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Upper Lower: 2 Week Rotation Splits

by Bikram
1 athletes joined

Program Description

This is a 4-day training program built on an Upper–Lower–Rest–Upper–Lower–Rest–Rest schedule, designed to maximize muscle growth, strength progression, and recovery efficiency. This program uses a rotating priority system across a 2-week cycle, where each major upper body muscle group—chest, back, shoulders, and arms—receives dedicated neural priority without reducing overall training volume for other muscles. It is ideal for novice to intermediate lifters focused on rebuilding muscle, improving physique balance, and achieving sustainable long-term hypertrophy. The program runs on a repeating 2-week cycle: Week 1 - Upper Day 1 – Chest Priority - Upper Day 2 – Back Priority Week 2 - Upper Day 1 – Shoulder Priority - Upper Day 2 – Arms Priority Lower body sessions (after each Upper Day) include 2 exercise variations in a week to ensure balanced development of quads, hamstrings, glutes and calf. Ab workouts are also includes in the lower body sessions. No muscle group is deprioritized in total volume.

Program Overview

  • Level
    Novice, Intermediate, Beginner
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    18 weeks
  • Time Per Workout
    60 minutes
  • Created
    Feb 16, 2026 05:01
  • Last Edited
    Feb 16, 2026 06:49
Muscle Engagement
Front
Back
MuscleSet
Triceps
9.6%
Upper Back
9.6%
Quadriceps
9.6%
Hamstrings
8.8%
Glutes
8.8%
Front Delts
8.1%
Chest
7.9%
Lats
7.9%
Biceps
7.9%
Abs
5.3%
Middle Delts
3.5%
Calves
3.5%
Abductors
3.1%
Rear Delts
2.6%
Forearms
2%
Lower Back
1.8%
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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
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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
WEEK 13
WEEK 14
WEEK 15
WEEK 16
WEEK 17
WEEK 18
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-10 reps
RPE 7.5
2
Chest Fly (Machine)
3
6-10 reps
RPE 7.5
3
Lat Pulldown (Neutral Grip)
2
6-10 reps
RPE 7.5
4
Seated Wide-Grip Row (Cable)
2
6-10 reps
RPE 7.5
5
One Arm Lateral Raise (Cable)
2
10-15 reps
RPE 7.5
6
Overhead Tricep Extension (Cable)
2
10-15 reps
RPE 7.5
7
Preacher Curl (Machine)
2
10-15 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Anterior Delt Press (AD)
2
6-10 reps
RPE 7.5
2
Lateral Raise (Dumbbell)
2
10-15 reps
RPE 7.5
3
Chest Press (Machine)
2
6-10 reps
RPE 7.5
4
Wide Grip Lat Pulldown
2
6-10 reps
RPE 7.5
5
Chest Fly (Machine)
2
6-10 reps
RPE 7.5
6
T-Bar Row
2
6-10 reps
RPE 7.5
7
Overhead Tricep Extension (Dumbbell)
2
6-10 reps
RPE 7.5
8
Bicep Curl (Barbell)
2
6-10 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-10 reps
RPE 7.5
2
Chest Fly (Machine)
3
6-10 reps
RPE 7.5
3
Lat Pulldown (Neutral Grip)
2
6-10 reps
RPE 7.5
4
Seated Wide-Grip Row (Cable)
2
6-10 reps
RPE 7.5
5
One Arm Lateral Raise (Cable)
2
10-15 reps
RPE 7.5
6
Overhead Tricep Extension (Cable)
2
10-15 reps
RPE 7.5
7
Preacher Curl (Machine)
2
10-15 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Anterior Delt Press (AD)
2
6-10 reps
RPE 7.5
2
Rear Delt Fly (Machine)
2
6-10 reps
RPE 7.5
3
Chest Press (Machine)
2
6-10 reps
RPE 7.5
4
Wide Grip Lat Pulldown
2
6-10 reps
RPE 7.5
5
Chest Fly (Machine)
2
6-10 reps
RPE 7.5
6
T-Bar Row
2
6-10 reps
RPE 7.5
7
Overhead Tricep Extension (Dumbbell)
2
6-10 reps
RPE 7.5
8
Bicep Curl (Barbell)
2
6-10 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-10 reps
RPE 7.5
2
Chest Fly (Machine)
3
6-10 reps
RPE 7.5
3
Lat Pulldown (Neutral Grip)
2
6-10 reps
RPE 7.5
4
Seated Wide-Grip Row (Cable)
2
6-10 reps
RPE 7.5
5
One Arm Lateral Raise (Cable)
2
10-15 reps
RPE 7.5
6
Overhead Tricep Extension (Cable)
2
10-15 reps
RPE 7.5
7
Preacher Curl (Machine)
2
10-15 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Anterior Delt Press (AD)
2
6-10 reps
RPE 7.5
2
Rear Delt Fly (Machine)
2
6-10 reps
RPE 7.5
3
Chest Press (Machine)
2
6-10 reps
RPE 7.5
4
Wide Grip Lat Pulldown
2
6-10 reps
RPE 7.5
5
Chest Fly (Machine)
2
6-10 reps
RPE 7.5
6
T-Bar Row
2
6-10 reps
RPE 7.5
7
Overhead Tricep Extension (Dumbbell)
2
6-10 reps
RPE 7.5
8
Bicep Curl (Barbell)
2
6-10 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-10 reps
RPE 7.5
2
Chest Fly (Machine)
3
6-10 reps
RPE 7.5
3
Lat Pulldown (Neutral Grip)
2
6-10 reps
RPE 7.5
4
Seated Wide-Grip Row (Cable)
2
6-10 reps
RPE 7.5
5
One Arm Lateral Raise (Cable)
2
10-15 reps
RPE 7.5
6
Overhead Tricep Extension (Cable)
2
10-15 reps
RPE 7.5
7
Preacher Curl (Machine)
2
10-15 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Anterior Delt Press (AD)
2
6-10 reps
RPE 7.5
2
Rear Delt Fly (Machine)
2
6-10 reps
RPE 7.5
3
Chest Press (Machine)
2
6-10 reps
RPE 7.5
4
Wide Grip Lat Pulldown
2
6-10 reps
RPE 7.5
5
Chest Fly (Machine)
2
6-10 reps
RPE 7.5
6
T-Bar Row
2
6-10 reps
RPE 7.5
7
Overhead Tricep Extension (Dumbbell)
2
6-10 reps
RPE 7.5
8
Bicep Curl (Barbell)
2
6-10 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-10 reps
RPE 7.5
2
Chest Fly (Machine)
3
6-10 reps
RPE 7.5
3
Lat Pulldown (Neutral Grip)
2
6-10 reps
RPE 7.5
4
Seated Wide-Grip Row (Cable)
2
6-10 reps
RPE 7.5
5
One Arm Lateral Raise (Cable)
2
10-15 reps
RPE 7.5
6
Overhead Tricep Extension (Cable)
2
10-15 reps
RPE 7.5
7
Preacher Curl (Machine)
2
10-15 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Anterior Delt Press (AD)
2
6-10 reps
RPE 7.5
2
Rear Delt Fly (Machine)
2
6-10 reps
RPE 7.5
3
Chest Press (Machine)
2
6-10 reps
RPE 7.5
4
Wide Grip Lat Pulldown
2
6-10 reps
RPE 7.5
5
Chest Fly (Machine)
2
6-10 reps
RPE 7.5
6
T-Bar Row
2
6-10 reps
RPE 7.5
7
Overhead Tricep Extension (Dumbbell)
2
6-10 reps
RPE 7.5
8
Bicep Curl (Barbell)
2
6-10 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-10 reps
RPE 7.5
2
Chest Fly (Machine)
3
6-10 reps
RPE 7.5
3
Lat Pulldown (Neutral Grip)
2
6-10 reps
RPE 7.5
4
Seated Wide-Grip Row (Cable)
2
6-10 reps
RPE 7.5
5
One Arm Lateral Raise (Cable)
2
10-15 reps
RPE 7.5
6
Overhead Tricep Extension (Cable)
2
10-15 reps
RPE 7.5
7
Preacher Curl (Machine)
2
10-15 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Anterior Delt Press (AD)
2
6-10 reps
RPE 7.5
2
Rear Delt Fly (Machine)
2
6-10 reps
RPE 7.5
3
Chest Press (Machine)
2
6-10 reps
RPE 7.5
4
Wide Grip Lat Pulldown
2
6-10 reps
RPE 7.5
5
Chest Fly (Machine)
2
6-10 reps
RPE 7.5
6
T-Bar Row
2
6-10 reps
RPE 7.5
7
Overhead Tricep Extension (Dumbbell)
2
6-10 reps
RPE 7.5
8
Bicep Curl (Barbell)
2
6-10 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-10 reps
RPE 7.5
2
Chest Fly (Machine)
3
6-10 reps
RPE 7.5
3
Lat Pulldown (Neutral Grip)
2
6-10 reps
RPE 7.5
4
Seated Wide-Grip Row (Cable)
2
6-10 reps
RPE 7.5
5
One Arm Lateral Raise (Cable)
2
10-15 reps
RPE 7.5
6
Overhead Tricep Extension (Cable)
2
10-15 reps
RPE 7.5
7
Preacher Curl (Machine)
2
10-15 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Anterior Delt Press (AD)
2
6-10 reps
RPE 7.5
2
Rear Delt Fly (Machine)
2
6-10 reps
RPE 7.5
3
Chest Press (Machine)
2
6-10 reps
RPE 7.5
4
Wide Grip Lat Pulldown
2
6-10 reps
RPE 7.5
5
Chest Fly (Machine)
2
6-10 reps
RPE 7.5
6
T-Bar Row
2
6-10 reps
RPE 7.5
7
Overhead Tricep Extension (Dumbbell)
2
6-10 reps
RPE 7.5
8
Bicep Curl (Barbell)
2
6-10 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-10 reps
RPE 7.5
2
Chest Fly (Machine)
3
6-10 reps
RPE 7.5
3
Lat Pulldown (Neutral Grip)
2
6-10 reps
RPE 7.5
4
Seated Wide-Grip Row (Cable)
2
6-10 reps
RPE 7.5
5
One Arm Lateral Raise (Cable)
2
10-15 reps
RPE 7.5
6
Overhead Tricep Extension (Cable)
2
10-15 reps
RPE 7.5
7
Preacher Curl (Machine)
2
10-15 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Anterior Delt Press (AD)
2
6-10 reps
RPE 7.5
2
Rear Delt Fly (Machine)
2
6-10 reps
RPE 7.5
3
Chest Press (Machine)
2
6-10 reps
RPE 7.5
4
Wide Grip Lat Pulldown
2
6-10 reps
RPE 7.5
5
Chest Fly (Machine)
2
6-10 reps
RPE 7.5
6
T-Bar Row
2
6-10 reps
RPE 7.5
7
Overhead Tricep Extension (Dumbbell)
2
6-10 reps
RPE 7.5
8
Bicep Curl (Barbell)
2
6-10 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-10 reps
RPE 7.5
2
Chest Fly (Machine)
3
6-10 reps
RPE 7.5
3
Lat Pulldown (Neutral Grip)
2
6-10 reps
RPE 7.5
4
Seated Wide-Grip Row (Cable)
2
6-10 reps
RPE 7.5
5
One Arm Lateral Raise (Cable)
2
10-15 reps
RPE 7.5
6
Overhead Tricep Extension (Cable)
2
10-15 reps
RPE 7.5
7
Preacher Curl (Machine)
2
10-15 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Anterior Delt Press (AD)
2
6-10 reps
RPE 7.5
2
Rear Delt Fly (Machine)
2
6-10 reps
RPE 7.5
3
Chest Press (Machine)
2
6-10 reps
RPE 7.5
4
Wide Grip Lat Pulldown
2
6-10 reps
RPE 7.5
5
Chest Fly (Machine)
2
6-10 reps
RPE 7.5
6
T-Bar Row
2
6-10 reps
RPE 7.5
7
Overhead Tricep Extension (Dumbbell)
2
6-10 reps
RPE 7.5
8
Bicep Curl (Barbell)
2
6-10 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
6-10 reps
RPE 8
2
Leg Extension
2
10-15 reps
RPE 8
3
Lying Leg Curl
2
10-15 reps
RPE 8
4
Hip Abductor (Machine)
2
10-15 reps
RPE 8
5
Standing Calf Raise
2
10-15 reps
RPE 8
6
Cable Crunch
2
10-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
6-10 reps
RPE 8
2
Leg Extension
2
10-15 reps
RPE 8
3
Lying Leg Curl
2
10-15 reps
RPE 8
4
Hip Abductor (Machine)
2
10-15 reps
RPE 8
5
Standing Calf Raise
2
10-15 reps
RPE 8
6
Cable Crunch
2
10-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
6-10 reps
RPE 8
2
Leg Extension
2
10-15 reps
RPE 8
3
Lying Leg Curl
2
10-15 reps
RPE 8
4
Hip Abductor (Machine)
2
10-15 reps
RPE 8
5
Standing Calf Raise
2
10-15 reps
RPE 8
6
Cable Crunch
2
10-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
6-10 reps
RPE 8
2
Leg Extension
2
10-15 reps
RPE 8
3
Lying Leg Curl
2
10-15 reps
RPE 8
4
Hip Abductor (Machine)
2
10-15 reps
RPE 8
5
Standing Calf Raise
2
10-15 reps
RPE 8
6
Cable Crunch
2
10-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
6-10 reps
RPE 8
2
Leg Extension
2
10-15 reps
RPE 8
3
Lying Leg Curl
2
10-15 reps
RPE 8
4
Hip Abductor (Machine)
2
10-15 reps
RPE 8
5
Standing Calf Raise
2
10-15 reps
RPE 8
6
Cable Crunch
2
10-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
6-10 reps
RPE 8
2
Leg Extension
2
10-15 reps
RPE 8
3
Lying Leg Curl
2
10-15 reps
RPE 8
4
Hip Abductor (Machine)
2
10-15 reps
RPE 8
5
Standing Calf Raise
2
10-15 reps
RPE 8
6
Cable Crunch
2
10-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
6-10 reps
RPE 8
2
Leg Extension
2
10-15 reps
RPE 8
3
Lying Leg Curl
2
10-15 reps
RPE 8
4
Hip Abductor (Machine)
2
10-15 reps
RPE 8
5
Standing Calf Raise
2
10-15 reps
RPE 8
6
Cable Crunch
2
10-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
6-10 reps
RPE 8
2
Leg Extension
2
10-15 reps
RPE 8
3
Lying Leg Curl
2
10-15 reps
RPE 8
4
Hip Abductor (Machine)
2
10-15 reps
RPE 8
5
Standing Calf Raise
2
10-15 reps
RPE 8
6
Cable Crunch
2
10-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
6-10 reps
RPE 8
2
Leg Extension
2
10-15 reps
RPE 8
3
Lying Leg Curl
2
10-15 reps
RPE 8
4
Hip Abductor (Machine)
2
10-15 reps
RPE 8
5
Standing Calf Raise
2
10-15 reps
RPE 8
6
Cable Crunch
2
10-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
6-10 reps
RPE 8
2
Leg Extension
2
10-15 reps
RPE 8
3
Lying Leg Curl
2
10-15 reps
RPE 8
4
Hip Abductor (Machine)
2
10-15 reps
RPE 8
5
Standing Calf Raise
2
10-15 reps
RPE 8
6
Cable Crunch
2
10-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
6-10 reps
RPE 8
2
Leg Extension
2
10-15 reps
RPE 8
3
Lying Leg Curl
2
10-15 reps
RPE 8
4
Hip Abductor (Machine)
2
10-15 reps
RPE 8
5
Standing Calf Raise
2
10-15 reps
RPE 8
6
Cable Crunch
2
10-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
6-10 reps
RPE 8
2
Leg Extension
2
10-15 reps
RPE 8
3
Lying Leg Curl
2
10-15 reps
RPE 8
4
Hip Abductor (Machine)
2
10-15 reps
RPE 8
5
Standing Calf Raise
2
10-15 reps
RPE 8
6
Cable Crunch
2
10-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
6-10 reps
RPE 8
2
Leg Extension
2
10-15 reps
RPE 8
3
Lying Leg Curl
2
10-15 reps
RPE 8
4
Hip Abductor (Machine)
2
10-15 reps
RPE 8
5
Standing Calf Raise
2
10-15 reps
RPE 8
6
Cable Crunch
2
10-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
6-10 reps
RPE 8
2
Leg Extension
2
10-15 reps
RPE 8
3
Lying Leg Curl
2
10-15 reps
RPE 8
4
Hip Abductor (Machine)
2
10-15 reps
RPE 8
5
Standing Calf Raise
2
10-15 reps
RPE 8
6
Cable Crunch
2
10-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
6-10 reps
RPE 8
2
Leg Extension
2
10-15 reps
RPE 8
3
Lying Leg Curl
2
10-15 reps
RPE 8
4
Hip Abductor (Machine)
2
10-15 reps
RPE 8
5
Standing Calf Raise
2
10-15 reps
RPE 8
6
Cable Crunch
2
10-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
6-10 reps
RPE 8
2
Leg Extension
2
10-15 reps
RPE 8
3
Lying Leg Curl
2
10-15 reps
RPE 8
4
Hip Abductor (Machine)
2
10-15 reps
RPE 8
5
Standing Calf Raise
2
10-15 reps
RPE 8
6
Cable Crunch
2
10-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
6-10 reps
RPE 8
2
Leg Extension
2
10-15 reps
RPE 8
3
Lying Leg Curl
2
10-15 reps
RPE 8
4
Hip Abductor (Machine)
2
10-15 reps
RPE 8
5
Standing Calf Raise
2
10-15 reps
RPE 8
6
Cable Crunch
2
10-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
6-10 reps
RPE 8
2
Leg Extension
2
10-15 reps
RPE 8
3
Lying Leg Curl
2
10-15 reps
RPE 8
4
Hip Abductor (Machine)
2
10-15 reps
RPE 8
5
Standing Calf Raise
2
10-15 reps
RPE 8
6
Cable Crunch
2
10-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
6-10 reps
RPE 8.5
2
Lat Pulldown (Neutral Grip)
2
6-10 reps
RPE 7.5
3
Chest Supported Row (Machine)
3
6-10 reps
RPE 7.5
4
Chest Press (Machine)
2
6-10 reps
RPE 7.5
5
Chest Fly (Cable)
2
6-10 reps
RPE 7.5
6
Rear Delt Fly (Machine)
2
6-10 reps
RPE 7.5
7
Single Arm Tricep Extension (Cable)
2
10-15 reps
RPE 7.5
8
Hammer Curl (Cable)
2
10-15 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up
2
AMRAP
RPE 7.5
2
Chin-Up (Weighted)
2
6-10 reps
RPE 7.5
3
Bench Press (Close Grip)
2
6-10 reps
RPE 7.5
4
Seated Row (Cable)
2
6-10 reps
RPE 7.5
5
Rear Delt Fly (Machine)
2
10-15 reps
RPE 7.5
6
Tricep Pushdown (Cable)
3
6-10 reps
RPE 7.5
7
Incline Hammer Curl (Dumbbell)
3
6-10 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
6-10 reps
RPE 8.5
2
Lat Pulldown (Neutral Grip)
2
6-10 reps
RPE 7.5
3
Chest Supported Row (Machine)
3
6-10 reps
RPE 7.5
4
Chest Press (Machine)
2
6-10 reps
RPE 7.5
5
Chest Fly (Cable)
2
6-10 reps
RPE 7.5
6
Rear Delt Fly (Machine)
2
6-10 reps
RPE 7.5
7
Single Arm Tricep Extension (Cable)
2
10-15 reps
RPE 7.5
8
Hammer Curl (Cable)
2
10-15 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up
2
AMRAP
RPE 7.5
2
Chin-Up (Weighted)
2
6-10 reps
RPE 7.5
3
Bench Press (Close Grip)
2
6-10 reps
RPE 7.5
4
Seated Row (Cable)
2
6-10 reps
RPE 7.5
5
Tricep Pushdown (Cable)
3
6-10 reps
RPE 7.5
6
Incline Hammer Curl (Dumbbell)
3
6-10 reps
RPE 7.5
7
One Arm Lateral Raise (Cable)
2
10-15 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
6-10 reps
RPE 8.5
2
Lat Pulldown (Neutral Grip)
2
6-10 reps
RPE 7.5
3
Chest Supported Row (Machine)
3
6-10 reps
RPE 7.5
4
Chest Press (Machine)
2
6-10 reps
RPE 7.5
5
Chest Fly (Cable)
2
6-10 reps
RPE 7.5
6
Rear Delt Fly (Machine)
2
6-10 reps
RPE 7.5
7
Single Arm Tricep Extension (Cable)
2
10-15 reps
RPE 7.5
8
Hammer Curl (Cable)
2
10-15 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up
2
AMRAP
RPE 7.5
2
Chin-Up (Weighted)
2
6-10 reps
RPE 7.5
3
Bench Press (Close Grip)
2
6-10 reps
RPE 7.5
4
Seated Row (Cable)
2
6-10 reps
RPE 7.5
5
Tricep Pushdown (Cable)
3
6-10 reps
RPE 7.5
6
Incline Hammer Curl (Dumbbell)
3
6-10 reps
RPE 7.5
7
One Arm Lateral Raise (Cable)
2
10-15 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
6-10 reps
RPE 8.5
2
Lat Pulldown (Neutral Grip)
2
6-10 reps
RPE 7.5
3
Chest Supported Row (Machine)
3
6-10 reps
RPE 7.5
4
Chest Press (Machine)
2
6-10 reps
RPE 7.5
5
Chest Fly (Cable)
2
6-10 reps
RPE 7.5
6
Rear Delt Fly (Machine)
2
6-10 reps
RPE 7.5
7
Single Arm Tricep Extension (Cable)
2
10-15 reps
RPE 7.5
8
Hammer Curl (Cable)
2
10-15 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up
2
AMRAP
RPE 7.5
2
Chin-Up (Weighted)
2
6-10 reps
RPE 7.5
3
Bench Press (Close Grip)
2
6-10 reps
RPE 7.5
4
Seated Row (Cable)
2
6-10 reps
RPE 7.5
5
Tricep Pushdown (Cable)
3
6-10 reps
RPE 7.5
6
Incline Hammer Curl (Dumbbell)
3
6-10 reps
RPE 7.5
7
One Arm Lateral Raise (Cable)
2
10-15 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
6-10 reps
RPE 8.5
2
Lat Pulldown (Neutral Grip)
2
6-10 reps
RPE 7.5
3
Chest Supported Row (Machine)
3
6-10 reps
RPE 7.5
4
Chest Press (Machine)
2
6-10 reps
RPE 7.5
5
Chest Fly (Cable)
2
6-10 reps
RPE 7.5
6
Rear Delt Fly (Machine)
2
6-10 reps
RPE 7.5
7
Single Arm Tricep Extension (Cable)
2
10-15 reps
RPE 7.5
8
Hammer Curl (Cable)
2
10-15 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up
2
AMRAP
RPE 7.5
2
Chin-Up (Weighted)
2
6-10 reps
RPE 7.5
3
Bench Press (Close Grip)
2
6-10 reps
RPE 7.5
4
Seated Row (Cable)
2
6-10 reps
RPE 7.5
5
Tricep Pushdown (Cable)
3
6-10 reps
RPE 7.5
6
Incline Hammer Curl (Dumbbell)
3
6-10 reps
RPE 7.5
7
One Arm Lateral Raise (Cable)
2
10-15 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
6-10 reps
RPE 8.5
2
Lat Pulldown (Neutral Grip)
2
6-10 reps
RPE 7.5
3
Chest Supported Row (Machine)
3
6-10 reps
RPE 7.5
4
Chest Press (Machine)
2
6-10 reps
RPE 7.5
5
Chest Fly (Cable)
2
6-10 reps
RPE 7.5
6
Rear Delt Fly (Machine)
2
6-10 reps
RPE 7.5
7
Single Arm Tricep Extension (Cable)
2
10-15 reps
RPE 7.5
8
Hammer Curl (Cable)
2
10-15 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up
2
AMRAP
RPE 7.5
2
Chin-Up (Weighted)
2
6-10 reps
RPE 7.5
3
Bench Press (Close Grip)
2
6-10 reps
RPE 7.5
4
Seated Row (Cable)
2
6-10 reps
RPE 7.5
5
Tricep Pushdown (Cable)
3
6-10 reps
RPE 7.5
6
Incline Hammer Curl (Dumbbell)
3
6-10 reps
RPE 7.5
7
One Arm Lateral Raise (Cable)
2
10-15 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
6-10 reps
RPE 8.5
2
Lat Pulldown (Neutral Grip)
2
6-10 reps
RPE 7.5
3
Chest Supported Row (Machine)
3
6-10 reps
RPE 7.5
4
Chest Press (Machine)
2
6-10 reps
RPE 7.5
5
Chest Fly (Cable)
2
6-10 reps
RPE 7.5
6
Rear Delt Fly (Machine)
2
6-10 reps
RPE 7.5
7
Single Arm Tricep Extension (Cable)
2
10-15 reps
RPE 7.5
8
Hammer Curl (Cable)
2
10-15 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up
2
AMRAP
RPE 7.5
2
Chin-Up (Weighted)
2
6-10 reps
RPE 7.5
3
Bench Press (Close Grip)
2
6-10 reps
RPE 7.5
4
Seated Row (Cable)
2
6-10 reps
RPE 7.5
5
Tricep Pushdown (Cable)
3
6-10 reps
RPE 7.5
6
Incline Hammer Curl (Dumbbell)
3
6-10 reps
RPE 7.5
7
One Arm Lateral Raise (Cable)
2
10-15 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
6-10 reps
RPE 8.5
2
Lat Pulldown (Neutral Grip)
2
6-10 reps
RPE 7.5
3
Chest Supported Row (Machine)
3
6-10 reps
RPE 7.5
4
Chest Press (Machine)
2
6-10 reps
RPE 7.5
5
Chest Fly (Cable)
2
6-10 reps
RPE 7.5
6
Rear Delt Fly (Machine)
2
6-10 reps
RPE 7.5
7
Single Arm Tricep Extension (Cable)
2
10-15 reps
RPE 7.5
8
Hammer Curl (Cable)
2
10-15 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up
2
AMRAP
RPE 7.5
2
Chin-Up (Weighted)
2
6-10 reps
RPE 7.5
3
Bench Press (Close Grip)
2
6-10 reps
RPE 7.5
4
Seated Row (Cable)
2
6-10 reps
RPE 7.5
5
Tricep Pushdown (Cable)
3
6-10 reps
RPE 7.5
6
Incline Hammer Curl (Dumbbell)
3
6-10 reps
RPE 7.5
7
One Arm Lateral Raise (Cable)
2
10-15 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
6-10 reps
RPE 8.5
2
Lat Pulldown (Neutral Grip)
2
6-10 reps
RPE 7.5
3
Chest Supported Row (Machine)
3
6-10 reps
RPE 7.5
4
Chest Press (Machine)
2
6-10 reps
RPE 7.5
5
Chest Fly (Cable)
2
6-10 reps
RPE 7.5
6
Rear Delt Fly (Machine)
2
6-10 reps
RPE 7.5
7
Single Arm Tricep Extension (Cable)
2
10-15 reps
RPE 7.5
8
Hammer Curl (Cable)
2
10-15 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up
2
AMRAP
RPE 7.5
2
Chin-Up (Weighted)
2
6-10 reps
RPE 7.5
3
Bench Press (Close Grip)
2
6-10 reps
RPE 7.5
4
Seated Row (Cable)
2
6-10 reps
RPE 7.5
5
Tricep Pushdown (Cable)
3
6-10 reps
RPE 7.5
6
Incline Hammer Curl (Dumbbell)
3
6-10 reps
RPE 7.5
7
One Arm Lateral Raise (Cable)
2
10-15 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
2
6-10 reps
RPE 8
2
Hip Thrust (Machine)
2
6-10 reps
RPE 8
3
Leg Extension
2
10-15 reps
RPE 8
4
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 8
5
Standing Calf Raise
2
15-20 reps
RPE 8
6
Ab Wheel
2
10-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
2
6-10 reps
RPE 8
2
Hip Thrust (Machine)
2
6-10 reps
RPE 8
3
Leg Extension
2
10-15 reps
RPE 8
4
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 8
5
Standing Calf Raise
2
15-20 reps
RPE 8
6
Ab Wheel
2
10-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
2
6-10 reps
RPE 8
2
Hip Thrust (Machine)
2
6-10 reps
RPE 8
3
Leg Extension
2
10-15 reps
RPE 8
4
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 8
5
Standing Calf Raise
2
15-20 reps
RPE 8
6
Ab Wheel
2
10-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
2
6-10 reps
RPE 8
2
Hip Thrust (Machine)
2
6-10 reps
RPE 8
3
Leg Extension
2
10-15 reps
RPE 8
4
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 8
5
Standing Calf Raise
2
15-20 reps
RPE 8
6
Ab Wheel
2
10-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
2
6-10 reps
RPE 8
2
Hip Thrust (Machine)
2
6-10 reps
RPE 8
3
Leg Extension
2
10-15 reps
RPE 8
4
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 8
5
Standing Calf Raise
2
15-20 reps
RPE 8
6
Ab Wheel
2
10-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
2
6-10 reps
RPE 8
2
Hip Thrust (Machine)
2
6-10 reps
RPE 8
3
Leg Extension
2
10-15 reps
RPE 8
4
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 8
5
Standing Calf Raise
2
15-20 reps
RPE 8
6
Ab Wheel
2
10-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
2
6-10 reps
RPE 8
2
Hip Thrust (Machine)
2
6-10 reps
RPE 8
3
Leg Extension
2
10-15 reps
RPE 8
4
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 8
5
Standing Calf Raise
2
15-20 reps
RPE 8
6
Ab Wheel
2
10-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
2
6-10 reps
RPE 8
2
Hip Thrust (Machine)
2
6-10 reps
RPE 8
3
Leg Extension
2
10-15 reps
RPE 8
4
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 8
5
Standing Calf Raise
2
15-20 reps
RPE 8
6
Ab Wheel
2
10-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
2
6-10 reps
RPE 8
2
Hip Thrust (Machine)
2
6-10 reps
RPE 8
3
Leg Extension
2
10-15 reps
RPE 8
4
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 8
5
Standing Calf Raise
2
15-20 reps
RPE 8
6
Ab Wheel
2
10-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
2
6-10 reps
RPE 8
2
Hip Thrust (Machine)
2
6-10 reps
RPE 8
3
Leg Extension
2
10-15 reps
RPE 8
4
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 8
5
Standing Calf Raise
2
15-20 reps
RPE 8
6
Ab Wheel
2
10-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
2
6-10 reps
RPE 8
2
Hip Thrust (Machine)
2
6-10 reps
RPE 8
3
Leg Extension
2
10-15 reps
RPE 8
4
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 8
5
Standing Calf Raise
2
15-20 reps
RPE 8
6
Ab Wheel
2
10-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
2
6-10 reps
RPE 8
2
Hip Thrust (Machine)
2
6-10 reps
RPE 8
3
Leg Extension
2
10-15 reps
RPE 8
4
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 8
5
Standing Calf Raise
2
15-20 reps
RPE 8
6
Ab Wheel
2
10-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
2
6-10 reps
RPE 8
2
Hip Thrust (Machine)
2
6-10 reps
RPE 8
3
Leg Extension
2
10-15 reps
RPE 8
4
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 8
5
Standing Calf Raise
2
15-20 reps
RPE 8
6
Ab Wheel
2
10-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
2
6-10 reps
RPE 8
2
Hip Thrust (Machine)
2
6-10 reps
RPE 8
3
Leg Extension
2
10-15 reps
RPE 8
4
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 8
5
Standing Calf Raise
2
15-20 reps
RPE 8
6
Ab Wheel
2
10-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
2
6-10 reps
RPE 8
2
Hip Thrust (Machine)
2
6-10 reps
RPE 8
3
Leg Extension
2
10-15 reps
RPE 8
4
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 8
5
Standing Calf Raise
2
15-20 reps
RPE 8
6
Ab Wheel
2
10-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
2
6-10 reps
RPE 8
2
Hip Thrust (Machine)
2
6-10 reps
RPE 8
3
Leg Extension
2
10-15 reps
RPE 8
4
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 8
5
Standing Calf Raise
2
15-20 reps
RPE 8
6
Ab Wheel
2
10-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
2
6-10 reps
RPE 8
2
Hip Thrust (Machine)
2
6-10 reps
RPE 8
3
Leg Extension
2
10-15 reps
RPE 8
4
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 8
5
Standing Calf Raise
2
15-20 reps
RPE 8
6
Ab Wheel
2
10-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
2
6-10 reps
RPE 8
2
Hip Thrust (Machine)
2
6-10 reps
RPE 8
3
Leg Extension
2
10-15 reps
RPE 8
4
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 8
5
Standing Calf Raise
2
15-20 reps
RPE 8
6
Ab Wheel
2
10-15 reps
RPE 8
Week 1
1 / 18 Weeks
Day 1
1
Bench Press (Barbell)
3 Sets
6-10 Reps
@7.5
2
Chest Fly (Machine)
3 Sets
6-10 Reps
@7.5
3
Lat Pulldown (Neutral Grip)
2 Sets
6-10 Reps
@7.5
4
Seated Wide-Grip Row (Cable)
2 Sets
6-10 Reps
@7.5
5
One Arm Lateral Raise (Cable)
2 Sets
10-15 Reps
@7.5
6
Overhead Tricep Extension (Cable)
2 Sets
10-15 Reps
@7.5
7
Preacher Curl (Machine)
2 Sets
10-15 Reps
@7.5
Day 3
1
Pull-Up (Weighted)
1 Set
6-10 Reps
@8.5
2
Lat Pulldown (Neutral Grip)
2 Sets
6-10 Reps
@7.5
3
Chest Supported Row (Machine)
3 Sets
6-10 Reps
@7.5
4
Chest Press (Machine)
2 Sets
6-10 Reps
@7.5
5
Chest Fly (Cable)
2 Sets
6-10 Reps
@7.5
6
Rear Delt Fly (Machine)
2 Sets
6-10 Reps
@7.5
7
Single Arm Tricep Extension (Cable)
2 Sets
10-15 Reps
@7.5
8
Hammer Curl (Cable)
2 Sets
10-15 Reps
@7.5
Day 2
1
Leg Press (45 Degrees)
3 Sets
6-10 Reps
@8
2
Leg Extension
2 Sets
10-15 Reps
@8
3
Lying Leg Curl
2 Sets
10-15 Reps
@8
4
Hip Abductor (Machine)
2 Sets
10-15 Reps
@8
5
Standing Calf Raise
2 Sets
10-15 Reps
@8
6
Cable Crunch
2 Sets
10-15 Reps
@8
Day 4
1
Bulgarian Split Squat (Dumbbell)
2 Sets
6-10 Reps
@8
2
Hip Thrust (Machine)
2 Sets
6-10 Reps
@8
3
Leg Extension
2 Sets
10-15 Reps
@8
4
Romanian Deadlift (Barbell)
2 Sets
6-10 Reps
@8
5
Standing Calf Raise
2 Sets
15-20 Reps
@8
6
Ab Wheel
2 Sets
10-15 Reps
@8