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Upper Lower Program (1)

by Mateo L.

Program Description

This is an U/L split for intermediate lifters with a focus on Chest, Arms, Forearms, Glutes, and Hamstrings.

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    16 weeks
  • Time Per Workout
    90 minutes
  • Created
    Jul 01, 2025 11:10
  • Last Edited
    Jul 26, 2025 05:16
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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
Bench Press (Barbell)
2
3-5 reps
-
2
Pullover (Dumbbell)
2
8-12 reps
-
3
Overhead Press (Barbell)
2
6-10 reps
-
4
Bicep Curl (Barbell)
2
6-10 reps
-
5
Fly Press (Dumbbell)
2
6-10 reps
-
6A
Overhead Tricep Extension (Cable)
2
10-15 reps
-
6B
Lateral Raise (Cable)
2
10-15 reps
-
7A
Wrist Curls
2
10-15 reps
-
7B
Reverse Wrist Curl (Dumbbell)
2
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
3-5 reps
-
2
Pullover (Dumbbell)
2
8-12 reps
-
3
Overhead Press (Barbell)
2
6-10 reps
-
4
Bicep Curl (Barbell)
2
6-10 reps
-
5
Fly Press (Dumbbell)
2
6-10 reps
-
6A
Overhead Tricep Extension (Cable)
2
10-15 reps
-
6B
Lateral Raise (Cable)
2
10-15 reps
-
7A
Wrist Curls
2
10-15 reps
-
7B
Reverse Wrist Curl (Dumbbell)
2
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
3-5 reps
-
2
Pullover (Dumbbell)
2
8-12 reps
-
3
Overhead Press (Barbell)
2
6-10 reps
-
4
Bicep Curl (Barbell)
2
6-10 reps
-
5
Fly Press (Dumbbell)
2
6-10 reps
-
6A
Overhead Tricep Extension (Cable)
2
10-15 reps
-
6B
Lateral Raise (Cable)
2
10-15 reps
-
7A
Wrist Curls
2
10-15 reps
-
7B
Reverse Wrist Curl (Dumbbell)
2
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
3-5 reps
-
2
Pullover (Dumbbell)
2
8-12 reps
-
3
Overhead Press (Barbell)
2
6-10 reps
-
4
Bicep Curl (Barbell)
2
6-10 reps
-
5
Fly Press (Dumbbell)
2
6-10 reps
-
6A
Overhead Tricep Extension (Cable)
2
10-15 reps
-
6B
Lateral Raise (Cable)
2
10-15 reps
-
7A
Wrist Curls
2
10-15 reps
-
7B
Reverse Wrist Curl (Dumbbell)
2
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
3-5 reps
-
2
Pullover (Dumbbell)
2
8-12 reps
-
3
Overhead Press (Barbell)
2
6-10 reps
-
4
Bicep Curl (Barbell)
2
6-10 reps
-
5
Fly Press (Dumbbell)
2
6-10 reps
-
6A
Overhead Tricep Extension (Cable)
2
10-15 reps
-
6B
Lateral Raise (Cable)
2
10-15 reps
-
7A
Wrist Curls
2
10-15 reps
-
7B
Reverse Wrist Curl (Dumbbell)
2
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
3-5 reps
-
2
Pullover (Dumbbell)
2
8-12 reps
-
3
Overhead Press (Barbell)
2
6-10 reps
-
4
Bicep Curl (Barbell)
2
6-10 reps
-
5
Fly Press (Dumbbell)
2
6-10 reps
-
6A
Overhead Tricep Extension (Cable)
2
10-15 reps
-
6B
Lateral Raise (Cable)
2
10-15 reps
-
7A
Wrist Curls
2
10-15 reps
-
7B
Reverse Wrist Curl (Dumbbell)
2
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
3-5 reps
-
2
Pullover (Dumbbell)
2
8-12 reps
-
3
Overhead Press (Barbell)
2
6-10 reps
-
4
Bicep Curl (Barbell)
2
6-10 reps
-
5
Fly Press (Dumbbell)
2
6-10 reps
-
6A
Overhead Tricep Extension (Cable)
2
10-15 reps
-
6B
Lateral Raise (Cable)
2
10-15 reps
-
7A
Wrist Curls
2
10-15 reps
-
7B
Reverse Wrist Curl (Dumbbell)
2
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
3-5 reps
-
2
Pullover (Dumbbell)
2
8-12 reps
-
3
Overhead Press (Barbell)
2
6-10 reps
-
4
Bicep Curl (Barbell)
2
6-10 reps
-
5
Fly Press (Dumbbell)
2
6-10 reps
-
6A
Overhead Tricep Extension (Cable)
2
10-15 reps
-
6B
Lateral Raise (Cable)
2
10-15 reps
-
7A
Wrist Curls
2
10-15 reps
-
7B
Reverse Wrist Curl (Dumbbell)
2
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
3-5 reps
-
2
Pullover (Dumbbell)
2
8-12 reps
-
3
Overhead Press (Barbell)
2
6-10 reps
-
4
Bicep Curl (Barbell)
2
6-10 reps
-
5
Fly Press (Dumbbell)
2
6-10 reps
-
6A
Overhead Tricep Extension (Cable)
2
10-15 reps
-
6B
Lateral Raise (Cable)
2
10-15 reps
-
7A
Wrist Curls
2
10-15 reps
-
7B
Reverse Wrist Curl (Dumbbell)
2
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
3-5 reps
-
2
Pullover (Dumbbell)
2
8-12 reps
-
3
Overhead Press (Barbell)
2
6-10 reps
-
4
Bicep Curl (Barbell)
2
6-10 reps
-
5
Fly Press (Dumbbell)
2
6-10 reps
-
6A
Overhead Tricep Extension (Cable)
2
10-15 reps
-
6B
Lateral Raise (Cable)
2
10-15 reps
-
7A
Wrist Curls
2
10-15 reps
-
7B
Reverse Wrist Curl (Dumbbell)
2
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
3-5 reps
-
2
Pullover (Dumbbell)
2
8-12 reps
-
3
Overhead Press (Barbell)
2
6-10 reps
-
4
Bicep Curl (Barbell)
2
6-10 reps
-
5
Fly Press (Dumbbell)
2
6-10 reps
-
6A
Overhead Tricep Extension (Cable)
2
10-15 reps
-
6B
Lateral Raise (Cable)
2
10-15 reps
-
7A
Wrist Curls
2
10-15 reps
-
7B
Reverse Wrist Curl (Dumbbell)
2
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
3-5 reps
-
2
Pullover (Dumbbell)
2
8-12 reps
-
3
Overhead Press (Barbell)
2
6-10 reps
-
4
Bicep Curl (Barbell)
2
6-10 reps
-
5
Fly Press (Dumbbell)
2
6-10 reps
-
6A
Overhead Tricep Extension (Cable)
2
10-15 reps
-
6B
Lateral Raise (Cable)
2
10-15 reps
-
7A
Wrist Curls
2
10-15 reps
-
7B
Reverse Wrist Curl (Dumbbell)
2
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
3-5 reps
-
2
Pullover (Dumbbell)
2
8-12 reps
-
3
Overhead Press (Barbell)
2
6-10 reps
-
4
Bicep Curl (Barbell)
2
6-10 reps
-
5
Fly Press (Dumbbell)
2
6-10 reps
-
6A
Overhead Tricep Extension (Cable)
2
10-15 reps
-
6B
Lateral Raise (Cable)
2
10-15 reps
-
7A
Wrist Curls
2
10-15 reps
-
7B
Reverse Wrist Curl (Dumbbell)
2
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
3-5 reps
-
2
Pullover (Dumbbell)
2
8-12 reps
-
3
Overhead Press (Barbell)
2
6-10 reps
-
4
Bicep Curl (Barbell)
2
6-10 reps
-
5
Fly Press (Dumbbell)
2
6-10 reps
-
6A
Overhead Tricep Extension (Cable)
2
10-15 reps
-
6B
Lateral Raise (Cable)
2
10-15 reps
-
7A
Wrist Curls
2
10-15 reps
-
7B
Reverse Wrist Curl (Dumbbell)
2
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
3-5 reps
-
2
Pullover (Dumbbell)
2
8-12 reps
-
3
Overhead Press (Barbell)
2
6-10 reps
-
4
Bicep Curl (Barbell)
2
6-10 reps
-
5
Fly Press (Dumbbell)
2
6-10 reps
-
6A
Overhead Tricep Extension (Cable)
2
10-15 reps
-
6B
Lateral Raise (Cable)
2
10-15 reps
-
7A
Wrist Curls
2
10-15 reps
-
7B
Reverse Wrist Curl (Dumbbell)
2
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
3-5 reps
-
2
Pullover (Dumbbell)
2
8-12 reps
-
3
Overhead Press (Barbell)
2
6-10 reps
-
4
Bicep Curl (Barbell)
2
6-10 reps
-
5
Fly Press (Dumbbell)
2
6-10 reps
-
6A
Overhead Tricep Extension (Cable)
2
10-15 reps
-
6B
Lateral Raise (Cable)
2
10-15 reps
-
7A
Wrist Curls
2
10-15 reps
-
7B
Reverse Wrist Curl (Dumbbell)
2
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Barbell)
2
6-10 reps
-
2
Leg Curl
2
8-12 reps
-
3
Leg Press (45 Degrees)
2
8-12 reps
-
4
Calf Raise (Leg Press)
2
10-20 reps
-
5
Seated Row (Cable)
2
10-15 reps
-
6
Abs Crunch (Machine)
2
8-12 reps
-
7A
Neck Curl
1
AMRAP
-
7B
Bodyweight Back Extension
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Barbell)
2
6-10 reps
-
2
Leg Curl
2
8-12 reps
-
3
Leg Press (45 Degrees)
2
8-12 reps
-
4
Calf Raise (Leg Press)
2
10-20 reps
-
5
Seated Row (Cable)
2
10-15 reps
-
6
Abs Crunch (Machine)
2
8-12 reps
-
7A
Neck Curl
1
AMRAP
-
7B
Bodyweight Back Extension
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Barbell)
2
6-10 reps
-
2
Leg Curl
2
8-12 reps
-
3
Leg Press (45 Degrees)
2
8-12 reps
-
4
Calf Raise (Leg Press)
2
10-20 reps
-
5
Seated Row (Cable)
2
10-15 reps
-
6
Abs Crunch (Machine)
2
8-12 reps
-
7A
Neck Curl
1
AMRAP
-
7B
Bodyweight Back Extension
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Barbell)
2
6-10 reps
-
2
Leg Curl
2
8-12 reps
-
3
Leg Press (45 Degrees)
2
8-12 reps
-
4
Calf Raise (Leg Press)
2
10-20 reps
-
5
Seated Row (Cable)
2
10-15 reps
-
6
Abs Crunch (Machine)
2
8-12 reps
-
7A
Neck Curl
1
AMRAP
-
7B
Bodyweight Back Extension
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Barbell)
2
6-10 reps
-
2
Leg Curl
2
8-12 reps
-
3
Leg Press (45 Degrees)
2
8-12 reps
-
4
Calf Raise (Leg Press)
2
10-20 reps
-
5
Seated Row (Cable)
2
10-15 reps
-
6
Abs Crunch (Machine)
2
8-12 reps
-
7A
Neck Curl
1
AMRAP
-
7B
Bodyweight Back Extension
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Barbell)
2
6-10 reps
-
2
Leg Curl
2
8-12 reps
-
3
Leg Press (45 Degrees)
2
8-12 reps
-
4
Calf Raise (Leg Press)
2
10-20 reps
-
5
Seated Row (Cable)
2
10-15 reps
-
6
Abs Crunch (Machine)
2
8-12 reps
-
7A
Neck Curl
1
AMRAP
-
7B
Bodyweight Back Extension
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Barbell)
2
6-10 reps
-
2
Leg Curl
2
8-12 reps
-
3
Leg Press (45 Degrees)
2
8-12 reps
-
4
Calf Raise (Leg Press)
2
10-20 reps
-
5
Seated Row (Cable)
2
10-15 reps
-
6
Abs Crunch (Machine)
2
8-12 reps
-
7A
Neck Curl
1
AMRAP
-
7B
Bodyweight Back Extension
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Barbell)
2
6-10 reps
-
2
Leg Curl
2
8-12 reps
-
3
Leg Press (45 Degrees)
2
8-12 reps
-
4
Calf Raise (Leg Press)
2
10-20 reps
-
5
Seated Row (Cable)
2
10-15 reps
-
6
Abs Crunch (Machine)
2
8-12 reps
-
7A
Neck Curl
1
AMRAP
-
7B
Bodyweight Back Extension
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Barbell)
2
6-10 reps
-
2
Leg Curl
2
8-12 reps
-
3
Leg Press (45 Degrees)
2
8-12 reps
-
4
Calf Raise (Leg Press)
2
10-20 reps
-
5
Seated Row (Cable)
2
10-15 reps
-
6
Abs Crunch (Machine)
2
8-12 reps
-
7A
Neck Curl
1
AMRAP
-
7B
Bodyweight Back Extension
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Barbell)
2
6-10 reps
-
2
Leg Curl
2
8-12 reps
-
3
Leg Press (45 Degrees)
2
8-12 reps
-
4
Calf Raise (Leg Press)
2
10-20 reps
-
5
Seated Row (Cable)
2
10-15 reps
-
6
Abs Crunch (Machine)
2
8-12 reps
-
7A
Neck Curl
1
AMRAP
-
7B
Bodyweight Back Extension
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Barbell)
2
6-10 reps
-
2
Leg Curl
2
8-12 reps
-
3
Leg Press (45 Degrees)
2
8-12 reps
-
4
Calf Raise (Leg Press)
2
10-20 reps
-
5
Seated Row (Cable)
2
10-15 reps
-
6
Abs Crunch (Machine)
2
8-12 reps
-
7A
Neck Curl
1
AMRAP
-
7B
Bodyweight Back Extension
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Barbell)
2
6-10 reps
-
2
Leg Curl
2
8-12 reps
-
3
Leg Press (45 Degrees)
2
8-12 reps
-
4
Calf Raise (Leg Press)
2
10-20 reps
-
5
Seated Row (Cable)
2
10-15 reps
-
6
Abs Crunch (Machine)
2
8-12 reps
-
7A
Neck Curl
1
AMRAP
-
7B
Bodyweight Back Extension
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Barbell)
2
6-10 reps
-
2
Leg Curl
2
8-12 reps
-
3
Leg Press (45 Degrees)
2
8-12 reps
-
4
Calf Raise (Leg Press)
2
10-20 reps
-
5
Seated Row (Cable)
2
10-15 reps
-
6
Abs Crunch (Machine)
2
8-12 reps
-
7A
Neck Curl
1
AMRAP
-
7B
Bodyweight Back Extension
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Barbell)
2
6-10 reps
-
2
Leg Curl
2
8-12 reps
-
3
Leg Press (45 Degrees)
2
8-12 reps
-
4
Calf Raise (Leg Press)
2
10-20 reps
-
5
Seated Row (Cable)
2
10-15 reps
-
6
Abs Crunch (Machine)
2
8-12 reps
-
7A
Neck Curl
1
AMRAP
-
7B
Bodyweight Back Extension
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Barbell)
2
6-10 reps
-
2
Leg Curl
2
8-12 reps
-
3
Leg Press (45 Degrees)
2
8-12 reps
-
4
Calf Raise (Leg Press)
2
10-20 reps
-
5
Seated Row (Cable)
2
10-15 reps
-
6
Abs Crunch (Machine)
2
8-12 reps
-
7A
Neck Curl
1
AMRAP
-
7B
Bodyweight Back Extension
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Barbell)
2
6-10 reps
-
2
Leg Curl
2
8-12 reps
-
3
Leg Press (45 Degrees)
2
8-12 reps
-
4
Calf Raise (Leg Press)
2
10-20 reps
-
5
Seated Row (Cable)
2
10-15 reps
-
6
Abs Crunch (Machine)
2
8-12 reps
-
7A
Neck Curl
1
AMRAP
-
7B
Bodyweight Back Extension
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
2
6-10 reps
-
2
Pull-Up (Weighted)
2
3-5 reps
-
3
AD Press (Smith Machine)
2
6-10 reps
-
4
Preacher Curl (EZ Bar)
2
6-10 reps
-
5
JM Press (Smith Machine)
2
8-12 reps
-
6
Reverse Pec Deck
2
10-15 reps
-
7
Single Arm Overhead Tricep Extension
2
10-15 reps
-
8
Hammer Curl (Cable)
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
2
6-10 reps
-
2
Pull-Up (Weighted)
2
3-5 reps
-
3
AD Press (Smith Machine)
2
6-10 reps
-
4
Preacher Curl (EZ Bar)
2
6-10 reps
-
5
JM Press (Smith Machine)
2
8-12 reps
-
6
Reverse Pec Deck
2
10-15 reps
-
7
Single Arm Overhead Tricep Extension
2
10-15 reps
-
8
Hammer Curl (Cable)
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
2
6-10 reps
-
2
Pull-Up (Weighted)
2
3-5 reps
-
3
AD Press (Smith Machine)
2
6-10 reps
-
4
Preacher Curl (EZ Bar)
2
6-10 reps
-
5
JM Press (Smith Machine)
2
8-12 reps
-
6
Reverse Pec Deck
2
10-15 reps
-
7
Single Arm Overhead Tricep Extension
2
10-15 reps
-
8
Hammer Curl (Cable)
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
2
6-10 reps
-
2
Pull-Up (Weighted)
2
3-5 reps
-
3
AD Press (Smith Machine)
2
6-10 reps
-
4
Preacher Curl (EZ Bar)
2
6-10 reps
-
5
JM Press (Smith Machine)
2
8-12 reps
-
6
Reverse Pec Deck
2
10-15 reps
-
7
Single Arm Overhead Tricep Extension
2
10-15 reps
-
8
Hammer Curl (Cable)
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
2
6-10 reps
-
2
Pull-Up (Weighted)
2
3-5 reps
-
3
AD Press (Smith Machine)
2
6-10 reps
-
4
Preacher Curl (EZ Bar)
2
6-10 reps
-
5
JM Press (Smith Machine)
2
8-12 reps
-
6
Reverse Pec Deck
2
10-15 reps
-
7
Single Arm Overhead Tricep Extension
2
10-15 reps
-
8
Hammer Curl (Cable)
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
2
6-10 reps
-
2
Pull-Up (Weighted)
2
3-5 reps
-
3
AD Press (Smith Machine)
2
6-10 reps
-
4
Preacher Curl (EZ Bar)
2
6-10 reps
-
5
JM Press (Smith Machine)
2
8-12 reps
-
6
Reverse Pec Deck
2
10-15 reps
-
7
Single Arm Overhead Tricep Extension
2
10-15 reps
-
8
Hammer Curl (Cable)
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
2
6-10 reps
-
2
Pull-Up (Weighted)
2
3-5 reps
-
3
AD Press (Smith Machine)
2
6-10 reps
-
4
Preacher Curl (EZ Bar)
2
6-10 reps
-
5
JM Press (Smith Machine)
2
8-12 reps
-
6
Reverse Pec Deck
2
10-15 reps
-
7
Single Arm Overhead Tricep Extension
2
10-15 reps
-
8
Hammer Curl (Cable)
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
2
6-10 reps
-
2
Pull-Up (Weighted)
2
3-5 reps
-
3
AD Press (Smith Machine)
2
6-10 reps
-
4
Preacher Curl (EZ Bar)
2
6-10 reps
-
5
JM Press (Smith Machine)
2
8-12 reps
-
6
Reverse Pec Deck
2
10-15 reps
-
7
Single Arm Overhead Tricep Extension
2
10-15 reps
-
8
Hammer Curl (Cable)
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
2
6-10 reps
-
2
Pull-Up (Weighted)
2
3-5 reps
-
3
AD Press (Smith Machine)
2
6-10 reps
-
4
Preacher Curl (EZ Bar)
2
6-10 reps
-
5
JM Press (Smith Machine)
2
8-12 reps
-
6
Reverse Pec Deck
2
10-15 reps
-
7
Single Arm Overhead Tricep Extension
2
10-15 reps
-
8
Hammer Curl (Cable)
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
2
6-10 reps
-
2
Pull-Up (Weighted)
2
3-5 reps
-
3
AD Press (Smith Machine)
2
6-10 reps
-
4
Preacher Curl (EZ Bar)
2
6-10 reps
-
5
JM Press (Smith Machine)
2
8-12 reps
-
6
Reverse Pec Deck
2
10-15 reps
-
7
Single Arm Overhead Tricep Extension
2
10-15 reps
-
8
Hammer Curl (Cable)
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
2
6-10 reps
-
2
Pull-Up (Weighted)
2
3-5 reps
-
3
AD Press (Smith Machine)
2
6-10 reps
-
4
Preacher Curl (EZ Bar)
2
6-10 reps
-
5
JM Press (Smith Machine)
2
8-12 reps
-
6
Reverse Pec Deck
2
10-15 reps
-
7
Single Arm Overhead Tricep Extension
2
10-15 reps
-
8
Hammer Curl (Cable)
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
2
6-10 reps
-
2
Pull-Up (Weighted)
2
3-5 reps
-
3
AD Press (Smith Machine)
2
6-10 reps
-
4
Preacher Curl (EZ Bar)
2
6-10 reps
-
5
JM Press (Smith Machine)
2
8-12 reps
-
6
Reverse Pec Deck
2
10-15 reps
-
7
Single Arm Overhead Tricep Extension
2
10-15 reps
-
8
Hammer Curl (Cable)
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
2
6-10 reps
-
2
Pull-Up (Weighted)
2
3-5 reps
-
3
AD Press (Smith Machine)
2
6-10 reps
-
4
Preacher Curl (EZ Bar)
2
6-10 reps
-
5
JM Press (Smith Machine)
2
8-12 reps
-
6
Reverse Pec Deck
2
10-15 reps
-
7
Single Arm Overhead Tricep Extension
2
10-15 reps
-
8
Hammer Curl (Cable)
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
2
6-10 reps
-
2
Pull-Up (Weighted)
2
3-5 reps
-
3
AD Press (Smith Machine)
2
6-10 reps
-
4
Preacher Curl (EZ Bar)
2
6-10 reps
-
5
JM Press (Smith Machine)
2
8-12 reps
-
6
Reverse Pec Deck
2
10-15 reps
-
7
Single Arm Overhead Tricep Extension
2
10-15 reps
-
8
Hammer Curl (Cable)
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
2
6-10 reps
-
2
Pull-Up (Weighted)
2
3-5 reps
-
3
AD Press (Smith Machine)
2
6-10 reps
-
4
Preacher Curl (EZ Bar)
2
6-10 reps
-
5
JM Press (Smith Machine)
2
8-12 reps
-
6
Reverse Pec Deck
2
10-15 reps
-
7
Single Arm Overhead Tricep Extension
2
10-15 reps
-
8
Hammer Curl (Cable)
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
2
6-10 reps
-
2
Pull-Up (Weighted)
2
3-5 reps
-
3
AD Press (Smith Machine)
2
6-10 reps
-
4
Preacher Curl (EZ Bar)
2
6-10 reps
-
5
JM Press (Smith Machine)
2
8-12 reps
-
6
Reverse Pec Deck
2
10-15 reps
-
7
Single Arm Overhead Tricep Extension
2
10-15 reps
-
8
Hammer Curl (Cable)
2
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
2
6-10 reps
-
2
Seated Calf Raise
2
10-15 reps
-
3
Zercher Squat (Barbell)
2
6-10 reps
-
4
Trap Bar Power Shrug
2
6-10 reps
-
5
Hip Thrust (Barbell)
2
8-12 reps
-
6A
Hip Adductor (Machine)
1
10-15 reps
-
6B
Hip Abductor (Machine)
1
10-15 reps
-
7A
Neck Extension
1
10-20 reps
-
7B
Barbell Finger Curl
2
8-12 reps
-
7C
Lying Leg Raise
2
AMRAP
-
7D
Bodyweight Back Extension
2
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
2
6-10 reps
-
2
Seated Calf Raise
2
10-15 reps
-
3
Zercher Squat (Barbell)
2
6-10 reps
-
4
Trap Bar Power Shrug
2
6-10 reps
-
5
Hip Thrust (Barbell)
2
8-12 reps
-
6A
Hip Adductor (Machine)
1
10-15 reps
-
6B
Hip Abductor (Machine)
1
10-15 reps
-
7A
Neck Extension
1
10-20 reps
-
7B
Barbell Finger Curl
2
8-12 reps
-
7C
Lying Leg Raise
2
AMRAP
-
7D
Bodyweight Back Extension
2
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
2
6-10 reps
-
2
Seated Calf Raise
2
10-15 reps
-
3
Zercher Squat (Barbell)
2
6-10 reps
-
4
Trap Bar Power Shrug
2
6-10 reps
-
5
Hip Thrust (Barbell)
2
8-12 reps
-
6A
Hip Adductor (Machine)
1
10-15 reps
-
6B
Hip Abductor (Machine)
1
10-15 reps
-
7A
Neck Extension
1
10-20 reps
-
7B
Barbell Finger Curl
2
8-12 reps
-
7C
Lying Leg Raise
2
AMRAP
-
7D
Bodyweight Back Extension
2
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
2
6-10 reps
-
2
Seated Calf Raise
2
10-15 reps
-
3
Zercher Squat (Barbell)
2
6-10 reps
-
4
Trap Bar Power Shrug
2
6-10 reps
-
5
Hip Thrust (Barbell)
2
8-12 reps
-
6A
Hip Adductor (Machine)
1
10-15 reps
-
6B
Hip Abductor (Machine)
1
10-15 reps
-
7A
Neck Extension
1
10-20 reps
-
7B
Barbell Finger Curl
2
8-12 reps
-
7C
Lying Leg Raise
2
AMRAP
-
7D
Bodyweight Back Extension
2
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
2
6-10 reps
-
2
Seated Calf Raise
2
10-15 reps
-
3
Zercher Squat (Barbell)
2
6-10 reps
-
4
Trap Bar Power Shrug
2
6-10 reps
-
5
Hip Thrust (Barbell)
2
8-12 reps
-
6A
Hip Adductor (Machine)
1
10-15 reps
-
6B
Hip Abductor (Machine)
1
10-15 reps
-
7A
Neck Extension
1
10-20 reps
-
7B
Barbell Finger Curl
2
8-12 reps
-
7C
Lying Leg Raise
2
AMRAP
-
7D
Bodyweight Back Extension
2
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
2
6-10 reps
-
2
Seated Calf Raise
2
10-15 reps
-
3
Zercher Squat (Barbell)
2
6-10 reps
-
4
Trap Bar Power Shrug
2
6-10 reps
-
5
Hip Thrust (Barbell)
2
8-12 reps
-
6A
Hip Adductor (Machine)
1
10-15 reps
-
6B
Hip Abductor (Machine)
1
10-15 reps
-
7A
Neck Extension
1
10-20 reps
-
7B
Barbell Finger Curl
2
8-12 reps
-
7C
Lying Leg Raise
2
AMRAP
-
7D
Bodyweight Back Extension
2
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
2
6-10 reps
-
2
Seated Calf Raise
2
10-15 reps
-
3
Zercher Squat (Barbell)
2
6-10 reps
-
4
Trap Bar Power Shrug
2
6-10 reps
-
5
Hip Thrust (Barbell)
2
8-12 reps
-
6A
Hip Adductor (Machine)
1
10-15 reps
-
6B
Hip Abductor (Machine)
1
10-15 reps
-
7A
Neck Extension
1
10-20 reps
-
7B
Barbell Finger Curl
2
8-12 reps
-
7C
Lying Leg Raise
2
AMRAP
-
7D
Bodyweight Back Extension
2
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
2
6-10 reps
-
2
Seated Calf Raise
2
10-15 reps
-
3
Zercher Squat (Barbell)
2
6-10 reps
-
4
Trap Bar Power Shrug
2
6-10 reps
-
5
Hip Thrust (Barbell)
2
8-12 reps
-
6A
Hip Adductor (Machine)
1
10-15 reps
-
6B
Hip Abductor (Machine)
1
10-15 reps
-
7A
Neck Extension
1
10-20 reps
-
7B
Barbell Finger Curl
2
8-12 reps
-
7C
Lying Leg Raise
2
AMRAP
-
7D
Bodyweight Back Extension
2
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
2
6-10 reps
-
2
Seated Calf Raise
2
10-15 reps
-
3
Zercher Squat (Barbell)
2
6-10 reps
-
4
Trap Bar Power Shrug
2
6-10 reps
-
5
Hip Thrust (Barbell)
2
8-12 reps
-
6A
Hip Adductor (Machine)
1
10-15 reps
-
6B
Hip Abductor (Machine)
1
10-15 reps
-
7A
Neck Extension
1
10-20 reps
-
7B
Barbell Finger Curl
2
8-12 reps
-
7C
Lying Leg Raise
2
AMRAP
-
7D
Bodyweight Back Extension
2
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
2
6-10 reps
-
2
Seated Calf Raise
2
10-15 reps
-
3
Zercher Squat (Barbell)
2
6-10 reps
-
4
Trap Bar Power Shrug
2
6-10 reps
-
5
Hip Thrust (Barbell)
2
8-12 reps
-
6A
Hip Adductor (Machine)
1
10-15 reps
-
6B
Hip Abductor (Machine)
1
10-15 reps
-
7A
Neck Extension
1
10-20 reps
-
7B
Barbell Finger Curl
2
8-12 reps
-
7C
Lying Leg Raise
2
AMRAP
-
7D
Bodyweight Back Extension
2
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
2
6-10 reps
-
2
Seated Calf Raise
2
10-15 reps
-
3
Zercher Squat (Barbell)
2
6-10 reps
-
4
Trap Bar Power Shrug
2
6-10 reps
-
5
Hip Thrust (Barbell)
2
8-12 reps
-
6A
Hip Adductor (Machine)
1
10-15 reps
-
6B
Hip Abductor (Machine)
1
10-15 reps
-
7A
Neck Extension
1
10-20 reps
-
7B
Barbell Finger Curl
2
8-12 reps
-
7C
Lying Leg Raise
2
AMRAP
-
7D
Bodyweight Back Extension
2
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
2
6-10 reps
-
2
Seated Calf Raise
2
10-15 reps
-
3
Zercher Squat (Barbell)
2
6-10 reps
-
4
Trap Bar Power Shrug
2
6-10 reps
-
5
Hip Thrust (Barbell)
2
8-12 reps
-
6A
Hip Adductor (Machine)
1
10-15 reps
-
6B
Hip Abductor (Machine)
1
10-15 reps
-
7A
Neck Extension
1
10-20 reps
-
7B
Barbell Finger Curl
2
8-12 reps
-
7C
Lying Leg Raise
2
AMRAP
-
7D
Bodyweight Back Extension
2
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
2
6-10 reps
-
2
Seated Calf Raise
2
10-15 reps
-
3
Zercher Squat (Barbell)
2
6-10 reps
-
4
Trap Bar Power Shrug
2
6-10 reps
-
5
Hip Thrust (Barbell)
2
8-12 reps
-
6A
Hip Adductor (Machine)
1
10-15 reps
-
6B
Hip Abductor (Machine)
1
10-15 reps
-
7A
Neck Extension
1
10-20 reps
-
7B
Barbell Finger Curl
2
8-12 reps
-
7C
Lying Leg Raise
2
AMRAP
-
7D
Bodyweight Back Extension
2
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
2
6-10 reps
-
2
Seated Calf Raise
2
10-15 reps
-
3
Zercher Squat (Barbell)
2
6-10 reps
-
4
Trap Bar Power Shrug
2
6-10 reps
-
5
Hip Thrust (Barbell)
2
8-12 reps
-
6A
Hip Adductor (Machine)
1
10-15 reps
-
6B
Hip Abductor (Machine)
1
10-15 reps
-
7A
Neck Extension
1
10-20 reps
-
7B
Barbell Finger Curl
2
8-12 reps
-
7C
Lying Leg Raise
2
AMRAP
-
7D
Bodyweight Back Extension
2
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
2
6-10 reps
-
2
Seated Calf Raise
2
10-15 reps
-
3
Zercher Squat (Barbell)
2
6-10 reps
-
4
Trap Bar Power Shrug
2
6-10 reps
-
5
Hip Thrust (Barbell)
2
8-12 reps
-
6A
Hip Adductor (Machine)
1
10-15 reps
-
6B
Hip Abductor (Machine)
1
10-15 reps
-
7A
Neck Extension
1
10-20 reps
-
7B
Barbell Finger Curl
2
8-12 reps
-
7C
Lying Leg Raise
2
AMRAP
-
7D
Bodyweight Back Extension
2
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
2
6-10 reps
-
2
Seated Calf Raise
2
10-15 reps
-
3
Zercher Squat (Barbell)
2
6-10 reps
-
4
Trap Bar Power Shrug
2
6-10 reps
-
5
Hip Thrust (Barbell)
2
8-12 reps
-
6A
Hip Adductor (Machine)
1
10-15 reps
-
6B
Hip Abductor (Machine)
1
10-15 reps
-
7A
Neck Extension
1
10-20 reps
-
7B
Barbell Finger Curl
2
8-12 reps
-
7C
Lying Leg Raise
2
AMRAP
-
7D
Bodyweight Back Extension
2
AMRAP
-
Week 1
1 / 16 Weeks
Day 1
1
Bench Press (Barbell)
2 Sets
3-5 Reps
-
2
Pullover (Dumbbell)
2 Sets
8-12 Reps
-
3
Overhead Press (Barbell)
2 Sets
6-10 Reps
-
4
Bicep Curl (Barbell)
2 Sets
6-10 Reps
-
5
Fly Press (Dumbbell)
2 Sets
6-10 Reps
-
6A
Overhead Tricep Extension (Cable)
2 Sets
10-15 Reps
-
6B
Lateral Raise (Cable)
2 Sets
10-15 Reps
-
7A
Wrist Curls
2 Sets
10-15 Reps
-
7B
Reverse Wrist Curl (Dumbbell)
2 Sets
10-15 Reps
-
Day 3
1
Bench Press (Close Grip)
2 Sets
6-10 Reps
-
2
Pull-Up (Weighted)
2 Sets
3-5 Reps
-
3
AD Press (Smith Machine)
2 Sets
6-10 Reps
-
4
Preacher Curl (EZ Bar)
2 Sets
6-10 Reps
-
5
JM Press (Smith Machine)
2 Sets
8-12 Reps
-
6
Reverse Pec Deck
2 Sets
10-15 Reps
-
7
Single Arm Overhead Tricep Extension
2 Sets
10-15 Reps
-
8
Hammer Curl (Cable)
2 Sets
8-12 Reps
-
Day 2
1
Bulgarian Split Squat (Barbell)
2 Sets
6-10 Reps
-
2
Leg Curl
2 Sets
8-12 Reps
-
3
Leg Press (45 Degrees)
2 Sets
8-12 Reps
-
4
Calf Raise (Leg Press)
2 Sets
10-20 Reps
-
5
Seated Row (Cable)
2 Sets
10-15 Reps
-
6
Abs Crunch (Machine)
2 Sets
8-12 Reps
-
7A
Neck Curl
1 Set
AMRAP
-
7B
Bodyweight Back Extension
2 Sets
AMRAP
-
Day 4
1
Stiff Leg Deadlift
2 Sets
6-10 Reps
-
2
Seated Calf Raise
2 Sets
10-15 Reps
-
3
Zercher Squat (Barbell)
2 Sets
6-10 Reps
-
4
Trap Bar Power Shrug
2 Sets
6-10 Reps
-
5
Hip Thrust (Barbell)
2 Sets
8-12 Reps
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6A
Hip Adductor (Machine)
1 Set
10-15 Reps
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6B
Hip Abductor (Machine)
1 Set
10-15 Reps
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7A
Neck Extension
1 Set
10-20 Reps
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7B
Barbell Finger Curl
2 Sets
8-12 Reps
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7C
Lying Leg Raise
2 Sets
AMRAP
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7D
Bodyweight Back Extension
2 Sets
AMRAP
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