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Umad

by Kr D.

Program Description

Personal program for hypertrhorphy

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    18 weeks
  • Time Per Workout
    80 minutes
  • Created
    May 11, 2025 09:01
  • Last Edited
    Jun 18, 2025 09:54

Summary

Unlock your potential with the Umad program, an 18-week strength training journey designed for serious lifters. Committing four days a week, you'll engage in a balanced mix of bodyweight and weighted exercises, targeting all major muscle groups, from explosive pull-ups to powerful bench presses. Each session is crafted to push your limits, enhance your strength, and sculpt your physique. Get ready to transform your workouts and achieve the results you've always wanted!
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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
WEEK 13
WEEK 14
WEEK 15
WEEK 16
WEEK 17
WEEK 18
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Bodyweight)
4
1-3 reps
RPE 9
2
Bench Press (Barbell)
3
6-10 reps
RPE 8
3
Chest Supported Row (Machine)
3
10-15 reps
RPE 7
4
Push Up
3
15-25 reps
RPE 9
5
Seated Shoulder Press (Dumbbell)
2
10-15 reps
RPE 9
6
Abs Crunch (Bodyweight)
3
10-20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Bodyweight)
4
1-3 reps
RPE 9
2
Bench Press (Barbell)
3
6-10 reps
RPE 8
3
Chest Supported Row (Machine)
3
10-15 reps
RPE 7
4
Push Up
3
15-25 reps
RPE 9
5
Seated Shoulder Press (Dumbbell)
2
10-15 reps
RPE 9
6
Abs Crunch (Bodyweight)
3
10-20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Bodyweight)
4
1-3 reps
RPE 9
2
Bench Press (Barbell)
3
6-10 reps
RPE 8
3
Chest Supported Row (Machine)
3
10-15 reps
RPE 7
4
Push Up
3
15-25 reps
RPE 9
5
Seated Shoulder Press (Dumbbell)
2
10-15 reps
RPE 9
6
Abs Crunch (Bodyweight)
3
10-20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Bodyweight)
4
1-3 reps
RPE 9
2
Bench Press (Barbell)
3
6-10 reps
RPE 8
3
Chest Supported Row (Machine)
3
10-15 reps
RPE 7
4
Push Up
3
15-25 reps
RPE 9
5
Seated Shoulder Press (Dumbbell)
2
10-15 reps
RPE 9
6
Abs Crunch (Bodyweight)
3
10-20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Bodyweight)
4
1-3 reps
RPE 9
2
Bench Press (Barbell)
3
6-10 reps
RPE 8
3
Chest Supported Row (Machine)
3
10-15 reps
RPE 7
4
Push Up
3
15-25 reps
RPE 9
5
Seated Shoulder Press (Dumbbell)
2
10-15 reps
RPE 9
6
Abs Crunch (Bodyweight)
3
10-20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Bodyweight)
4
1-3 reps
RPE 9
2
Bench Press (Barbell)
3
6-10 reps
RPE 8
3
Chest Supported Row (Machine)
3
10-15 reps
RPE 7
4
Push Up
3
15-25 reps
RPE 9
5
Seated Shoulder Press (Dumbbell)
2
10-15 reps
RPE 9
6
Abs Crunch (Bodyweight)
3
10-20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Bodyweight)
4
1-3 reps
RPE 9
2
Bench Press (Barbell)
3
6-10 reps
RPE 8
3
Chest Supported Row (Machine)
3
10-15 reps
RPE 7
4
Push Up
3
15-25 reps
RPE 9
5
Seated Shoulder Press (Dumbbell)
2
10-15 reps
RPE 9
6
Abs Crunch (Bodyweight)
3
10-20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Bodyweight)
4
1-3 reps
RPE 9
2
Bench Press (Barbell)
3
6-10 reps
RPE 8
3
Chest Supported Row (Machine)
3
10-15 reps
RPE 7
4
Push Up
3
15-25 reps
RPE 9
5
Seated Shoulder Press (Dumbbell)
2
10-15 reps
RPE 9
6
Abs Crunch (Bodyweight)
3
10-20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Bodyweight)
4
1-3 reps
RPE 9
2
Bench Press (Barbell)
3
6-10 reps
RPE 8
3
Chest Supported Row (Machine)
3
10-15 reps
RPE 7
4
Push Up
3
15-25 reps
RPE 9
5
Seated Shoulder Press (Dumbbell)
2
10-15 reps
RPE 9
6
Abs Crunch (Bodyweight)
3
10-20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Bodyweight)
4
1-3 reps
RPE 9
2
Bench Press (Barbell)
3
6-10 reps
RPE 8
3
Chest Supported Row (Machine)
3
10-15 reps
RPE 7
4
Push Up
3
15-25 reps
RPE 9
5
Seated Shoulder Press (Dumbbell)
2
10-15 reps
RPE 9
6
Abs Crunch (Bodyweight)
3
10-20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Bodyweight)
4
1-3 reps
RPE 9
2
Bench Press (Barbell)
3
6-10 reps
RPE 8
3
Chest Supported Row (Machine)
3
10-15 reps
RPE 7
4
Push Up
3
15-25 reps
RPE 9
5
Seated Shoulder Press (Dumbbell)
2
10-15 reps
RPE 9
6
Abs Crunch (Bodyweight)
3
10-20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Bodyweight)
4
1-3 reps
RPE 9
2
Bench Press (Barbell)
3
6-10 reps
RPE 8
3
Chest Supported Row (Machine)
3
10-15 reps
RPE 7
4
Push Up
3
15-25 reps
RPE 9
5
Seated Shoulder Press (Dumbbell)
2
10-15 reps
RPE 9
6
Abs Crunch (Bodyweight)
3
10-20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Bodyweight)
4
1-3 reps
RPE 9
2
Bench Press (Barbell)
3
6-10 reps
RPE 8
3
Chest Supported Row (Machine)
3
10-15 reps
RPE 7
4
Push Up
3
15-25 reps
RPE 9
5
Seated Shoulder Press (Dumbbell)
2
10-15 reps
RPE 9
6
Abs Crunch (Bodyweight)
3
10-20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Bodyweight)
4
1-3 reps
RPE 9
2
Bench Press (Barbell)
3
6-10 reps
RPE 8
3
Chest Supported Row (Machine)
3
10-15 reps
RPE 7
4
Push Up
3
15-25 reps
RPE 9
5
Seated Shoulder Press (Dumbbell)
2
10-15 reps
RPE 9
6
Abs Crunch (Bodyweight)
3
10-20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Bodyweight)
4
1-3 reps
RPE 9
2
Bench Press (Barbell)
3
6-10 reps
RPE 8
3
Chest Supported Row (Machine)
3
10-15 reps
RPE 7
4
Push Up
3
15-25 reps
RPE 9
5
Seated Shoulder Press (Dumbbell)
2
10-15 reps
RPE 9
6
Abs Crunch (Bodyweight)
3
10-20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Bodyweight)
4
1-3 reps
RPE 9
2
Bench Press (Barbell)
3
6-10 reps
RPE 8
3
Chest Supported Row (Machine)
3
10-15 reps
RPE 7
4
Push Up
3
15-25 reps
RPE 9
5
Seated Shoulder Press (Dumbbell)
2
10-15 reps
RPE 9
6
Abs Crunch (Bodyweight)
3
10-20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Bodyweight)
4
1-3 reps
RPE 9
2
Bench Press (Barbell)
3
6-10 reps
RPE 8
3
Chest Supported Row (Machine)
3
10-15 reps
RPE 7
4
Push Up
3
15-25 reps
RPE 9
5
Seated Shoulder Press (Dumbbell)
2
10-15 reps
RPE 9
6
Abs Crunch (Bodyweight)
3
10-20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Bodyweight)
4
1-3 reps
RPE 9
2
Bench Press (Barbell)
3
6-10 reps
RPE 8
3
Chest Supported Row (Machine)
3
10-15 reps
RPE 7
4
Push Up
3
15-25 reps
RPE 9
5
Seated Shoulder Press (Dumbbell)
2
10-15 reps
RPE 9
6
Abs Crunch (Bodyweight)
3
10-20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
10-20 reps
RPE 9
2
Romanian Deadlift (Barbell)
2
6-12 reps
RPE 8
3
Leg Press
3
10-15 reps
RPE 8
4
Bicep Curl (Dumbbell)
3
8-15 reps
RPE 9
5
Tricep Extension (Cable)
2
8-15 reps
RPE 8
6
Lateral Raise (Cable)
3
10-20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
10-20 reps
RPE 9
2
Romanian Deadlift (Barbell)
2
6-12 reps
RPE 8
3
Leg Press
3
10-15 reps
RPE 8
4
Bicep Curl (Dumbbell)
3
8-15 reps
RPE 9
5
Tricep Extension (Cable)
2
8-15 reps
RPE 8
6
Lateral Raise (Cable)
3
10-20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
10-20 reps
RPE 9
2
Romanian Deadlift (Barbell)
2
6-12 reps
RPE 8
3
Leg Press
3
10-15 reps
RPE 8
4
Bicep Curl (Dumbbell)
3
8-15 reps
RPE 9
5
Tricep Extension (Cable)
2
8-15 reps
RPE 8
6
Lateral Raise (Cable)
3
10-20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
10-20 reps
RPE 9
2
Romanian Deadlift (Barbell)
2
6-12 reps
RPE 8
3
Leg Press
3
10-15 reps
RPE 8
4
Bicep Curl (Dumbbell)
3
8-15 reps
RPE 9
5
Tricep Extension (Cable)
2
8-15 reps
RPE 8
6
Lateral Raise (Cable)
3
10-20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
10-20 reps
RPE 9
2
Romanian Deadlift (Barbell)
2
6-12 reps
RPE 8
3
Leg Press
3
10-15 reps
RPE 8
4
Bicep Curl (Dumbbell)
3
8-15 reps
RPE 9
5
Tricep Extension (Cable)
2
8-15 reps
RPE 8
6
Lateral Raise (Cable)
3
10-20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
10-20 reps
RPE 9
2
Romanian Deadlift (Barbell)
2
6-12 reps
RPE 8
3
Leg Press
3
10-15 reps
RPE 8
4
Bicep Curl (Dumbbell)
3
8-15 reps
RPE 9
5
Tricep Extension (Cable)
2
8-15 reps
RPE 8
6
Lateral Raise (Cable)
3
10-20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
10-20 reps
RPE 9
2
Romanian Deadlift (Barbell)
2
6-12 reps
RPE 8
3
Leg Press
3
10-15 reps
RPE 8
4
Bicep Curl (Dumbbell)
3
8-15 reps
RPE 9
5
Tricep Extension (Cable)
2
8-15 reps
RPE 8
6
Lateral Raise (Cable)
3
10-20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
10-20 reps
RPE 9
2
Romanian Deadlift (Barbell)
2
6-12 reps
RPE 8
3
Leg Press
3
10-15 reps
RPE 8
4
Bicep Curl (Dumbbell)
3
8-15 reps
RPE 9
5
Tricep Extension (Cable)
2
8-15 reps
RPE 8
6
Lateral Raise (Cable)
3
10-20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
10-20 reps
RPE 9
2
Romanian Deadlift (Barbell)
2
6-12 reps
RPE 8
3
Leg Press
3
10-15 reps
RPE 8
4
Bicep Curl (Dumbbell)
3
8-15 reps
RPE 9
5
Tricep Extension (Cable)
2
8-15 reps
RPE 8
6
Lateral Raise (Cable)
3
10-20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
10-20 reps
RPE 9
2
Romanian Deadlift (Barbell)
2
6-12 reps
RPE 8
3
Leg Press
3
10-15 reps
RPE 8
4
Bicep Curl (Dumbbell)
3
8-15 reps
RPE 9
5
Tricep Extension (Cable)
2
8-15 reps
RPE 8
6
Lateral Raise (Cable)
3
10-20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
10-20 reps
RPE 9
2
Romanian Deadlift (Barbell)
2
6-12 reps
RPE 8
3
Leg Press
3
10-15 reps
RPE 8
4
Bicep Curl (Dumbbell)
3
8-15 reps
RPE 9
5
Tricep Extension (Cable)
2
8-15 reps
RPE 8
6
Lateral Raise (Cable)
3
10-20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
10-20 reps
RPE 9
2
Romanian Deadlift (Barbell)
2
6-12 reps
RPE 8
3
Leg Press
3
10-15 reps
RPE 8
4
Bicep Curl (Dumbbell)
3
8-15 reps
RPE 9
5
Tricep Extension (Cable)
2
8-15 reps
RPE 8
6
Lateral Raise (Cable)
3
10-20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
10-20 reps
RPE 9
2
Romanian Deadlift (Barbell)
2
6-12 reps
RPE 8
3
Leg Press
3
10-15 reps
RPE 8
4
Bicep Curl (Dumbbell)
3
8-15 reps
RPE 9
5
Tricep Extension (Cable)
2
8-15 reps
RPE 8
6
Lateral Raise (Cable)
3
10-20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
10-20 reps
RPE 9
2
Romanian Deadlift (Barbell)
2
6-12 reps
RPE 8
3
Leg Press
3
10-15 reps
RPE 8
4
Bicep Curl (Dumbbell)
3
8-15 reps
RPE 9
5
Tricep Extension (Cable)
2
8-15 reps
RPE 8
6
Lateral Raise (Cable)
3
10-20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
10-20 reps
RPE 9
2
Romanian Deadlift (Barbell)
2
6-12 reps
RPE 8
3
Leg Press
3
10-15 reps
RPE 8
4
Bicep Curl (Dumbbell)
3
8-15 reps
RPE 9
5
Tricep Extension (Cable)
2
8-15 reps
RPE 8
6
Lateral Raise (Cable)
3
10-20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
10-20 reps
RPE 9
2
Romanian Deadlift (Barbell)
2
6-12 reps
RPE 8
3
Leg Press
3
10-15 reps
RPE 8
4
Bicep Curl (Dumbbell)
3
8-15 reps
RPE 9
5
Tricep Extension (Cable)
2
8-15 reps
RPE 8
6
Lateral Raise (Cable)
3
10-20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
10-20 reps
RPE 9
2
Romanian Deadlift (Barbell)
2
6-12 reps
RPE 8
3
Leg Press
3
10-15 reps
RPE 8
4
Bicep Curl (Dumbbell)
3
8-15 reps
RPE 9
5
Tricep Extension (Cable)
2
8-15 reps
RPE 8
6
Lateral Raise (Cable)
3
10-20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
10-20 reps
RPE 9
2
Romanian Deadlift (Barbell)
2
6-12 reps
RPE 8
3
Leg Press
3
10-15 reps
RPE 8
4
Bicep Curl (Dumbbell)
3
8-15 reps
RPE 9
5
Tricep Extension (Cable)
2
8-15 reps
RPE 8
6
Lateral Raise (Cable)
3
10-20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
3
5-15 reps
RPE 8
2
Lat Pulldown (Close Grip)
3
8-15 reps
RPE 9
3
Military Press (Barbell)
3
8-12 reps
RPE 9
4
Seated Row (Machine)
3
7-15 reps
RPE 9
5
Pec Deck (Machine)
3
7-15 reps
RPE 9
6
Face Pull
2
10-20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
3
5-15 reps
RPE 8
2
Lat Pulldown (Close Grip)
3
8-15 reps
RPE 9
3
Military Press (Barbell)
3
8-12 reps
RPE 9
4
Seated Row (Machine)
3
7-15 reps
RPE 9
5
Pec Deck (Machine)
3
7-15 reps
RPE 9
6
Face Pull
2
10-20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
3
5-15 reps
RPE 8
2
Lat Pulldown (Close Grip)
3
8-15 reps
RPE 9
3
Military Press (Barbell)
3
8-12 reps
RPE 9
4
Seated Row (Machine)
3
7-15 reps
RPE 9
5
Pec Deck (Machine)
3
7-15 reps
RPE 9
6
Face Pull
2
10-20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
3
5-15 reps
RPE 8
2
Lat Pulldown (Close Grip)
3
8-15 reps
RPE 9
3
Military Press (Barbell)
3
8-12 reps
RPE 9
4
Seated Row (Machine)
3
7-15 reps
RPE 9
5
Pec Deck (Machine)
3
7-15 reps
RPE 9
6
Face Pull
2
10-20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
3
5-15 reps
RPE 8
2
Lat Pulldown (Close Grip)
3
8-15 reps
RPE 9
3
Military Press (Barbell)
3
8-12 reps
RPE 9
4
Seated Row (Machine)
3
7-15 reps
RPE 9
5
Pec Deck (Machine)
3
7-15 reps
RPE 9
6
Face Pull
2
10-20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
3
5-15 reps
RPE 8
2
Lat Pulldown (Close Grip)
3
8-15 reps
RPE 9
3
Military Press (Barbell)
3
8-12 reps
RPE 9
4
Seated Row (Machine)
3
7-15 reps
RPE 9
5
Pec Deck (Machine)
3
7-15 reps
RPE 9
6
Face Pull
2
10-20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
3
5-15 reps
RPE 8
2
Lat Pulldown (Close Grip)
3
8-15 reps
RPE 9
3
Military Press (Barbell)
3
8-12 reps
RPE 9
4
Seated Row (Machine)
3
7-15 reps
RPE 9
5
Pec Deck (Machine)
3
7-15 reps
RPE 9
6
Face Pull
2
10-20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
3
5-15 reps
RPE 8
2
Lat Pulldown (Close Grip)
3
8-15 reps
RPE 9
3
Military Press (Barbell)
3
8-12 reps
RPE 9
4
Seated Row (Machine)
3
7-15 reps
RPE 9
5
Pec Deck (Machine)
3
7-15 reps
RPE 9
6
Face Pull
2
10-20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
3
5-15 reps
RPE 8
2
Lat Pulldown (Close Grip)
3
8-15 reps
RPE 9
3
Military Press (Barbell)
3
8-12 reps
RPE 9
4
Seated Row (Machine)
3
7-15 reps
RPE 9
5
Pec Deck (Machine)
3
7-15 reps
RPE 9
6
Face Pull
2
10-20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
3
5-15 reps
RPE 8
2
Lat Pulldown (Close Grip)
3
8-15 reps
RPE 9
3
Military Press (Barbell)
3
8-12 reps
RPE 9
4
Seated Row (Machine)
3
7-15 reps
RPE 9
5
Pec Deck (Machine)
3
7-15 reps
RPE 9
6
Face Pull
2
10-20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
3
5-15 reps
RPE 8
2
Lat Pulldown (Close Grip)
3
8-15 reps
RPE 9
3
Military Press (Barbell)
3
8-12 reps
RPE 9
4
Seated Row (Machine)
3
7-15 reps
RPE 9
5
Pec Deck (Machine)
3
7-15 reps
RPE 9
6
Face Pull
2
10-20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
3
5-15 reps
RPE 8
2
Lat Pulldown (Close Grip)
3
8-15 reps
RPE 9
3
Military Press (Barbell)
3
8-12 reps
RPE 9
4
Seated Row (Machine)
3
7-15 reps
RPE 9
5
Pec Deck (Machine)
3
7-15 reps
RPE 9
6
Face Pull
2
10-20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
3
5-15 reps
RPE 8
2
Lat Pulldown (Close Grip)
3
8-15 reps
RPE 9
3
Military Press (Barbell)
3
8-12 reps
RPE 9
4
Seated Row (Machine)
3
7-15 reps
RPE 9
5
Pec Deck (Machine)
3
7-15 reps
RPE 9
6
Face Pull
2
10-20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
3
5-15 reps
RPE 8
2
Lat Pulldown (Close Grip)
3
8-15 reps
RPE 9
3
Military Press (Barbell)
3
8-12 reps
RPE 9
4
Seated Row (Machine)
3
7-15 reps
RPE 9
5
Pec Deck (Machine)
3
7-15 reps
RPE 9
6
Face Pull
2
10-20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
3
5-15 reps
RPE 8
2
Lat Pulldown (Close Grip)
3
8-15 reps
RPE 9
3
Military Press (Barbell)
3
8-12 reps
RPE 9
4
Seated Row (Machine)
3
7-15 reps
RPE 9
5
Pec Deck (Machine)
3
7-15 reps
RPE 9
6
Face Pull
2
10-20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
3
5-15 reps
RPE 8
2
Lat Pulldown (Close Grip)
3
8-15 reps
RPE 9
3
Military Press (Barbell)
3
8-12 reps
RPE 9
4
Seated Row (Machine)
3
7-15 reps
RPE 9
5
Pec Deck (Machine)
3
7-15 reps
RPE 9
6
Face Pull
2
10-20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
3
5-15 reps
RPE 8
2
Lat Pulldown (Close Grip)
3
8-15 reps
RPE 9
3
Military Press (Barbell)
3
8-12 reps
RPE 9
4
Seated Row (Machine)
3
7-15 reps
RPE 9
5
Pec Deck (Machine)
3
7-15 reps
RPE 9
6
Face Pull
2
10-20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
3
5-15 reps
RPE 8
2
Lat Pulldown (Close Grip)
3
8-15 reps
RPE 9
3
Military Press (Barbell)
3
8-12 reps
RPE 9
4
Seated Row (Machine)
3
7-15 reps
RPE 9
5
Pec Deck (Machine)
3
7-15 reps
RPE 9
6
Face Pull
2
10-20 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
3
10-20 reps
RPE 9
2
Squat (Barbell)
3
7-15 reps
RPE 9
3
Bicep Curl (EZ Bar)
3
7-15 reps
RPE 9
4
Bulgarian Split Squat (Dumbbell)
2
10-20 reps
RPE 9
5
Tricep Pushdown (Cable)
2
8-12 reps
RPE 8
6
Seated Calf Raise
3
10-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
3
10-20 reps
RPE 9
2
Squat (Barbell)
3
7-15 reps
RPE 9
3
Bicep Curl (EZ Bar)
3
7-15 reps
RPE 9
4
Bulgarian Split Squat (Dumbbell)
2
10-20 reps
RPE 9
5
Tricep Pushdown (Cable)
2
8-12 reps
RPE 8
6
Seated Calf Raise
3
10-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
3
10-20 reps
RPE 9
2
Squat (Barbell)
3
7-15 reps
RPE 9
3
Bicep Curl (EZ Bar)
3
7-15 reps
RPE 9
4
Bulgarian Split Squat (Dumbbell)
2
10-20 reps
RPE 9
5
Tricep Pushdown (Cable)
2
8-12 reps
RPE 8
6
Seated Calf Raise
3
10-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
3
10-20 reps
RPE 9
2
Squat (Barbell)
3
7-15 reps
RPE 9
3
Bicep Curl (EZ Bar)
3
7-15 reps
RPE 9
4
Bulgarian Split Squat (Dumbbell)
2
10-20 reps
RPE 9
5
Tricep Pushdown (Cable)
2
8-12 reps
RPE 8
6
Seated Calf Raise
3
10-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
3
10-20 reps
RPE 9
2
Squat (Barbell)
3
7-15 reps
RPE 9
3
Bicep Curl (EZ Bar)
3
7-15 reps
RPE 9
4
Bulgarian Split Squat (Dumbbell)
2
10-20 reps
RPE 9
5
Tricep Pushdown (Cable)
2
8-12 reps
RPE 8
6
Seated Calf Raise
3
10-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
3
10-20 reps
RPE 9
2
Squat (Barbell)
3
7-15 reps
RPE 9
3
Bicep Curl (EZ Bar)
3
7-15 reps
RPE 9
4
Bulgarian Split Squat (Dumbbell)
2
10-20 reps
RPE 9
5
Tricep Pushdown (Cable)
2
8-12 reps
RPE 8
6
Seated Calf Raise
3
10-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
3
10-20 reps
RPE 9
2
Squat (Barbell)
3
7-15 reps
RPE 9
3
Bicep Curl (EZ Bar)
3
7-15 reps
RPE 9
4
Bulgarian Split Squat (Dumbbell)
2
10-20 reps
RPE 9
5
Tricep Pushdown (Cable)
2
8-12 reps
RPE 8
6
Seated Calf Raise
3
10-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
3
10-20 reps
RPE 9
2
Squat (Barbell)
3
7-15 reps
RPE 9
3
Bicep Curl (EZ Bar)
3
7-15 reps
RPE 9
4
Bulgarian Split Squat (Dumbbell)
2
10-20 reps
RPE 9
5
Tricep Pushdown (Cable)
2
8-12 reps
RPE 8
6
Seated Calf Raise
3
10-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
3
10-20 reps
RPE 9
2
Squat (Barbell)
3
7-15 reps
RPE 9
3
Bicep Curl (EZ Bar)
3
7-15 reps
RPE 9
4
Bulgarian Split Squat (Dumbbell)
2
10-20 reps
RPE 9
5
Tricep Pushdown (Cable)
2
8-12 reps
RPE 8
6
Seated Calf Raise
3
10-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
3
10-20 reps
RPE 9
2
Squat (Barbell)
3
7-15 reps
RPE 9
3
Bicep Curl (EZ Bar)
3
7-15 reps
RPE 9
4
Bulgarian Split Squat (Dumbbell)
2
10-20 reps
RPE 9
5
Tricep Pushdown (Cable)
2
8-12 reps
RPE 8
6
Seated Calf Raise
3
10-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
3
10-20 reps
RPE 9
2
Squat (Barbell)
3
7-15 reps
RPE 9
3
Bicep Curl (EZ Bar)
3
7-15 reps
RPE 9
4
Bulgarian Split Squat (Dumbbell)
2
10-20 reps
RPE 9
5
Tricep Pushdown (Cable)
2
8-12 reps
RPE 8
6
Seated Calf Raise
3
10-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
3
10-20 reps
RPE 9
2
Squat (Barbell)
3
7-15 reps
RPE 9
3
Bicep Curl (EZ Bar)
3
7-15 reps
RPE 9
4
Bulgarian Split Squat (Dumbbell)
2
10-20 reps
RPE 9
5
Tricep Pushdown (Cable)
2
8-12 reps
RPE 8
6
Seated Calf Raise
3
10-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
3
10-20 reps
RPE 9
2
Squat (Barbell)
3
7-15 reps
RPE 9
3
Bicep Curl (EZ Bar)
3
7-15 reps
RPE 9
4
Bulgarian Split Squat (Dumbbell)
2
10-20 reps
RPE 9
5
Tricep Pushdown (Cable)
2
8-12 reps
RPE 8
6
Seated Calf Raise
3
10-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
3
10-20 reps
RPE 9
2
Squat (Barbell)
3
7-15 reps
RPE 9
3
Bicep Curl (EZ Bar)
3
7-15 reps
RPE 9
4
Bulgarian Split Squat (Dumbbell)
2
10-20 reps
RPE 9
5
Tricep Pushdown (Cable)
2
8-12 reps
RPE 8
6
Seated Calf Raise
3
10-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
3
10-20 reps
RPE 9
2
Squat (Barbell)
3
7-15 reps
RPE 9
3
Bicep Curl (EZ Bar)
3
7-15 reps
RPE 9
4
Bulgarian Split Squat (Dumbbell)
2
10-20 reps
RPE 9
5
Tricep Pushdown (Cable)
2
8-12 reps
RPE 8
6
Seated Calf Raise
3
10-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
3
10-20 reps
RPE 9
2
Squat (Barbell)
3
7-15 reps
RPE 9
3
Bicep Curl (EZ Bar)
3
7-15 reps
RPE 9
4
Bulgarian Split Squat (Dumbbell)
2
10-20 reps
RPE 9
5
Tricep Pushdown (Cable)
2
8-12 reps
RPE 8
6
Seated Calf Raise
3
10-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
3
10-20 reps
RPE 9
2
Squat (Barbell)
3
7-15 reps
RPE 9
3
Bicep Curl (EZ Bar)
3
7-15 reps
RPE 9
4
Bulgarian Split Squat (Dumbbell)
2
10-20 reps
RPE 9
5
Tricep Pushdown (Cable)
2
8-12 reps
RPE 8
6
Seated Calf Raise
3
10-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
3
10-20 reps
RPE 9
2
Squat (Barbell)
3
7-15 reps
RPE 9
3
Bicep Curl (EZ Bar)
3
7-15 reps
RPE 9
4
Bulgarian Split Squat (Dumbbell)
2
10-20 reps
RPE 9
5
Tricep Pushdown (Cable)
2
8-12 reps
RPE 8
6
Seated Calf Raise
3
10-15 reps
RPE 9
Week 1
1 / 18 Weeks
Day 1
1
Pull-Up (Neutral Grip, Bodyweight)
4 Sets
1-3 Reps
@9
2
Bench Press (Barbell)
3 Sets
6-10 Reps
@8
3
Chest Supported Row (Machine)
3 Sets
10-15 Reps
@7
4
Push Up
3 Sets
15-25 Reps
@9
5
Seated Shoulder Press (Dumbbell)
2 Sets
10-15 Reps
@9
6
Abs Crunch (Bodyweight)
3 Sets
10-20 Reps
@8
Day 2
1
Leg Extension
3 Sets
10-20 Reps
@9
2
Romanian Deadlift (Barbell)
2 Sets
6-12 Reps
@8
3
Leg Press
3 Sets
10-15 Reps
@8
4
Bicep Curl (Dumbbell)
3 Sets
8-15 Reps
@9
5
Tricep Extension (Cable)
2 Sets
8-15 Reps
@8
6
Lateral Raise (Cable)
3 Sets
10-20 Reps
@9
Day 3
1
Dip (Bodyweight)
3 Sets
5-15 Reps
@8
2
Lat Pulldown (Close Grip)
3 Sets
8-15 Reps
@9
3
Military Press (Barbell)
3 Sets
8-12 Reps
@9
4
Seated Row (Machine)
3 Sets
7-15 Reps
@9
5
Pec Deck (Machine)
3 Sets
7-15 Reps
@9
6
Face Pull
2 Sets
10-20 Reps
@8
Day 4
1
Hamstring Curl
3 Sets
10-20 Reps
@9
2
Squat (Barbell)
3 Sets
7-15 Reps
@9
3
Bicep Curl (EZ Bar)
3 Sets
7-15 Reps
@9
4
Bulgarian Split Squat (Dumbbell)
2 Sets
10-20 Reps
@9
5
Tricep Pushdown (Cable)
2 Sets
8-12 Reps
@8
6
Seated Calf Raise
3 Sets
10-15 Reps
@9