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Mike Sommerfeld upper lower program

by Kato Hirano
94 athletes joined

Program Description

Anyone can do this program.How it works is a pre exhausting excerise before a compound.1 all out set of every exercise Day 1:Lower Body Day 2:Upper Body Then Rest 1 to 3 Days Repeat

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    40 minutes
  • Created
    Oct 25, 2024 10:14
  • Last Edited
    Jul 01, 2025 04:45

Summary

Transform your strength training with the Mike Sommerfeld Upper Lower Program, a comprehensive 12-week plan designed for serious lifters. This program splits your workouts into upper and lower body sessions, allowing you to hit major muscle groups four times a week. With a focus on compound movements and machine exercises, you'll maximize muscle growth and strength while working through a variety of targeted routines. Get ready to elevate your performance and achieve your fitness goals with a structured approach that ensures consistent progress!
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4.8 Stars with 10, 000+ Ratings
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
Calf Raise (Leg Press)
1
RPE 10
2
Leg Extension
1
RPE 10
3
Leg Press
1
RPE 10
4
Leg Curl
1
RPE 10
5
Romanian Deadlift (Barbell)
1
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
1
RPE 10
2
Leg Extension
1
RPE 10
3
Leg Press
1
RPE 10
4
Leg Curl
1
RPE 10
5
Romanian Deadlift (Barbell)
1
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
1
RPE 10
2
Leg Extension
1
RPE 10
3
Leg Press
1
RPE 10
4
Leg Curl
1
RPE 10
5
Romanian Deadlift (Barbell)
1
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
1
RPE 10
2
Leg Extension
1
RPE 10
3
Leg Press
1
RPE 10
4
Leg Curl
1
RPE 10
5
Romanian Deadlift (Barbell)
1
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
1
RPE 10
2
Leg Extension
1
RPE 10
3
Leg Press
1
RPE 10
4
Leg Curl
1
RPE 10
5
Romanian Deadlift (Barbell)
1
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
1
RPE 10
2
Leg Extension
1
RPE 10
3
Leg Press
1
RPE 10
4
Leg Curl
1
RPE 10
5
Romanian Deadlift (Barbell)
1
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
1
RPE 10
2
Leg Extension
1
RPE 10
3
Leg Press
1
RPE 10
4
Leg Curl
1
RPE 10
5
Romanian Deadlift (Barbell)
1
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
1
RPE 10
2
Leg Extension
1
RPE 10
3
Leg Press
1
RPE 10
4
Leg Curl
1
RPE 10
5
Romanian Deadlift (Barbell)
1
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
1
RPE 10
2
Leg Extension
1
RPE 10
3
Leg Press
1
RPE 10
4
Leg Curl
1
RPE 10
5
Romanian Deadlift (Barbell)
1
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
1
RPE 10
2
Leg Extension
1
RPE 10
3
Leg Press
1
RPE 10
4
Leg Curl
1
RPE 10
5
Romanian Deadlift (Barbell)
1
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
1
RPE 10
2
Leg Extension
1
RPE 10
3
Leg Press
1
RPE 10
4
Leg Curl
1
RPE 10
5
Romanian Deadlift (Barbell)
1
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
1
RPE 10
2
Leg Extension
1
RPE 10
3
Leg Press
1
RPE 10
4
Leg Curl
1
RPE 10
5
Romanian Deadlift (Barbell)
1
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
RPE 10
2
Single Arm Iso Row
1
RPE 10
3
Pec Deck (Machine)
1
RPE 10
4
Incline Bench Press (Dumbbell)
1
RPE 10
5
Lateral Raise (Dumbbell)
1
RPE 10
6
Shoulder Press (Machine)
1
RPE 10
7
Lateral Raise (Cable)
1
RPE 10
8
Preacher Curl (Dumbbell)
1
RPE 10
9
Bicep Curl (Barbell)
1
RPE 10
10
JM Press (Smith Machine)
1
RPE 10
11
Single Arm Pushdown
1
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
RPE 10
2
Single Arm Iso Row
1
RPE 10
3
Pec Deck (Machine)
1
RPE 10
4
Incline Bench Press (Dumbbell)
1
RPE 10
5
Lateral Raise (Dumbbell)
1
RPE 10
6
Shoulder Press (Machine)
1
RPE 10
7
Lateral Raise (Cable)
1
RPE 10
8
Preacher Curl (Dumbbell)
1
RPE 10
9
Bicep Curl (Barbell)
1
RPE 10
10
JM Press (Smith Machine)
1
RPE 10
11
Single Arm Pushdown
1
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
RPE 10
2
Single Arm Iso Row
1
RPE 10
3
Pec Deck (Machine)
1
RPE 10
4
Incline Bench Press (Dumbbell)
1
RPE 10
5
Lateral Raise (Dumbbell)
1
RPE 10
6
Shoulder Press (Machine)
1
RPE 10
7
Lateral Raise (Cable)
1
RPE 10
8
Preacher Curl (Dumbbell)
1
RPE 10
9
Bicep Curl (Barbell)
1
RPE 10
10
JM Press (Smith Machine)
1
RPE 10
11
Single Arm Pushdown
1
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
RPE 10
2
Single Arm Iso Row
1
RPE 10
3
Pec Deck (Machine)
1
RPE 10
4
Incline Bench Press (Dumbbell)
1
RPE 10
5
Lateral Raise (Dumbbell)
1
RPE 10
6
Shoulder Press (Machine)
1
RPE 10
7
Lateral Raise (Cable)
1
RPE 10
8
Preacher Curl (Dumbbell)
1
RPE 10
9
Bicep Curl (Barbell)
1
RPE 10
10
JM Press (Smith Machine)
1
RPE 10
11
Single Arm Pushdown
1
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
RPE 10
2
Single Arm Iso Row
1
RPE 10
3
Pec Deck (Machine)
1
RPE 10
4
Incline Bench Press (Dumbbell)
1
RPE 10
5
Lateral Raise (Dumbbell)
1
RPE 10
6
Shoulder Press (Machine)
1
RPE 10
7
Lateral Raise (Cable)
1
RPE 10
8
Preacher Curl (Dumbbell)
1
RPE 10
9
Bicep Curl (Barbell)
1
RPE 10
10
JM Press (Smith Machine)
1
RPE 10
11
Single Arm Pushdown
1
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
RPE 10
2
Single Arm Iso Row
1
RPE 10
3
Pec Deck (Machine)
1
RPE 10
4
Incline Bench Press (Dumbbell)
1
RPE 10
5
Lateral Raise (Dumbbell)
1
RPE 10
6
Shoulder Press (Machine)
1
RPE 10
7
Lateral Raise (Cable)
1
RPE 10
8
Preacher Curl (Dumbbell)
1
RPE 10
9
Bicep Curl (Barbell)
1
RPE 10
10
JM Press (Smith Machine)
1
RPE 10
11
Single Arm Pushdown
1
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
RPE 10
2
Single Arm Iso Row
1
RPE 10
3
Pec Deck (Machine)
1
RPE 10
4
Incline Bench Press (Dumbbell)
1
RPE 10
5
Lateral Raise (Dumbbell)
1
RPE 10
6
Shoulder Press (Machine)
1
RPE 10
7
Lateral Raise (Cable)
1
RPE 10
8
Preacher Curl (Dumbbell)
1
RPE 10
9
Bicep Curl (Barbell)
1
RPE 10
10
JM Press (Smith Machine)
1
RPE 10
11
Single Arm Pushdown
1
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
RPE 10
2
Single Arm Iso Row
1
RPE 10
3
Pec Deck (Machine)
1
RPE 10
4
Incline Bench Press (Dumbbell)
1
RPE 10
5
Lateral Raise (Dumbbell)
1
RPE 10
6
Shoulder Press (Machine)
1
RPE 10
7
Lateral Raise (Cable)
1
RPE 10
8
Preacher Curl (Dumbbell)
1
RPE 10
9
Bicep Curl (Barbell)
1
RPE 10
10
JM Press (Smith Machine)
1
RPE 10
11
Single Arm Pushdown
1
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
RPE 10
2
Single Arm Iso Row
1
RPE 10
3
Pec Deck (Machine)
1
RPE 10
4
Incline Bench Press (Dumbbell)
1
RPE 10
5
Lateral Raise (Dumbbell)
1
RPE 10
6
Shoulder Press (Machine)
1
RPE 10
7
Lateral Raise (Cable)
1
RPE 10
8
Preacher Curl (Dumbbell)
1
RPE 10
9
Bicep Curl (Barbell)
1
RPE 10
10
JM Press (Smith Machine)
1
RPE 10
11
Single Arm Pushdown
1
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
RPE 10
2
Single Arm Iso Row
1
RPE 10
3
Pec Deck (Machine)
1
RPE 10
4
Incline Bench Press (Dumbbell)
1
RPE 10
5
Lateral Raise (Dumbbell)
1
RPE 10
6
Shoulder Press (Machine)
1
RPE 10
7
Lateral Raise (Cable)
1
RPE 10
8
Preacher Curl (Dumbbell)
1
RPE 10
9
Bicep Curl (Barbell)
1
RPE 10
10
JM Press (Smith Machine)
1
RPE 10
11
Single Arm Pushdown
1
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
RPE 10
2
Single Arm Iso Row
1
RPE 10
3
Pec Deck (Machine)
1
RPE 10
4
Incline Bench Press (Dumbbell)
1
RPE 10
5
Lateral Raise (Dumbbell)
1
RPE 10
6
Shoulder Press (Machine)
1
RPE 10
7
Lateral Raise (Cable)
1
RPE 10
8
Preacher Curl (Dumbbell)
1
RPE 10
9
Bicep Curl (Barbell)
1
RPE 10
10
JM Press (Smith Machine)
1
RPE 10
11
Single Arm Pushdown
1
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
RPE 10
2
Single Arm Iso Row
1
RPE 10
3
Pec Deck (Machine)
1
RPE 10
4
Incline Bench Press (Dumbbell)
1
RPE 10
5
Lateral Raise (Dumbbell)
1
RPE 10
6
Shoulder Press (Machine)
1
RPE 10
7
Lateral Raise (Cable)
1
RPE 10
8
Preacher Curl (Dumbbell)
1
RPE 10
9
Bicep Curl (Barbell)
1
RPE 10
10
JM Press (Smith Machine)
1
RPE 10
11
Single Arm Pushdown
1
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
1
RPE 10
2
Leg Extension
1
RPE 10
3
Leg Press
1
RPE 10
4
Leg Curl
1
RPE 10
5
Hip Abductor (Machine)
1
RPE 10
6
Hip Thrust (Barbell)
1
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
1
RPE 10
2
Leg Extension
1
RPE 10
3
Leg Press
1
RPE 10
4
Leg Curl
1
RPE 10
5
Hip Abductor (Machine)
1
RPE 10
6
Hip Thrust (Barbell)
1
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
1
RPE 10
2
Leg Extension
1
RPE 10
3
Leg Press
1
RPE 10
4
Leg Curl
1
RPE 10
5
Hip Abductor (Machine)
1
RPE 10
6
Hip Thrust (Barbell)
1
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
1
RPE 10
2
Leg Extension
1
RPE 10
3
Leg Press
1
RPE 10
4
Leg Curl
1
RPE 10
5
Hip Abductor (Machine)
1
RPE 10
6
Hip Thrust (Barbell)
1
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
1
RPE 10
2
Leg Extension
1
RPE 10
3
Leg Press
1
RPE 10
4
Leg Curl
1
RPE 10
5
Hip Abductor (Machine)
1
RPE 10
6
Hip Thrust (Barbell)
1
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
1
RPE 10
2
Leg Extension
1
RPE 10
3
Leg Press
1
RPE 10
4
Leg Curl
1
RPE 10
5
Hip Abductor (Machine)
1
RPE 10
6
Hip Thrust (Barbell)
1
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
1
RPE 10
2
Leg Extension
1
RPE 10
3
Leg Press
1
RPE 10
4
Leg Curl
1
RPE 10
5
Hip Abductor (Machine)
1
RPE 10
6
Hip Thrust (Barbell)
1
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
1
RPE 10
2
Leg Extension
1
RPE 10
3
Leg Press
1
RPE 10
4
Leg Curl
1
RPE 10
5
Hip Abductor (Machine)
1
RPE 10
6
Hip Thrust (Barbell)
1
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
1
RPE 10
2
Leg Extension
1
RPE 10
3
Leg Press
1
RPE 10
4
Leg Curl
1
RPE 10
5
Hip Abductor (Machine)
1
RPE 10
6
Hip Thrust (Barbell)
1
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
1
RPE 10
2
Leg Extension
1
RPE 10
3
Leg Press
1
RPE 10
4
Leg Curl
1
RPE 10
5
Hip Abductor (Machine)
1
RPE 10
6
Hip Thrust (Barbell)
1
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
1
RPE 10
2
Leg Extension
1
RPE 10
3
Leg Press
1
RPE 10
4
Leg Curl
1
RPE 10
5
Hip Abductor (Machine)
1
RPE 10
6
Hip Thrust (Barbell)
1
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
1
RPE 10
2
Leg Extension
1
RPE 10
3
Leg Press
1
RPE 10
4
Leg Curl
1
RPE 10
5
Hip Abductor (Machine)
1
RPE 10
6
Hip Thrust (Barbell)
1
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
RPE 10
2
T-Bar Row
1
RPE 10
3
Pec Deck (Machine)
1
RPE 10
4
Bench Press (Barbell)
1
RPE 10
5
Lateral Raise (Dumbbell)
1
RPE 10
6
Shoulder Press (Machine)
1
RPE 10
7
Rear Delt Fly (Dumbbell)
1
RPE 10
8
Preacher Curl (Barbell)
1
RPE 10
9
Seated Dumbbell Curl
1
RPE 10
10
Overhead Tricep Extension (Cable)
1
RPE 10
11
Single Arm Pushdown
1
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
RPE 10
2
T-Bar Row
1
RPE 10
3
Pec Deck (Machine)
1
RPE 10
4
Bench Press (Barbell)
1
RPE 10
5
Lateral Raise (Dumbbell)
1
RPE 10
6
Shoulder Press (Machine)
1
RPE 10
7
Rear Delt Fly (Dumbbell)
1
RPE 10
8
Preacher Curl (Barbell)
1
RPE 10
9
Seated Dumbbell Curl
1
RPE 10
10
Overhead Tricep Extension (Cable)
1
RPE 10
11
Single Arm Pushdown
1
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
RPE 10
2
T-Bar Row
1
RPE 10
3
Pec Deck (Machine)
1
RPE 10
4
Bench Press (Barbell)
1
RPE 10
5
Lateral Raise (Dumbbell)
1
RPE 10
6
Shoulder Press (Machine)
1
RPE 10
7
Rear Delt Fly (Dumbbell)
1
RPE 10
8
Preacher Curl (Barbell)
1
RPE 10
9
Seated Dumbbell Curl
1
RPE 10
10
Overhead Tricep Extension (Cable)
1
RPE 10
11
Single Arm Pushdown
1
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
RPE 10
2
T-Bar Row
1
RPE 10
3
Pec Deck (Machine)
1
RPE 10
4
Bench Press (Barbell)
1
RPE 10
5
Lateral Raise (Dumbbell)
1
RPE 10
6
Shoulder Press (Machine)
1
RPE 10
7
Rear Delt Fly (Dumbbell)
1
RPE 10
8
Preacher Curl (Barbell)
1
RPE 10
9
Seated Dumbbell Curl
1
RPE 10
10
Overhead Tricep Extension (Cable)
1
RPE 10
11
Single Arm Pushdown
1
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
RPE 10
2
T-Bar Row
1
RPE 10
3
Pec Deck (Machine)
1
RPE 10
4
Bench Press (Barbell)
1
RPE 10
5
Lateral Raise (Dumbbell)
1
RPE 10
6
Shoulder Press (Machine)
1
RPE 10
7
Rear Delt Fly (Dumbbell)
1
RPE 10
8
Preacher Curl (Barbell)
1
RPE 10
9
Seated Dumbbell Curl
1
RPE 10
10
Overhead Tricep Extension (Cable)
1
RPE 10
11
Single Arm Pushdown
1
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
RPE 10
2
T-Bar Row
1
RPE 10
3
Pec Deck (Machine)
1
RPE 10
4
Bench Press (Barbell)
1
RPE 10
5
Lateral Raise (Dumbbell)
1
RPE 10
6
Shoulder Press (Machine)
1
RPE 10
7
Rear Delt Fly (Dumbbell)
1
RPE 10
8
Preacher Curl (Barbell)
1
RPE 10
9
Seated Dumbbell Curl
1
RPE 10
10
Overhead Tricep Extension (Cable)
1
RPE 10
11
Single Arm Pushdown
1
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
RPE 10
2
T-Bar Row
1
RPE 10
3
Pec Deck (Machine)
1
RPE 10
4
Bench Press (Barbell)
1
RPE 10
5
Lateral Raise (Dumbbell)
1
RPE 10
6
Shoulder Press (Machine)
1
RPE 10
7
Rear Delt Fly (Dumbbell)
1
RPE 10
8
Preacher Curl (Barbell)
1
RPE 10
9
Seated Dumbbell Curl
1
RPE 10
10
Overhead Tricep Extension (Cable)
1
RPE 10
11
Single Arm Pushdown
1
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
RPE 10
2
T-Bar Row
1
RPE 10
3
Pec Deck (Machine)
1
RPE 10
4
Bench Press (Barbell)
1
RPE 10
5
Lateral Raise (Dumbbell)
1
RPE 10
6
Shoulder Press (Machine)
1
RPE 10
7
Rear Delt Fly (Dumbbell)
1
RPE 10
8
Preacher Curl (Barbell)
1
RPE 10
9
Seated Dumbbell Curl
1
RPE 10
10
Overhead Tricep Extension (Cable)
1
RPE 10
11
Single Arm Pushdown
1
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
RPE 10
2
T-Bar Row
1
RPE 10
3
Pec Deck (Machine)
1
RPE 10
4
Bench Press (Barbell)
1
RPE 10
5
Lateral Raise (Dumbbell)
1
RPE 10
6
Shoulder Press (Machine)
1
RPE 10
7
Rear Delt Fly (Dumbbell)
1
RPE 10
8
Preacher Curl (Barbell)
1
RPE 10
9
Seated Dumbbell Curl
1
RPE 10
10
Overhead Tricep Extension (Cable)
1
RPE 10
11
Single Arm Pushdown
1
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
RPE 10
2
T-Bar Row
1
RPE 10
3
Pec Deck (Machine)
1
RPE 10
4
Bench Press (Barbell)
1
RPE 10
5
Lateral Raise (Dumbbell)
1
RPE 10
6
Shoulder Press (Machine)
1
RPE 10
7
Rear Delt Fly (Dumbbell)
1
RPE 10
8
Preacher Curl (Barbell)
1
RPE 10
9
Seated Dumbbell Curl
1
RPE 10
10
Overhead Tricep Extension (Cable)
1
RPE 10
11
Single Arm Pushdown
1
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
RPE 10
2
T-Bar Row
1
RPE 10
3
Pec Deck (Machine)
1
RPE 10
4
Bench Press (Barbell)
1
RPE 10
5
Lateral Raise (Dumbbell)
1
RPE 10
6
Shoulder Press (Machine)
1
RPE 10
7
Rear Delt Fly (Dumbbell)
1
RPE 10
8
Preacher Curl (Barbell)
1
RPE 10
9
Seated Dumbbell Curl
1
RPE 10
10
Overhead Tricep Extension (Cable)
1
RPE 10
11
Single Arm Pushdown
1
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
RPE 10
2
T-Bar Row
1
RPE 10
3
Pec Deck (Machine)
1
RPE 10
4
Bench Press (Barbell)
1
RPE 10
5
Lateral Raise (Dumbbell)
1
RPE 10
6
Shoulder Press (Machine)
1
RPE 10
7
Rear Delt Fly (Dumbbell)
1
RPE 10
8
Preacher Curl (Barbell)
1
RPE 10
9
Seated Dumbbell Curl
1
RPE 10
10
Overhead Tricep Extension (Cable)
1
RPE 10
11
Single Arm Pushdown
1
RPE 10
Week 1
1 / 12 Weeks
Day 1
1
Calf Raise (Leg Press)
1 Set
@10
2
Leg Extension
1 Set
@10
3
Leg Press
1 Set
@10
4
Leg Curl
1 Set
@10
5
Romanian Deadlift (Barbell)
1 Set
@10
Day 2
1
Lat Pulldown
1 Set
@10
2
Single Arm Iso Row
1 Set
@10
3
Pec Deck (Machine)
1 Set
@10
4
Incline Bench Press (Dumbbell)
1 Set
@10
5
Lateral Raise (Dumbbell)
1 Set
@10
6
Shoulder Press (Machine)
1 Set
@10
7
Lateral Raise (Cable)
1 Set
@10
8
Preacher Curl (Dumbbell)
1 Set
@10
9
Bicep Curl (Barbell)
1 Set
@10
10
JM Press (Smith Machine)
1 Set
@10
11
Single Arm Pushdown
1 Set
@10
Day 3
1
Calf Raise (Leg Press)
1 Set
@10
2
Leg Extension
1 Set
@10
3
Leg Press
1 Set
@10
4
Leg Curl
1 Set
@10
5
Hip Abductor (Machine)
1 Set
@10
6
Hip Thrust (Barbell)
1 Set
@10
Day 4
1
Lat Pulldown
1 Set
@10
2
T-Bar Row
1 Set
@10
3
Pec Deck (Machine)
1 Set
@10
4
Bench Press (Barbell)
1 Set
@10
5
Lateral Raise (Dumbbell)
1 Set
@10
6
Shoulder Press (Machine)
1 Set
@10
7
Rear Delt Fly (Dumbbell)
1 Set
@10
8
Preacher Curl (Barbell)
1 Set
@10
9
Seated Dumbbell Curl
1 Set
@10
10
Overhead Tricep Extension (Cable)
1 Set
@10
11
Single Arm Pushdown
1 Set
@10