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Upper/Lower Undulating Periodization

by Poon Henry

Program Description

Unlock your strength potential with the Upper/Lower Undulating Periodization program, designed for serious lifters looking to enhance both power and muscle growth. Over 16 weeks, you'll train four days a week, alternating between upper and lower body sessions that strategically vary intensity and volume to maximize gains. This program is perfect for those ready to push their limits in a full gym setting, combining powerlifting techniques with bodybuilding principles for a well-rounded approach. Get ready to elevate your performance and transform your physique!

Program Overview

  • Level
    Novice, Beginner, Intermediate, Advanced
  • Goal
    Powerlifting, Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    16 weeks
  • Time Per Workout
    60 minutes
  • Created
    Feb 21, 2026 02:22
  • Last Edited
    Feb 21, 2026 02:23
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
11.1%
Hamstrings
11.1%
Triceps
11.1%
Front Delts
10%
Glutes
8.9%
Upper Back
8.9%
Abs
7.8%
Middle Delts
6.7%
Lats
6.7%
Biceps
5.6%
Chest
4.4%
Abductors
2.2%
Rear Delts
2.2%
Adductors
1.1%
Forearms
1.1%
Lower Back
1.1%
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
10 reps
RPE 9
2
Leg Press (45 Degrees)
3
10-15 reps
RPE 9
3
Lying Leg Curl
3
10-15 reps
RPE 9
4
Abs Crunch (Machine)
3
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
10 reps
RPE 9
2
Leg Press (45 Degrees)
3
10-15 reps
RPE 9
3
Lying Leg Curl
3
10-15 reps
RPE 9
4
Abs Crunch (Machine)
3
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
10 reps
RPE 9
2
Leg Press (45 Degrees)
3
10-15 reps
RPE 9
3
Lying Leg Curl
3
10-15 reps
RPE 9
4
Abs Crunch (Machine)
3
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
10 reps
RPE 9
2
Leg Press (45 Degrees)
3
10-15 reps
RPE 9
3
Lying Leg Curl
3
10-15 reps
RPE 9
4
Abs Crunch (Machine)
3
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
4 reps
RPE 9
2
Leg Press (45 Degrees)
3
10-15 reps
RPE 9
3
Lying Leg Curl
3
10-15 reps
RPE 9
4
Abs Crunch (Machine)
3
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
4 reps
RPE 9
2
Leg Press (45 Degrees)
3
10-15 reps
RPE 9
3
Lying Leg Curl
3
10-15 reps
RPE 9
4
Abs Crunch (Machine)
3
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
4 reps
RPE 9
2
Leg Press (45 Degrees)
3
10-15 reps
RPE 9
3
Lying Leg Curl
3
10-15 reps
RPE 9
4
Abs Crunch (Machine)
3
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
4 reps
RPE 9
2
Leg Press (45 Degrees)
3
10-15 reps
RPE 9
3
Lying Leg Curl
3
10-15 reps
RPE 9
4
Abs Crunch (Machine)
3
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
8 reps
RPE 9
2
Leg Press (45 Degrees)
3
10-15 reps
RPE 9
3
Lying Leg Curl
3
10-15 reps
RPE 9
4
Abs Crunch (Machine)
3
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
8 reps
RPE 9
2
Leg Press (45 Degrees)
3
10-15 reps
RPE 9
3
Lying Leg Curl
3
10-15 reps
RPE 9
4
Abs Crunch (Machine)
3
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
8 reps
RPE 9
2
Leg Press (45 Degrees)
3
10-15 reps
RPE 9
3
Lying Leg Curl
3
10-15 reps
RPE 9
4
Abs Crunch (Machine)
3
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
8 reps
RPE 9
2
Leg Press (45 Degrees)
3
10-15 reps
RPE 9
3
Lying Leg Curl
3
10-15 reps
RPE 9
4
Abs Crunch (Machine)
3
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
2 reps
RPE 9
2
Leg Press (45 Degrees)
3
10-15 reps
RPE 9
3
Lying Leg Curl
3
10-15 reps
RPE 9
4
Abs Crunch (Machine)
3
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
2 reps
RPE 9
2
Leg Press (45 Degrees)
3
10-15 reps
RPE 9
3
Lying Leg Curl
3
10-15 reps
RPE 9
4
Abs Crunch (Machine)
3
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
2 reps
RPE 9
2
Leg Press (45 Degrees)
3
10-15 reps
RPE 9
3
Lying Leg Curl
3
10-15 reps
RPE 9
4
Abs Crunch (Machine)
3
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
2 reps
RPE 9
2
Leg Press (45 Degrees)
3
10-15 reps
RPE 9
3
Lying Leg Curl
3
10-15 reps
RPE 9
4
Abs Crunch (Machine)
3
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
RPE 9
2
Seated Overhead Press (Dumbbell)
3
10-15 reps
RPE 9
3
Lat Pulldown (Close Grip)
3
10-15 reps
RPE 9
4
Seated Row (Cable)
3
10-15 reps
RPE 9
5
Tricep Extension (Cable)
3
10-15 reps
RPE 9
6
Bicep Curl (Dumbbell)
3
10-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
RPE 9
2
Seated Overhead Press (Dumbbell)
3
10-15 reps
RPE 9
3
Lat Pulldown (Close Grip)
3
10-15 reps
RPE 9
4
Seated Row (Cable)
3
10-15 reps
RPE 9
5
Tricep Extension (Cable)
3
10-15 reps
RPE 9
6
Bicep Curl (Dumbbell)
3
10-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
RPE 9
2
Seated Overhead Press (Dumbbell)
3
10-15 reps
RPE 9
3
Lat Pulldown (Close Grip)
3
10-15 reps
RPE 9
4
Seated Row (Cable)
3
10-15 reps
RPE 9
5
Tricep Extension (Cable)
3
10-15 reps
RPE 9
6
Bicep Curl (Dumbbell)
3
10-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
RPE 9
2
Seated Overhead Press (Dumbbell)
3
10-15 reps
RPE 9
3
Lat Pulldown (Close Grip)
3
10-15 reps
RPE 9
4
Seated Row (Cable)
3
10-15 reps
RPE 9
5
Tricep Extension (Cable)
3
10-15 reps
RPE 9
6
Bicep Curl (Dumbbell)
3
10-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4 reps
RPE 9
2
Seated Overhead Press (Dumbbell)
3
10-15 reps
RPE 9
3
Lat Pulldown (Close Grip)
3
10-15 reps
RPE 9
4
Seated Row (Cable)
3
10-15 reps
RPE 9
5
Tricep Extension (Cable)
3
10-15 reps
RPE 9
6
Bicep Curl (Dumbbell)
3
10-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4 reps
RPE 9
2
Seated Overhead Press (Dumbbell)
3
10-15 reps
RPE 9
3
Lat Pulldown (Close Grip)
3
10-15 reps
RPE 9
4
Seated Row (Cable)
3
10-15 reps
RPE 9
5
Tricep Extension (Cable)
3
10-15 reps
RPE 9
6
Bicep Curl (Dumbbell)
3
10-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4 reps
RPE 9
2
Seated Overhead Press (Dumbbell)
3
10-15 reps
RPE 9
3
Lat Pulldown (Close Grip)
3
10-15 reps
RPE 9
4
Seated Row (Cable)
3
10-15 reps
RPE 9
5
Tricep Extension (Cable)
3
10-15 reps
RPE 9
6
Bicep Curl (Dumbbell)
3
10-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4 reps
RPE 9
2
Seated Overhead Press (Dumbbell)
3
10-15 reps
RPE 9
3
Lat Pulldown (Close Grip)
3
10-15 reps
RPE 9
4
Seated Row (Cable)
3
10-15 reps
RPE 9
5
Tricep Extension (Cable)
3
10-15 reps
RPE 9
6
Bicep Curl (Dumbbell)
3
10-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
RPE 9
2
Seated Overhead Press (Dumbbell)
3
10-15 reps
RPE 9
3
Lat Pulldown (Close Grip)
3
10-15 reps
RPE 9
4
Seated Row (Cable)
3
10-15 reps
RPE 9
5
Tricep Extension (Cable)
3
10-15 reps
RPE 9
6
Bicep Curl (Dumbbell)
3
10-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
RPE 9
2
Seated Overhead Press (Dumbbell)
3
10-15 reps
RPE 9
3
Lat Pulldown (Close Grip)
3
10-15 reps
RPE 9
4
Seated Row (Cable)
3
10-15 reps
RPE 9
5
Tricep Extension (Cable)
3
10-15 reps
RPE 9
6
Bicep Curl (Dumbbell)
3
10-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
RPE 9
2
Seated Overhead Press (Dumbbell)
3
10-15 reps
RPE 9
3
Lat Pulldown (Close Grip)
3
10-15 reps
RPE 9
4
Seated Row (Cable)
3
10-15 reps
RPE 9
5
Tricep Extension (Cable)
3
10-15 reps
RPE 9
6
Bicep Curl (Dumbbell)
3
10-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
RPE 9
2
Seated Overhead Press (Dumbbell)
3
10-15 reps
RPE 9
3
Lat Pulldown (Close Grip)
3
10-15 reps
RPE 9
4
Seated Row (Cable)
3
10-15 reps
RPE 9
5
Tricep Extension (Cable)
3
10-15 reps
RPE 9
6
Bicep Curl (Dumbbell)
3
10-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
2 reps
RPE 9
2
Seated Overhead Press (Dumbbell)
3
10-15 reps
RPE 9
3
Lat Pulldown (Close Grip)
3
10-15 reps
RPE 9
4
Seated Row (Cable)
3
10-15 reps
RPE 9
5
Tricep Extension (Cable)
3
10-15 reps
RPE 9
6
Bicep Curl (Dumbbell)
3
10-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
2 reps
RPE 9
2
Seated Overhead Press (Dumbbell)
3
10-15 reps
RPE 9
3
Lat Pulldown (Close Grip)
3
10-15 reps
RPE 9
4
Seated Row (Cable)
3
10-15 reps
RPE 9
5
Tricep Extension (Cable)
3
10-15 reps
RPE 9
6
Bicep Curl (Dumbbell)
3
10-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
2 reps
RPE 9
2
Seated Overhead Press (Dumbbell)
3
10-15 reps
RPE 9
3
Lat Pulldown (Close Grip)
3
10-15 reps
RPE 9
4
Seated Row (Cable)
3
10-15 reps
RPE 9
5
Tricep Extension (Cable)
3
10-15 reps
RPE 9
6
Bicep Curl (Dumbbell)
3
10-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
2 reps
RPE 9
2
Seated Overhead Press (Dumbbell)
3
10-15 reps
RPE 9
3
Lat Pulldown (Close Grip)
3
10-15 reps
RPE 9
4
Seated Row (Cable)
3
10-15 reps
RPE 9
5
Tricep Extension (Cable)
3
10-15 reps
RPE 9
6
Bicep Curl (Dumbbell)
3
10-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
10 reps
RPE 9
2
Leg Press (45 Degrees)
3
10-15 reps
RPE 9
3
Leg Extension
3
10-15 reps
RPE 9
4
Abs Crunch (Machine)
3
10-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
10 reps
RPE 9
2
Leg Press (45 Degrees)
3
10-15 reps
RPE 9
3
Leg Extension
3
10-15 reps
RPE 9
4
Abs Crunch (Machine)
3
10-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
10 reps
RPE 9
2
Leg Press (45 Degrees)
3
10-15 reps
RPE 9
3
Leg Extension
3
10-15 reps
RPE 9
4
Abs Crunch (Machine)
3
10-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
10 reps
RPE 9
2
Leg Press (45 Degrees)
3
10-15 reps
RPE 9
3
Leg Extension
3
10-15 reps
RPE 9
4
Abs Crunch (Machine)
3
10-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
4 reps
RPE 9
2
Leg Press (45 Degrees)
3
10-15 reps
RPE 9
3
Leg Extension
3
10-15 reps
RPE 9
4
Abs Crunch (Machine)
3
10-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
4 reps
RPE 9
2
Leg Press (45 Degrees)
3
10-15 reps
RPE 9
3
Leg Extension
3
10-15 reps
RPE 9
4
Abs Crunch (Machine)
3
10-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
4 reps
RPE 9
2
Leg Press (45 Degrees)
3
10-15 reps
RPE 9
3
Leg Extension
3
10-15 reps
RPE 9
4
Abs Crunch (Machine)
3
10-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
4 reps
RPE 9
2
Leg Press (45 Degrees)
3
10-15 reps
RPE 9
3
Leg Extension
3
10-15 reps
RPE 9
4
Abs Crunch (Machine)
3
10-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8 reps
RPE 9
2
Leg Press (45 Degrees)
3
10-15 reps
RPE 9
3
Leg Extension
3
10-15 reps
RPE 9
4
Abs Crunch (Machine)
3
10-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8 reps
RPE 9
2
Leg Press (45 Degrees)
3
10-15 reps
RPE 9
3
Leg Extension
3
10-15 reps
RPE 9
4
Abs Crunch (Machine)
3
10-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8 reps
RPE 9
2
Leg Press (45 Degrees)
3
10-15 reps
RPE 9
3
Leg Extension
3
10-15 reps
RPE 9
4
Abs Crunch (Machine)
3
10-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8 reps
RPE 9
2
Leg Press (45 Degrees)
3
10-15 reps
RPE 9
3
Leg Extension
3
10-15 reps
RPE 9
4
Abs Crunch (Machine)
3
10-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
2 reps
RPE 9
2
Leg Press (45 Degrees)
3
10-15 reps
RPE 9
3
Leg Extension
3
10-15 reps
RPE 9
4
Abs Crunch (Machine)
3
10-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
2 reps
RPE 9
2
Leg Press (45 Degrees)
3
10-15 reps
RPE 9
3
Leg Extension
3
10-15 reps
RPE 9
4
Abs Crunch (Machine)
3
10-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
2 reps
RPE 9
2
Leg Press (45 Degrees)
3
10-15 reps
RPE 9
3
Leg Extension
3
10-15 reps
RPE 9
4
Abs Crunch (Machine)
3
10-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
2 reps
RPE 9
2
Leg Press (45 Degrees)
3
10-15 reps
RPE 9
3
Leg Extension
3
10-15 reps
RPE 9
4
Abs Crunch (Machine)
3
10-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
10 reps
RPE 9
2
Pull-Up (Bodyweight)
3
6-8 reps
RPE 9
3
Bench Press (Dumbbell)
3
10-15 reps
RPE 9
4
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 9
5
Face Pull
3
10-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
10 reps
RPE 9
2
Pull-Up (Bodyweight)
3
6-8 reps
RPE 9
3
Bench Press (Dumbbell)
3
10-15 reps
RPE 9
4
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 9
5
Face Pull
3
10-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
10 reps
RPE 9
2
Pull-Up (Bodyweight)
3
6-8 reps
RPE 9
3
Bench Press (Dumbbell)
3
10-15 reps
RPE 9
4
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 9
5
Face Pull
3
10-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
10 reps
RPE 9
2
Pull-Up (Bodyweight)
3
6-8 reps
RPE 9
3
Bench Press (Dumbbell)
3
10-15 reps
RPE 9
4
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 9
5
Face Pull
3
10-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
4 reps
RPE 9
2
Pull-Up (Bodyweight)
3
6-8 reps
RPE 9
3
Bench Press (Dumbbell)
3
10-15 reps
RPE 9
4
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 9
5
Face Pull
3
10-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
4 reps
RPE 9
2
Pull-Up (Bodyweight)
3
6-8 reps
RPE 9
3
Bench Press (Dumbbell)
3
10-15 reps
RPE 9
4
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 9
5
Face Pull
3
10-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
4 reps
RPE 9
2
Pull-Up (Bodyweight)
3
6-8 reps
RPE 9
3
Bench Press (Dumbbell)
3
10-15 reps
RPE 9
4
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 9
5
Face Pull
3
10-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
4 reps
RPE 9
2
Pull-Up (Bodyweight)
3
6-8 reps
RPE 9
3
Bench Press (Dumbbell)
3
10-15 reps
RPE 9
4
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 9
5
Face Pull
3
10-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8 reps
RPE 9
2
Pull-Up (Bodyweight)
3
6-8 reps
RPE 9
3
Bench Press (Dumbbell)
3
10-15 reps
RPE 9
4
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 9
5
Face Pull
3
10-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8 reps
RPE 9
2
Pull-Up (Bodyweight)
3
6-8 reps
RPE 9
3
Bench Press (Dumbbell)
3
10-15 reps
RPE 9
4
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 9
5
Face Pull
3
10-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8 reps
RPE 9
2
Pull-Up (Bodyweight)
3
6-8 reps
RPE 9
3
Bench Press (Dumbbell)
3
10-15 reps
RPE 9
4
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 9
5
Face Pull
3
10-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8 reps
RPE 9
2
Pull-Up (Bodyweight)
3
6-8 reps
RPE 9
3
Bench Press (Dumbbell)
3
10-15 reps
RPE 9
4
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 9
5
Face Pull
3
10-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
2 reps
RPE 9
2
Pull-Up (Bodyweight)
3
6-8 reps
RPE 9
3
Bench Press (Dumbbell)
3
10-15 reps
RPE 9
4
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 9
5
Face Pull
3
10-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
2 reps
RPE 9
2
Pull-Up (Bodyweight)
3
6-8 reps
RPE 9
3
Bench Press (Dumbbell)
3
10-15 reps
RPE 9
4
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 9
5
Face Pull
3
10-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
2 reps
RPE 9
2
Pull-Up (Bodyweight)
3
6-8 reps
RPE 9
3
Bench Press (Dumbbell)
3
10-15 reps
RPE 9
4
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 9
5
Face Pull
3
10-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
2 reps
RPE 9
2
Pull-Up (Bodyweight)
3
6-8 reps
RPE 9
3
Bench Press (Dumbbell)
3
10-15 reps
RPE 9
4
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 9
5
Face Pull
3
10-15 reps
RPE 9
Week 1
1 / 16 Weeks
Day 1
1
High Bar Squat (Barbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@9
@9
@9
2
Leg Press (45 Degrees)
1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
@9
@9
@9
3
Lying Leg Curl
1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
@9
@9
@9
4
Abs Crunch (Machine)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@9
@9
@9
Day 2
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@9
@9
@9
2
Seated Overhead Press (Dumbbell)
1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
@9
@9
@9
3
Lat Pulldown (Close Grip)
1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
@9
@9
@9
4
Seated Row (Cable)
1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
@9
@9
@9
5
Tricep Extension (Cable)
1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
@9
@9
@9
6
Bicep Curl (Dumbbell)
1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
@9
@9
@9
Day 3
1
Romanian Deadlift (Barbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@9
@9
@9
2
Leg Press (45 Degrees)
1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
@9
@9
@9
3
Leg Extension
1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
@9
@9
@9
4
Abs Crunch (Machine)
1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
@9
@9
@9
Day 4
1
Overhead Press (Barbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@9
@9
@9
2
Pull-Up (Bodyweight)
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
@9
@9
@9
3
Bench Press (Dumbbell)
1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
@9
@9
@9
4
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
@9
@9
@9
5
Face Pull
1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
@9
@9
@9