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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 19, 2025 06:00

Summary

Unlock your strength potential with the UL Hypertrophy program, a comprehensive 12-week journey designed to enhance muscle growth through targeted upper and lower body workouts. Comprising four sessions per week, this program emphasizes dumbbell exercises that focus on both horizontal and quad movements, ensuring balanced development. With a mix of compound lifts and isolation exercises, you'll build muscle while improving your overall strength and endurance. Get ready to challenge yourself and see real results!
Muscle Engagement
Front
Back
MuscleSet
Glutes
12.2%
Quadriceps
10.5%
Hamstrings
10.5%
Triceps
9.4%
Front Delts
7.3%
Upper Back
7.2%
Chest
6.4%
Lats
6.2%
Biceps
6%
Middle Delts
5.9%
Calves
5.2%
Lower Back
4.9%
Abs
4.1%
Rear Delts
2%
Adductors
1.3%
Forearms
0.8%
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BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
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Star
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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