logo
BoostcampPNG

Future Trunks Upper Lower Special

by Harry D.
203 athletes joined
5.0
(1 rating)

Program Description

This is an upper lower program for a novice who has already some base knowledge of the gym and looking for a low-moderate volume program that is efficient for the busy individual and workouts can be completed in 45-60 minutes. Starting week 7 the volume ramps up and so does the intensity. If the volume is too much please repeat weeks 1-6.

Program Overview

  • Level
    Novice
  • Goal
    Bodybuilding, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Dec 30, 2023 04:07
  • Last Edited
    Sep 16, 2025 09:18

Summary

Unlock your potential with the Future Trunks Upper Lower Special, a comprehensive 12-week program designed for serious lifters. Training four days a week, you'll alternate between upper and lower body workouts, focusing on compound movements and isolation exercises that maximize muscle growth and strength. Each session emphasizes intensity and proper form, featuring a variety of machines and free weights to keep your workouts dynamic and effective. Get ready to build a powerful physique and elevate your performance!
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
12.5%
Hamstrings
11.2%
Triceps
9%
Calves
7.7%
Glutes
7.4%
Middle Delts
7.3%
Biceps
7.3%
Lats
7%
Front Delts
6.9%
Upper Back
6.5%
Chest
6.4%
Lower Back
2.9%
Adductors
2.6%
Abs
2.6%
Forearms
1.1%
Rear Delts
0.9%
Abductors
0.5%
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
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
2
8-12 reps
RPE 9.5
2
Seated Shoulder Press (Dumbbell)
2
6-10 reps
RPE 9.5
3
Chest Fly (Machine)
1
1
12-20 reps
12-20 reps
RPE 9
RPE 10
4
Lat Pulldown
1
1
8-10 reps
12-15 reps
RPE 9.5
RPE 9.5
5
Preacher Curl (Barbell)
2
10-15 reps
RPE 9
6
Hammer Curl
2
8-12 reps
RPE 9
7
Tricep Rope Push Down (Cable)
3
15-20 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
2
8-12 reps
RPE 9.5
2
Seated Shoulder Press (Dumbbell)
2
6-10 reps
RPE 9.5
3
Chest Fly (Machine)
1
1
12-20 reps
12-20 reps
RPE 9
RPE 10
4
Lat Pulldown
1
1
8-10 reps
12-15 reps
RPE 9.5
RPE 9.5
5
Preacher Curl (Barbell)
2
10-15 reps
RPE 9
6
Hammer Curl
2
8-12 reps
RPE 9
7
Tricep Rope Push Down (Cable)
3
15-20 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
2
8-12 reps
RPE 9.5
2
Seated Shoulder Press (Dumbbell)
2
6-10 reps
RPE 9.5
3
Chest Fly (Machine)
1
1
12-20 reps
12-20 reps
RPE 9
RPE 10
4
Lat Pulldown
1
1
8-10 reps
12-15 reps
RPE 9.5
RPE 9.5
5
Preacher Curl (Barbell)
2
10-15 reps
RPE 9
6
Hammer Curl
2
8-12 reps
RPE 9
7
Tricep Rope Push Down (Cable)
3
15-20 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
2
8-12 reps
RPE 9.5
2
Seated Shoulder Press (Dumbbell)
2
6-10 reps
RPE 9.5
3
Chest Fly (Machine)
1
1
12-20 reps
12-20 reps
RPE 9
RPE 10
4
Lat Pulldown
1
1
8-10 reps
12-15 reps
RPE 9.5
RPE 9.5
5
Preacher Curl (Barbell)
2
10-15 reps
RPE 9
6
Hammer Curl
2
8-12 reps
RPE 9
7
Tricep Rope Push Down (Cable)
3
15-20 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
2
8-12 reps
RPE 9.5
2
Seated Shoulder Press (Dumbbell)
2
6-10 reps
RPE 9.5
3
Chest Fly (Machine)
1
1
12-20 reps
12-20 reps
RPE 9
RPE 10
4
Lat Pulldown
1
1
8-10 reps
12-15 reps
RPE 9.5
RPE 9.5
5
Preacher Curl (Barbell)
2
10-15 reps
RPE 9
6
Hammer Curl
2
8-12 reps
RPE 9
7
Tricep Rope Push Down (Cable)
3
15-20 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
2
8-12 reps
RPE 9.5
2
Seated Shoulder Press (Dumbbell)
2
6-10 reps
RPE 9.5
3
Chest Fly (Machine)
1
1
12-20 reps
12-20 reps
RPE 9
RPE 10
4
Lat Pulldown
1
1
8-10 reps
12-15 reps
RPE 9.5
RPE 9.5
5
Preacher Curl (Barbell)
2
10-15 reps
RPE 9
6
Hammer Curl
2
8-12 reps
RPE 9
7
Tricep Rope Push Down (Cable)
3
15-20 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Barbell)
2
6-10 reps
RPE 9.5
2
Pendlay Row
3
8-10 reps
RPE 9.5
3
Lateral Raise (Machine)
3
12-15 reps
RPE 9.5
4
Chest Fly (Machine)
3
12-15 reps
RPE 9.5
5A
Spider Curl
2
8-12 reps
RPE 9.5
5B
Hammer Curl
2
10-15 reps
RPE 9.5
6
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Barbell)
2
6-10 reps
RPE 9.5
2
Pendlay Row
3
8-10 reps
RPE 9.5
3
Lateral Raise (Machine)
3
12-15 reps
RPE 9.5
4
Chest Fly (Machine)
3
12-15 reps
RPE 9.5
5A
Spider Curl
2
8-12 reps
RPE 9.5
5B
Hammer Curl
2
10-15 reps
RPE 9.5
6
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Barbell)
2
6-10 reps
RPE 9.5
2
Pendlay Row
3
8-10 reps
RPE 9.5
3
Lateral Raise (Machine)
3
12-15 reps
RPE 9.5
4
Chest Fly (Machine)
3
12-15 reps
RPE 9.5
5A
Spider Curl
2
8-12 reps
RPE 9.5
5B
Hammer Curl
2
10-15 reps
RPE 9.5
6
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Barbell)
2
6-10 reps
RPE 9.5
2
Pendlay Row
3
8-10 reps
RPE 9.5
3
Lateral Raise (Machine)
3
12-15 reps
RPE 9.5
4
Chest Fly (Machine)
3
12-15 reps
RPE 9.5
5A
Spider Curl
2
8-12 reps
RPE 9.5
5B
Hammer Curl
2
10-15 reps
RPE 9.5
6
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Barbell)
2
6-10 reps
RPE 9.5
2
Pendlay Row
3
8-10 reps
RPE 9.5
3
Lateral Raise (Machine)
3
12-15 reps
RPE 9.5
4
Chest Fly (Machine)
3
12-15 reps
RPE 9.5
5A
Spider Curl
2
8-12 reps
RPE 9.5
5B
Hammer Curl
2
10-15 reps
RPE 9.5
6
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Barbell)
2
6-10 reps
RPE 9.5
2
Pendlay Row
3
8-10 reps
RPE 9.5
3
Lateral Raise (Machine)
3
12-15 reps
RPE 9.5
4
Chest Fly (Machine)
3
12-15 reps
RPE 9.5
5A
Spider Curl
2
8-12 reps
RPE 9.5
5B
Hammer Curl
2
10-15 reps
RPE 9.5
6
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
12-15 reps
RPE 8.5
2
Hack Squat
2
6-10 reps
RPE 9.5
3
Leg Press (45 Degrees)
2
12-15 reps
RPE 9
4
Leg Extension
2
10-12 reps
RPE 9
5
Seated Calf Raise
4
10-20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
12-15 reps
RPE 8.5
2
Hack Squat
2
6-10 reps
RPE 9.5
3
Leg Press (45 Degrees)
2
12-15 reps
RPE 9
4
Leg Extension
2
10-12 reps
RPE 9
5
Seated Calf Raise
4
10-20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
12-15 reps
RPE 8.5
2
Hack Squat
2
6-10 reps
RPE 9.5
3
Leg Press (45 Degrees)
2
12-15 reps
RPE 9
4
Leg Extension
2
10-12 reps
RPE 9
5
Seated Calf Raise
4
10-20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
12-15 reps
RPE 8.5
2
Hack Squat
2
6-10 reps
RPE 9.5
3
Leg Press (45 Degrees)
2
12-15 reps
RPE 9
4
Leg Extension
2
10-12 reps
RPE 9
5
Seated Calf Raise
4
10-20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
12-15 reps
RPE 8.5
2
Hack Squat
2
6-10 reps
RPE 9.5
3
Leg Press (45 Degrees)
2
12-15 reps
RPE 9
4
Leg Extension
2
10-12 reps
RPE 9
5
Seated Calf Raise
4
10-20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
12-15 reps
RPE 8.5
2
Hack Squat
2
6-10 reps
RPE 9.5
3
Leg Press (45 Degrees)
2
12-15 reps
RPE 9
4
Leg Extension
2
10-12 reps
RPE 9
5
Seated Calf Raise
4
10-20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
12-15 reps
RPE 8.5
2
Leg Press (45 Degrees)
1
2
8-12 reps
8-12 reps
RPE 10
RPE 9
3
Leg Extension
3
10-12 reps
RPE 9
4
Squat (Barbell)
3
8-10 reps
RPE 10
5
Seated Calf Raise
4
10-20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
12-15 reps
RPE 8.5
2
Leg Press (45 Degrees)
1
2
8-12 reps
8-12 reps
RPE 10
RPE 9
3
Leg Extension
3
10-12 reps
RPE 9
4
Squat (Barbell)
3
8-10 reps
RPE 10
5
Seated Calf Raise
4
10-20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
12-15 reps
RPE 8.5
2
Leg Press (45 Degrees)
1
2
8-12 reps
8-12 reps
RPE 10
RPE 9
3
Leg Extension
3
10-12 reps
RPE 9
4
Squat (Barbell)
3
8-10 reps
RPE 10
5
Seated Calf Raise
4
10-20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
12-15 reps
RPE 8.5
2
Leg Press (45 Degrees)
1
2
8-12 reps
8-12 reps
RPE 10
RPE 9
3
Leg Extension
3
10-12 reps
RPE 9
4
Squat (Barbell)
3
8-10 reps
RPE 10
5
Seated Calf Raise
4
10-20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
12-15 reps
RPE 8.5
2
Leg Press (45 Degrees)
1
2
8-12 reps
8-12 reps
RPE 10
RPE 9
3
Leg Extension
3
10-12 reps
RPE 9
4
Squat (Barbell)
3
8-10 reps
RPE 10
5
Seated Calf Raise
4
10-20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
12-15 reps
RPE 8.5
2
Leg Press (45 Degrees)
1
2
8-12 reps
8-12 reps
RPE 10
RPE 9
3
Leg Extension
3
10-12 reps
RPE 9
4
Squat (Barbell)
3
8-10 reps
RPE 10
5
Seated Calf Raise
4
10-20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Dumbbell)
2
8-12 reps
RPE 9.5
2
Incline Bench Press (Dumbbell)
2
6-10 reps
RPE 9
3
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 9.5
4
High Row
2
10-15 reps
RPE 9
5
Dip (Bodyweight)
2
AMRAP
RPE 10
6
Bicep Curl (Dumbbell)
3
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Dumbbell)
2
8-12 reps
RPE 9.5
2
Incline Bench Press (Dumbbell)
2
6-10 reps
RPE 9
3
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 9.5
4
High Row
2
10-15 reps
RPE 9
5
Dip (Bodyweight)
2
AMRAP
RPE 10
6
Bicep Curl (Dumbbell)
3
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Dumbbell)
2
8-12 reps
RPE 9.5
2
Incline Bench Press (Dumbbell)
2
6-10 reps
RPE 9
3
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 9.5
4
High Row
2
10-15 reps
RPE 9
5
Dip (Bodyweight)
2
AMRAP
RPE 10
6
Bicep Curl (Dumbbell)
3
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Dumbbell)
2
8-12 reps
RPE 9.5
2
Incline Bench Press (Dumbbell)
2
6-10 reps
RPE 9
3
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 9.5
4
High Row
2
10-15 reps
RPE 9
5
Dip (Bodyweight)
2
AMRAP
RPE 10
6
Bicep Curl (Dumbbell)
3
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Dumbbell)
2
8-12 reps
RPE 9.5
2
Incline Bench Press (Dumbbell)
2
6-10 reps
RPE 9
3
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 9.5
4
High Row
2
10-15 reps
RPE 9
5
Dip (Bodyweight)
2
AMRAP
RPE 10
6
Bicep Curl (Dumbbell)
3
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Dumbbell)
2
8-12 reps
RPE 9.5
2
Incline Bench Press (Dumbbell)
2
6-10 reps
RPE 9
3
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 9.5
4
High Row
2
10-15 reps
RPE 9
5
Dip (Bodyweight)
2
AMRAP
RPE 10
6
Bicep Curl (Dumbbell)
3
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
1
8-12 reps
15-20 reps
RPE 10
RPE 10
2
Lat Pulldown
2
1
8-12 reps
12-15 reps
RPE 10
RPE 10
3
Pullover (Dumbbell)
2
6-12 reps
RPE 9.5
4
Lateral Raise (Machine)
1
1
1
15-20 reps
12-15 reps
8-12 reps
RPE 10
RPE 10
RPE 10
5A
Tricep Pushdown (Cable)
2
8-12 reps
RPE 10
5B
Tricep Extension (Barbell)
2
6-10 reps
RPE 10
6
Bicep Curl (Machine)
2
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
1
8-12 reps
15-20 reps
RPE 10
RPE 10
2
Lat Pulldown
2
1
8-12 reps
12-15 reps
RPE 10
RPE 10
3
Pullover (Dumbbell)
2
6-12 reps
RPE 9.5
4
Lateral Raise (Machine)
1
1
1
15-20 reps
12-15 reps
8-12 reps
RPE 10
RPE 10
RPE 10
5A
Tricep Pushdown (Cable)
2
8-12 reps
RPE 10
5B
Tricep Extension (Barbell)
2
6-10 reps
RPE 10
6
Bicep Curl (Machine)
2
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
1
8-12 reps
15-20 reps
RPE 10
RPE 10
2
Lat Pulldown
2
1
8-12 reps
12-15 reps
RPE 10
RPE 10
3
Pullover (Dumbbell)
2
6-12 reps
RPE 9.5
4
Lateral Raise (Machine)
1
1
1
15-20 reps
12-15 reps
8-12 reps
RPE 10
RPE 10
RPE 10
5A
Tricep Pushdown (Cable)
2
8-12 reps
RPE 10
5B
Tricep Extension (Barbell)
2
6-10 reps
RPE 10
6
Bicep Curl (Machine)
2
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
1
8-12 reps
15-20 reps
RPE 10
RPE 10
2
Lat Pulldown
2
1
8-12 reps
12-15 reps
RPE 10
RPE 10
3
Pullover (Dumbbell)
2
6-12 reps
RPE 9.5
4
Lateral Raise (Machine)
1
1
1
15-20 reps
12-15 reps
8-12 reps
RPE 10
RPE 10
RPE 10
5A
Tricep Pushdown (Cable)
2
8-12 reps
RPE 10
5B
Tricep Extension (Barbell)
2
6-10 reps
RPE 10
6
Bicep Curl (Machine)
2
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
1
8-12 reps
15-20 reps
RPE 10
RPE 10
2
Lat Pulldown
2
1
8-12 reps
12-15 reps
RPE 10
RPE 10
3
Pullover (Dumbbell)
2
6-12 reps
RPE 9.5
4
Lateral Raise (Machine)
1
1
1
15-20 reps
12-15 reps
8-12 reps
RPE 10
RPE 10
RPE 10
5A
Tricep Pushdown (Cable)
2
8-12 reps
RPE 10
5B
Tricep Extension (Barbell)
2
6-10 reps
RPE 10
6
Bicep Curl (Machine)
2
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
1
8-12 reps
15-20 reps
RPE 10
RPE 10
2
Lat Pulldown
2
1
8-12 reps
12-15 reps
RPE 10
RPE 10
3
Pullover (Dumbbell)
2
6-12 reps
RPE 9.5
4
Lateral Raise (Machine)
1
1
1
15-20 reps
12-15 reps
8-12 reps
RPE 10
RPE 10
RPE 10
5A
Tricep Pushdown (Cable)
2
8-12 reps
RPE 10
5B
Tricep Extension (Barbell)
2
6-10 reps
RPE 10
6
Bicep Curl (Machine)
2
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
12-15 reps
RPE 9.5
2
Romanian Deadlift (Barbell)
3
6-12 reps
RPE 9.5
3
Lying Leg Curl
2
8-12 reps
RPE 9.5
4
Single Leg Press
2
15-20 reps
RPE 9.5
5
Standing Calf Raise
4
10-20 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
12-15 reps
RPE 9.5
2
Romanian Deadlift (Barbell)
3
6-12 reps
RPE 9.5
3
Lying Leg Curl
2
8-12 reps
RPE 9.5
4
Single Leg Press
2
15-20 reps
RPE 9.5
5
Standing Calf Raise
4
10-20 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
12-15 reps
RPE 9.5
2
Romanian Deadlift (Barbell)
3
6-12 reps
RPE 9.5
3
Lying Leg Curl
2
8-12 reps
RPE 9.5
4
Single Leg Press
2
15-20 reps
RPE 9.5
5
Standing Calf Raise
4
10-20 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
12-15 reps
RPE 9.5
2
Romanian Deadlift (Barbell)
3
6-12 reps
RPE 9.5
3
Lying Leg Curl
2
8-12 reps
RPE 9.5
4
Single Leg Press
2
15-20 reps
RPE 9.5
5
Standing Calf Raise
4
10-20 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
12-15 reps
RPE 9.5
2
Romanian Deadlift (Barbell)
3
6-12 reps
RPE 9.5
3
Lying Leg Curl
2
8-12 reps
RPE 9.5
4
Single Leg Press
2
15-20 reps
RPE 9.5
5
Standing Calf Raise
4
10-20 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
12-15 reps
RPE 9.5
2
Romanian Deadlift (Barbell)
3
6-12 reps
RPE 9.5
3
Lying Leg Curl
2
8-12 reps
RPE 9.5
4
Single Leg Press
2
15-20 reps
RPE 9.5
5
Standing Calf Raise
4
10-20 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
3
8-12 reps
RPE 9.5
2
Romanian Deadlift (Barbell)
3
12-15 reps
RPE 9
3
Bulgarian Split Squat (Dumbbell)
2
10 reps
RPE 9.5
4
Walking Lunge
2
20+ reps
RPE 10
5
Seated Calf Raise
3
10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
3
8-12 reps
RPE 9.5
2
Romanian Deadlift (Barbell)
3
12-15 reps
RPE 9
3
Bulgarian Split Squat (Dumbbell)
2
10 reps
RPE 9.5
4
Walking Lunge
2
20+ reps
RPE 10
5
Seated Calf Raise
3
10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
3
8-12 reps
RPE 9.5
2
Romanian Deadlift (Barbell)
3
12-15 reps
RPE 9
3
Bulgarian Split Squat (Dumbbell)
2
10 reps
RPE 9.5
4
Walking Lunge
2
20+ reps
RPE 10
5
Seated Calf Raise
3
10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
3
8-12 reps
RPE 9.5
2
Romanian Deadlift (Barbell)
3
12-15 reps
RPE 9
3
Bulgarian Split Squat (Dumbbell)
2
10 reps
RPE 9.5
4
Walking Lunge
2
20+ reps
RPE 10
5
Seated Calf Raise
3
10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
3
8-12 reps
RPE 9.5
2
Romanian Deadlift (Barbell)
3
12-15 reps
RPE 9
3
Bulgarian Split Squat (Dumbbell)
2
10 reps
RPE 9.5
4
Walking Lunge
2
20+ reps
RPE 10
5
Seated Calf Raise
3
10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
3
8-12 reps
RPE 9.5
2
Romanian Deadlift (Barbell)
3
12-15 reps
RPE 9
3
Bulgarian Split Squat (Dumbbell)
2
10 reps
RPE 9.5
4
Walking Lunge
2
20+ reps
RPE 10
5
Seated Calf Raise
3
10 reps
RPE 10
Week 1
1 / 12 Weeks
Day 1
1
Seated Row (Cable)
2 Sets
8-12 Reps
@9.5
2
Seated Shoulder Press (Dumbbell)
2 Sets
6-10 Reps
@9.5
3
Chest Fly (Machine)
1 Set
1 Set
12-20 Reps
12-20 Reps
@9
@10
4
Lat Pulldown
1 Set
1 Set
8-10 Reps
12-15 Reps
@9.5
@9.5
5
Preacher Curl (Barbell)
2 Sets
10-15 Reps
@9
6
Hammer Curl
2 Sets
8-12 Reps
@9
7
Tricep Rope Push Down (Cable)
3 Sets
15-20 Reps
@9.5
Day 2
1
Leg Curl
2 Sets
12-15 Reps
@8.5
2
Hack Squat
2 Sets
6-10 Reps
@9.5
3
Leg Press (45 Degrees)
2 Sets
12-15 Reps
@9
4
Leg Extension
2 Sets
10-12 Reps
@9
5
Seated Calf Raise
4 Sets
10-20 Reps
@9
Day 3
1
Chest Supported Row (Dumbbell)
2 Sets
8-12 Reps
@9.5
2
Incline Bench Press (Dumbbell)
2 Sets
6-10 Reps
@9
3
Lateral Raise (Dumbbell)
3 Sets
10-15 Reps
@9.5
4
High Row
2 Sets
10-15 Reps
@9
5
Dip (Bodyweight)
2 Sets
AMRAP
@10
6
Bicep Curl (Dumbbell)
3 Sets
10-15 Reps
@10
Day 4
1
Leg Extension
2 Sets
12-15 Reps
@9.5
2
Romanian Deadlift (Barbell)
3 Sets
6-12 Reps
@9.5
3
Lying Leg Curl
2 Sets
8-12 Reps
@9.5
4
Single Leg Press
2 Sets
15-20 Reps
@9.5
5
Standing Calf Raise
4 Sets
10-20 Reps
@9.5