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Upper/lower big and strong complete

by Burke L.
1 athletes joined

Program Description

Novice to intermediate program following a double progression scheme (reps and weight) for building strength and mass. Designed for former athletes and dad-bod types looking to improve overall health, fitness and body definition. Three days for those with time constraints and still want to work legs. 2:1 Upper lower design for those who want to focus on upper definition and maintain/improve leg strength and size. I recommend running 3 weeks on with deload on 4th week at 66-75 % for both reps and volume. This will help maintain strength while allowing muscles to recuperate adequately. Run for 4 cycles then test (rep max by multiple rep method) in week 9 for bench press, t-bar row, squat and deadlift . Repeat and test in week 18. Enjoy!

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Muscle & Sculpting, Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    18 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jul 13, 2025 09:28
  • Last Edited
    Jul 14, 2025 03:00

Summary

Unlock your strength potential with the "Upper/Lower Big and Strong Complete" program, a comprehensive 18-week journey designed for serious lifters. This program features three intense training sessions per week, focusing on both upper and lower body strength through a variety of compound and isolation exercises. Expect to push your limits with heavy lifts like the Bench Press and Squat, while also targeting specific muscle groups for balanced development. Equip yourself with a full gym and get ready to build muscle, increase power, and transform your physique!
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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
Bench Press (Barbell)
3
3-5 reps
RPE 9
2
Lat Pulldown
3
6-8 reps
RPE 8.5
3
Seated Shoulder Press (Dumbbell)
3
6-10 reps
RPE 8
4
Seated Row (Cable)
3
8-12 reps
RPE 8
5
Chest Fly (Cable)
3
8-12 reps
RPE 8.5
6
Bicep Curl (EZ Bar)
3
8-12 reps
RPE 8.5
7
Dip (Weighted)
3
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-5 reps
RPE 9
2
Lat Pulldown
3
6-8 reps
RPE 8.5
3
Seated Shoulder Press (Dumbbell)
3
6-10 reps
RPE 8
4
Seated Row (Cable)
3
8-12 reps
RPE 8
5
Chest Fly (Cable)
3
8-12 reps
RPE 8.5
6
Bicep Curl (EZ Bar)
3
8-12 reps
RPE 8.5
7
Dip (Weighted)
3
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-5 reps
RPE 9
2
Lat Pulldown
3
6-8 reps
RPE 8.5
3
Seated Shoulder Press (Dumbbell)
3
6-10 reps
RPE 8
4
Seated Row (Cable)
3
8-12 reps
RPE 8
5
Chest Fly (Cable)
3
8-12 reps
RPE 8.5
6
Bicep Curl (EZ Bar)
3
8-12 reps
RPE 8.5
7
Dip (Weighted)
3
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-5 reps
RPE 9
2
Lat Pulldown
3
6-8 reps
RPE 8.5
3
Seated Shoulder Press (Dumbbell)
3
6-10 reps
RPE 8
4
Seated Row (Cable)
3
8-12 reps
RPE 8
5
Chest Fly (Cable)
3
8-12 reps
RPE 8.5
6
Bicep Curl (EZ Bar)
3
8-12 reps
RPE 8.5
7
Dip (Weighted)
3
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-5 reps
RPE 9
2
Lat Pulldown
3
6-8 reps
RPE 8.5
3
Seated Shoulder Press (Dumbbell)
3
6-10 reps
RPE 8
4
Seated Row (Cable)
3
8-12 reps
RPE 8
5
Chest Fly (Cable)
3
8-12 reps
RPE 8.5
6
Bicep Curl (EZ Bar)
3
8-12 reps
RPE 8.5
7
Dip (Weighted)
3
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-5 reps
RPE 9
2
Lat Pulldown
3
6-8 reps
RPE 8.5
3
Seated Shoulder Press (Dumbbell)
3
6-10 reps
RPE 8
4
Seated Row (Cable)
3
8-12 reps
RPE 8
5
Chest Fly (Cable)
3
8-12 reps
RPE 8.5
6
Bicep Curl (EZ Bar)
3
8-12 reps
RPE 8.5
7
Dip (Weighted)
3
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-5 reps
RPE 9
2
Lat Pulldown
3
6-8 reps
RPE 8.5
3
Seated Shoulder Press (Dumbbell)
3
6-10 reps
RPE 8
4
Seated Row (Cable)
3
8-12 reps
RPE 8
5
Chest Fly (Cable)
3
8-12 reps
RPE 8.5
6
Bicep Curl (EZ Bar)
3
8-12 reps
RPE 8.5
7
Dip (Weighted)
3
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-5 reps
RPE 9
2
Lat Pulldown
3
6-8 reps
RPE 8.5
3
Seated Shoulder Press (Dumbbell)
3
6-10 reps
RPE 8
4
Seated Row (Cable)
3
8-12 reps
RPE 8
5
Chest Fly (Cable)
3
8-12 reps
RPE 8.5
6
Bicep Curl (EZ Bar)
3
8-12 reps
RPE 8.5
7
Dip (Weighted)
3
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-5 reps
RPE 9
2
Lat Pulldown
3
6-8 reps
RPE 8.5
3
Seated Shoulder Press (Dumbbell)
3
6-10 reps
RPE 8
4
Seated Row (Cable)
3
8-12 reps
RPE 8
5
Chest Fly (Cable)
3
8-12 reps
RPE 8.5
6
Bicep Curl (EZ Bar)
3
8-12 reps
RPE 8.5
7
Dip (Weighted)
3
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-5 reps
RPE 9
2
Lat Pulldown
3
6-8 reps
RPE 8.5
3
Seated Shoulder Press (Dumbbell)
3
6-10 reps
RPE 8
4
Seated Row (Cable)
3
8-12 reps
RPE 8
5
Chest Fly (Cable)
3
8-12 reps
RPE 8.5
6
Bicep Curl (EZ Bar)
3
8-12 reps
RPE 8.5
7
Dip (Weighted)
3
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-5 reps
RPE 9
2
Lat Pulldown
3
6-8 reps
RPE 8.5
3
Seated Shoulder Press (Dumbbell)
3
6-10 reps
RPE 8
4
Seated Row (Cable)
3
8-12 reps
RPE 8
5
Chest Fly (Cable)
3
8-12 reps
RPE 8.5
6
Bicep Curl (EZ Bar)
3
8-12 reps
RPE 8.5
7
Dip (Weighted)
3
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-5 reps
RPE 9
2
Lat Pulldown
3
6-8 reps
RPE 8.5
3
Seated Shoulder Press (Dumbbell)
3
6-10 reps
RPE 8
4
Seated Row (Cable)
3
8-12 reps
RPE 8
5
Chest Fly (Cable)
3
8-12 reps
RPE 8.5
6
Bicep Curl (EZ Bar)
3
8-12 reps
RPE 8.5
7
Dip (Weighted)
3
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-5 reps
RPE 9
2
Lat Pulldown
3
6-8 reps
RPE 8.5
3
Seated Shoulder Press (Dumbbell)
3
6-10 reps
RPE 8
4
Seated Row (Cable)
3
8-12 reps
RPE 8
5
Chest Fly (Cable)
3
8-12 reps
RPE 8.5
6
Bicep Curl (EZ Bar)
3
8-12 reps
RPE 8.5
7
Dip (Weighted)
3
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-5 reps
RPE 9
2
Lat Pulldown
3
6-8 reps
RPE 8.5
3
Seated Shoulder Press (Dumbbell)
3
6-10 reps
RPE 8
4
Seated Row (Cable)
3
8-12 reps
RPE 8
5
Chest Fly (Cable)
3
8-12 reps
RPE 8.5
6
Bicep Curl (EZ Bar)
3
8-12 reps
RPE 8.5
7
Dip (Weighted)
3
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-5 reps
RPE 9
2
Lat Pulldown
3
6-8 reps
RPE 8.5
3
Seated Shoulder Press (Dumbbell)
3
6-10 reps
RPE 8
4
Seated Row (Cable)
3
8-12 reps
RPE 8
5
Chest Fly (Cable)
3
8-12 reps
RPE 8.5
6
Bicep Curl (EZ Bar)
3
8-12 reps
RPE 8.5
7
Dip (Weighted)
3
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-5 reps
RPE 9
2
Lat Pulldown
3
6-8 reps
RPE 8.5
3
Seated Shoulder Press (Dumbbell)
3
6-10 reps
RPE 8
4
Seated Row (Cable)
3
8-12 reps
RPE 8
5
Chest Fly (Cable)
3
8-12 reps
RPE 8.5
6
Bicep Curl (EZ Bar)
3
8-12 reps
RPE 8.5
7
Dip (Weighted)
3
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-5 reps
RPE 9
2
Lat Pulldown
3
6-8 reps
RPE 8.5
3
Seated Shoulder Press (Dumbbell)
3
6-10 reps
RPE 8
4
Seated Row (Cable)
3
8-12 reps
RPE 8
5
Chest Fly (Cable)
3
8-12 reps
RPE 8.5
6
Bicep Curl (EZ Bar)
3
8-12 reps
RPE 8.5
7
Dip (Weighted)
3
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-5 reps
RPE 9
2
Lat Pulldown
3
6-8 reps
RPE 8.5
3
Seated Shoulder Press (Dumbbell)
3
6-10 reps
RPE 8
4
Seated Row (Cable)
3
8-12 reps
RPE 8
5
Chest Fly (Cable)
3
8-12 reps
RPE 8.5
6
Bicep Curl (EZ Bar)
3
8-12 reps
RPE 8.5
7
Dip (Weighted)
3
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
3-5 reps
RPE 9
2
Trap Bar Deadlift
1
3-5 reps
RPE 9
3
Leg Extension
3
8-12 reps
RPE 8
4
Lying Leg Curl
3
8-12 reps
RPE 8
5
Leg Press
1
10-20 reps
RPE 9
6
Calf Raise (Machine)
4
10-15 reps
RPE 9
7
Step-Up (Weighted)
1
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
3-5 reps
RPE 9
2
Trap Bar Deadlift
1
3-5 reps
RPE 9
3
Leg Extension
3
8-12 reps
RPE 8
4
Lying Leg Curl
3
8-12 reps
RPE 8
5
Leg Press
1
10-20 reps
RPE 9
6
Calf Raise (Machine)
4
10-15 reps
RPE 9
7
Step-Up (Weighted)
1
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
3-5 reps
RPE 9
2
Trap Bar Deadlift
1
3-5 reps
RPE 9
3
Leg Extension
3
8-12 reps
RPE 8
4
Lying Leg Curl
3
8-12 reps
RPE 8
5
Leg Press
1
10-20 reps
RPE 9
6
Calf Raise (Machine)
4
10-15 reps
RPE 9
7
Step-Up (Weighted)
1
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
3-5 reps
RPE 9
2
Trap Bar Deadlift
1
3-5 reps
RPE 9
3
Leg Extension
3
8-12 reps
RPE 8
4
Lying Leg Curl
3
8-12 reps
RPE 8
5
Leg Press
1
10-20 reps
RPE 9
6
Calf Raise (Machine)
4
10-15 reps
RPE 9
7
Step-Up (Weighted)
1
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
3-5 reps
RPE 9
2
Trap Bar Deadlift
1
3-5 reps
RPE 9
3
Leg Extension
3
8-12 reps
RPE 8
4
Lying Leg Curl
3
8-12 reps
RPE 8
5
Leg Press
1
10-20 reps
RPE 9
6
Calf Raise (Machine)
4
10-15 reps
RPE 9
7
Step-Up (Weighted)
1
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
3-5 reps
RPE 9
2
Trap Bar Deadlift
1
3-5 reps
RPE 9
3
Leg Extension
3
8-12 reps
RPE 8
4
Lying Leg Curl
3
8-12 reps
RPE 8
5
Leg Press
1
10-20 reps
RPE 9
6
Calf Raise (Machine)
4
10-15 reps
RPE 9
7
Step-Up (Weighted)
1
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
3-5 reps
RPE 9
2
Trap Bar Deadlift
1
3-5 reps
RPE 9
3
Leg Extension
3
8-12 reps
RPE 8
4
Lying Leg Curl
3
8-12 reps
RPE 8
5
Leg Press
1
10-20 reps
RPE 9
6
Calf Raise (Machine)
4
10-15 reps
RPE 9
7
Step-Up (Weighted)
1
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
3-5 reps
RPE 9
2
Trap Bar Deadlift
1
3-5 reps
RPE 9
3
Leg Extension
3
8-12 reps
RPE 8
4
Lying Leg Curl
3
8-12 reps
RPE 8
5
Leg Press
1
10-20 reps
RPE 9
6
Calf Raise (Machine)
4
10-15 reps
RPE 9
7
Step-Up (Weighted)
1
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
3-5 reps
RPE 9
2
Trap Bar Deadlift
1
3-5 reps
RPE 9
3
Leg Extension
3
8-12 reps
RPE 8
4
Lying Leg Curl
3
8-12 reps
RPE 8
5
Leg Press
1
10-20 reps
RPE 9
6
Calf Raise (Machine)
4
10-15 reps
RPE 9
7
Step-Up (Weighted)
1
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
3-5 reps
RPE 9
2
Trap Bar Deadlift
1
3-5 reps
RPE 9
3
Leg Extension
3
8-12 reps
RPE 8
4
Lying Leg Curl
3
8-12 reps
RPE 8
5
Leg Press
1
10-20 reps
RPE 9
6
Calf Raise (Machine)
4
10-15 reps
RPE 9
7
Step-Up (Weighted)
1
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
3-5 reps
RPE 9
2
Trap Bar Deadlift
1
3-5 reps
RPE 9
3
Leg Extension
3
8-12 reps
RPE 8
4
Lying Leg Curl
3
8-12 reps
RPE 8
5
Leg Press
1
10-20 reps
RPE 9
6
Calf Raise (Machine)
4
10-15 reps
RPE 9
7
Step-Up (Weighted)
1
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
3-5 reps
RPE 9
2
Trap Bar Deadlift
1
3-5 reps
RPE 9
3
Leg Extension
3
8-12 reps
RPE 8
4
Lying Leg Curl
3
8-12 reps
RPE 8
5
Leg Press
1
10-20 reps
RPE 9
6
Calf Raise (Machine)
4
10-15 reps
RPE 9
7
Step-Up (Weighted)
1
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
3-5 reps
RPE 9
2
Trap Bar Deadlift
1
3-5 reps
RPE 9
3
Leg Extension
3
8-12 reps
RPE 8
4
Lying Leg Curl
3
8-12 reps
RPE 8
5
Leg Press
1
10-20 reps
RPE 9
6
Calf Raise (Machine)
4
10-15 reps
RPE 9
7
Step-Up (Weighted)
1
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
3-5 reps
RPE 9
2
Trap Bar Deadlift
1
3-5 reps
RPE 9
3
Leg Extension
3
8-12 reps
RPE 8
4
Lying Leg Curl
3
8-12 reps
RPE 8
5
Leg Press
1
10-20 reps
RPE 9
6
Calf Raise (Machine)
4
10-15 reps
RPE 9
7
Step-Up (Weighted)
1
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
3-5 reps
RPE 9
2
Trap Bar Deadlift
1
3-5 reps
RPE 9
3
Leg Extension
3
8-12 reps
RPE 8
4
Lying Leg Curl
3
8-12 reps
RPE 8
5
Leg Press
1
10-20 reps
RPE 9
6
Calf Raise (Machine)
4
10-15 reps
RPE 9
7
Step-Up (Weighted)
1
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
3-5 reps
RPE 9
2
Trap Bar Deadlift
1
3-5 reps
RPE 9
3
Leg Extension
3
8-12 reps
RPE 8
4
Lying Leg Curl
3
8-12 reps
RPE 8
5
Leg Press
1
10-20 reps
RPE 9
6
Calf Raise (Machine)
4
10-15 reps
RPE 9
7
Step-Up (Weighted)
1
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
3-5 reps
RPE 9
2
Trap Bar Deadlift
1
3-5 reps
RPE 9
3
Leg Extension
3
8-12 reps
RPE 8
4
Lying Leg Curl
3
8-12 reps
RPE 8
5
Leg Press
1
10-20 reps
RPE 9
6
Calf Raise (Machine)
4
10-15 reps
RPE 9
7
Step-Up (Weighted)
1
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
3-5 reps
RPE 9
2
Trap Bar Deadlift
1
3-5 reps
RPE 9
3
Leg Extension
3
8-12 reps
RPE 8
4
Lying Leg Curl
3
8-12 reps
RPE 8
5
Leg Press
1
10-20 reps
RPE 9
6
Calf Raise (Machine)
4
10-15 reps
RPE 9
7
Step-Up (Weighted)
1
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
3-5 reps
RPE 9
2
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 8.5
3
Lat Pulldown (Single Arm)
3
8-12 reps
RPE 8
4
Lateral Raise (Cable)
3
8-15 reps
RPE 9
5
Hammer Curl (Dumbbell)
3
8-12 reps
RPE 8
6
Rear Delt Fly (Machine)
3
10-15 reps
RPE 8
7
Chest Press (Machine)
1
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
3-5 reps
RPE 9
2
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 8.5
3
Lat Pulldown (Single Arm)
3
8-12 reps
RPE 8
4
Lateral Raise (Cable)
3
8-15 reps
RPE 9
5
Hammer Curl (Dumbbell)
3
8-12 reps
RPE 8
6
Rear Delt Fly (Machine)
3
10-15 reps
RPE 8
7
Chest Press (Machine)
1
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
3-5 reps
RPE 9
2
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 8.5
3
Lat Pulldown (Single Arm)
3
8-12 reps
RPE 8
4
Lateral Raise (Cable)
3
8-15 reps
RPE 9
5
Hammer Curl (Dumbbell)
3
8-12 reps
RPE 8
6
Rear Delt Fly (Machine)
3
10-15 reps
RPE 8
7
Chest Press (Machine)
1
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
3-5 reps
RPE 9
2
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 8.5
3
Lat Pulldown (Single Arm)
3
8-12 reps
RPE 8
4
Lateral Raise (Cable)
3
8-15 reps
RPE 9
5
Hammer Curl (Dumbbell)
3
8-12 reps
RPE 8
6
Rear Delt Fly (Machine)
3
10-15 reps
RPE 8
7
Chest Press (Machine)
1
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
3-5 reps
RPE 9
2
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 8.5
3
Lat Pulldown (Single Arm)
3
8-12 reps
RPE 8
4
Lateral Raise (Cable)
3
8-15 reps
RPE 9
5
Hammer Curl (Dumbbell)
3
8-12 reps
RPE 8
6
Rear Delt Fly (Machine)
3
10-15 reps
RPE 8
7
Chest Press (Machine)
1
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
3-5 reps
RPE 9
2
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 8.5
3
Lat Pulldown (Single Arm)
3
8-12 reps
RPE 8
4
Lateral Raise (Cable)
3
8-15 reps
RPE 9
5
Hammer Curl (Dumbbell)
3
8-12 reps
RPE 8
6
Rear Delt Fly (Machine)
3
10-15 reps
RPE 8
7
Chest Press (Machine)
1
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
3-5 reps
RPE 9
2
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 8.5
3
Lat Pulldown (Single Arm)
3
8-12 reps
RPE 8
4
Lateral Raise (Cable)
3
8-15 reps
RPE 9
5
Hammer Curl (Dumbbell)
3
8-12 reps
RPE 8
6
Rear Delt Fly (Machine)
3
10-15 reps
RPE 8
7
Chest Press (Machine)
1
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
3-5 reps
RPE 9
2
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 8.5
3
Lat Pulldown (Single Arm)
3
8-12 reps
RPE 8
4
Lateral Raise (Cable)
3
8-15 reps
RPE 9
5
Hammer Curl (Dumbbell)
3
8-12 reps
RPE 8
6
Rear Delt Fly (Machine)
3
10-15 reps
RPE 8
7
Chest Press (Machine)
1
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
3-5 reps
RPE 9
2
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 8.5
3
Lat Pulldown (Single Arm)
3
8-12 reps
RPE 8
4
Lateral Raise (Cable)
3
8-15 reps
RPE 9
5
Hammer Curl (Dumbbell)
3
8-12 reps
RPE 8
6
Rear Delt Fly (Machine)
3
10-15 reps
RPE 8
7
Chest Press (Machine)
1
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
3-5 reps
RPE 9
2
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 8.5
3
Lat Pulldown (Single Arm)
3
8-12 reps
RPE 8
4
Lateral Raise (Cable)
3
8-15 reps
RPE 9
5
Hammer Curl (Dumbbell)
3
8-12 reps
RPE 8
6
Rear Delt Fly (Machine)
3
10-15 reps
RPE 8
7
Chest Press (Machine)
1
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
3-5 reps
RPE 9
2
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 8.5
3
Lat Pulldown (Single Arm)
3
8-12 reps
RPE 8
4
Lateral Raise (Cable)
3
8-15 reps
RPE 9
5
Hammer Curl (Dumbbell)
3
8-12 reps
RPE 8
6
Rear Delt Fly (Machine)
3
10-15 reps
RPE 8
7
Chest Press (Machine)
1
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
3-5 reps
RPE 9
2
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 8.5
3
Lat Pulldown (Single Arm)
3
8-12 reps
RPE 8
4
Lateral Raise (Cable)
3
8-15 reps
RPE 9
5
Hammer Curl (Dumbbell)
3
8-12 reps
RPE 8
6
Rear Delt Fly (Machine)
3
10-15 reps
RPE 8
7
Chest Press (Machine)
1
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
3-5 reps
RPE 9
2
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 8.5
3
Lat Pulldown (Single Arm)
3
8-12 reps
RPE 8
4
Lateral Raise (Cable)
3
8-15 reps
RPE 9
5
Hammer Curl (Dumbbell)
3
8-12 reps
RPE 8
6
Rear Delt Fly (Machine)
3
10-15 reps
RPE 8
7
Chest Press (Machine)
1
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
3-5 reps
RPE 9
2
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 8.5
3
Lat Pulldown (Single Arm)
3
8-12 reps
RPE 8
4
Lateral Raise (Cable)
3
8-15 reps
RPE 9
5
Hammer Curl (Dumbbell)
3
8-12 reps
RPE 8
6
Rear Delt Fly (Machine)
3
10-15 reps
RPE 8
7
Chest Press (Machine)
1
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
3-5 reps
RPE 9
2
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 8.5
3
Lat Pulldown (Single Arm)
3
8-12 reps
RPE 8
4
Lateral Raise (Cable)
3
8-15 reps
RPE 9
5
Hammer Curl (Dumbbell)
3
8-12 reps
RPE 8
6
Rear Delt Fly (Machine)
3
10-15 reps
RPE 8
7
Chest Press (Machine)
1
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
3-5 reps
RPE 9
2
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 8.5
3
Lat Pulldown (Single Arm)
3
8-12 reps
RPE 8
4
Lateral Raise (Cable)
3
8-15 reps
RPE 9
5
Hammer Curl (Dumbbell)
3
8-12 reps
RPE 8
6
Rear Delt Fly (Machine)
3
10-15 reps
RPE 8
7
Chest Press (Machine)
1
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
3-5 reps
RPE 9
2
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 8.5
3
Lat Pulldown (Single Arm)
3
8-12 reps
RPE 8
4
Lateral Raise (Cable)
3
8-15 reps
RPE 9
5
Hammer Curl (Dumbbell)
3
8-12 reps
RPE 8
6
Rear Delt Fly (Machine)
3
10-15 reps
RPE 8
7
Chest Press (Machine)
1
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
3-5 reps
RPE 9
2
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 8.5
3
Lat Pulldown (Single Arm)
3
8-12 reps
RPE 8
4
Lateral Raise (Cable)
3
8-15 reps
RPE 9
5
Hammer Curl (Dumbbell)
3
8-12 reps
RPE 8
6
Rear Delt Fly (Machine)
3
10-15 reps
RPE 8
7
Chest Press (Machine)
1
AMRAP
RPE 10
Week 1
1 / 18 Weeks
Day 1
1
Bench Press (Barbell)
3 Sets
3-5 Reps
@9
2
Lat Pulldown
3 Sets
6-8 Reps
@8.5
3
Seated Shoulder Press (Dumbbell)
3 Sets
6-10 Reps
@8
4
Seated Row (Cable)
3 Sets
8-12 Reps
@8
5
Chest Fly (Cable)
3 Sets
8-12 Reps
@8.5
6
Bicep Curl (EZ Bar)
3 Sets
8-12 Reps
@8.5
7
Dip (Weighted)
3 Sets
AMRAP
@10
Day 2
1
Squat (Low Bar)
3 Sets
3-5 Reps
@9
2
Trap Bar Deadlift
1 Set
3-5 Reps
@9
3
Leg Extension
3 Sets
8-12 Reps
@8
4
Lying Leg Curl
3 Sets
8-12 Reps
@8
5
Leg Press
1 Set
10-20 Reps
@9
6
Calf Raise (Machine)
4 Sets
10-15 Reps
@9
7
Step-Up (Weighted)
1 Set
AMRAP
@10
Day 3
1
T-Bar Row
3 Sets
3-5 Reps
@9
2
Incline Bench Press (Dumbbell)
3 Sets
6-10 Reps
@8.5
3
Lat Pulldown (Single Arm)
3 Sets
8-12 Reps
@8
4
Lateral Raise (Cable)
3 Sets
8-15 Reps
@9
5
Hammer Curl (Dumbbell)
3 Sets
8-12 Reps
@8
6
Rear Delt Fly (Machine)
3 Sets
10-15 Reps
@8
7
Chest Press (Machine)
1 Set
AMRAP
@10