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Upper Lower Jesse 4 Main Lifts

by Jesse Hogerheijde
3 athletes joined

Program Description

Get at least 5% on 1RM in Deadlift, Shoulder Press, Bench Press and Squat in 12 weeks.

Program Overview

  • Level
    Intermediate
  • Goal
    Powerbuilding
  • Equipment
    Garage Gym
  • Program Length
    12 weeks
  • Time Per Workout
    80 minutes
  • Created
    Sep 20, 2024 03:53
  • Last Edited
    Oct 06, 2024 10:34
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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 (Barbell)
4
8 reps
60%
2
Lat Pulldown
3
8 reps
RPE 8
3A
Chest Fly (Cable)
3
12 reps
RPE 9
3B
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8
4A
Seated Row (Cable)
3
10-12 reps
RPE 8
4B
Face Pull
3
15-20 reps
RPE 10
5A
Bicep Curl (Cable)
2
10-15 reps
RPE 10
5B
Overhead Tricep Extension (Cable)
2
10-15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
65%
2
Seated Row (Cable)
3
8 reps
RPE 8
3A
Chest Fly (Cable)
3
12 reps
RPE 9
3B
Y Raise
3
12-15 reps
RPE 8
4A
Pull-Up (Band)
3
AMRAP
RPE 8
4B
Lateral Raise (Cable)
3
15-20 reps
RPE 10
5A
Bicep Curl (Cable)
2
10-15 reps
RPE 10
5B
Overhead Tricep Extension (Cable)
2
10-15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
70%
2
Lat Pulldown
3
8 reps
RPE 8
3A
Chest Fly (Cable)
3
12 reps
RPE 9
3B
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8
4A
Seated Row (Cable)
3
10-12 reps
RPE 8
4B
Face Pull
3
15-20 reps
RPE 10
5A
Bicep Curl (Cable)
2
10-15 reps
RPE 10
5B
Overhead Tricep Extension (Cable)
2
10-15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
75%
2
Seated Row (Cable)
3
8 reps
RPE 8
3A
Chest Fly (Cable)
3
12 reps
RPE 9
3B
Y Raise
3
12-15 reps
RPE 8
4A
Pull-Up (Band)
3
AMRAP
RPE 8
4B
Lateral Raise (Cable)
3
15-20 reps
RPE 10
5A
Bicep Curl (Cable)
2
10-15 reps
RPE 10
5B
Overhead Tricep Extension (Cable)
2
10-15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3 reps
60%
2A
Pull-Up (Band)
2
6 reps
RPE 6
2B
Face Pull
2
15-20 reps
RPE 6
3A
Bicep Curl (Dumbbell)
2
10-12 reps
RPE 6
3B
Tricep Pushdown (Cable)
2
10-12 reps
RPE 6
4
Lateral Raise (Cable)
2
15-20 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
4 reps
8 reps
90%
70%
2
Seated Row (Cable)
3
8 reps
RPE 8
3A
Pull-Up (Band)
3
AMRAP
RPE 8
3B
Lateral Raise (Cable)
3
15-20 reps
RPE 10
4A
Bicep Curl (Cable)
2
10-15 reps
RPE 10
4B
Overhead Tricep Extension (Cable)
2
10-15 reps
RPE 9
5
Face Pull
2
20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3 reps
65%
2A
Pull-Up (Band)
2
6 reps
RPE 7
2B
Face Pull
2
15-20 reps
RPE 7
3A
Bicep Curl (Dumbbell)
2
10-12 reps
RPE 7
3B
Tricep Pushdown (Cable)
2
10-12 reps
RPE 7
4
Lateral Raise (Cable)
2
15-20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
3 reps
7 reps
95%
75%
2
Seated Row (Cable)
3
8 reps
RPE 8
3A
Pull-Up (Band)
3
AMRAP
RPE 8
3B
Lateral Raise (Cable)
3
15-20 reps
RPE 10
4A
Bicep Curl (Cable)
2
10-15 reps
RPE 10
4B
Overhead Tricep Extension (Cable)
2
10-15 reps
RPE 9
5
Face Pull
2
20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3 reps
70%
2A
Pull-Up (Band)
2
6 reps
RPE 8
2B
Face Pull
2
15-20 reps
RPE 8
3A
Bicep Curl (Dumbbell)
2
10-12 reps
RPE 8
3B
Tricep Pushdown (Cable)
2
10-12 reps
RPE 8
4
Lateral Raise (Cable)
2
15-20 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
2 reps
6 reps
100%
80%
2
Seated Row (Cable)
3
8 reps
RPE 8
3A
Pull-Up (Band)
3
AMRAP
RPE 8
3B
Lateral Raise (Cable)
3
15-20 reps
RPE 10
4A
Bicep Curl (Cable)
2
10-15 reps
RPE 10
4B
Overhead Tricep Extension (Cable)
2
10-15 reps
RPE 9
5
Face Pull
2
20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3 reps
75%
2A
Pull-Up (Band)
2
6 reps
RPE 6
2B
Face Pull
2
15-20 reps
RPE 6
3A
Bicep Curl (Dumbbell)
2
10-12 reps
RPE 6
3B
Tricep Pushdown (Cable)
2
10-12 reps
RPE 6
4
Lateral Raise (Cable)
2
15-20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
1 reps
3 reps
100%
70%
2
Seated Row (Cable)
3
8 reps
RPE 8
3A
Pull-Up (Band)
3
AMRAP
RPE 8
3B
Lateral Raise (Cable)
3
15-20 reps
RPE 10
4A
Bicep Curl (Cable)
2
10-15 reps
RPE 10
4B
Overhead Tricep Extension (Cable)
2
10-15 reps
RPE 9
5
Face Pull
2
20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
62.5%
2
Nordic Curl
3
5 reps
RPE 8
3A
Leg Press
3
12-15 reps
RPE 8
3B
Lateral Raise (Cable)
3
15-20 reps
RPE 9
4A
Hammer Curl
3
12-15 reps
RPE 8
4B
Tricep Kickback
3
12-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
67.5%
2
Nordic Curl
3
5 reps
RPE 8
3A
Leg Press
3
12-15 reps
RPE 8
3B
Lateral Raise (Cable)
3
15-20 reps
RPE 9
4A
Hammer Curl
3
12-15 reps
RPE 8
4B
Tricep Kickback
3
12-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
72.5%
2
Nordic Curl
3
5 reps
RPE 8
3A
Leg Press
3
12-15 reps
RPE 8
3B
Lateral Raise (Cable)
3
15-20 reps
RPE 9
4A
Hammer Curl
3
12-15 reps
RPE 8
4B
Tricep Kickback
3
12-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
77.5%
2
Nordic Curl
3
5 reps
RPE 8
3A
Leg Press
3
12-15 reps
RPE 8
3B
Lateral Raise (Cable)
3
15-20 reps
RPE 9
4A
Hammer Curl
3
12-15 reps
RPE 8
4B
Tricep Kickback
3
12-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
55%
2
Nordic Curl
3
5 reps
RPE 6
3A
Leg Press
3
12-15 reps
RPE 6
3B
Lateral Raise (Cable)
3
15-20 reps
RPE 7
4A
Hammer Curl
3
12-15 reps
RPE 6
4B
Tricep Kickback
3
12-15 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
4 reps
8 reps
87.5%
67.5%
2
Nordic Curl
3
5 reps
RPE 8
3A
Leg Press
3
12-15 reps
RPE 8
3B
Lateral Raise (Cable)
3
15-20 reps
RPE 9
4A
Hammer Curl
3
12-15 reps
RPE 8
4B
Tricep Kickback
3
12-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3 reps
62.5%
2
Nordic Curl
3
5 reps
RPE 8
3A
Leg Press
3
12-15 reps
RPE 8
3B
Lateral Raise (Cable)
3
15-20 reps
RPE 9
4A
Hammer Curl
3
12-15 reps
RPE 8
4B
Tricep Kickback
3
12-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
3 reps
7 reps
92.5%
72.5%
2
Nordic Curl
3
5 reps
RPE 8
3A
Leg Press
3
12-15 reps
RPE 8
3B
Lateral Raise (Cable)
3
15-20 reps
RPE 9
4A
Hammer Curl
3
12-15 reps
RPE 8
4B
Tricep Kickback
3
12-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3 reps
67.5%
2
Nordic Curl
3
5 reps
RPE 8
3A
Leg Press
3
12-15 reps
RPE 8
3B
Lateral Raise (Cable)
3
15-20 reps
RPE 9
4A
Hammer Curl
3
12-15 reps
RPE 8
4B
Tricep Kickback
3
12-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
2 reps
6 reps
97.5%
77.5%
2
Nordic Curl
3
5 reps
RPE 8
3A
Leg Press
3
12-15 reps
RPE 8
3B
Lateral Raise (Cable)
3
15-20 reps
RPE 9
4A
Hammer Curl
3
12-15 reps
RPE 8
4B
Tricep Kickback
3
12-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3 reps
72.5%
2
Nordic Curl
3
5 reps
RPE 8
3A
Leg Press
3
12-15 reps
RPE 8
3B
Lateral Raise (Cable)
3
15-20 reps
RPE 9
4A
Hammer Curl
3
12-15 reps
RPE 8
4B
Tricep Kickback
3
12-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1 reps
100%
2
Nordic Curl
3
5 reps
RPE 8
3A
Leg Press
3
12-15 reps
RPE 8
3B
Lateral Raise (Cable)
3
15-20 reps
RPE 9
4A
Hammer Curl
3
12-15 reps
RPE 8
4B
Tricep Kickback
3
12-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
4
8 reps
55%
2A
Seated Row (Cable)
3
8-10 reps
RPE 8
2B
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 8
3A
Bench Press (Dumbbell)
4
8 reps
RPE 8
3B
Face Pull
4
10-12 reps
RPE 8
4A
Straight Arm Pulldown
3
12-15 reps
RPE 8
4B
Bicep Curl (Cable)
3
10-12 reps
RPE 9
5A
Lat Pulldown
3
10-12 reps
RPE 8
5B
Tricep Pushdown (Cable)
3
20-25 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
4
8 reps
60%
2A
Seated Row (Cable)
3
8-10 reps
RPE 8
2B
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 8
3A
Bench Press (Dumbbell)
4
8 reps
RPE 8
3B
Face Pull
4
10-12 reps
RPE 8
4A
Straight Arm Pulldown
3
12-15 reps
RPE 8
4B
Bicep Curl (Cable)
3
10-12 reps
RPE 9
5A
Lat Pulldown
3
10-12 reps
RPE 8
5B
Tricep Pushdown (Cable)
3
20-25 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
4
8 reps
65%
2A
Seated Row (Cable)
3
8-10 reps
RPE 8
2B
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 8
3A
Bench Press (Dumbbell)
4
8 reps
RPE 8
3B
Face Pull
4
10-12 reps
RPE 8
4A
Straight Arm Pulldown
3
12-15 reps
RPE 8
4B
Bicep Curl (Cable)
3
10-12 reps
RPE 9
5A
Lat Pulldown
3
10-12 reps
RPE 8
5B
Tricep Pushdown (Cable)
3
20-25 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
4
8 reps
70%
2A
Seated Row (Cable)
3
8-10 reps
RPE 8
2B
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 8
3A
Bench Press (Dumbbell)
4
8 reps
RPE 8
3B
Face Pull
4
10-12 reps
RPE 8
4A
Straight Arm Pulldown
3
12-15 reps
RPE 8
4B
Bicep Curl (Cable)
3
10-12 reps
RPE 9
5A
Lat Pulldown
3
10-12 reps
RPE 8
5B
Tricep Pushdown (Cable)
3
20-25 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
5
3 reps
60%
2A
Seated Row (Cable)
3
8-10 reps
RPE 6
2B
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 7
3A
Incline Bench Press (Dumbbell)
4
8 reps
RPE 6
3B
Face Pull
4
10-12 reps
RPE 7
4A
Straight Arm Pulldown
3
12-15 reps
RPE 6
4B
Bicep Curl (Cable)
3
10-12 reps
RPE 7
5A
Lat Pulldown
3
10-12 reps
RPE 6
5B
Tricep Pushdown (Cable)
3
20-25 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
1
3
4 reps
8 reps
87.5%
65%
2A
Seated Row (Cable)
3
8-10 reps
RPE 8
2B
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 8
3A
Bench Press (Dumbbell)
4
8 reps
RPE 8
3B
Face Pull
4
10-12 reps
RPE 8
4A
Straight Arm Pulldown
3
12-15 reps
RPE 8
4B
Bicep Curl (Cable)
3
10-12 reps
RPE 9
5A
Lat Pulldown
3
10-12 reps
RPE 8
5B
Tricep Pushdown (Cable)
3
20-25 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
5
3 reps
65%
2A
Seated Row (Cable)
3
8-10 reps
RPE 8
2B
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 8
3A
Bench Press (Dumbbell)
4
8 reps
RPE 8
3B
Face Pull
4
10-12 reps
RPE 8
4A
Straight Arm Pulldown
3
12-15 reps
RPE 8
4B
Bicep Curl (Cable)
3
10-12 reps
RPE 9
5A
Lat Pulldown
3
10-12 reps
RPE 8
5B
Tricep Pushdown (Cable)
3
20-25 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
1
3
3 reps
7 reps
92.5%
72.5%
2A
Seated Row (Cable)
3
8-10 reps
RPE 8
2B
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 8
3A
Bench Press (Dumbbell)
4
8 reps
RPE 8
3B
Face Pull
4
10-12 reps
RPE 8
4A
Straight Arm Pulldown
3
12-15 reps
RPE 8
4B
Bicep Curl (Cable)
3
10-12 reps
RPE 9
5A
Lat Pulldown
3
10-12 reps
RPE 8
5B
Tricep Pushdown (Cable)
3
20-25 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
5
3 reps
70%
2A
Seated Row (Cable)
3
8-10 reps
RPE 8
2B
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 8
3A
Bench Press (Dumbbell)
4
8 reps
RPE 8
3B
Face Pull
4
10-12 reps
RPE 8
4A
Straight Arm Pulldown
3
12-15 reps
RPE 8
4B
Bicep Curl (Cable)
3
10-12 reps
RPE 9
5A
Lat Pulldown
3
10-12 reps
RPE 8
5B
Tricep Pushdown (Cable)
3
20-25 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
1
3
2 reps
6 reps
97.5%
80%
2A
Seated Row (Cable)
3
8-10 reps
RPE 8
2B
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 8
3A
Bench Press (Dumbbell)
4
8 reps
RPE 8
3B
Face Pull
4
10-12 reps
RPE 8
4A
Straight Arm Pulldown
3
12-15 reps
RPE 8
4B
Bicep Curl (Cable)
3
10-12 reps
RPE 9
5A
Lat Pulldown
3
10-12 reps
RPE 8
5B
Tricep Pushdown (Cable)
3
20-25 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
5
3 reps
75%
2A
Seated Row (Cable)
3
8-10 reps
RPE 8
2B
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 8
3A
Bench Press (Dumbbell)
4
8 reps
RPE 8
3B
Face Pull
4
10-12 reps
RPE 8
4A
Straight Arm Pulldown
3
12-15 reps
RPE 8
4B
Bicep Curl (Cable)
3
10-12 reps
RPE 9
5A
Lat Pulldown
3
10-12 reps
RPE 8
5B
Tricep Pushdown (Cable)
3
20-25 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
1
3
1 reps
5 reps
100%
80%
2A
Seated Row (Cable)
3
8-10 reps
RPE 8
2B
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 8
3A
Bench Press (Dumbbell)
4
8 reps
RPE 8
3B
Face Pull
4
10-12 reps
RPE 8
4A
Straight Arm Pulldown
3
12-15 reps
RPE 8
4B
Bicep Curl (Cable)
3
10-12 reps
RPE 9
5A
Lat Pulldown
3
10-12 reps
RPE 8
5B
Tricep Pushdown (Cable)
3
20-25 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Snatch Deadlift
4
8 reps
52.5%
2
Split Squat (Smith Machine)
3
12 reps
RPE 8
3A
Lateral Raise (Cable)
3
15-20 reps
RPE 10
3B
Skull Crusher (Barbell)
3
10-12 reps
RPE 9
4A
Hip Thrust (Barbell)
3
15-20 reps
RPE 9
4B
Bayesian Curl
3
12-15 reps
RPE 8
5
Romanian Deadlift (Barbell)
2
20 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Snatch Deadlift
4
8 reps
57.5%
2
Split Squat (Smith Machine)
3
12 reps
RPE 8
3A
Lateral Raise (Cable)
3
15-20 reps
RPE 10
3B
Skull Crusher (Barbell)
3
10-12 reps
RPE 9
4A
Hip Thrust (Barbell)
3
15-20 reps
RPE 9
4B
Bayesian Curl
3
12-15 reps
RPE 8
5
Romanian Deadlift (Barbell)
2
20 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Snatch Deadlift
4
8 reps
62.5%
2
Split Squat (Smith Machine)
3
12 reps
RPE 8
3A
Lateral Raise (Cable)
3
15-20 reps
RPE 10
3B
Skull Crusher (Barbell)
3
10-12 reps
RPE 9
4A
Hip Thrust (Barbell)
3
15-20 reps
RPE 9
4B
Bayesian Curl
3
12-15 reps
RPE 8
5
Romanian Deadlift (Barbell)
2
20 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Snatch Deadlift
4
8 reps
67.5%
2
Split Squat (Smith Machine)
3
12 reps
RPE 8
3A
Lateral Raise (Cable)
3
15-20 reps
RPE 10
3B
Skull Crusher (Barbell)
3
10-12 reps
RPE 9
4A
Hip Thrust (Barbell)
3
15-20 reps
RPE 9
4B
Bayesian Curl
3
12-15 reps
RPE 8
5
Romanian Deadlift (Barbell)
2
20 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
3 reps
60%
2
Split Squat (Smith Machine)
3
12 reps
RPE 6
3A
Lateral Raise (Cable)
3
15-20 reps
RPE 7
3B
Skull Crusher (Barbell)
3
10-12 reps
RPE 7
4A
Hip Thrust (Barbell)
3
15-20 reps
RPE 7
4B
Bayesian Curl
3
12-15 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3
4 reps
8 reps
90%
70%
2
Split Squat (Smith Machine)
2
12 reps
RPE 8
3A
Lateral Raise (Cable)
3
15-20 reps
RPE 10
3B
Skull Crusher (Barbell)
3
10-12 reps
RPE 9
4A
Hip Thrust (Barbell)
3
15-20 reps
RPE 9
4B
Bayesian Curl
3
12-15 reps
RPE 8
5
Romanian Deadlift (Barbell)
2
20 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
3 reps
65%
2
Split Squat (Smith Machine)
3
12 reps
RPE 8
3A
Lateral Raise (Cable)
3
15-20 reps
RPE 10
3B
Skull Crusher (Barbell)
3
10-12 reps
RPE 9
4A
Hip Thrust (Barbell)
3
15-20 reps
RPE 9
4B
Bayesian Curl
3
12-15 reps
RPE 8
5
Romanian Deadlift (Barbell)
2
20 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3
3 reps
7 reps
95%
75%
2
Split Squat (Smith Machine)
2
12 reps
RPE 8
3A
Lateral Raise (Cable)
3
15-20 reps
RPE 10
3B
Skull Crusher (Barbell)
3
10-12 reps
RPE 9
4A
Hip Thrust (Barbell)
3
15-20 reps
RPE 9
4B
Bayesian Curl
3
12-15 reps
RPE 8
5
Romanian Deadlift (Barbell)
2
20 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
3 reps
70%
2
Split Squat (Smith Machine)
2
12 reps
RPE 8
3A
Lateral Raise (Cable)
3
15-20 reps
RPE 10
3B
Skull Crusher (Barbell)
3
10-12 reps
RPE 9
4A
Hip Thrust (Barbell)
3
15-20 reps
RPE 9
4B
Bayesian Curl
3
12-15 reps
RPE 8
5
Romanian Deadlift (Barbell)
2
20 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3
2 reps
6 reps
100%
77.5%
2
Split Squat (Smith Machine)
2
12 reps
RPE 8
3A
Lateral Raise (Cable)
3
15-20 reps
RPE 10
3B
Skull Crusher (Barbell)
3
10-12 reps
RPE 9
4A
Hip Thrust (Barbell)
3
15-20 reps
RPE 9
4B
Bayesian Curl
3
12-15 reps
RPE 8
5
Romanian Deadlift (Barbell)
2
20 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
3 reps
75%
2
Split Squat (Smith Machine)
2
12 reps
RPE 8
3A
Lateral Raise (Cable)
3
15-20 reps
RPE 10
3B
Skull Crusher (Barbell)
3
10-12 reps
RPE 9
4A
Hip Thrust (Barbell)
3
15-20 reps
RPE 9
4B
Bayesian Curl
3
12-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3
1 reps
5 reps
100%
70%
2
Split Squat (Smith Machine)
2
12 reps
RPE 8
3A
Lateral Raise (Cable)
3
15-20 reps
RPE 10
3B
Skull Crusher (Barbell)
3
10-12 reps
RPE 9
4A
Hip Thrust (Barbell)
3
15-20 reps
RPE 9
4B
Bayesian Curl
3
12-15 reps
RPE 8
5
Romanian Deadlift (Barbell)
2
20 reps
RPE 9
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Barbell)
4 Sets
8 Reps
60%
2
Lat Pulldown
3 Sets
8 Reps
@8
3A
Chest Fly (Cable)
3 Sets
12 Reps
@9
3B
Lateral Raise (Dumbbell)
3 Sets
12-15 Reps
@8
4A
Seated Row (Cable)
3 Sets
10-12 Reps
@8
4B
Face Pull
3 Sets
15-20 Reps
@10
5A
Bicep Curl (Cable)
2 Sets
10-15 Reps
@10
5B
Overhead Tricep Extension (Cable)
2 Sets
10-15 Reps
@9
Day 2
1
Squat (Barbell)
4 Sets
5 Reps
62.5%
2
Nordic Curl
3 Sets
5 Reps
@8
3A
Leg Press
3 Sets
12-15 Reps
@8
3B
Lateral Raise (Cable)
3 Sets
15-20 Reps
@9
4A
Hammer Curl
3 Sets
12-15 Reps
@8
4B
Tricep Kickback
3 Sets
12-15 Reps
@8
Day 3
1
Seated Overhead Press (Barbell)
4 Sets
8 Reps
55%
2A
Seated Row (Cable)
3 Sets
8-10 Reps
@8
2B
Overhead Tricep Extension (Cable)
3 Sets
12-15 Reps
@8
3A
Bench Press (Dumbbell)
4 Sets
8 Reps
@8
3B
Face Pull
4 Sets
10-12 Reps
@8
4A
Straight Arm Pulldown
3 Sets
12-15 Reps
@8
4B
Bicep Curl (Cable)
3 Sets
10-12 Reps
@9
5A
Lat Pulldown
3 Sets
10-12 Reps
@8
5B
Tricep Pushdown (Cable)
3 Sets
20-25 Reps
@10
Day 4
1
Snatch Deadlift
4 Sets
8 Reps
52.5%
2
Split Squat (Smith Machine)
3 Sets
12 Reps
@8
3A
Lateral Raise (Cable)
3 Sets
15-20 Reps
@10
3B
Skull Crusher (Barbell)
3 Sets
10-12 Reps
@9
4A
Hip Thrust (Barbell)
3 Sets
15-20 Reps
@9
4B
Bayesian Curl
3 Sets
12-15 Reps
@8
5
Romanian Deadlift (Barbell)
2 Sets
20 Reps
@9