Program Description
Get at least 5% on 1RM in Deadlift, Shoulder Press, Bench Press and Squat in 12 weeks.
Program Overview
- LevelIntermediate
- GoalPowerbuilding
- EquipmentGarage Gym
- Program Length12 weeks
- Time Per Workout80 minutes
- CreatedSep 20, 2024 03:53
- Last EditedJun 18, 2025 07:58
Summary
Transform your upper and lower body strength with the "Upper Lower Jesse 4 Main Lifts" program! Over 12 weeks, you'll engage in a balanced 4-day split, focusing on essential lifts like the bench press, squat, and more. Each session combines compound movements with targeted supersets to maximize muscle growth and endurance. Designed for those with a garage gym setup, this program will challenge you to push your limits and achieve your fitness goals! Get ready to build strength and confidence in every rep.
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
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 Pulldown3 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 Pull3 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 Curl3 Sets
5 Reps
@8
3A
Leg Press3 Sets
12-15 Reps
@8
3B
Lateral Raise (Cable)3 Sets
15-20 Reps
@9
4A
Hammer Curl3 Sets
12-15 Reps
@8
4B
Tricep Kickback3 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 Pull4 Sets
10-12 Reps
@8
4A
Straight Arm Pulldown3 Sets
12-15 Reps
@8
4B
Bicep Curl (Cable)3 Sets
10-12 Reps
@9
5A
Lat Pulldown3 Sets
10-12 Reps
@8
5B
Tricep Pushdown (Cable)3 Sets
20-25 Reps
@10
Day 4
1
Snatch Deadlift4 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 Curl3 Sets
12-15 Reps
@8
5
Romanian Deadlift (Barbell)2 Sets
20 Reps
@9