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Scienced Based Upper-Lower Program (ULUL)

by Warner P.
9 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
    Sep 13, 2025 10:47

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!
Muscle Engagement
Front
Back
MuscleSet
Triceps
11%
Hamstrings
9.2%
Upper Back
9.2%
Front Delts
8.7%
Middle Delts
8.4%
Lats
8.3%
Biceps
8.1%
Chest
7.6%
Quadriceps
7.4%
Glutes
4.6%
Adductors
4.6%
Calves
4.6%
Rear Delts
3%
Lower Back
2.3%
Abs
1.4%
Forearms
1%
Abductors
0.5%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
1
1
5-8 reps
5-8 reps
RPE 9
RPE 10
2
Incline Bench Press (Smith Machine)
2
5-8 reps
RPE 9
3
Preacher Curl (Dumbbell)
1
1
5-8 reps
5-8 reps
RPE 9
RPE 10
4
Bayesian Curl
1
5-8 reps
RPE 10
5
Chest Supported Row (Machine)
2
5-8 reps
RPE 10
6
Lat Pulldown
2
5-8 reps
RPE 10
7
Shoulder Press (Plate Loaded)
2
5-8 reps
RPE 10
8
Lateral Raise (Machine)
1
1
5-8 reps
5-8 reps
RPE 9
RPE 10
9
Tricep Pushdown (Cable)
2
5-8 reps
RPE 10
10
Overhead Tricep Extension (Cable)
1
5-8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Plate Loaded)
2
5-8 reps
RPE 10
2
Pec Deck (Machine)
2
5-8 reps
RPE 10
3
Chest Press (Machine)
2
5-8 reps
RPE 10
4
Lateral Raise (Machine)
1
1
5-8 reps
5-8 reps
RPE 9
RPE 10
5
Tricep Pushdown (Cable)
2
5-8 reps
RPE 10
6
JM Press
1
-
7
Chest Supported Row (Machine)
2
5-8 reps
RPE 10
8
Lat Pulldown
2
5-8 reps
RPE 10
9
Bicep Curl (Dumbbell)
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
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
Lateral Raise (Machine)
2
5-8 reps
RPE 10
3
Incline Bench Press (Smith Machine)
2
5-8 reps
RPE 9
4
Pec Deck (Machine)
2
5-8 reps
RPE 10
5
Chest Supported Row (Machine)
2
5-8 reps
RPE 10
6
Lat Pulldown
2
5-8 reps
RPE 10
7
Tricep Pushdown (Cable)
2
5-8 reps
RPE 10
8
Overhead Tricep Extension (Cable)
1
1
5-8 reps
5-8 reps
RPE 9
RPE 10
9
Bicep Curl (Dumbbell)
3
5-8 reps
RPE 9
10
Rear Delt Fly (Cable)
1
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)
2
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
Wide Grip Lat Pulldown
1
1
5-8 reps
5-8 reps
RPE 9
RPE 10
6
Tricep Pushdown (Cable)
2
5-8 reps
RPE 10
7
Preacher Curl (Dumbbell)
1
1
5-8 reps
5-8 reps
RPE 9
RPE 10
8
Lateral Raise (Machine)
2
5-8 reps
RPE 10
9
Rear Delt Fly (Cable)
1
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 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)
2
4-8 reps
RPE 9
2
Chest Supported Row (Machine)
1
1
5-8 reps
5-8 reps
RPE 9
RPE 10
3
Lat Pulldown
2
5-8 reps
RPE 9
4
Incline Bench Press (Smith Machine)
1
5-8 reps
RPE 10
5
JM Press (Smith Machine)
1
5-8 reps
RPE 10
6
Tricep Rope Push Down (Cable)
2
5-8 reps
RPE 10
7
Pec Deck (Machine)
2
5-8 reps
RPE 9
8
Lateral Raise (Dumbbell)
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
Lateral Raise (Machine)
2
5-8 reps
RPE 10
3
Wide Grip Lat Pulldown
1
1
5-8 reps
5-8 reps
RPE 9
RPE 10
4
Chest Supported Row (Machine)
2
5-8 reps
RPE 10
5
Pec Deck (Machine)
1
1
5-8 reps
5-8 reps
RPE 9
RPE 10
6
Incline Bench Press (Smith Machine)
2
5-8 reps
RPE 10
7
Tricep Rope Push Down (Cable)
2
5-8 reps
RPE 10
8
Overhead Tricep Extension (Cable)
1
1
5-8 reps
5-8 reps
RPE 9
RPE 10
9
Preacher Curl (Dumbbell)
1
1
5-8 reps
5-8 reps
RPE 9
RPE 10
10
Rear Delt Fly (Cable)
1
5-8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
2
5-8 reps
RPE 10
2
Romanian Deadlift (Barbell)
1
1
5-8 reps
5-8 reps
RPE 8
RPE 10
3
Hip Thrust (Machine)
2
5-8 reps
RPE 10
4
Seated Hamstring Curl
2
5-8 reps
RPE 10
5
Leg Extension
2
5-8 reps
RPE 10
6
Hip Adductor (Machine)
2
5-8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
2
5-8 reps
RPE 10
2
Romanian Deadlift (Barbell)
1
1
5-8 reps
5-8 reps
RPE 8
RPE 10
3
Hip Thrust (Machine)
2
5-8 reps
RPE 10
4
Seated Hamstring Curl
2
5-8 reps
RPE 10
5
Leg Extension
2
5-8 reps
RPE 10
6
Hip Adductor (Machine)
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
Calf Raise (Leg Press)
2 Sets
5-8 Reps
@10
2
Leg Press
1 Set
1 Set
5-8 Reps
5-8 Reps
@7-8
@9-9.5
3
Leg Extension
2 Sets
5-8 Reps
@10
4
Seated Hamstring Curl
2 Sets
5-8 Reps
@10
5
Hip Adductor (Machine)
2 Sets
5-8 Reps
@10
Day 3
1
Shoulder Press (Machine)
2 Sets
4-8 Reps
@9
2
Chest Supported Row (Machine)
1 Set
1 Set
5-8 Reps
5-8 Reps
@9
@10
3
Lat Pulldown
2 Sets
5-8 Reps
@9
4
Incline Bench Press (Smith Machine)
1 Set
5-8 Reps
@10
5
JM Press (Smith Machine)
1 Set
5-8 Reps
@10
6
Tricep Rope Push Down (Cable)
2 Sets
5-8 Reps
@10
7
Pec Deck (Machine)
2 Sets
5-8 Reps
@9
8
Lateral Raise (Dumbbell)
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 4
1
Calf Raise (Leg Press)
2 Sets
5-8 Reps
@10
2
Romanian Deadlift (Barbell)
1 Set
1 Set
5-8 Reps
5-8 Reps
@8
@10
3
Hip Thrust (Machine)
2 Sets
5-8 Reps
@10
4
Seated Hamstring Curl
2 Sets
5-8 Reps
@10
5
Leg Extension
2 Sets
5-8 Reps
@10
6
Hip Adductor (Machine)
2 Sets
5-8 Reps
@10
Day 1
1
Pec Deck (Machine)
1 Set
1 Set
5-8 Reps
5-8 Reps
@9
@10
2
Incline Bench Press (Smith Machine)
2 Sets
5-8 Reps
@9
3
Preacher Curl (Dumbbell)
1 Set
1 Set
5-8 Reps
5-8 Reps
@9
@10
4
Bayesian Curl
1 Set
5-8 Reps
@10
5
Chest Supported Row (Machine)
2 Sets
5-8 Reps
@10
6
Lat Pulldown
2 Sets
5-8 Reps
@10
7
Shoulder Press (Plate Loaded)
2 Sets
5-8 Reps
@10
8
Lateral Raise (Machine)
1 Set
1 Set
5-8 Reps
5-8 Reps
@9
@10
9
Tricep Pushdown (Cable)
2 Sets
5-8 Reps
@10
10
Overhead Tricep Extension (Cable)
1 Set
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
2 months ago
3 weeks complete
6 years of prior experience
More than expected strength gains
More than expected muscle gains
No modifications