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BoostcampPNG

UL hypertrophy

by Michael H.

Program Description

Upper Lower split for hypertrophy

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Dumbbell Only
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Aug 18, 2025 04:23
  • Last Edited
    Aug 18, 2025 04:27
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
6-8 reps
RPE 8-9
2
Single Arm Row (Dumbbell)
4
6-8 reps
RPE 8-9
3
Overhead Press (Dumbbell)
3
8-10 reps
RPE 8-9
4
Pullover (Dumbbell)
3
8-10 reps
RPE 8-9
5
One Arm Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8-9
6
Tricep Kickback
3
12-15 reps
RPE 8-9
7
Bicep Curl (Dumbbell)
3
12-15 reps
RPE 8-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
6-8 reps
RPE 8-9
2
Single Arm Row (Dumbbell)
4
6-8 reps
RPE 8-9
3
Overhead Press (Dumbbell)
3
8-10 reps
RPE 8-9
4
Pullover (Dumbbell)
3
8-10 reps
RPE 8-9
5
One Arm Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8-9
6
Tricep Kickback
3
12-15 reps
RPE 8-9
7
Bicep Curl (Dumbbell)
3
12-15 reps
RPE 8-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
6-8 reps
RPE 8-9
2
Single Arm Row (Dumbbell)
4
6-8 reps
RPE 8-9
3
Overhead Press (Dumbbell)
3
8-10 reps
RPE 8-9
4
Pullover (Dumbbell)
3
8-10 reps
RPE 8-9
5
One Arm Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8-9
6
Tricep Kickback
3
12-15 reps
RPE 8-9
7
Bicep Curl (Dumbbell)
3
12-15 reps
RPE 8-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
6-8 reps
RPE 8-9
2
Single Arm Row (Dumbbell)
4
6-8 reps
RPE 8-9
3
Overhead Press (Dumbbell)
3
8-10 reps
RPE 8-9
4
Pullover (Dumbbell)
3
8-10 reps
RPE 8-9
5
One Arm Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8-9
6
Tricep Kickback
3
12-15 reps
RPE 8-9
7
Bicep Curl (Dumbbell)
3
12-15 reps
RPE 8-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
6-8 reps
RPE 8-9
2
Single Arm Row (Dumbbell)
4
6-8 reps
RPE 8-9
3
Overhead Press (Dumbbell)
3
8-10 reps
RPE 8-9
4
Pullover (Dumbbell)
3
8-10 reps
RPE 8-9
5
One Arm Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8-9
6
Tricep Kickback
3
12-15 reps
RPE 8-9
7
Bicep Curl (Dumbbell)
3
12-15 reps
RPE 8-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
6-8 reps
RPE 8-9
2
Single Arm Row (Dumbbell)
4
6-8 reps
RPE 8-9
3
Overhead Press (Dumbbell)
3
8-10 reps
RPE 8-9
4
Pullover (Dumbbell)
3
8-10 reps
RPE 8-9
5
One Arm Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8-9
6
Tricep Kickback
3
12-15 reps
RPE 8-9
7
Bicep Curl (Dumbbell)
3
12-15 reps
RPE 8-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
6-8 reps
RPE 8-9
2
Single Arm Row (Dumbbell)
4
6-8 reps
RPE 8-9
3
Overhead Press (Dumbbell)
3
8-10 reps
RPE 8-9
4
Pullover (Dumbbell)
3
8-10 reps
RPE 8-9
5
One Arm Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8-9
6
Tricep Kickback
3
12-15 reps
RPE 8-9
7
Bicep Curl (Dumbbell)
3
12-15 reps
RPE 8-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
6-8 reps
RPE 8-9
2
Single Arm Row (Dumbbell)
4
6-8 reps
RPE 8-9
3
Overhead Press (Dumbbell)
3
8-10 reps
RPE 8-9
4
Pullover (Dumbbell)
3
8-10 reps
RPE 8-9
5
One Arm Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8-9
6
Tricep Kickback
3
12-15 reps
RPE 8-9
7
Bicep Curl (Dumbbell)
3
12-15 reps
RPE 8-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
6-8 reps
RPE 8-9
2
Single Arm Row (Dumbbell)
4
6-8 reps
RPE 8-9
3
Overhead Press (Dumbbell)
3
8-10 reps
RPE 8-9
4
Pullover (Dumbbell)
3
8-10 reps
RPE 8-9
5
One Arm Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8-9
6
Tricep Kickback
3
12-15 reps
RPE 8-9
7
Bicep Curl (Dumbbell)
3
12-15 reps
RPE 8-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
6-8 reps
RPE 8-9
2
Single Arm Row (Dumbbell)
4
6-8 reps
RPE 8-9
3
Overhead Press (Dumbbell)
3
8-10 reps
RPE 8-9
4
Pullover (Dumbbell)
3
8-10 reps
RPE 8-9
5
One Arm Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8-9
6
Tricep Kickback
3
12-15 reps
RPE 8-9
7
Bicep Curl (Dumbbell)
3
12-15 reps
RPE 8-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
6-8 reps
RPE 8-9
2
Single Arm Row (Dumbbell)
4
6-8 reps
RPE 8-9
3
Overhead Press (Dumbbell)
3
8-10 reps
RPE 8-9
4
Pullover (Dumbbell)
3
8-10 reps
RPE 8-9
5
One Arm Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8-9
6
Tricep Kickback
3
12-15 reps
RPE 8-9
7
Bicep Curl (Dumbbell)
3
12-15 reps
RPE 8-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
6-8 reps
RPE 8-9
2
Single Arm Row (Dumbbell)
4
6-8 reps
RPE 8-9
3
Overhead Press (Dumbbell)
3
8-10 reps
RPE 8-9
4
Pullover (Dumbbell)
3
8-10 reps
RPE 8-9
5
One Arm Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8-9
6
Tricep Kickback
3
12-15 reps
RPE 8-9
7
Bicep Curl (Dumbbell)
3
12-15 reps
RPE 8-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
6-8 reps
RPE 8-9
2
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
RPE 8-9
3
Walking Lunge (Dumbbell)
3
10-12 reps
RPE 8-9
4
Step-Up (Weighted)
3
10-12 reps
RPE 8-9
5
Single Leg Calf Raise (Weighted)
4
15-20 reps
RPE 8-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
6-8 reps
RPE 8-9
2
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
RPE 8-9
3
Walking Lunge (Dumbbell)
3
10-12 reps
RPE 8-9
4
Step-Up (Weighted)
3
10-12 reps
RPE 8-9
5
Single Leg Calf Raise (Weighted)
4
15-20 reps
RPE 8-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
6-8 reps
RPE 8-9
2
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
RPE 8-9
3
Walking Lunge (Dumbbell)
3
10-12 reps
RPE 8-9
4
Step-Up (Weighted)
3
10-12 reps
RPE 8-9
5
Single Leg Calf Raise (Weighted)
4
15-20 reps
RPE 8-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
6-8 reps
RPE 8-9
2
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
RPE 8-9
3
Walking Lunge (Dumbbell)
3
10-12 reps
RPE 8-9
4
Step-Up (Weighted)
3
10-12 reps
RPE 8-9
5
Single Leg Calf Raise (Weighted)
4
15-20 reps
RPE 8-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
6-8 reps
RPE 8-9
2
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
RPE 8-9
3
Walking Lunge (Dumbbell)
3
10-12 reps
RPE 8-9
4
Step-Up (Weighted)
3
10-12 reps
RPE 8-9
5
Single Leg Calf Raise (Weighted)
4
15-20 reps
RPE 8-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
6-8 reps
RPE 8-9
2
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
RPE 8-9
3
Walking Lunge (Dumbbell)
3
10-12 reps
RPE 8-9
4
Step-Up (Weighted)
3
10-12 reps
RPE 8-9
5
Single Leg Calf Raise (Weighted)
4
15-20 reps
RPE 8-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
6-8 reps
RPE 8-9
2
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
RPE 8-9
3
Walking Lunge (Dumbbell)
3
10-12 reps
RPE 8-9
4
Step-Up (Weighted)
3
10-12 reps
RPE 8-9
5
Single Leg Calf Raise (Weighted)
4
15-20 reps
RPE 8-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
6-8 reps
RPE 8-9
2
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
RPE 8-9
3
Walking Lunge (Dumbbell)
3
10-12 reps
RPE 8-9
4
Step-Up (Weighted)
3
10-12 reps
RPE 8-9
5
Single Leg Calf Raise (Weighted)
4
15-20 reps
RPE 8-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
6-8 reps
RPE 8-9
2
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
RPE 8-9
3
Walking Lunge (Dumbbell)
3
10-12 reps
RPE 8-9
4
Step-Up (Weighted)
3
10-12 reps
RPE 8-9
5
Single Leg Calf Raise (Weighted)
4
15-20 reps
RPE 8-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
6-8 reps
RPE 8-9
2
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
RPE 8-9
3
Walking Lunge (Dumbbell)
3
10-12 reps
RPE 8-9
4
Step-Up (Weighted)
3
10-12 reps
RPE 8-9
5
Single Leg Calf Raise (Weighted)
4
15-20 reps
RPE 8-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
6-8 reps
RPE 8-9
2
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
RPE 8-9
3
Walking Lunge (Dumbbell)
3
10-12 reps
RPE 8-9
4
Step-Up (Weighted)
3
10-12 reps
RPE 8-9
5
Single Leg Calf Raise (Weighted)
4
15-20 reps
RPE 8-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
6-8 reps
RPE 8-9
2
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
RPE 8-9
3
Walking Lunge (Dumbbell)
3
10-12 reps
RPE 8-9
4
Step-Up (Weighted)
3
10-12 reps
RPE 8-9
5
Single Leg Calf Raise (Weighted)
4
15-20 reps
RPE 8-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Dumbbell)
4
6-8 reps
RPE 8-9
2
Incline Bench Press (Dumbbell)
4
8-10 reps
RPE 8-9
3
Seated Overhead Press (Dumbbell)
3
8-10 reps
RPE 8-9
4
Face Pull
3
12-15 reps
RPE 8-9
5
Overhead Extension (Dumbbell)
3
12-15 reps
RPE 8-9
6
Hammer Curl (Dumbbell)
3
12-15 reps
RPE 8-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Dumbbell)
4
6-8 reps
RPE 8-9
2
Incline Bench Press (Dumbbell)
4
8-10 reps
RPE 8-9
3
Seated Overhead Press (Dumbbell)
3
8-10 reps
RPE 8-9
4
Face Pull
3
12-15 reps
RPE 8-9
5
Overhead Extension (Dumbbell)
3
12-15 reps
RPE 8-9
6
Hammer Curl (Dumbbell)
3
12-15 reps
RPE 8-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Dumbbell)
4
6-8 reps
RPE 8-9
2
Incline Bench Press (Dumbbell)
4
8-10 reps
RPE 8-9
3
Seated Overhead Press (Dumbbell)
3
8-10 reps
RPE 8-9
4
Face Pull
3
12-15 reps
RPE 8-9
5
Overhead Extension (Dumbbell)
3
12-15 reps
RPE 8-9
6
Hammer Curl (Dumbbell)
3
12-15 reps
RPE 8-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Dumbbell)
4
6-8 reps
RPE 8-9
2
Incline Bench Press (Dumbbell)
4
8-10 reps
RPE 8-9
3
Seated Overhead Press (Dumbbell)
3
8-10 reps
RPE 8-9
4
Face Pull
3
12-15 reps
RPE 8-9
5
Overhead Extension (Dumbbell)
3
12-15 reps
RPE 8-9
6
Hammer Curl (Dumbbell)
3
12-15 reps
RPE 8-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Dumbbell)
4
6-8 reps
RPE 8-9
2
Incline Bench Press (Dumbbell)
4
8-10 reps
RPE 8-9
3
Seated Overhead Press (Dumbbell)
3
8-10 reps
RPE 8-9
4
Face Pull
3
12-15 reps
RPE 8-9
5
Overhead Extension (Dumbbell)
3
12-15 reps
RPE 8-9
6
Hammer Curl (Dumbbell)
3
12-15 reps
RPE 8-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Dumbbell)
4
6-8 reps
RPE 8-9
2
Incline Bench Press (Dumbbell)
4
8-10 reps
RPE 8-9
3
Seated Overhead Press (Dumbbell)
3
8-10 reps
RPE 8-9
4
Face Pull
3
12-15 reps
RPE 8-9
5
Overhead Extension (Dumbbell)
3
12-15 reps
RPE 8-9
6
Hammer Curl (Dumbbell)
3
12-15 reps
RPE 8-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Dumbbell)
4
6-8 reps
RPE 8-9
2
Incline Bench Press (Dumbbell)
4
8-10 reps
RPE 8-9
3
Seated Overhead Press (Dumbbell)
3
8-10 reps
RPE 8-9
4
Face Pull
3
12-15 reps
RPE 8-9
5
Overhead Extension (Dumbbell)
3
12-15 reps
RPE 8-9
6
Hammer Curl (Dumbbell)
3
12-15 reps
RPE 8-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Dumbbell)
4
6-8 reps
RPE 8-9
2
Incline Bench Press (Dumbbell)
4
8-10 reps
RPE 8-9
3
Seated Overhead Press (Dumbbell)
3
8-10 reps
RPE 8-9
4
Face Pull
3
12-15 reps
RPE 8-9
5
Overhead Extension (Dumbbell)
3
12-15 reps
RPE 8-9
6
Hammer Curl (Dumbbell)
3
12-15 reps
RPE 8-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Dumbbell)
4
6-8 reps
RPE 8-9
2
Incline Bench Press (Dumbbell)
4
8-10 reps
RPE 8-9
3
Seated Overhead Press (Dumbbell)
3
8-10 reps
RPE 8-9
4
Face Pull
3
12-15 reps
RPE 8-9
5
Overhead Extension (Dumbbell)
3
12-15 reps
RPE 8-9
6
Hammer Curl (Dumbbell)
3
12-15 reps
RPE 8-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Dumbbell)
4
6-8 reps
RPE 8-9
2
Incline Bench Press (Dumbbell)
4
8-10 reps
RPE 8-9
3
Seated Overhead Press (Dumbbell)
3
8-10 reps
RPE 8-9
4
Face Pull
3
12-15 reps
RPE 8-9
5
Overhead Extension (Dumbbell)
3
12-15 reps
RPE 8-9
6
Hammer Curl (Dumbbell)
3
12-15 reps
RPE 8-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Dumbbell)
4
6-8 reps
RPE 8-9
2
Incline Bench Press (Dumbbell)
4
8-10 reps
RPE 8-9
3
Seated Overhead Press (Dumbbell)
3
8-10 reps
RPE 8-9
4
Face Pull
3
12-15 reps
RPE 8-9
5
Overhead Extension (Dumbbell)
3
12-15 reps
RPE 8-9
6
Hammer Curl (Dumbbell)
3
12-15 reps
RPE 8-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Dumbbell)
4
6-8 reps
RPE 8-9
2
Incline Bench Press (Dumbbell)
4
8-10 reps
RPE 8-9
3
Seated Overhead Press (Dumbbell)
3
8-10 reps
RPE 8-9
4
Face Pull
3
12-15 reps
RPE 8-9
5
Overhead Extension (Dumbbell)
3
12-15 reps
RPE 8-9
6
Hammer Curl (Dumbbell)
3
12-15 reps
RPE 8-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
4
6-8 reps
RPE 8-9
2
Single Leg Romanian Deadlift
3
8-10 reps
RPE 8-9
3
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
RPE 8-9
4
Glute Bridge (Dumbbell)
3
12-15 reps
RPE 8-9
5
Single Leg Calf Raise (Weighted)
4
15-20 reps
RPE 8-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
4
6-8 reps
RPE 8-9
2
Single Leg Romanian Deadlift
3
8-10 reps
RPE 8-9
3
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
RPE 8-9
4
Glute Bridge (Dumbbell)
3
12-15 reps
RPE 8-9
5
Single Leg Calf Raise (Weighted)
4
15-20 reps
RPE 8-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
4
6-8 reps
RPE 8-9
2
Single Leg Romanian Deadlift
3
8-10 reps
RPE 8-9
3
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
RPE 8-9
4
Glute Bridge (Dumbbell)
3
12-15 reps
RPE 8-9
5
Single Leg Calf Raise (Weighted)
4
15-20 reps
RPE 8-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
4
6-8 reps
RPE 8-9
2
Single Leg Romanian Deadlift
3
8-10 reps
RPE 8-9
3
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
RPE 8-9
4
Glute Bridge (Dumbbell)
3
12-15 reps
RPE 8-9
5
Single Leg Calf Raise (Weighted)
4
15-20 reps
RPE 8-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
4
6-8 reps
RPE 8-9
2
Single Leg Romanian Deadlift
3
8-10 reps
RPE 8-9
3
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
RPE 8-9
4
Glute Bridge (Dumbbell)
3
12-15 reps
RPE 8-9
5
Single Leg Calf Raise (Weighted)
4
15-20 reps
RPE 8-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
4
6-8 reps
RPE 8-9
2
Single Leg Romanian Deadlift
3
8-10 reps
RPE 8-9
3
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
RPE 8-9
4
Glute Bridge (Dumbbell)
3
12-15 reps
RPE 8-9
5
Single Leg Calf Raise (Weighted)
4
15-20 reps
RPE 8-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
4
6-8 reps
RPE 8-9
2
Single Leg Romanian Deadlift
3
8-10 reps
RPE 8-9
3
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
RPE 8-9
4
Glute Bridge (Dumbbell)
3
12-15 reps
RPE 8-9
5
Single Leg Calf Raise (Weighted)
4
15-20 reps
RPE 8-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
4
6-8 reps
RPE 8-9
2
Single Leg Romanian Deadlift
3
8-10 reps
RPE 8-9
3
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
RPE 8-9
4
Glute Bridge (Dumbbell)
3
12-15 reps
RPE 8-9
5
Single Leg Calf Raise (Weighted)
4
15-20 reps
RPE 8-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
4
6-8 reps
RPE 8-9
2
Single Leg Romanian Deadlift
3
8-10 reps
RPE 8-9
3
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
RPE 8-9
4
Glute Bridge (Dumbbell)
3
12-15 reps
RPE 8-9
5
Single Leg Calf Raise (Weighted)
4
15-20 reps
RPE 8-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
4
6-8 reps
RPE 8-9
2
Single Leg Romanian Deadlift
3
8-10 reps
RPE 8-9
3
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
RPE 8-9
4
Glute Bridge (Dumbbell)
3
12-15 reps
RPE 8-9
5
Single Leg Calf Raise (Weighted)
4
15-20 reps
RPE 8-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
4
6-8 reps
RPE 8-9
2
Single Leg Romanian Deadlift
3
8-10 reps
RPE 8-9
3
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
RPE 8-9
4
Glute Bridge (Dumbbell)
3
12-15 reps
RPE 8-9
5
Single Leg Calf Raise (Weighted)
4
15-20 reps
RPE 8-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
4
6-8 reps
RPE 8-9
2
Single Leg Romanian Deadlift
3
8-10 reps
RPE 8-9
3
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
RPE 8-9
4
Glute Bridge (Dumbbell)
3
12-15 reps
RPE 8-9
5
Single Leg Calf Raise (Weighted)
4
15-20 reps
RPE 8-9
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Dumbbell)
4 Sets
6-8 Reps
@8-9
2
Single Arm Row (Dumbbell)
4 Sets
6-8 Reps
@8-9
3
Overhead Press (Dumbbell)
3 Sets
8-10 Reps
@8-9
4
Pullover (Dumbbell)
3 Sets
8-10 Reps
@8-9
5
One Arm Lateral Raise (Dumbbell)
3 Sets
12-15 Reps
@8-9
6
Tricep Kickback
3 Sets
12-15 Reps
@8-9
7
Bicep Curl (Dumbbell)
3 Sets
12-15 Reps
@8-9
Day 2
1
Goblet Squat
4 Sets
6-8 Reps
@8-9
2
Bulgarian Split Squat (Dumbbell)
3 Sets
8-10 Reps
@8-9
3
Walking Lunge (Dumbbell)
3 Sets
10-12 Reps
@8-9
4
Step-Up (Weighted)
3 Sets
10-12 Reps
@8-9
5
Single Leg Calf Raise (Weighted)
4 Sets
15-20 Reps
@8-9
Day 3
1
Single Arm Row (Dumbbell)
4 Sets
6-8 Reps
@8-9
2
Incline Bench Press (Dumbbell)
4 Sets
8-10 Reps
@8-9
3
Seated Overhead Press (Dumbbell)
3 Sets
8-10 Reps
@8-9
4
Face Pull
3 Sets
12-15 Reps
@8-9
5
Overhead Extension (Dumbbell)
3 Sets
12-15 Reps
@8-9
6
Hammer Curl (Dumbbell)
3 Sets
12-15 Reps
@8-9
Day 4
1
Romanian Deadlift (Dumbbell)
4 Sets
6-8 Reps
@8-9
2
Single Leg Romanian Deadlift
3 Sets
8-10 Reps
@8-9
3
Bulgarian Split Squat (Dumbbell)
3 Sets
8-10 Reps
@8-9
4
Glute Bridge (Dumbbell)
3 Sets
12-15 Reps
@8-9
5
Single Leg Calf Raise (Weighted)
4 Sets
15-20 Reps
@8-9