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BoostcampPNG

Upper Body x Lower Body

by Finlay

Program Description

To get masssize

Program Overview

  • Level
    Novice
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    10 weeks
  • Time Per Workout
    60 minutes
  • Created
    Mar 09, 2026 08:22
  • Last Edited
    Mar 09, 2026 08:38
Muscle Engagement
Front
Back
MuscleSet
Triceps
11.3%
Front Delts
11.3%
Chest
8.5%
Upper Back
7%
Middle Delts
7%
Quadriceps
7%
Glutes
7%
Lats
5.6%
Biceps
5.6%
Hamstrings
5.6%
Forearms
4.2%
Adductors
4.2%
Abs
4.2%
Lower Back
4.2%
Abductors
2.8%
Calves
2.8%
Rear Delts
1.4%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6-10 reps
RPE 10
2
Incline Chest Press (Machine)
2
6-10 reps
RPE 10
3
Chest Fly (Machine)
2
6-10 reps
RPE 10
4
Lat Pulldown
2
6-10 reps
RPE 10
5
Chest Supported Row (Machine)
2
6-10 reps
RPE 10
6
Shoulder Press (Plate Loaded)
2
6-10 reps
RPE 10
7
One Arm Lateral Raise (Cable)
2
6-10 reps
RPE 10
8
Preacher Curl (EZ Bar)
2
6-10 reps
RPE 10
9
Overhead Tricep Extension (Cable)
2
6-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6-10 reps
RPE 10
2
Incline Chest Press (Machine)
2
6-10 reps
RPE 10
3
Chest Fly (Machine)
2
6-10 reps
RPE 10
4
Lat Pulldown
2
6-10 reps
RPE 10
5
Chest Supported Row (Machine)
2
6-10 reps
RPE 10
6
Shoulder Press (Plate Loaded)
2
6-10 reps
RPE 10
7
One Arm Lateral Raise (Cable)
2
6-10 reps
RPE 10
8
Preacher Curl (EZ Bar)
2
6-10 reps
RPE 10
9
Overhead Tricep Extension (Cable)
2
6-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6-10 reps
RPE 10
2
Incline Chest Press (Machine)
2
6-10 reps
RPE 10
3
Chest Fly (Machine)
2
6-10 reps
RPE 10
4
Lat Pulldown
2
6-10 reps
RPE 10
5
Chest Supported Row (Machine)
2
6-10 reps
RPE 10
6
Shoulder Press (Plate Loaded)
2
6-10 reps
RPE 10
7
One Arm Lateral Raise (Cable)
2
6-10 reps
RPE 10
8
Preacher Curl (EZ Bar)
2
6-10 reps
RPE 10
9
Overhead Tricep Extension (Cable)
2
6-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6-10 reps
RPE 10
2
Incline Chest Press (Machine)
2
6-10 reps
RPE 10
3
Chest Fly (Machine)
2
6-10 reps
RPE 10
4
Lat Pulldown
2
6-10 reps
RPE 10
5
Chest Supported Row (Machine)
2
6-10 reps
RPE 10
6
Shoulder Press (Plate Loaded)
2
6-10 reps
RPE 10
7
One Arm Lateral Raise (Cable)
2
6-10 reps
RPE 10
8
Preacher Curl (EZ Bar)
2
6-10 reps
RPE 10
9
Overhead Tricep Extension (Cable)
2
6-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6-10 reps
RPE 10
2
Incline Chest Press (Machine)
2
6-10 reps
RPE 10
3
Chest Fly (Machine)
2
6-10 reps
RPE 10
4
Lat Pulldown
2
6-10 reps
RPE 10
5
Chest Supported Row (Machine)
2
6-10 reps
RPE 10
6
Shoulder Press (Plate Loaded)
2
6-10 reps
RPE 10
7
One Arm Lateral Raise (Cable)
2
6-10 reps
RPE 10
8
Preacher Curl (EZ Bar)
2
6-10 reps
RPE 10
9
Overhead Tricep Extension (Cable)
2
6-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6-10 reps
RPE 10
2
Incline Chest Press (Machine)
2
6-10 reps
RPE 10
3
Chest Fly (Machine)
2
6-10 reps
RPE 10
4
Lat Pulldown
2
6-10 reps
RPE 10
5
Chest Supported Row (Machine)
2
6-10 reps
RPE 10
6
Shoulder Press (Plate Loaded)
2
6-10 reps
RPE 10
7
One Arm Lateral Raise (Cable)
2
6-10 reps
RPE 10
8
Preacher Curl (EZ Bar)
2
6-10 reps
RPE 10
9
Overhead Tricep Extension (Cable)
2
6-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6-10 reps
RPE 10
2
Incline Chest Press (Machine)
2
6-10 reps
RPE 10
3
Chest Fly (Machine)
2
6-10 reps
RPE 10
4
Lat Pulldown
2
6-10 reps
RPE 10
5
Chest Supported Row (Machine)
2
6-10 reps
RPE 10
6
Shoulder Press (Plate Loaded)
2
6-10 reps
RPE 10
7
One Arm Lateral Raise (Cable)
2
6-10 reps
RPE 10
8
Preacher Curl (EZ Bar)
2
6-10 reps
RPE 10
9
Overhead Tricep Extension (Cable)
2
6-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6-10 reps
RPE 10
2
Incline Chest Press (Machine)
2
6-10 reps
RPE 10
3
Chest Fly (Machine)
2
6-10 reps
RPE 10
4
Lat Pulldown
2
6-10 reps
RPE 10
5
Chest Supported Row (Machine)
2
6-10 reps
RPE 10
6
Shoulder Press (Plate Loaded)
2
6-10 reps
RPE 10
7
One Arm Lateral Raise (Cable)
2
6-10 reps
RPE 10
8
Preacher Curl (EZ Bar)
2
6-10 reps
RPE 10
9
Overhead Tricep Extension (Cable)
2
6-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6-10 reps
RPE 10
2
Incline Chest Press (Machine)
2
6-10 reps
RPE 10
3
Chest Fly (Machine)
2
6-10 reps
RPE 10
4
Lat Pulldown
2
6-10 reps
RPE 10
5
Chest Supported Row (Machine)
2
6-10 reps
RPE 10
6
Shoulder Press (Plate Loaded)
2
6-10 reps
RPE 10
7
One Arm Lateral Raise (Cable)
2
6-10 reps
RPE 10
8
Preacher Curl (EZ Bar)
2
6-10 reps
RPE 10
9
Overhead Tricep Extension (Cable)
2
6-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6-10 reps
RPE 10
2
Incline Chest Press (Machine)
2
6-10 reps
RPE 10
3
Chest Fly (Machine)
2
6-10 reps
RPE 10
4
Lat Pulldown
2
6-10 reps
RPE 10
5
Chest Supported Row (Machine)
2
6-10 reps
RPE 10
6
Shoulder Press (Plate Loaded)
2
6-10 reps
RPE 10
7
One Arm Lateral Raise (Cable)
2
6-10 reps
RPE 10
8
Preacher Curl (EZ Bar)
2
6-10 reps
RPE 10
9
Overhead Tricep Extension (Cable)
2
6-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
6-10 reps
RPE 10
2
Back Extension
2
6-10 reps
RPE 10
3
Hamstring Curl
2
6-10 reps
RPE 10
4
Leg Extension
3
6-10 reps
RPE 10
5
Hip Adductor (Machine)
2
6-10 reps
RPE 10
6
Hip Abductor (Machine)
2
6-10 reps
RPE 10
7
Calf Raise (Machine)
2
6-10 reps
RPE 10
8
Abs Crunch (Machine)
2
6-10 reps
RPE 10
9
Dead Hang
2
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
6-10 reps
RPE 10
2
Back Extension
2
6-10 reps
RPE 10
3
Hamstring Curl
2
6-10 reps
RPE 10
4
Leg Extension
3
6-10 reps
RPE 10
5
Hip Adductor (Machine)
2
6-10 reps
RPE 10
6
Hip Abductor (Machine)
2
6-10 reps
RPE 10
7
Calf Raise (Machine)
2
6-10 reps
RPE 10
8
Abs Crunch (Machine)
2
6-10 reps
RPE 10
9
Dead Hang
2
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
6-10 reps
RPE 10
2
Back Extension
2
6-10 reps
RPE 10
3
Hamstring Curl
2
6-10 reps
RPE 10
4
Leg Extension
3
6-10 reps
RPE 10
5
Hip Adductor (Machine)
2
6-10 reps
RPE 10
6
Hip Abductor (Machine)
2
6-10 reps
RPE 10
7
Calf Raise (Machine)
2
6-10 reps
RPE 10
8
Abs Crunch (Machine)
2
6-10 reps
RPE 10
9
Dead Hang
2
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
6-10 reps
RPE 10
2
Back Extension
2
6-10 reps
RPE 10
3
Hamstring Curl
2
6-10 reps
RPE 10
4
Leg Extension
3
6-10 reps
RPE 10
5
Hip Adductor (Machine)
2
6-10 reps
RPE 10
6
Hip Abductor (Machine)
2
6-10 reps
RPE 10
7
Calf Raise (Machine)
2
6-10 reps
RPE 10
8
Abs Crunch (Machine)
2
6-10 reps
RPE 10
9
Dead Hang
2
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
6-10 reps
RPE 10
2
Back Extension
2
6-10 reps
RPE 10
3
Hamstring Curl
2
6-10 reps
RPE 10
4
Leg Extension
3
6-10 reps
RPE 10
5
Hip Adductor (Machine)
2
6-10 reps
RPE 10
6
Hip Abductor (Machine)
2
6-10 reps
RPE 10
7
Calf Raise (Machine)
2
6-10 reps
RPE 10
8
Abs Crunch (Machine)
2
6-10 reps
RPE 10
9
Dead Hang
2
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
6-10 reps
RPE 10
2
Back Extension
2
6-10 reps
RPE 10
3
Hamstring Curl
2
6-10 reps
RPE 10
4
Leg Extension
3
6-10 reps
RPE 10
5
Hip Adductor (Machine)
2
6-10 reps
RPE 10
6
Hip Abductor (Machine)
2
6-10 reps
RPE 10
7
Calf Raise (Machine)
2
6-10 reps
RPE 10
8
Abs Crunch (Machine)
2
6-10 reps
RPE 10
9
Dead Hang
2
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
6-10 reps
RPE 10
2
Back Extension
2
6-10 reps
RPE 10
3
Hamstring Curl
2
6-10 reps
RPE 10
4
Leg Extension
3
6-10 reps
RPE 10
5
Hip Adductor (Machine)
2
6-10 reps
RPE 10
6
Hip Abductor (Machine)
2
6-10 reps
RPE 10
7
Calf Raise (Machine)
2
6-10 reps
RPE 10
8
Abs Crunch (Machine)
2
6-10 reps
RPE 10
9
Dead Hang
2
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
6-10 reps
RPE 10
2
Back Extension
2
6-10 reps
RPE 10
3
Hamstring Curl
2
6-10 reps
RPE 10
4
Leg Extension
3
6-10 reps
RPE 10
5
Hip Adductor (Machine)
2
6-10 reps
RPE 10
6
Hip Abductor (Machine)
2
6-10 reps
RPE 10
7
Calf Raise (Machine)
2
6-10 reps
RPE 10
8
Abs Crunch (Machine)
2
6-10 reps
RPE 10
9
Dead Hang
2
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
6-10 reps
RPE 10
2
Back Extension
2
6-10 reps
RPE 10
3
Hamstring Curl
2
6-10 reps
RPE 10
4
Leg Extension
3
6-10 reps
RPE 10
5
Hip Adductor (Machine)
2
6-10 reps
RPE 10
6
Hip Abductor (Machine)
2
6-10 reps
RPE 10
7
Calf Raise (Machine)
2
6-10 reps
RPE 10
8
Abs Crunch (Machine)
2
6-10 reps
RPE 10
9
Dead Hang
2
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
6-10 reps
RPE 10
2
Back Extension
2
6-10 reps
RPE 10
3
Hamstring Curl
2
6-10 reps
RPE 10
4
Leg Extension
3
6-10 reps
RPE 10
5
Hip Adductor (Machine)
2
6-10 reps
RPE 10
6
Hip Abductor (Machine)
2
6-10 reps
RPE 10
7
Calf Raise (Machine)
2
6-10 reps
RPE 10
8
Abs Crunch (Machine)
2
6-10 reps
RPE 10
9
Dead Hang
2
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6-10 reps
RPE 10
2
Incline Chest Press (Machine)
2
6-10 reps
RPE 10
3
Chest Fly (Machine)
2
6-10 reps
RPE 10
4
Lat Pulldown
2
6-10 reps
RPE 10
5
Chest Supported Row (Machine)
2
6-10 reps
RPE 10
6
Shoulder Press (Plate Loaded)
2
6-10 reps
RPE 10
7
One Arm Lateral Raise (Cable)
2
6-10 reps
RPE 10
8
Preacher Curl (EZ Bar)
2
6-10 reps
RPE 10
9
Overhead Tricep Extension (Cable)
2
6-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6-10 reps
RPE 10
2
Incline Chest Press (Machine)
2
6-10 reps
RPE 10
3
Chest Fly (Machine)
2
6-10 reps
RPE 10
4
Lat Pulldown
2
6-10 reps
RPE 10
5
Chest Supported Row (Machine)
2
6-10 reps
RPE 10
6
Shoulder Press (Plate Loaded)
2
6-10 reps
RPE 10
7
One Arm Lateral Raise (Cable)
2
6-10 reps
RPE 10
8
Preacher Curl (EZ Bar)
2
6-10 reps
RPE 10
9
Overhead Tricep Extension (Cable)
2
6-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6-10 reps
RPE 10
2
Incline Chest Press (Machine)
2
6-10 reps
RPE 10
3
Chest Fly (Machine)
2
6-10 reps
RPE 10
4
Lat Pulldown
2
6-10 reps
RPE 10
5
Chest Supported Row (Machine)
2
6-10 reps
RPE 10
6
Shoulder Press (Plate Loaded)
2
6-10 reps
RPE 10
7
One Arm Lateral Raise (Cable)
2
6-10 reps
RPE 10
8
Preacher Curl (EZ Bar)
2
6-10 reps
RPE 10
9
Overhead Tricep Extension (Cable)
2
6-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6-10 reps
RPE 10
2
Incline Chest Press (Machine)
2
6-10 reps
RPE 10
3
Chest Fly (Machine)
2
6-10 reps
RPE 10
4
Lat Pulldown
2
6-10 reps
RPE 10
5
Chest Supported Row (Machine)
2
6-10 reps
RPE 10
6
Shoulder Press (Plate Loaded)
2
6-10 reps
RPE 10
7
One Arm Lateral Raise (Cable)
2
6-10 reps
RPE 10
8
Preacher Curl (EZ Bar)
2
6-10 reps
RPE 10
9
Overhead Tricep Extension (Cable)
2
6-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6-10 reps
RPE 10
2
Incline Chest Press (Machine)
2
6-10 reps
RPE 10
3
Chest Fly (Machine)
2
6-10 reps
RPE 10
4
Lat Pulldown
2
6-10 reps
RPE 10
5
Chest Supported Row (Machine)
2
6-10 reps
RPE 10
6
Shoulder Press (Plate Loaded)
2
6-10 reps
RPE 10
7
One Arm Lateral Raise (Cable)
2
6-10 reps
RPE 10
8
Preacher Curl (EZ Bar)
2
6-10 reps
RPE 10
9
Overhead Tricep Extension (Cable)
2
6-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6-10 reps
RPE 10
2
Incline Chest Press (Machine)
2
6-10 reps
RPE 10
3
Chest Fly (Machine)
2
6-10 reps
RPE 10
4
Lat Pulldown
2
6-10 reps
RPE 10
5
Chest Supported Row (Machine)
2
6-10 reps
RPE 10
6
Shoulder Press (Plate Loaded)
2
6-10 reps
RPE 10
7
One Arm Lateral Raise (Cable)
2
6-10 reps
RPE 10
8
Preacher Curl (EZ Bar)
2
6-10 reps
RPE 10
9
Overhead Tricep Extension (Cable)
2
6-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6-10 reps
RPE 10
2
Incline Chest Press (Machine)
2
6-10 reps
RPE 10
3
Chest Fly (Machine)
2
6-10 reps
RPE 10
4
Lat Pulldown
2
6-10 reps
RPE 10
5
Chest Supported Row (Machine)
2
6-10 reps
RPE 10
6
Shoulder Press (Plate Loaded)
2
6-10 reps
RPE 10
7
One Arm Lateral Raise (Cable)
2
6-10 reps
RPE 10
8
Preacher Curl (EZ Bar)
2
6-10 reps
RPE 10
9
Overhead Tricep Extension (Cable)
2
6-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6-10 reps
RPE 10
2
Incline Chest Press (Machine)
2
6-10 reps
RPE 10
3
Chest Fly (Machine)
2
6-10 reps
RPE 10
4
Lat Pulldown
2
6-10 reps
RPE 10
5
Chest Supported Row (Machine)
2
6-10 reps
RPE 10
6
Shoulder Press (Plate Loaded)
2
6-10 reps
RPE 10
7
One Arm Lateral Raise (Cable)
2
6-10 reps
RPE 10
8
Preacher Curl (EZ Bar)
2
6-10 reps
RPE 10
9
Overhead Tricep Extension (Cable)
2
6-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6-10 reps
RPE 10
2
Incline Chest Press (Machine)
2
6-10 reps
RPE 10
3
Chest Fly (Machine)
2
6-10 reps
RPE 10
4
Lat Pulldown
2
6-10 reps
RPE 10
5
Chest Supported Row (Machine)
2
6-10 reps
RPE 10
6
Shoulder Press (Plate Loaded)
2
6-10 reps
RPE 10
7
One Arm Lateral Raise (Cable)
2
6-10 reps
RPE 10
8
Preacher Curl (EZ Bar)
2
6-10 reps
RPE 10
9
Overhead Tricep Extension (Cable)
2
6-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6-10 reps
RPE 10
2
Incline Chest Press (Machine)
2
6-10 reps
RPE 10
3
Chest Fly (Machine)
2
6-10 reps
RPE 10
4
Lat Pulldown
2
6-10 reps
RPE 10
5
Chest Supported Row (Machine)
2
6-10 reps
RPE 10
6
Shoulder Press (Plate Loaded)
2
6-10 reps
RPE 10
7
One Arm Lateral Raise (Cable)
2
6-10 reps
RPE 10
8
Preacher Curl (EZ Bar)
2
6-10 reps
RPE 10
9
Overhead Tricep Extension (Cable)
2
6-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
6-10 reps
RPE 10
2
Back Extension
2
6-10 reps
RPE 10
3
Hamstring Curl
2
6-10 reps
RPE 10
4
Leg Extension
3
6-10 reps
RPE 10
5
Hip Adductor (Machine)
2
6-10 reps
RPE 10
6
Hip Abductor (Machine)
2
6-10 reps
RPE 10
7
Calf Raise (Machine)
2
6-10 reps
RPE 10
8
Abs Crunch (Machine)
2
6-10 reps
RPE 10
9
Dead Hang
2
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
6-10 reps
RPE 10
2
Back Extension
2
6-10 reps
RPE 10
3
Hamstring Curl
2
6-10 reps
RPE 10
4
Leg Extension
3
6-10 reps
RPE 10
5
Hip Adductor (Machine)
2
6-10 reps
RPE 10
6
Hip Abductor (Machine)
2
6-10 reps
RPE 10
7
Calf Raise (Machine)
2
6-10 reps
RPE 10
8
Abs Crunch (Machine)
2
6-10 reps
RPE 10
9
Dead Hang
2
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
6-10 reps
RPE 10
2
Back Extension
2
6-10 reps
RPE 10
3
Hamstring Curl
2
6-10 reps
RPE 10
4
Leg Extension
3
6-10 reps
RPE 10
5
Hip Adductor (Machine)
2
6-10 reps
RPE 10
6
Hip Abductor (Machine)
2
6-10 reps
RPE 10
7
Calf Raise (Machine)
2
6-10 reps
RPE 10
8
Abs Crunch (Machine)
2
6-10 reps
RPE 10
9
Dead Hang
2
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
6-10 reps
RPE 10
2
Back Extension
2
6-10 reps
RPE 10
3
Hamstring Curl
2
6-10 reps
RPE 10
4
Leg Extension
3
6-10 reps
RPE 10
5
Hip Adductor (Machine)
2
6-10 reps
RPE 10
6
Hip Abductor (Machine)
2
6-10 reps
RPE 10
7
Calf Raise (Machine)
2
6-10 reps
RPE 10
8
Abs Crunch (Machine)
2
6-10 reps
RPE 10
9
Dead Hang
2
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
6-10 reps
RPE 10
2
Back Extension
2
6-10 reps
RPE 10
3
Hamstring Curl
2
6-10 reps
RPE 10
4
Leg Extension
3
6-10 reps
RPE 10
5
Hip Adductor (Machine)
2
6-10 reps
RPE 10
6
Hip Abductor (Machine)
2
6-10 reps
RPE 10
7
Calf Raise (Machine)
2
6-10 reps
RPE 10
8
Abs Crunch (Machine)
2
6-10 reps
RPE 10
9
Dead Hang
2
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
6-10 reps
RPE 10
2
Back Extension
2
6-10 reps
RPE 10
3
Hamstring Curl
2
6-10 reps
RPE 10
4
Leg Extension
3
6-10 reps
RPE 10
5
Hip Adductor (Machine)
2
6-10 reps
RPE 10
6
Hip Abductor (Machine)
2
6-10 reps
RPE 10
7
Calf Raise (Machine)
2
6-10 reps
RPE 10
8
Abs Crunch (Machine)
2
6-10 reps
RPE 10
9
Dead Hang
2
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
6-10 reps
RPE 10
2
Back Extension
2
6-10 reps
RPE 10
3
Hamstring Curl
2
6-10 reps
RPE 10
4
Leg Extension
3
6-10 reps
RPE 10
5
Hip Adductor (Machine)
2
6-10 reps
RPE 10
6
Hip Abductor (Machine)
2
6-10 reps
RPE 10
7
Calf Raise (Machine)
2
6-10 reps
RPE 10
8
Abs Crunch (Machine)
2
6-10 reps
RPE 10
9
Dead Hang
2
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
6-10 reps
RPE 10
2
Back Extension
2
6-10 reps
RPE 10
3
Hamstring Curl
2
6-10 reps
RPE 10
4
Leg Extension
3
6-10 reps
RPE 10
5
Hip Adductor (Machine)
2
6-10 reps
RPE 10
6
Hip Abductor (Machine)
2
6-10 reps
RPE 10
7
Calf Raise (Machine)
2
6-10 reps
RPE 10
8
Abs Crunch (Machine)
2
6-10 reps
RPE 10
9
Dead Hang
2
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
6-10 reps
RPE 10
2
Back Extension
2
6-10 reps
RPE 10
3
Hamstring Curl
2
6-10 reps
RPE 10
4
Leg Extension
3
6-10 reps
RPE 10
5
Hip Adductor (Machine)
2
6-10 reps
RPE 10
6
Hip Abductor (Machine)
2
6-10 reps
RPE 10
7
Calf Raise (Machine)
2
6-10 reps
RPE 10
8
Abs Crunch (Machine)
2
6-10 reps
RPE 10
9
Dead Hang
2
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
6-10 reps
RPE 10
2
Back Extension
2
6-10 reps
RPE 10
3
Hamstring Curl
2
6-10 reps
RPE 10
4
Leg Extension
3
6-10 reps
RPE 10
5
Hip Adductor (Machine)
2
6-10 reps
RPE 10
6
Hip Abductor (Machine)
2
6-10 reps
RPE 10
7
Calf Raise (Machine)
2
6-10 reps
RPE 10
8
Abs Crunch (Machine)
2
6-10 reps
RPE 10
9
Dead Hang
2
RPE 10
Week 1
1 / 10 Weeks
Day 1
1
Bench Press (Barbell)
2 Sets
6-10 Reps
@10
2
Incline Chest Press (Machine)
2 Sets
6-10 Reps
@10
3
Chest Fly (Machine)
2 Sets
6-10 Reps
@10
4
Lat Pulldown
2 Sets
6-10 Reps
@10
5
Chest Supported Row (Machine)
2 Sets
6-10 Reps
@10
6
Shoulder Press (Plate Loaded)
2 Sets
6-10 Reps
@10
7
One Arm Lateral Raise (Cable)
2 Sets
6-10 Reps
@10
8
Preacher Curl (EZ Bar)
2 Sets
6-10 Reps
@10
9
Overhead Tricep Extension (Cable)
2 Sets
6-10 Reps
@10
Day 3
1
Bench Press (Barbell)
2 Sets
6-10 Reps
@10
2
Incline Chest Press (Machine)
2 Sets
6-10 Reps
@10
3
Chest Fly (Machine)
2 Sets
6-10 Reps
@10
4
Lat Pulldown
2 Sets
6-10 Reps
@10
5
Chest Supported Row (Machine)
2 Sets
6-10 Reps
@10
6
Shoulder Press (Plate Loaded)
2 Sets
6-10 Reps
@10
7
One Arm Lateral Raise (Cable)
2 Sets
6-10 Reps
@10
8
Preacher Curl (EZ Bar)
2 Sets
6-10 Reps
@10
9
Overhead Tricep Extension (Cable)
2 Sets
6-10 Reps
@10
Day 2
1
Squat (Barbell)
2 Sets
6-10 Reps
@10
2
Back Extension
2 Sets
6-10 Reps
@10
3
Hamstring Curl
2 Sets
6-10 Reps
@10
4
Leg Extension
3 Sets
6-10 Reps
@10
5
Hip Adductor (Machine)
2 Sets
6-10 Reps
@10
6
Hip Abductor (Machine)
2 Sets
6-10 Reps
@10
7
Calf Raise (Machine)
2 Sets
6-10 Reps
@10
8
Abs Crunch (Machine)
2 Sets
6-10 Reps
@10
9
Dead Hang
2 Sets
@10
Day 4
1
Squat (Barbell)
2 Sets
6-10 Reps
@10
2
Back Extension
2 Sets
6-10 Reps
@10
3
Hamstring Curl
2 Sets
6-10 Reps
@10
4
Leg Extension
3 Sets
6-10 Reps
@10
5
Hip Adductor (Machine)
2 Sets
6-10 Reps
@10
6
Hip Abductor (Machine)
2 Sets
6-10 Reps
@10
7
Calf Raise (Machine)
2 Sets
6-10 Reps
@10
8
Abs Crunch (Machine)
2 Sets
6-10 Reps
@10
9
Dead Hang
2 Sets
@10