE 10
2
Leg Extension
2
5-10 reps
RPE 10
3
Pendulum Squat
2
5-10 reps
RPE 10
4
Romanian Deadlift (Dumbbell)
2
5-10 reps
RPE 10
5
Hip Abductor (Machine)
1
5-10 reps
RPE 10
6
Back Extension
2
5-10 reps
RPE 10
7
Calf Raise (Machine)
2
5-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cybex Leg Curl Vr3
2
5-10 reps
RPE 10
2
Leg Extension
2
5-10 reps
RPE 10
3
Pendulum Squat
2
5-10 reps
RPE 10
4
Romanian Deadlift (Dumbbell)
2
5-10 reps
RPE 10
5
Hip Abductor (Machine)
1
5-10 reps
RPE 10
6
Back Extension
2
5-10 reps
RPE 10
7
Calf Raise (Machine)
2
5-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cybex Leg Curl Vr3
2
5-10 reps
RPE 10
2
Leg Extension
2
5-10 reps
RPE 10
3
Pendulum Squat
2
5-10 reps
RPE 10
4
Romanian Deadlift (Dumbbell)
2
5-10 reps
RPE 10
5
Hip Abductor (Machine)
1
5-10 reps
RPE 10
6
Back Extension
2
5-10 reps
RPE 10
7
Calf Raise (Machine)
2
5-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cybex Leg Curl Vr3
2
5-10 reps
RPE 10
2
Leg Extension
2
5-10 reps
RPE 10
3
Pendulum Squat
2
5-10 reps
RPE 10
4
Romanian Deadlift (Dumbbell)
2
5-10 reps
RPE 10
5
Hip Abductor (Machine)
1
5-10 reps
RPE 10
6
Back Extension
2
5-10 reps
RPE 10
7
Calf Raise (Machine)
2
5-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cybex Leg Curl Vr3
2
5-10 reps
RPE 10
2
Leg Extension
2
5-10 reps
RPE 10
3
Pendulum Squat
2
5-10 reps
RPE 10
4
Romanian Deadlift (Dumbbell)
2
5-10 reps
RPE 10
5
Hip Abductor (Machine)
1
5-10 reps
RPE 10
6
Back Extension
2
5-10 reps
RPE 10
7
Calf Raise (Machine)
2
5-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cybex Leg Curl Vr3
2
5-10 reps
RPE 10
2
Leg Extension
2
5-10 reps
RPE 10
3
Pendulum Squat
2
5-10 reps
RPE 10
4
Romanian Deadlift (Dumbbell)
2
5-10 reps
RPE 10
5
Hip Abductor (Machine)
1
5-10 reps
RPE 10
6
Back Extension
2
5-10 reps
RPE 10
7
Calf Raise (Machine)
2
5-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cybex Leg Curl Vr3
2
5-10 reps
RPE 10
2
Leg Extension
2
5-10 reps
RPE 10
3
Pendulum Squat
2
5-10 reps
RPE 10
4
Romanian Deadlift (Dumbbell)
2
5-10 reps
RPE 10
5
Hip Abductor (Machine)
1
5-10 reps
RPE 10
6
Back Extension
2
5-10 reps
RPE 10
7
Calf Raise (Machine)
2
5-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
2
5-10 reps
RPE 10
2
Incline Bench Press (Smith Machine)
2
5-10 reps
RPE 10
3
Nautilus Shoulder Press
1
5-10 reps
RPE 10
4
Pec Deck (Machine)
2
5-10 reps
RPE 10
5
Incline Curl (Dumbbell)
2
5-10 reps
RPE 10
6
Hammer Curl (Dumbbell)
2
5-10 reps
RPE 10
7
Tricep Pushdown (Cable)
2
5-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
2
5-10 reps
RPE 10
2
Incline Bench Press (Smith Machine)
2
5-10 reps
RPE 10
3
Nautilus Shoulder Press
1
5-10 reps
RPE 10
4
Pec Deck (Machine)
2
5-10 reps
RPE 10
5
Incline Curl (Dumbbell)
2
5-10 reps
RPE 10
6
Hammer Curl (Dumbbell)
2
5-10 reps
RPE 10
7
Tricep Pushdown (Cable)
2
5-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
2
5-10 reps
RPE 10
2
Incline Bench Press (Smith Machine)
2
5-10 reps
RPE 10
3
Nautilus Shoulder Press
1
5-10 reps
RPE 10
4
Pec Deck (Machine)
2
5-10 reps
RPE 10
5
Incline Curl (Dumbbell)
2
5-10 reps
RPE 10
6
Hammer Curl (Dumbbell)
2
5-10 reps
RPE 10
7
Tricep Pushdown (Cable)
2
5-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
2
5-10 reps
RPE 10
2
Incline Bench Press (Smith Machine)
2
5-10 reps
RPE 10
3
Nautilus Shoulder Press
1
5-10 reps
RPE 10
4
Pec Deck (Machine)
2
5-10 reps
RPE 10
5
Incline Curl (Dumbbell)
2
5-10 reps
RPE 10
6
Hammer Curl (Dumbbell)
2
5-10 reps
RPE 10
7
Tricep Pushdown (Cable)
2
5-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
2
5-10 reps
RPE 10
2
Incline Bench Press (Smith Machine)
2
5-10 reps
RPE 10
3
Nautilus Shoulder Press
1
5-10 reps
RPE 10
4
Pec Deck (Machine)
2
5-10 reps
RPE 10
5
Incline Curl (Dumbbell)
2
5-10 reps
RPE 10
6
Hammer Curl (Dumbbell)
2
5-10 reps
RPE 10
7
Tricep Pushdown (Cable)
2
5-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
2
5-10 reps
RPE 10
2
Incline Bench Press (Smith Machine)
2
5-10 reps
RPE 10
3
Nautilus Shoulder Press
1
5-10 reps
RPE 10
4
Pec Deck (Machine)
2
5-10 reps
RPE 10
5
Incline Curl (Dumbbell)
2
5-10 reps
RPE 10
6
Hammer Curl (Dumbbell)
2
5-10 reps
RPE 10
7
Tricep Pushdown (Cable)
2
5-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
2
5-10 reps
RPE 10
2
Incline Bench Press (Smith Machine)
2
5-10 reps
RPE 10
3
Nautilus Shoulder Press
1
5-10 reps
RPE 10
4
Pec Deck (Machine)
2
5-10 reps
RPE 10
5
Incline Curl (Dumbbell)
2
5-10 reps
RPE 10
6
Hammer Curl (Dumbbell)
2
5-10 reps
RPE 10
7
Tricep Pushdown (Cable)
2
5-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
2
5-10 reps
RPE 10
2
Incline Bench Press (Smith Machine)
2
5-10 reps
RPE 10
3
Nautilus Shoulder Press
1
5-10 reps
RPE 10
4
Pec Deck (Machine)
2
5-10 reps
RPE 10
5
Incline Curl (Dumbbell)
2
5-10 reps
RPE 10
6
Hammer Curl (Dumbbell)
2
5-10 reps
RPE 10
7
Tricep Pushdown (Cable)
2
5-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
2
5-10 reps
RPE 10
2
Incline Bench Press (Smith Machine)
2
5-10 reps
RPE 10
3
Nautilus Shoulder Press
1
5-10 reps
RPE 10
4
Pec Deck (Machine)
2
5-10 reps
RPE 10
5
Incline Curl (Dumbbell)
2
5-10 reps
RPE 10
6
Hammer Curl (Dumbbell)
2
5-10 reps
RPE 10
7
Tricep Pushdown (Cable)
2
5-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
2
5-10 reps
RPE 10
2
Incline Bench Press (Smith Machine)
2
5-10 reps
RPE 10
3
Nautilus Shoulder Press
1
5-10 reps
RPE 10
4
Pec Deck (Machine)
2
5-10 reps
RPE 10
5
Incline Curl (Dumbbell)
2
5-10 reps
RPE 10
6
Hammer Curl (Dumbbell)
2
5-10 reps
RPE 10
7
Tricep Pushdown (Cable)
2
5-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
2
5-10 reps
RPE 10
2
Incline Bench Press (Smith Machine)
2
5-10 reps
RPE 10
3
Nautilus Shoulder Press
1
5-10 reps
RPE 10
4
Pec Deck (Machine)
2
5-10 reps
RPE 10
5
Incline Curl (Dumbbell)
2
5-10 reps
RPE 10
6
Hammer Curl (Dumbbell)
2
5-10 reps
RPE 10
7
Tricep Pushdown (Cable)
2
5-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
2
5-10 reps
RPE 10
2
Incline Bench Press (Smith Machine)
2
5-10 reps
RPE 10
3
Nautilus Shoulder Press
1
5-10 reps
RPE 10
4
Pec Deck (Machine)
2
5-10 reps
RPE 10
5
Incline Curl (Dumbbell)
2
5-10 reps
RPE 10
6
Hammer Curl (Dumbbell)
2
5-10 reps
RPE 10
7
Tricep Pushdown (Cable)
2
5-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
2
5-10 reps
RPE 10
2
Incline Bench Press (Smith Machine)
2
5-10 reps
RPE 10
3
Nautilus Shoulder Press
1
5-10 reps
RPE 10
4
Pec Deck (Machine)
2
5-10 reps
RPE 10
5
Incline Curl (Dumbbell)
2
5-10 reps
RPE 10
6
Hammer Curl (Dumbbell)
2
5-10 reps
RPE 10
7
Tricep Pushdown (Cable)
2
5-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
2
5-10 reps
RPE 10
2
Incline Bench Press (Smith Machine)
2
5-10 reps
RPE 10
3
Nautilus Shoulder Press
1
5-10 reps
RPE 10
4
Pec Deck (Machine)
2
5-10 reps
RPE 10
5
Incline Curl (Dumbbell)
2
5-10 reps
RPE 10
6
Hammer Curl (Dumbbell)
2
5-10 reps
RPE 10
7
Tricep Pushdown (Cable)
2
5-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
2
5-10 reps
RPE 10
2
Incline Bench Press (Smith Machine)
2
5-10 reps
RPE 10
3
Nautilus Shoulder Press
1
5-10 reps
RPE 10
4
Pec Deck (Machine)
2
5-10 reps
RPE 10
5
Incline Curl (Dumbbell)
2
5-10 reps
RPE 10
6
Hammer Curl (Dumbbell)
2
5-10 reps
RPE 10
7
Tricep Pushdown (Cable)
2
5-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
2
5-10 reps
RPE 10
2
Incline Bench Press (Smith Machine)
2
5-10 reps
RPE 10
3
Nautilus Shoulder Press
1
5-10 reps
RPE 10
4
Pec Deck (Machine)
2
5-10 reps
RPE 10
5
Incline Curl (Dumbbell)
2
5-10 reps
RPE 10
6
Hammer Curl (Dumbbell)
2
5-10 reps
RPE 10
7
Tricep Pushdown (Cable)
2
5-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
2
5-10 reps
RPE 10
2
Incline Bench Press (Smith Machine)
2
5-10 reps
RPE 10
3
Nautilus Shoulder Press
1
5-10 reps
RPE 10
4
Pec Deck (Machine)
2
5-10 reps
RPE 10
5
Incline Curl (Dumbbell)
2
5-10 reps
RPE 10
6
Hammer Curl (Dumbbell)
2
5-10 reps
RPE 10
7
Tricep Pushdown (Cable)
2
5-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
2
5-10 reps
RPE 10
2
Incline Bench Press (Smith Machine)
2
5-10 reps
RPE 10
3
Nautilus Shoulder Press
1
5-10 reps
RPE 10
4
Pec Deck (Machine)
2
5-10 reps
RPE 10
5
Incline Curl (Dumbbell)
2
5-10 reps
RPE 10
6
Hammer Curl (Dumbbell)
2
5-10 reps
RPE 10
7
Tricep Pushdown (Cable)
2
5-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
2
5-8 reps
RPE 10
2
Leg Curl Cybex
2
5-10 reps
RPE 10
3
Hip Press
2
5-10 reps
RPE 10
4
Lat Pulldown (Neutral Grip)
2
5-10 reps
RPE 10
5
Reverse Pec Deck
2
5-10 reps
RPE 10
6
Cable Row (Upper Back)
2
5-10 reps
RPE 10
7
Hip Thrust (Machine)
1
5-10 reps
RPE 10
8
Calf Raise (Leg Press)
2
5-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
2
5-8 reps
RPE 10
2
Leg Curl Cybex
2
5-10 reps
RPE 10
3
Hip Press
2
5-10 reps
RPE 10
4
Lat Pulldown (Neutral Grip)
2
5-10 reps
RPE 10
5
Reverse Pec Deck
2
5-10 reps
RPE 10
6
Cable Row (Upper Back)
2
5-10 reps
RPE 10
7
Hip Thrust (Machine)
1
5-10 reps
RPE 10
8
Calf Raise (Leg Press)
2
5-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
2
5-8 reps
RPE 10
2
Leg Curl Cybex
2
5-10 reps
RPE 10
3
Hip Press
2
5-10 reps
RPE 10
4
Lat Pulldown (Neutral Grip)
2
5-10 reps
RPE 10
5
Reverse Pec Deck
2
5-10 reps
RPE 10
6
Cable Row (Upper Back)
2
5-10 reps
RPE 10
7
Hip Thrust (Machine)
1
5-10 reps
RPE 10
8
Calf Raise (Leg Press)
2
5-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
2
5-8 reps
RPE 10
2
Leg Curl Cybex
2
5-10 reps
RPE 10
3
Hip Press
2
5-10 reps
RPE 10
4
Lat Pulldown (Neutral Grip)
2
5-10 reps
RPE 10
5
Reverse Pec Deck
2
5-10 reps
RPE 10
6
Cable Row (Upper Back)
2
5-10 reps
RPE 10
7
Hip Thrust (Machine)
1
5-10 reps
RPE 10
8
Calf Raise (Leg Press)
2
5-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
2
5-8 reps
RPE 10
2
Leg Curl Cybex
2
5-10 reps
RPE 10
3
Hip Press
2
5-10 reps
RPE 10
4
Lat Pulldown (Neutral Grip)
2
5-10 reps
RPE 10
5
Reverse Pec Deck
2
5-10 reps
RPE 10
6
Cable Row (Upper Back)
2
5-10 reps
RPE 10
7
Hip Thrust (Machine)
1
5-10 reps
RPE 10
8
Calf Raise (Leg Press)
2
5-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
2
5-8 reps
RPE 10
2
Leg Curl Cybex
2
5-10 reps
RPE 10
3
Hip Press
2
5-10 reps
RPE 10
4
Lat Pulldown (Neutral Grip)
2
5-10 reps
RPE 10
5
Reverse Pec Deck
2
5-10 reps
RPE 10
6
Cable Row (Upper Back)
2
5-10 reps
RPE 10
7
Hip Thrust (Machine)
1
5-10 reps
RPE 10
8
Calf Raise (Leg Press)
2
5-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
2
5-8 reps
RPE 10
2
Leg Curl Cybex
2
5-10 reps
RPE 10
3
Hip Press
2
5-10 reps
RPE 10
4
Lat Pulldown (Neutral Grip)
2
5-10 reps
RPE 10
5
Reverse Pec Deck
2
5-10 reps
RPE 10
6
Cable Row (Upper Back)
2
5-10 reps
RPE 10
7
Hip Thrust (Machine)
1
5-10 reps
RPE 10
8
Calf Raise (Leg Press)
2
5-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
2
5-8 reps
RPE 10
2
Leg Curl Cybex
2
5-10 reps
RPE 10
3
Hip Press
2
5-10 reps
RPE 10
4
Lat Pulldown (Neutral Grip)
2
5-10 reps
RPE 10
5
Reverse Pec Deck
2
5-10 reps
RPE 10
6
Cable Row (Upper Back)
2
5-10 reps
RPE 10
7
Hip Thrust (Machine)
1
5-10 reps
RPE 10
8
Calf Raise (Leg Press)
2
5-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
2
5-8 reps
RPE 10
2
Leg Curl Cybex
2
5-10 reps
RPE 10
3
Hip Press
2
5-10 reps
RPE 10
4
Lat Pulldown (Neutral Grip)
2
5-10 reps
RPE 10
5
Reverse Pec Deck
2
5-10 reps
RPE 10
6
Cable Row (Upper Back)
2
5-10 reps
RPE 10
7
Hip Thrust (Machine)
1
5-10 reps
RPE 10
8
Calf Raise (Leg Press)
2
5-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
2
5-8 reps
RPE 10
2
Leg Curl Cybex
2
5-10 reps
RPE 10
3
Hip Press
2
5-10 reps
RPE 10
4
Lat Pulldown (Neutral Grip)
2
5-10 reps
RPE 10
5
Reverse Pec Deck
2
5-10 reps
RPE 10
6
Cable Row (Upper Back)
2
5-10 reps
RPE 10
7
Hip Thrust (Machine)
1
5-10 reps
RPE 10
8
Calf Raise (Leg Press)
2
5-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
2
5-8 reps
RPE 10
2
Leg Curl Cybex
2
5-10 reps
RPE 10
3
Hip Press
2
5-10 reps
RPE 10
4
Lat Pulldown (Neutral Grip)
2
5-10 reps
RPE 10
5
Reverse Pec Deck
2
5-10 reps
RPE 10
6
Cable Row (Upper Back)
2
5-10 reps
RPE 10
7
Hip Thrust (Machine)
1
5-10 reps
RPE 10
8
Calf Raise (Leg Press)
2
5-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
2
5-8 reps
RPE 10
2
Leg Curl Cybex
2
5-10 reps
RPE 10
3
Hip Press
2
5-10 reps
RPE 10
4
Lat Pulldown (Neutral Grip)
2
5-10 reps
RPE 10
5
Reverse Pec Deck
2
5-10 reps
RPE 10
6
Cable Row (Upper Back)
2
5-10 reps
RPE 10
7
Hip Thrust (Machine)
1
5-10 reps
RPE 10
8
Calf Raise (Leg Press)
2
5-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
2
5-8 reps
RPE 10
2
Leg Curl Cybex
2
5-10 reps
RPE 10
3
Hip Press
2
5-10 reps
RPE 10
4
Lat Pulldown (Neutral Grip)
2
5-10 reps
RPE 10
5
Reverse Pec Deck
2
5-10 reps
RPE 10
6
Cable Row (Upper Back)
2
5-10 reps
RPE 10
7
Hip Thrust (Machine)
1
5-10 reps
RPE 10
8
Calf Raise (Leg Press)
2
5-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
2
5-8 reps
RPE 10
2
Leg Curl Cybex
2
5-10 reps
RPE 10
3
Hip Press
2
5-10 reps
RPE 10
4
Lat Pulldown (Neutral Grip)
2
5-10 reps
RPE 10
5
Reverse Pec Deck
2
5-10 reps
RPE 10
6
Cable Row (Upper Back)
2
5-10 reps
RPE 10
7
Hip Thrust (Machine)
1
5-10 reps
RPE 10
8
Calf Raise (Leg Press)
2
5-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
2
5-8 reps
RPE 10
2
Leg Curl Cybex
2
5-10 reps
RPE 10
3
Hip Press
2
5-10 reps
RPE 10
4
Lat Pulldown (Neutral Grip)
2
5-10 reps
RPE 10
5
Reverse Pec Deck
2
5-10 reps
RPE 10
6
Cable Row (Upper Back)
2
5-10 reps
RPE 10
7
Hip Thrust (Machine)
1
5-10 reps
RPE 10
8
Calf Raise (Leg Press)
2
5-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
2
5-8 reps
RPE 10
2
Leg Curl Cybex
2
5-10 reps
RPE 10
3
Hip Press
2
5-10 reps
RPE 10
4
Lat Pulldown (Neutral Grip)
2
5-10 reps
RPE 10
5
Reverse Pec Deck
2
5-10 reps
RPE 10
6
Cable Row (Upper Back)
2
5-10 reps
RPE 10
7
Hip Thrust (Machine)
1
5-10 reps
RPE 10
8
Calf Raise (Leg Press)
2
5-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
2
5-8 reps
RPE 10
2
Leg Curl Cybex
2
5-10 reps
RPE 10
3
Hip Press
2
5-10 reps
RPE 10
4
Lat Pulldown (Neutral Grip)
2
5-10 reps
RPE 10
5
Reverse Pec Deck
2
5-10 reps
RPE 10
6
Cable Row (Upper Back)
2
5-10 reps
RPE 10
7
Hip Thrust (Machine)
1
5-10 reps
RPE 10
8
Calf Raise (Leg Press)
2
5-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
2
5-8 reps
RPE 10
2
Leg Curl Cybex
2
5-10 reps
RPE 10
3
Hip Press
2
5-10 reps
RPE 10
4
Lat Pulldown (Neutral Grip)
2
5-10 reps
RPE 10
5
Reverse Pec Deck
2
5-10 reps
RPE 10
6
Cable Row (Upper Back)
2
5-10 reps
RPE 10
7
Hip Thrust (Machine)
1
5-10 reps
RPE 10
8
Calf Raise (Leg Press)
2
5-10 reps
RPE 10
Week 1
1 / 18 Weeks
Day 1
1
Lateral Raise (Machine)
1 Set
1 Set
5-10 Reps
5-10 Reps
@10
@10
2
Gym Leco Flat Press
1 Set
1 Set
5-10 Reps
5-10 Reps
@10
@10
3
Strive Shoulder Press
1 Set
1 Set
5-10 Reps
5-10 Reps
@10
@10
4
Nautilus Pulldown (dual)
1 Set
1 Set
5-10 Reps
5-10 Reps
@10
@10
5
Chest Supported Row (Machine)
1 Set
1 Set
5-10 Reps
5-10 Reps
@10
@10
6
Shrug (Dumbbell)
1 Set
1 Set
5-10 Reps
5-10 Reps
@10
@10
7
Single Arm Pushdown
1 Set
1 Set
5-10 Reps
5-10 Reps
@10
@10
8
Preacher Curl Prime
1 Set
1 Set
5-10 Reps
5-10 Reps
@10
@10
Day 2
1
Cybex Leg Curl Vr3
1 Set
1 Set
5-10 Reps
5-10 Reps
@10
@10
2
Leg Extension
1 Set
1 Set
5-10 Reps
5-10 Reps
@10
@10
3
Pendulum Squat
1 Set
1 Set
5-10 Reps
5-10 Reps
@10
@10
4
Romanian Deadlift (Dumbbell)
1 Set
1 Set
5-10 Reps
5-10 Reps
@10
@10
5
Hip Abductor (Machine)
1 Set
5-10 Reps
@10
6
Back Extension
1 Set
1 Set
5-10 Reps
5-10 Reps
@10
@10
7
Calf Raise (Machine)
1 Set
1 Set
5-10 Reps
5-10 Reps
@10
@10
Day 3
1
Lateral Raise (Cable)
1 Set
1 Set
5-10 Reps
5-10 Reps
@10
@10
2
Incline Bench Press (Smith Machine)
1 Set
1 Set
5-10 Reps
5-10 Reps
@10
@10
3
Nautilus Shoulder Press
1 Set
5-10 Reps
@10
4
Pec Deck (Machine)
1 Set
1 Set
5-10 Reps
5-10 Reps
@10
@10
5
Incline Curl (Dumbbell)
1 Set
1 Set
5-10 Reps
5-10 Reps
@10
@10
6
Hammer Curl (Dumbbell)
1 Set
1 Set
5-10 Reps
5-10 Reps
@10
@10
7
Tricep Pushdown (Cable)
1 Set
1 Set
5-10 Reps
5-10 Reps
@10
@10
Day 4
1
Stiff Leg Deadlift
1 Set
1 Set
5-8 Reps
5-8 Reps
@10
@10
2
Leg Curl Cybex
1 Set
1 Set
5-10 Reps
5-10 Reps
@10
@10
3
Hip Press
1 Set
1 Set
5-10 Reps
5-10 Reps
@10
@10
4
Lat Pulldown (Neutral Grip)
1 Set
1 Set
5-10 Reps
5-10 Reps
@10
@10
5
Reverse Pec Deck
1 Set
1 Set
5-10 Reps
5-10 Reps
@10
@10
6
Cable Row (Upper Back)
1 Set
1 Set
5-10 Reps
5-10 Reps
@10
@10
7
Hip Thrust (Machine)
1 Set
5-10 Reps
@10
8
Calf Raise (Leg Press)
1 Set
1 Set
5-10 Reps
5-10 Reps
@10
@10