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Split Upper/Lower Strength & Volume

by Mathew
1 athletes joined

Program Description

Gain mass and size with a balanced combination of high and low volume

Program Overview

  • Level
    Novice, Intermediate, Beginner
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Aug 13, 2025 11:23
  • Last Edited
    Oct 04, 2025 01:06

Summary

Unlock your strength potential with the Split Upper/Lower Strength & Volume program! Over 12 weeks, this 4-day split focuses on building muscle and enhancing strength through targeted workouts for both upper and lower body. Each session includes a mix of compound and isolation exercises, ensuring balanced development and optimal volume for growth. Equip yourself with a full gym and get ready to push your limits and achieve your fitness goals!
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
13.5%
Triceps
11.2%
Hamstrings
10.2%
Chest
9.9%
Biceps
8.2%
Front Delts
7.9%
Glutes
7.1%
Calves
5.7%
Lats
5.5%
Upper Back
5.5%
Middle Delts
5%
Abs
4%
Lower Back
2.5%
Abductors
1.1%
Adductors
1.1%
Forearms
1.1%
Rear Delts
0.4%
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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
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
RPE 8-9
2
Standing Calf Raise
4
10 reps
RPE 8.5
3
Leg Press
4
8 reps
RPE 9
4
Deadlift (Barbell)
1
2
8 reps
5 reps
RPE 8
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
RPE 8-9
2
Standing Calf Raise
4
10 reps
RPE 8.5
3
Leg Press
4
8 reps
RPE 9
4
Deadlift (Barbell)
1
2
8 reps
5 reps
RPE 8
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
RPE 8-9
2
Standing Calf Raise
4
10 reps
RPE 8.5
3
Leg Press
4
8 reps
RPE 9
4
Deadlift (Barbell)
1
2
8 reps
5 reps
RPE 8
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
RPE 8-9
2
Standing Calf Raise
4
10 reps
RPE 8.5
3
Leg Press
4
8 reps
RPE 9
4
Deadlift (Barbell)
1
2
8 reps
5 reps
RPE 8
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
RPE 8-9
2
Standing Calf Raise
4
10 reps
RPE 8.5
3
Leg Press
4
8 reps
RPE 9
4
Deadlift (Barbell)
1
2
8 reps
5 reps
RPE 8
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
RPE 8-9
2
Standing Calf Raise
4
10 reps
RPE 8.5
3
Leg Press
4
8 reps
RPE 9
4
Deadlift (Barbell)
1
2
8 reps
5 reps
RPE 8
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
RPE 8-9
2
Standing Calf Raise
4
10 reps
RPE 8.5
3
Leg Press
4
8 reps
RPE 9
4
Deadlift (Barbell)
1
2
8 reps
5 reps
RPE 8
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
RPE 8-9
2
Standing Calf Raise
4
10 reps
RPE 8.5
3
Leg Press
4
8 reps
RPE 9
4
Deadlift (Barbell)
1
2
8 reps
5 reps
RPE 8
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
RPE 8-9
2
Standing Calf Raise
4
10 reps
RPE 8.5
3
Leg Press
4
8 reps
RPE 9
4
Deadlift (Barbell)
1
2
8 reps
5 reps
RPE 8
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
RPE 8-9
2
Standing Calf Raise
4
10 reps
RPE 8.5
3
Leg Press
4
8 reps
RPE 9
4
Deadlift (Barbell)
1
2
8 reps
5 reps
RPE 8
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
RPE 8-9
2
Standing Calf Raise
4
10 reps
RPE 8.5
3
Leg Press
4
8 reps
RPE 9
4
Deadlift (Barbell)
1
2
8 reps
5 reps
RPE 8
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
RPE 8-9
2
Standing Calf Raise
4
10 reps
RPE 8.5
3
Leg Press
4
8 reps
RPE 9
4
Deadlift (Barbell)
1
2
8 reps
5 reps
RPE 8
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
2
12 reps
8 reps
5 reps
RPE 7
RPE 7
RPE 10
2
Seated Shoulder Press (Dumbbell)
1
2
1
12 reps
8 reps
6 reps
RPE 8
RPE 10
RPE 10
3
Seated Row (Machine)
1
1
2
12 reps
10 reps
8 reps
RPE 8
RPE 9
RPE 10
4
Lat Pulldown
1
2
12 reps
8 reps
RPE 8
RPE 10
5
Bicep Curl (Cable)
1
2
10 reps
8 reps
RPE 8
RPE 10
6
Chest Press (Machine)
1
2
10 reps
8 reps
RPE 8
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
2
12 reps
8 reps
5 reps
RPE 7
RPE 7
RPE 10
2
Seated Shoulder Press (Dumbbell)
1
2
1
12 reps
8 reps
6 reps
RPE 8
RPE 10
RPE 10
3
Seated Row (Machine)
1
1
2
12 reps
10 reps
8 reps
RPE 8
RPE 9
RPE 10
4
Lat Pulldown
1
2
12 reps
8 reps
RPE 8
RPE 10
5
Bicep Curl (Cable)
1
2
10 reps
8 reps
RPE 8
RPE 10
6
Chest Press (Machine)
1
2
10 reps
8 reps
RPE 8
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
2
12 reps
8 reps
5 reps
RPE 7
RPE 7
RPE 10
2
Seated Shoulder Press (Dumbbell)
1
2
1
12 reps
8 reps
6 reps
RPE 8
RPE 10
RPE 10
3
Seated Row (Machine)
1
1
2
12 reps
10 reps
8 reps
RPE 8
RPE 9
RPE 10
4
Lat Pulldown
1
2
12 reps
8 reps
RPE 8
RPE 10
5
Bicep Curl (Cable)
1
2
10 reps
8 reps
RPE 8
RPE 10
6
Chest Press (Machine)
1
2
10 reps
8 reps
RPE 8
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
2
12 reps
8 reps
5 reps
RPE 7
RPE 7
RPE 10
2
Seated Shoulder Press (Dumbbell)
1
2
1
12 reps
8 reps
6 reps
RPE 8
RPE 10
RPE 10
3
Seated Row (Machine)
1
1
2
12 reps
10 reps
8 reps
RPE 8
RPE 9
RPE 10
4
Lat Pulldown
1
2
12 reps
8 reps
RPE 8
RPE 10
5
Bicep Curl (Cable)
1
2
10 reps
8 reps
RPE 8
RPE 10
6
Chest Press (Machine)
1
2
10 reps
8 reps
RPE 8
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
2
12 reps
8 reps
5 reps
RPE 7
RPE 7
RPE 10
2
Seated Shoulder Press (Dumbbell)
1
2
1
12 reps
8 reps
6 reps
RPE 8
RPE 10
RPE 10
3
Seated Row (Machine)
1
1
2
12 reps
10 reps
8 reps
RPE 8
RPE 9
RPE 10
4
Lat Pulldown
1
2
12 reps
8 reps
RPE 8
RPE 10
5
Bicep Curl (Cable)
1
2
10 reps
8 reps
RPE 8
RPE 10
6
Chest Press (Machine)
1
2
10 reps
8 reps
RPE 8
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
2
12 reps
8 reps
5 reps
RPE 7
RPE 7
RPE 10
2
Seated Shoulder Press (Dumbbell)
1
2
1
12 reps
8 reps
6 reps
RPE 8
RPE 10
RPE 10
3
Seated Row (Machine)
1
1
2
12 reps
10 reps
8 reps
RPE 8
RPE 9
RPE 10
4
Lat Pulldown
1
2
12 reps
8 reps
RPE 8
RPE 10
5
Bicep Curl (Cable)
1
2
10 reps
8 reps
RPE 8
RPE 10
6
Chest Press (Machine)
1
2
10 reps
8 reps
RPE 8
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
2
12 reps
8 reps
5 reps
RPE 7
RPE 7
RPE 10
2
Seated Shoulder Press (Dumbbell)
1
2
1
12 reps
8 reps
6 reps
RPE 8
RPE 10
RPE 10
3
Seated Row (Machine)
1
1
2
12 reps
10 reps
8 reps
RPE 8
RPE 9
RPE 10
4
Lat Pulldown
1
2
12 reps
8 reps
RPE 8
RPE 10
5
Bicep Curl (Cable)
1
2
10 reps
8 reps
RPE 8
RPE 10
6
Chest Press (Machine)
1
2
10 reps
8 reps
RPE 8
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
2
12 reps
8 reps
5 reps
RPE 7
RPE 7
RPE 10
2
Seated Shoulder Press (Dumbbell)
1
2
1
12 reps
8 reps
6 reps
RPE 8
RPE 10
RPE 10
3
Seated Row (Machine)
1
1
2
12 reps
10 reps
8 reps
RPE 8
RPE 9
RPE 10
4
Lat Pulldown
1
2
12 reps
8 reps
RPE 8
RPE 10
5
Bicep Curl (Cable)
1
2
10 reps
8 reps
RPE 8
RPE 10
6
Chest Press (Machine)
1
2
10 reps
8 reps
RPE 8
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
2
12 reps
8 reps
5 reps
RPE 7
RPE 7
RPE 10
2
Seated Shoulder Press (Dumbbell)
1
2
1
12 reps
8 reps
6 reps
RPE 8
RPE 10
RPE 10
3
Seated Row (Machine)
1
1
2
12 reps
10 reps
8 reps
RPE 8
RPE 9
RPE 10
4
Lat Pulldown
1
2
12 reps
8 reps
RPE 8
RPE 10
5
Bicep Curl (Cable)
1
2
10 reps
8 reps
RPE 8
RPE 10
6
Chest Press (Machine)
1
2
10 reps
8 reps
RPE 8
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
2
12 reps
8 reps
5 reps
RPE 7
RPE 7
RPE 10
2
Seated Shoulder Press (Dumbbell)
1
2
1
12 reps
8 reps
6 reps
RPE 8
RPE 10
RPE 10
3
Seated Row (Machine)
1
1
2
12 reps
10 reps
8 reps
RPE 8
RPE 9
RPE 10
4
Lat Pulldown
1
2
12 reps
8 reps
RPE 8
RPE 10
5
Bicep Curl (Cable)
1
2
10 reps
8 reps
RPE 8
RPE 10
6
Chest Press (Machine)
1
2
10 reps
8 reps
RPE 8
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
2
12 reps
8 reps
5 reps
RPE 7
RPE 7
RPE 10
2
Seated Shoulder Press (Dumbbell)
1
2
1
12 reps
8 reps
6 reps
RPE 8
RPE 10
RPE 10
3
Seated Row (Machine)
1
1
2
12 reps
10 reps
8 reps
RPE 8
RPE 9
RPE 10
4
Lat Pulldown
1
2
12 reps
8 reps
RPE 8
RPE 10
5
Bicep Curl (Cable)
1
2
10 reps
8 reps
RPE 8
RPE 10
6
Chest Press (Machine)
1
2
10 reps
8 reps
RPE 8
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
2
12 reps
8 reps
5 reps
RPE 7
RPE 7
RPE 10
2
Seated Shoulder Press (Dumbbell)
1
2
1
12 reps
8 reps
6 reps
RPE 8
RPE 10
RPE 10
3
Seated Row (Machine)
1
1
2
12 reps
10 reps
8 reps
RPE 8
RPE 9
RPE 10
4
Lat Pulldown
1
2
12 reps
8 reps
RPE 8
RPE 10
5
Bicep Curl (Cable)
1
2
10 reps
8 reps
RPE 8
RPE 10
6
Chest Press (Machine)
1
2
10 reps
8 reps
RPE 8
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
2
15 reps
12 reps
12 reps
RPE 6
RPE 8
RPE 10
2
Leg Curl
1
1
1
12 reps
12 reps
12 reps
RPE 7.5
RPE 9
RPE 10
3
Leg Press
1
2
1
12 reps
12 reps
15 reps
RPE 8.5
RPE 10
RPE 8
4
Seated Calf Raise
1
3
15 reps
15 reps
RPE 8
RPE 10
5
Romanian Deadlift (Barbell)
1
2
10 reps
8 reps
RPE 7.5
RPE 10
6
Abs Crunch (Machine)
1
2
15 reps
15 reps
RPE 8
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
2
15 reps
12 reps
12 reps
RPE 6
RPE 8
RPE 10
2
Leg Curl
1
1
1
12 reps
12 reps
12 reps
RPE 7.5
RPE 9
RPE 10
3
Leg Press
1
2
1
12 reps
12 reps
15 reps
RPE 8.5
RPE 10
RPE 8
4
Seated Calf Raise
1
3
15 reps
15 reps
RPE 8
RPE 10
5
Romanian Deadlift (Barbell)
1
2
10 reps
8 reps
RPE 7.5
RPE 10
6
Abs Crunch (Machine)
1
2
15 reps
15 reps
RPE 8
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
2
15 reps
12 reps
12 reps
RPE 6
RPE 8
RPE 10
2
Leg Curl
1
1
1
12 reps
12 reps
12 reps
RPE 7.5
RPE 9
RPE 10
3
Leg Press
1
2
1
12 reps
12 reps
15 reps
RPE 8.5
RPE 10
RPE 8
4
Seated Calf Raise
1
3
15 reps
15 reps
RPE 8
RPE 10
5
Romanian Deadlift (Barbell)
1
2
10 reps
8 reps
RPE 7.5
RPE 10
6
Abs Crunch (Machine)
1
2
15 reps
15 reps
RPE 8
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
2
15 reps
12 reps
12 reps
RPE 6
RPE 8
RPE 10
2
Leg Curl
1
1
1
12 reps
12 reps
12 reps
RPE 7.5
RPE 9
RPE 10
3
Leg Press
1
2
1
12 reps
12 reps
15 reps
RPE 8.5
RPE 10
RPE 8
4
Seated Calf Raise
1
3
15 reps
15 reps
RPE 8
RPE 10
5
Romanian Deadlift (Barbell)
1
2
10 reps
8 reps
RPE 7.5
RPE 10
6
Abs Crunch (Machine)
1
2
15 reps
15 reps
RPE 8
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
2
15 reps
12 reps
12 reps
RPE 6
RPE 8
RPE 10
2
Leg Curl
1
1
1
12 reps
12 reps
12 reps
RPE 7.5
RPE 9
RPE 10
3
Leg Press
1
2
1
12 reps
12 reps
15 reps
RPE 8.5
RPE 10
RPE 8
4
Seated Calf Raise
1
3
15 reps
15 reps
RPE 8
RPE 10
5
Romanian Deadlift (Barbell)
1
2
10 reps
8 reps
RPE 7.5
RPE 10
6
Abs Crunch (Machine)
1
2
15 reps
15 reps
RPE 8
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
2
15 reps
12 reps
12 reps
RPE 6
RPE 8
RPE 10
2
Leg Curl
1
1
1
12 reps
12 reps
12 reps
RPE 7.5
RPE 9
RPE 10
3
Leg Press
1
2
1
12 reps
12 reps
15 reps
RPE 8.5
RPE 10
RPE 8
4
Seated Calf Raise
1
3
15 reps
15 reps
RPE 8
RPE 10
5
Romanian Deadlift (Barbell)
1
2
10 reps
8 reps
RPE 7.5
RPE 10
6
Abs Crunch (Machine)
1
2
15 reps
15 reps
RPE 8
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
2
15 reps
12 reps
12 reps
RPE 6
RPE 8
RPE 10
2
Leg Curl
1
1
1
12 reps
12 reps
12 reps
RPE 7.5
RPE 9
RPE 10
3
Leg Press
1
2
1
12 reps
12 reps
15 reps
RPE 8.5
RPE 10
RPE 8
4
Seated Calf Raise
1
3
15 reps
15 reps
RPE 8
RPE 10
5
Romanian Deadlift (Barbell)
1
2
10 reps
8 reps
RPE 7.5
RPE 10
6
Abs Crunch (Machine)
1
2
15 reps
15 reps
RPE 8
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
2
15 reps
12 reps
12 reps
RPE 6
RPE 8
RPE 10
2
Leg Curl
1
1
1
12 reps
12 reps
12 reps
RPE 7.5
RPE 9
RPE 10
3
Leg Press
1
2
1
12 reps
12 reps
15 reps
RPE 8.5
RPE 10
RPE 8
4
Seated Calf Raise
1
3
15 reps
15 reps
RPE 8
RPE 10
5
Romanian Deadlift (Barbell)
1
2
10 reps
8 reps
RPE 7.5
RPE 10
6
Abs Crunch (Machine)
1
2
15 reps
15 reps
RPE 8
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
2
15 reps
12 reps
12 reps
RPE 6
RPE 8
RPE 10
2
Leg Curl
1
1
1
12 reps
12 reps
12 reps
RPE 7.5
RPE 9
RPE 10
3
Leg Press
1
2
1
12 reps
12 reps
15 reps
RPE 8.5
RPE 10
RPE 8
4
Seated Calf Raise
1
3
15 reps
15 reps
RPE 8
RPE 10
5
Romanian Deadlift (Barbell)
1
2
10 reps
8 reps
RPE 7.5
RPE 10
6
Abs Crunch (Machine)
1
2
15 reps
15 reps
RPE 8
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
2
15 reps
12 reps
12 reps
RPE 6
RPE 8
RPE 10
2
Leg Curl
1
1
1
12 reps
12 reps
12 reps
RPE 7.5
RPE 9
RPE 10
3
Leg Press
1
2
1
12 reps
12 reps
15 reps
RPE 8.5
RPE 10
RPE 8
4
Seated Calf Raise
1
3
15 reps
15 reps
RPE 8
RPE 10
5
Romanian Deadlift (Barbell)
1
2
10 reps
8 reps
RPE 7.5
RPE 10
6
Abs Crunch (Machine)
1
2
15 reps
15 reps
RPE 8
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
2
15 reps
12 reps
12 reps
RPE 6
RPE 8
RPE 10
2
Leg Curl
1
1
1
12 reps
12 reps
12 reps
RPE 7.5
RPE 9
RPE 10
3
Leg Press
1
2
1
12 reps
12 reps
15 reps
RPE 8.5
RPE 10
RPE 8
4
Seated Calf Raise
1
3
15 reps
15 reps
RPE 8
RPE 10
5
Romanian Deadlift (Barbell)
1
2
10 reps
8 reps
RPE 7.5
RPE 10
6
Abs Crunch (Machine)
1
2
15 reps
15 reps
RPE 8
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
2
15 reps
12 reps
12 reps
RPE 6
RPE 8
RPE 10
2
Leg Curl
1
1
1
12 reps
12 reps
12 reps
RPE 7.5
RPE 9
RPE 10
3
Leg Press
1
2
1
12 reps
12 reps
15 reps
RPE 8.5
RPE 10
RPE 8
4
Seated Calf Raise
1
3
15 reps
15 reps
RPE 8
RPE 10
5
Romanian Deadlift (Barbell)
1
2
10 reps
8 reps
RPE 7.5
RPE 10
6
Abs Crunch (Machine)
1
2
15 reps
15 reps
RPE 8
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
2
15 reps
12 reps
12 reps
RPE 6
RPE 8.5
RPE 10
2
Incline Bench Press (Barbell)
1
2
12 reps
12 reps
RPE 8
RPE 10
3
Seated Row (Machine)
2
13 reps
RPE 10
4
Tricep Pushdown (Cable)
1
2
12 reps
12 reps
RPE 8.5
RPE 10
5
Single Arm Tricep Extension (Cable)
2
10 reps
RPE 10
6
Bicep Curl (Cable)
1
2
12 reps
12 reps
RPE 9.5
RPE 10
7
Incline Curl (Dumbbell)
1
1
10 reps
10 reps
RPE 8.5
RPE 10
8
Lateral Raise (Cable)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
2
15 reps
12 reps
12 reps
RPE 6
RPE 8.5
RPE 10
2
Incline Bench Press (Barbell)
1
2
12 reps
12 reps
RPE 8
RPE 10
3
Seated Row (Machine)
2
13 reps
RPE 10
4
Tricep Pushdown (Cable)
1
2
12 reps
12 reps
RPE 8.5
RPE 10
5
Single Arm Tricep Extension (Cable)
2
10 reps
RPE 10
6
Bicep Curl (Cable)
1
2
12 reps
12 reps
RPE 9.5
RPE 10
7
Incline Curl (Dumbbell)
1
1
10 reps
10 reps
RPE 8.5
RPE 10
8
Lateral Raise (Cable)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
2
15 reps
12 reps
12 reps
RPE 6
RPE 8.5
RPE 10
2
Incline Bench Press (Barbell)
1
2
12 reps
12 reps
RPE 8
RPE 10
3
Seated Row (Machine)
2
13 reps
RPE 10
4
Tricep Pushdown (Cable)
1
2
12 reps
12 reps
RPE 8.5
RPE 10
5
Single Arm Tricep Extension (Cable)
2
10 reps
RPE 10
6
Bicep Curl (Cable)
1
2
12 reps
12 reps
RPE 9.5
RPE 10
7
Incline Curl (Dumbbell)
1
1
10 reps
10 reps
RPE 8.5
RPE 10
8
Lateral Raise (Cable)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
2
15 reps
12 reps
12 reps
RPE 6
RPE 8.5
RPE 10
2
Incline Bench Press (Barbell)
1
2
12 reps
12 reps
RPE 8
RPE 10
3
Seated Row (Machine)
2
13 reps
RPE 10
4
Tricep Pushdown (Cable)
1
2
12 reps
12 reps
RPE 8.5
RPE 10
5
Single Arm Tricep Extension (Cable)
2
10 reps
RPE 10
6
Bicep Curl (Cable)
1
2
12 reps
12 reps
RPE 9.5
RPE 10
7
Incline Curl (Dumbbell)
1
1
10 reps
10 reps
RPE 8.5
RPE 10
8
Lateral Raise (Cable)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
2
15 reps
12 reps
12 reps
RPE 6
RPE 8.5
RPE 10
2
Incline Bench Press (Barbell)
1
2
12 reps
12 reps
RPE 8
RPE 10
3
Seated Row (Machine)
2
13 reps
RPE 10
4
Tricep Pushdown (Cable)
1
2
12 reps
12 reps
RPE 8.5
RPE 10
5
Single Arm Tricep Extension (Cable)
2
10 reps
RPE 10
6
Bicep Curl (Cable)
1
2
12 reps
12 reps
RPE 9.5
RPE 10
7
Incline Curl (Dumbbell)
1
1
10 reps
10 reps
RPE 8.5
RPE 10
8
Lateral Raise (Cable)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
2
15 reps
12 reps
12 reps
RPE 6
RPE 8.5
RPE 10
2
Incline Bench Press (Barbell)
1
2
12 reps
12 reps
RPE 8
RPE 10
3
Seated Row (Machine)
2
13 reps
RPE 10
4
Tricep Pushdown (Cable)
1
2
12 reps
12 reps
RPE 8.5
RPE 10
5
Single Arm Tricep Extension (Cable)
2
10 reps
RPE 10
6
Bicep Curl (Cable)
1
2
12 reps
12 reps
RPE 9.5
RPE 10
7
Incline Curl (Dumbbell)
1
1
10 reps
10 reps
RPE 8.5
RPE 10
8
Lateral Raise (Cable)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
2
15 reps
12 reps
12 reps
RPE 6
RPE 8.5
RPE 10
2
Incline Bench Press (Barbell)
1
2
12 reps
12 reps
RPE 8
RPE 10
3
Seated Row (Machine)
2
13 reps
RPE 10
4
Tricep Pushdown (Cable)
1
2
12 reps
12 reps
RPE 8.5
RPE 10
5
Single Arm Tricep Extension (Cable)
2
10 reps
RPE 10
6
Bicep Curl (Cable)
1
2
12 reps
12 reps
RPE 9.5
RPE 10
7
Incline Curl (Dumbbell)
1
1
10 reps
10 reps
RPE 8.5
RPE 10
8
Lateral Raise (Cable)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
2
15 reps
12 reps
12 reps
RPE 6
RPE 8.5
RPE 10
2
Incline Bench Press (Barbell)
1
2
12 reps
12 reps
RPE 8
RPE 10
3
Seated Row (Machine)
2
13 reps
RPE 10
4
Tricep Pushdown (Cable)
1
2
12 reps
12 reps
RPE 8.5
RPE 10
5
Single Arm Tricep Extension (Cable)
2
10 reps
RPE 10
6
Bicep Curl (Cable)
1
2
12 reps
12 reps
RPE 9.5
RPE 10
7
Incline Curl (Dumbbell)
1
1
10 reps
10 reps
RPE 8.5
RPE 10
8
Lateral Raise (Cable)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
2
15 reps
12 reps
12 reps
RPE 6
RPE 8.5
RPE 10
2
Incline Bench Press (Barbell)
1
2
12 reps
12 reps
RPE 8
RPE 10
3
Seated Row (Machine)
2
13 reps
RPE 10
4
Tricep Pushdown (Cable)
1
2
12 reps
12 reps
RPE 8.5
RPE 10
5
Single Arm Tricep Extension (Cable)
2
10 reps
RPE 10
6
Bicep Curl (Cable)
1
2
12 reps
12 reps
RPE 9.5
RPE 10
7
Incline Curl (Dumbbell)
1
1
10 reps
10 reps
RPE 8.5
RPE 10
8
Lateral Raise (Cable)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
2
15 reps
12 reps
12 reps
RPE 6
RPE 8.5
RPE 10
2
Incline Bench Press (Barbell)
1
2
12 reps
12 reps
RPE 8
RPE 10
3
Seated Row (Machine)
2
13 reps
RPE 10
4
Tricep Pushdown (Cable)
1
2
12 reps
12 reps
RPE 8.5
RPE 10
5
Single Arm Tricep Extension (Cable)
2
10 reps
RPE 10
6
Bicep Curl (Cable)
1
2
12 reps
12 reps
RPE 9.5
RPE 10
7
Incline Curl (Dumbbell)
1
1
10 reps
10 reps
RPE 8.5
RPE 10
8
Lateral Raise (Cable)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
2
15 reps
12 reps
12 reps
RPE 6
RPE 8.5
RPE 10
2
Incline Bench Press (Barbell)
1
2
12 reps
12 reps
RPE 8
RPE 10
3
Seated Row (Machine)
2
13 reps
RPE 10
4
Tricep Pushdown (Cable)
1
2
12 reps
12 reps
RPE 8.5
RPE 10
5
Single Arm Tricep Extension (Cable)
2
10 reps
RPE 10
6
Bicep Curl (Cable)
1
2
12 reps
12 reps
RPE 9.5
RPE 10
7
Incline Curl (Dumbbell)
1
1
10 reps
10 reps
RPE 8.5
RPE 10
8
Lateral Raise (Cable)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
2
15 reps
12 reps
12 reps
RPE 6
RPE 8.5
RPE 10
2
Incline Bench Press (Barbell)
1
2
12 reps
12 reps
RPE 8
RPE 10
3
Seated Row (Machine)
2
13 reps
RPE 10
4
Tricep Pushdown (Cable)
1
2
12 reps
12 reps
RPE 8.5
RPE 10
5
Single Arm Tricep Extension (Cable)
2
10 reps
RPE 10
6
Bicep Curl (Cable)
1
2
12 reps
12 reps
RPE 9.5
RPE 10
7
Incline Curl (Dumbbell)
1
1
10 reps
10 reps
RPE 8.5
RPE 10
8
Lateral Raise (Cable)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 9
RPE 10
Week 1
1 / 12 Weeks
Day 1
1
Squat (Barbell)
4 Sets
5 Reps
@8-9
2
Standing Calf Raise
4 Sets
10 Reps
@8.5
3
Leg Press
4 Sets
8 Reps
@9
4
Deadlift (Barbell)
1 Set
2 Sets
8 Reps
5 Reps
@8
@10
Day 2
1
Bench Press (Barbell)
1 Set
1 Set
2 Sets
12 Reps
8 Reps
5 Reps
@7
@7
@10
2
Seated Shoulder Press (Dumbbell)
1 Set
2 Sets
1 Set
12 Reps
8 Reps
6 Reps
@8
@10
@10
3
Seated Row (Machine)
1 Set
1 Set
2 Sets
12 Reps
10 Reps
8 Reps
@8
@9
@10
4
Lat Pulldown
1 Set
2 Sets
12 Reps
8 Reps
@8
@10
5
Bicep Curl (Cable)
1 Set
2 Sets
10 Reps
8 Reps
@8
@10
6
Chest Press (Machine)
1 Set
2 Sets
10 Reps
8 Reps
@8
@10
Day 3
1
Leg Extension
1 Set
1 Set
2 Sets
15 Reps
12 Reps
12 Reps
@6
@8
@10
2
Leg Curl
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@7.5
@9
@10
3
Leg Press
1 Set
2 Sets
1 Set
12 Reps
12 Reps
15 Reps
@8.5
@10
@8
4
Seated Calf Raise
1 Set
3 Sets
15 Reps
15 Reps
@8
@10
5
Romanian Deadlift (Barbell)
1 Set
2 Sets
10 Reps
8 Reps
@7.5
@10
6
Abs Crunch (Machine)
1 Set
2 Sets
15 Reps
15 Reps
@8
@10
Day 4
1
Bench Press (Barbell)
1 Set
1 Set
2 Sets
15 Reps
12 Reps
12 Reps
@6
@8.5
@10
2
Incline Bench Press (Barbell)
1 Set
2 Sets
12 Reps
12 Reps
@8
@10
3
Seated Row (Machine)
2 Sets
13 Reps
@10
4
Tricep Pushdown (Cable)
1 Set
2 Sets
12 Reps
12 Reps
@8.5
@10
5
Single Arm Tricep Extension (Cable)
2 Sets
10 Reps
@10
6
Bicep Curl (Cable)
1 Set
2 Sets
12 Reps
12 Reps
@9.5
@10
7
Incline Curl (Dumbbell)
1 Set
1 Set
10 Reps
10 Reps
@8.5
@10
8
Lateral Raise (Cable)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@8
@9
@10