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Scienced Based Upper-Lower Program (ULUL)

by Warner P.
6 athletes joined
5.0
(1 rating)

Program Description

Grow as much as possible while minimizing fatigue and taking sets to task failure.

Program Overview

  • Level
    Intermediate, Novice, Advanced
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    10 weeks
  • Time Per Workout
    80 minutes
  • Created
    Jun 19, 2025 06:40
  • Last Edited
    Aug 03, 2025 04:27

Summary

Unlock your strength potential with the Science-Based Upper-Lower Program (ULUL), a comprehensive 10-week training regimen designed for serious lifters. Comprising four sessions per week, this program alternates between upper and lower body workouts, utilizing a variety of machines and free weights to target all major muscle groups. With a focus on progressive overload and optimal recovery, you'll build muscle, enhance performance, and achieve your fitness goals effectively. Get ready to transform your physique and elevate your training game!
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BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Plate Loaded)
2
5-8 reps
RPE 10
2
Chest Press (Machine)
1
1
4-8 reps
4-8 reps
RPE 8.5
RPE 10
3
Pec Deck (Machine)
1
5-8 reps
RPE 10
4
Chest Supported Row (Machine)
2
5-8 reps
RPE 10
5
Lat Pulldown
2
5-8 reps
RPE 10
6
Tricep Pushdown (Cable)
2
5-8 reps
RPE 10
7
Bicep Curl (Dumbbell)
2
5-8 reps
RPE 10
8
Preacher Curl (EZ Bar)
1
5-8 reps
RPE 10
9
Rear Delt Fly (Cable)
1
5-8 reps
RPE 10
10
Lateral Raise (Machine)
2
5-8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
5-8 reps
RPE 10
2
Shoulder Press (Plate Loaded)
2
5-8 reps
RPE 10
3
Pec Deck (Machine)
1
5-8 reps
RPE 10
4
Chest Supported Row (Machine)
2
5-8 reps
RPE 10
5
Lat Pulldown
2
5-8 reps
RPE 10
6
Tricep Pushdown (Cable)
2
5-8 reps
RPE 10
7
Bicep Curl (Dumbbell)
2
5-8 reps
RPE 10
8
Rear Delt Fly (Cable)
1
5-8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
1
4-8 reps
4-8 reps
RPE 8.5
RPE 10
2
Shoulder Press (Plate Loaded)
2
5-8 reps
RPE 10
3
Pec Deck (Machine)
1
5-8 reps
RPE 10
4
Chest Supported Row (Machine)
2
5-8 reps
RPE 10
5
Lat Pulldown
2
5-8 reps
RPE 10
6
Tricep Pushdown (Cable)
2
5-8 reps
RPE 10
7
Bicep Curl (Dumbbell)
2
5-8 reps
RPE 10
8
Rear Delt Fly (Cable)
1
5-8 reps
RPE 10
9
Lateral Raise (Machine)
2
5-8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
1
4-8 reps
4-8 reps
RPE 8.5
RPE 10
2
Shoulder Press (Plate Loaded)
2
5-8 reps
RPE 10
3
Pec Deck (Machine)
1
5-8 reps
RPE 10
4
Chest Supported Row (Machine)
2
5-8 reps
RPE 10
5
Lat Pulldown
2
5-8 reps
RPE 10
6
Tricep Pushdown (Cable)
2
5-8 reps
RPE 10
7
Bicep Curl (Dumbbell)
2
5-8 reps
RPE 10
8
Rear Delt Fly (Cable)
1
5-8 reps
RPE 10
9
Lateral Raise (Machine)
2
5-8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Plate Loaded)
2
5-8 reps
RPE 10
2
Chest Press (Machine)
1
1
4-8 reps
4-8 reps
RPE 8.5
RPE 10
3
Pec Deck (Machine)
1
5-8 reps
RPE 10
4
Chest Supported Row (Machine)
2
5-8 reps
RPE 10
5
Lat Pulldown
2
5-8 reps
RPE 10
6
Tricep Pushdown (Cable)
2
5-8 reps
RPE 10
7
Bicep Curl (Dumbbell)
2
5-8 reps
RPE 10
8
Preacher Curl (EZ Bar)
1
5-8 reps
RPE 10
9
Rear Delt Fly (Cable)
1
5-8 reps
RPE 10
10
Lateral Raise (Machine)
2
5-8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Plate Loaded)
2
5-8 reps
RPE 10
2
Chest Press (Machine)
1
1
4-8 reps
4-8 reps
RPE 8.5
RPE 10
3
Pec Deck (Machine)
1
5-8 reps
RPE 10
4
Chest Supported Row (Machine)
2
5-8 reps
RPE 10
5
Lat Pulldown
2
5-8 reps
RPE 10
6
Tricep Pushdown (Cable)
2
5-8 reps
RPE 10
7
Bicep Curl (Dumbbell)
2
5-8 reps
RPE 10
8
Preacher Curl (EZ Bar)
1
5-8 reps
RPE 10
9
Rear Delt Fly (Cable)
1
5-8 reps
RPE 10
10
Lateral Raise (Machine)
2
5-8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Plate Loaded)
2
5-8 reps
RPE 10
2
Chest Press (Machine)
1
1
4-8 reps
4-8 reps
RPE 8.5
RPE 10
3
Pec Deck (Machine)
1
5-8 reps
RPE 10
4
Chest Supported Row (Machine)
2
5-8 reps
RPE 10
5
Lat Pulldown
2
5-8 reps
RPE 10
6
Tricep Pushdown (Cable)
2
5-8 reps
RPE 10
7
Bicep Curl (Dumbbell)
2
5-8 reps
RPE 10
8
Preacher Curl (EZ Bar)
1
5-8 reps
RPE 10
9
Rear Delt Fly (Cable)
1
5-8 reps
RPE 10
10
Lateral Raise (Machine)
2
5-8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Plate Loaded)
2
5-8 reps
RPE 10
2
Chest Press (Machine)
1
1
4-8 reps
4-8 reps
RPE 8.5
RPE 10
3
Pec Deck (Machine)
1
5-8 reps
RPE 10
4
Chest Supported Row (Machine)
2
5-8 reps
RPE 10
5
Lat Pulldown
2
5-8 reps
RPE 10
6
Tricep Pushdown (Cable)
2
5-8 reps
RPE 10
7
Bicep Curl (Dumbbell)
2
5-8 reps
RPE 10
8
Preacher Curl (EZ Bar)
1
5-8 reps
RPE 10
9
Rear Delt Fly (Cable)
1
5-8 reps
RPE 10
10
Lateral Raise (Machine)
2
5-8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Plate Loaded)
2
5-8 reps
RPE 10
2
Chest Press (Machine)
1
1
4-8 reps
4-8 reps
RPE 8.5
RPE 10
3
Pec Deck (Machine)
1
5-8 reps
RPE 10
4
Chest Supported Row (Machine)
2
5-8 reps
RPE 10
5
Lat Pulldown
2
5-8 reps
RPE 10
6
Tricep Pushdown (Cable)
2
5-8 reps
RPE 10
7
Bicep Curl (Dumbbell)
2
5-8 reps
RPE 10
8
Preacher Curl (EZ Bar)
1
5-8 reps
RPE 10
9
Rear Delt Fly (Cable)
1
5-8 reps
RPE 10
10
Lateral Raise (Machine)
2
5-8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Plate Loaded)
2
5-8 reps
RPE 10
2
Incline Chest Press (Machine)
1
5-8 reps
RPE 10
3
Pec Deck (Machine)
2
5-8 reps
RPE 10
4
Chest Supported Row (Machine)
2
5-8 reps
RPE 10
5
Lat Pulldown
2
5-8 reps
RPE 10
6
Tricep Pushdown (Cable)
2
5-8 reps
RPE 10
7
Bicep Curl (Dumbbell)
2
5-8 reps
RPE 10
8
Bicep Curl (Machine)
1
5-8 reps
RPE 10
9
Lateral Raise (Machine)
2
5-8 reps
RPE 10
10
Rear Delt Fly (Cable)
1
5-8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
1
5-8 reps
5-8 reps
RPE 7-8
RPE 9-9.5
2
Leg Extension
2
5-8 reps
RPE 10
3
Seated Hamstring Curl
2
5-8 reps
RPE 10
4
Hip Adductor (Machine)
2
5-8 reps
RPE 10
5
Calf Raise (Leg Press)
2
5-8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
1
5-8 reps
5-8 reps
RPE 9
RPE 10
2
Leg Extension
2
5-8 reps
RPE 10
3
Seated Hamstring Curl
2
5-8 reps
RPE 10
4
Hip Adductor (Machine)
2
5-8 reps
RPE 10
5
Calf Raise (Leg Press)
2
5-8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
1
5-8 reps
5-8 reps
RPE 7-8
RPE 9-9.5
2
Leg Extension
2
5-8 reps
RPE 10
3
Seated Hamstring Curl
2
5-8 reps
RPE 10
4
Hip Adductor (Machine)
2
5-8 reps
RPE 10
5
Calf Raise (Leg Press)
2
5-8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
1
5-8 reps
5-8 reps
RPE 7-8
RPE 9-9.5
2
Leg Extension
2
5-8 reps
RPE 10
3
Seated Hamstring Curl
2
5-8 reps
RPE 10
4
Hip Adductor (Machine)
2
5-8 reps
RPE 10
5
Calf Raise (Leg Press)
2
5-8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
1
5-8 reps
5-8 reps
RPE 7-8
RPE 9-9.5
2
Leg Extension
2
5-8 reps
RPE 10
3
Seated Hamstring Curl
2
5-8 reps
RPE 10
4
Hip Adductor (Machine)
2
5-8 reps
RPE 10
5
Calf Raise (Leg Press)
2
5-8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
2
5-8 reps
RPE 10
2
Leg Press
1
1
5-8 reps
5-8 reps
RPE 7-8
RPE 9-9.5
3
Leg Extension
2
5-8 reps
RPE 10
4
Seated Hamstring Curl
2
5-8 reps
RPE 10
5
Hip Adductor (Machine)
2
5-8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
1
5-8 reps
5-8 reps
RPE 7-8
RPE 9-9.5
2
Leg Extension
2
5-8 reps
RPE 10
3
Seated Hamstring Curl
2
5-8 reps
RPE 10
4
Hip Adductor (Machine)
2
5-8 reps
RPE 10
5
Calf Raise (Leg Press)
2
5-8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
2
5-8 reps
RPE 10
2
Leg Press
1
1
5-8 reps
5-8 reps
RPE 7-8
RPE 9-9.5
3
Leg Extension
2
5-8 reps
RPE 10
4
Seated Hamstring Curl
2
5-8 reps
RPE 10
5
Hip Adductor (Machine)
2
5-8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
2
5-8 reps
RPE 10
2
Leg Press
1
1
5-8 reps
5-8 reps
RPE 7-8
RPE 9-9.5
3
Leg Extension
2
5-8 reps
RPE 10
4
Seated Hamstring Curl
2
5-8 reps
RPE 10
5
Hip Adductor (Machine)
2
5-8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
2
5-8 reps
RPE 10
2
Leg Press
1
1
5-8 reps
5-8 reps
RPE 7-8
RPE 9-9.5
3
Leg Extension
2
5-8 reps
RPE 10
4
Seated Hamstring Curl
2
5-8 reps
RPE 10
5
Hip Adductor (Machine)
2
5-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
1
4-8 reps
RPE 10
2
Chest Supported Row (Machine)
2
5-8 reps
RPE 10
3
Single Arm Row (Cable)
2
5-8 reps
RPE 10
4
Incline Bench Press (Smith Machine)
1
5-8 reps
RPE 10
5
Chest Press (Machine)
2
5-8 reps
RPE 10
6
Lateral Raise (Dumbbell)
2
5-8 reps
RPE 10
7
JM Press (Smith Machine)
1
5-8 reps
RPE 10
8
Tricep Rope Push Down (Cable)
2
5-8 reps
RPE 10
9
Bicep Curl (Dumbbell)
2
5-8 reps
RPE 10
10
Rear Delt Fly (Cable)
1
5-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
1
4-8 reps
RPE 10
2
Chest Supported Row (Machine)
2
5-8 reps
RPE 10
3
Single Arm Row (Cable)
2
5-8 reps
RPE 10
4
Incline Bench Press (Dumbbell)
1
5-8 reps
RPE 10
5
Chest Press (Machine)
2
5-8 reps
RPE 10
6
Lateral Raise (Dumbbell)
2
5-8 reps
RPE 10
7
JM Press (Smith Machine)
1
5-8 reps
RPE 10
8
Tricep Rope Push Down (Cable)
2
5-8 reps
RPE 10
9
Bicep Curl (Dumbbell)
2
5-8 reps
RPE 10
10
Rear Delt Fly (Cable)
1
5-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
1
4-8 reps
RPE 10
2
Chest Supported Row (Machine)
2
5-8 reps
RPE 10
3
Single Arm Row (Cable)
2
5-8 reps
RPE 10
4
Incline Bench Press (Smith Machine)
1
5-8 reps
RPE 10
5
Chest Press (Machine)
2
5-8 reps
RPE 10
6
Lateral Raise (Dumbbell)
2
5-8 reps
RPE 10
7
JM Press (Smith Machine)
1
5-8 reps
RPE 10
8
Tricep Rope Push Down (Cable)
2
5-8 reps
RPE 10
9
Bicep Curl (Dumbbell)
2
5-8 reps
RPE 10
10
Rear Delt Fly (Cable)
1
5-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
1
4-8 reps
RPE 10
2
Chest Supported Row (Machine)
2
5-8 reps
RPE 10
3
Single Arm Row (Cable)
2
5-8 reps
RPE 10
4
Incline Bench Press (Smith Machine)
1
5-8 reps
RPE 10
5
Chest Press (Machine)
2
5-8 reps
RPE 10
6
Lateral Raise (Dumbbell)
2
5-8 reps
RPE 10
7
JM Press (Smith Machine)
1
5-8 reps
RPE 10
8
Tricep Rope Push Down (Cable)
2
5-8 reps
RPE 10
9
Bicep Curl (Dumbbell)
2
5-8 reps
RPE 10
10
Rear Delt Fly (Cable)
1
5-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
1
4-8 reps
RPE 10
2
Chest Supported Row (Machine)
2
5-8 reps
RPE 10
3
Single Arm Row (Cable)
2
5-8 reps
RPE 10
4
Incline Bench Press (Smith Machine)
1
5-8 reps
RPE 10
5
Chest Press (Machine)
2
5-8 reps
RPE 10
6
Lateral Raise (Dumbbell)
2
5-8 reps
RPE 10
7
JM Press (Smith Machine)
1
5-8 reps
RPE 10
8
Tricep Rope Push Down (Cable)
2
5-8 reps
RPE 10
9
Bicep Curl (Dumbbell)
2
5-8 reps
RPE 10
10
Rear Delt Fly (Cable)
1
5-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
1
4-8 reps
RPE 10
2
Chest Supported Row (Machine)
2
5-8 reps
RPE 10
3
Single Arm Row (Cable)
2
5-8 reps
RPE 10
4
Incline Bench Press (Smith Machine)
1
5-8 reps
RPE 10
5
Chest Press (Machine)
2
5-8 reps
RPE 10
6
Lateral Raise (Dumbbell)
2
5-8 reps
RPE 10
7
JM Press (Smith Machine)
1
5-8 reps
RPE 10
8
Tricep Rope Push Down (Cable)
2
5-8 reps
RPE 10
9
Bicep Curl (Dumbbell)
2
5-8 reps
RPE 10
10
Rear Delt Fly (Cable)
1
5-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
1
4-8 reps
RPE 10
2
Chest Supported Row (Machine)
2
5-8 reps
RPE 10
3
Single Arm Row (Cable)
2
5-8 reps
RPE 10
4
Incline Bench Press (Smith Machine)
1
5-8 reps
RPE 10
5
Chest Press (Machine)
2
5-8 reps
RPE 10
6
Lateral Raise (Dumbbell)
2
5-8 reps
RPE 10
7
JM Press (Smith Machine)
1
5-8 reps
RPE 10
8
Tricep Rope Push Down (Cable)
2
5-8 reps
RPE 10
9
Bicep Curl (Dumbbell)
2
5-8 reps
RPE 10
10
Rear Delt Fly (Cable)
1
5-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
1
4-8 reps
RPE 10
2
Chest Supported Row (Machine)
2
5-8 reps
RPE 10
3
Single Arm Row (Cable)
2
5-8 reps
RPE 10
4
Incline Bench Press (Smith Machine)
1
5-8 reps
RPE 10
5
Chest Press (Machine)
2
5-8 reps
RPE 10
6
Lateral Raise (Dumbbell)
2
5-8 reps
RPE 10
7
JM Press (Smith Machine)
1
5-8 reps
RPE 10
8
Tricep Rope Push Down (Cable)
2
5-8 reps
RPE 10
9
Bicep Curl (Dumbbell)
2
5-8 reps
RPE 10
10
Rear Delt Fly (Cable)
1
5-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
1
4-8 reps
RPE 10
2
Chest Supported Row (Machine)
2
5-8 reps
RPE 10
3
Single Arm Row (Cable)
2
5-8 reps
RPE 10
4
Incline Bench Press (Smith Machine)
1
5-8 reps
RPE 10
5
Chest Press (Machine)
2
5-8 reps
RPE 10
6
Lateral Raise (Dumbbell)
2
5-8 reps
RPE 10
7
JM Press (Smith Machine)
1
5-8 reps
RPE 10
8
Tricep Rope Push Down (Cable)
2
5-8 reps
RPE 10
9
Bicep Curl (Dumbbell)
2
5-8 reps
RPE 10
10
Rear Delt Fly (Cable)
1
5-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
1
4-8 reps
RPE 10
2
Chest Supported Row (Machine)
2
5-8 reps
RPE 10
3
Single Arm Row (Cable)
2
5-8 reps
RPE 10
4
Incline Bench Press (Smith Machine)
1
5-8 reps
RPE 10
5
Chest Press (Machine)
2
5-8 reps
RPE 10
6
Lateral Raise (Dumbbell)
2
5-8 reps
RPE 10
7
JM Press (Smith Machine)
1
5-8 reps
RPE 10
8
Tricep Rope Push Down (Cable)
2
5-8 reps
RPE 10
9
Bicep Curl (Dumbbell)
2
5-8 reps
RPE 10
10
Rear Delt Fly (Cable)
1
5-8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
5-8 reps
5-8 reps
RPE 8
RPE 10
2
Hip Thrust (Machine)
2
5-8 reps
RPE 10
3
Seated Hamstring Curl
2
5-8 reps
RPE 10
4
Leg Extension
2
5-8 reps
RPE 10
5
Hip Adductor (Machine)
2
5-8 reps
RPE 10
6
Calf Raise (Leg Press)
2
5-8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
5-8 reps
5-8 reps
RPE 8
RPE 10
2
Hip Thrust (Machine)
2
5-8 reps
RPE 10
3
Seated Hamstring Curl
2
5-8 reps
RPE 10
4
Leg Extension
2
5-8 reps
RPE 10
5
Hip Adductor (Machine)
2
5-8 reps
RPE 10
6
Calf Raise (Leg Press)
2
5-8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
5-8 reps
5-8 reps
RPE 8
RPE 10
2
Hip Thrust (Machine)
2
5-8 reps
RPE 10
3
Seated Hamstring Curl
2
5-8 reps
RPE 10
4
Leg Extension
2
5-8 reps
RPE 10
5
Hip Adductor (Machine)
2
5-8 reps
RPE 10
6
Calf Raise (Leg Press)
2
5-8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
5-8 reps
5-8 reps
RPE 8
RPE 10
2
Hip Thrust (Machine)
2
5-8 reps
RPE 10
3
Seated Hamstring Curl
2
5-8 reps
RPE 10
4
Leg Extension
2
5-8 reps
RPE 10
5
Hip Adductor (Machine)
2
5-8 reps
RPE 10
6
Calf Raise (Leg Press)
2
5-8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
5-8 reps
5-8 reps
RPE 8
RPE 10
2
Hip Thrust (Machine)
2
5-8 reps
RPE 10
3
Seated Hamstring Curl
2
5-8 reps
RPE 10
4
Leg Extension
2
5-8 reps
RPE 10
5
Hip Adductor (Machine)
2
5-8 reps
RPE 10
6
Calf Raise (Leg Press)
2
5-8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
5-8 reps
5-8 reps
RPE 8
RPE 10
2
Hip Thrust (Machine)
2
5-8 reps
RPE 10
3
Seated Hamstring Curl
2
5-8 reps
RPE 10
4
Leg Extension
2
5-8 reps
RPE 10
5
Hip Adductor (Machine)
2
5-8 reps
RPE 10
6
Calf Raise (Leg Press)
2
5-8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
5-8 reps
5-8 reps
RPE 8
RPE 10
2
Hip Thrust (Machine)
2
5-8 reps
RPE 10
3
Seated Hamstring Curl
2
5-8 reps
RPE 10
4
Leg Extension
2
5-8 reps
RPE 10
5
Hip Adductor (Machine)
2
5-8 reps
RPE 10
6
Calf Raise (Leg Press)
2
5-8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
5-8 reps
5-8 reps
RPE 8
RPE 10
2
Hip Thrust (Machine)
2
5-8 reps
RPE 10
3
Seated Hamstring Curl
2
5-8 reps
RPE 10
4
Leg Extension
2
5-8 reps
RPE 10
5
Hip Adductor (Machine)
2
5-8 reps
RPE 10
6
Calf Raise (Leg Press)
2
5-8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
5-8 reps
5-8 reps
RPE 8
RPE 10
2
Hip Thrust (Machine)
2
5-8 reps
RPE 10
3
Seated Hamstring Curl
2
5-8 reps
RPE 10
4
Leg Extension
2
5-8 reps
RPE 10
5
Hip Adductor (Machine)
2
5-8 reps
RPE 10
6
Calf Raise (Leg Press)
2
5-8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
5-8 reps
5-8 reps
RPE 8
RPE 10
2
Hip Thrust (Machine)
2
5-8 reps
RPE 10
3
Seated Hamstring Curl
2
5-8 reps
RPE 10
4
Leg Extension
2
5-8 reps
RPE 10
5
Hip Adductor (Machine)
2
5-8 reps
RPE 10
6
Calf Raise (Leg Press)
2
5-8 reps
RPE 10
Week 1
1 / 10 Weeks
Day 2
1
Leg Press
1 Set
1 Set
5-8 Reps
5-8 Reps
@7-8
@9-9.5
2
Leg Extension
2 Sets
5-8 Reps
@10
3
Seated Hamstring Curl
2 Sets
5-8 Reps
@10
4
Hip Adductor (Machine)
2 Sets
5-8 Reps
@10
5
Calf Raise (Leg Press)
2 Sets
5-8 Reps
@10
Day 3
1
Shoulder Press (Machine)
1 Set
4-8 Reps
@10
2
Chest Supported Row (Machine)
2 Sets
5-8 Reps
@10
3
Single Arm Row (Cable)
2 Sets
5-8 Reps
@10
4
Incline Bench Press (Smith Machine)
1 Set
5-8 Reps
@10
5
Chest Press (Machine)
2 Sets
5-8 Reps
@10
6
Lateral Raise (Dumbbell)
2 Sets
5-8 Reps
@10
7
JM Press (Smith Machine)
1 Set
5-8 Reps
@10
8
Tricep Rope Push Down (Cable)
2 Sets
5-8 Reps
@10
9
Bicep Curl (Dumbbell)
2 Sets
5-8 Reps
@10
10
Rear Delt Fly (Cable)
1 Set
5-8 Reps
@10
Day 1
1
Shoulder Press (Plate Loaded)
2 Sets
5-8 Reps
@10
2
Chest Press (Machine)
1 Set
1 Set
4-8 Reps
4-8 Reps
@8.5
@10
3
Pec Deck (Machine)
1 Set
5-8 Reps
@10
4
Chest Supported Row (Machine)
2 Sets
5-8 Reps
@10
5
Lat Pulldown
2 Sets
5-8 Reps
@10
6
Tricep Pushdown (Cable)
2 Sets
5-8 Reps
@10
7
Bicep Curl (Dumbbell)
2 Sets
5-8 Reps
@10
8
Preacher Curl (EZ Bar)
1 Set
5-8 Reps
@10
9
Rear Delt Fly (Cable)
1 Set
5-8 Reps
@10
10
Lateral Raise (Machine)
2 Sets
5-8 Reps
@10
Day 4
1
Romanian Deadlift (Barbell)
1 Set
1 Set
5-8 Reps
5-8 Reps
@8
@10
2
Hip Thrust (Machine)
2 Sets
5-8 Reps
@10
3
Seated Hamstring Curl
2 Sets
5-8 Reps
@10
4
Leg Extension
2 Sets
5-8 Reps
@10
5
Hip Adductor (Machine)
2 Sets
5-8 Reps
@10
6
Calf Raise (Leg Press)
2 Sets
5-8 Reps
@10
WHAT PEOPLE ARE SAYING(1 rating)
Only ratings with written feedback are displayed here.
5.00 / 5
Warner P.Age 22, Man
a month ago
3 weeks complete
6 years of prior experience
More than expected strength gains
More than expected muscle gains
No modifications