Program Description
This is an upper/lower split with an additional arms day that’s targeted for beginners who want to slam volume. There is no difference between the weeks in any sense, this is set with a 12 week program so you can try it out for 3 months and perhaps make your own variations! While I personally Incline Bench on both upper days, feel free to swap that out with flat pressing if you prefer that as well. I just find Incline Bench is a bit nicer on my shoulders, but up to you!
Program Overview
- LevelBeginner
- GoalBodybuilding, Muscle & Sculpting
- EquipmentFull Gym
- Program Length12 weeks
- Time Per Workout90 minutes
- CreatedDec 09, 2025 06:50
- Last EditedDec 30, 2025 05:44
Muscle Engagement
Front
Back
MuscleSet
Triceps
12.1%
Front Delts
9.5%
Upper Back
9%
Quadriceps
8.5%
Glutes
7%
Hamstrings
6.8%
Abs
6.8%
Biceps
6.8%
Middle Delts
6%
Chest
5%
Lats
5%
Forearms
4.8%
Rear Delts
4%
Calves
3%
Lower Back
3%
Adductors
1.5%
Abductors
1%
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
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
Incline Bench Press (Barbell)
1
1
1
8 reps
8 reps
5 reps
RPE 9
RPE 8
RPE 9.5
2
T-Bar Row
3
12 reps
RPE 8.5
3
Military Press (Barbell)
3
12 reps
RPE 9
4
Chest Press (Machine)
2
12 reps
RPE 9
5
Pull-Up (Assisted)
2
15 reps
RPE 8.5
6
Shrug (Barbell)
2
15 reps
RPE 9
7
Preacher Curl (EZ Bar)
3
12 reps
RPE 8
8
Tricep Dip (Bodyweight)
3
12 reps
RPE 9
9
Dead Hang
1
1 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
8 reps
8 reps
5 reps
RPE 9
RPE 8
RPE 9.5
2
T-Bar Row
3
12 reps
RPE 8.5
3
Military Press (Barbell)
3
12 reps
RPE 9
4
Chest Press (Machine)
2
12 reps
RPE 9
5
Pull-Up (Assisted)
2
15 reps
RPE 8.5
6
Shrug (Barbell)
2
15 reps
RPE 9
7
Preacher Curl (EZ Bar)
3
12 reps
RPE 8
8
Tricep Dip (Bodyweight)
3
12 reps
RPE 9
9
Dead Hang
1
1 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
8 reps
8 reps
5 reps
RPE 9
RPE 8
RPE 9.5
2
T-Bar Row
3
12 reps
RPE 8.5
3
Military Press (Barbell)
3
12 reps
RPE 9
4
Chest Press (Machine)
2
12 reps
RPE 9
5
Pull-Up (Assisted)
2
15 reps
RPE 8.5
6
Shrug (Barbell)
2
15 reps
RPE 9
7
Preacher Curl (EZ Bar)
3
12 reps
RPE 8
8
Tricep Dip (Bodyweight)
3
12 reps
RPE 9
9
Dead Hang
1
1 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
8 reps
8 reps
5 reps
RPE 9
RPE 8
RPE 9.5
2
T-Bar Row
3
12 reps
RPE 8.5
3
Military Press (Barbell)
3
12 reps
RPE 9
4
Chest Press (Machine)
2
12 reps
RPE 9
5
Pull-Up (Assisted)
2
15 reps
RPE 8.5
6
Shrug (Barbell)
2
15 reps
RPE 9
7
Preacher Curl (EZ Bar)
3
12 reps
RPE 8
8
Tricep Dip (Bodyweight)
3
12 reps
RPE 9
9
Dead Hang
1
1 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
8 reps
8 reps
5 reps
RPE 9
RPE 8
RPE 9.5
2
T-Bar Row
3
12 reps
RPE 8.5
3
Military Press (Barbell)
3
12 reps
RPE 9
4
Chest Press (Machine)
2
12 reps
RPE 9
5
Pull-Up (Assisted)
2
15 reps
RPE 8.5
6
Shrug (Barbell)
2
15 reps
RPE 9
7
Preacher Curl (EZ Bar)
3
12 reps
RPE 8
8
Tricep Dip (Bodyweight)
3
12 reps
RPE 9
9
Dead Hang
1
1 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
8 reps
8 reps
5 reps
RPE 9
RPE 8
RPE 9.5
2
T-Bar Row
3
12 reps
RPE 8.5
3
Military Press (Barbell)
3
12 reps
RPE 9
4
Chest Press (Machine)
2
12 reps
RPE 9
5
Pull-Up (Assisted)
2
15 reps
RPE 8.5
6
Shrug (Barbell)
2
15 reps
RPE 9
7
Preacher Curl (EZ Bar)
3
12 reps
RPE 8
8
Tricep Dip (Bodyweight)
3
12 reps
RPE 9
9
Dead Hang
1
1 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
8 reps
8 reps
5 reps
RPE 9
RPE 8
RPE 9.5
2
T-Bar Row
3
12 reps
RPE 8.5
3
Military Press (Barbell)
3
12 reps
RPE 9
4
Chest Press (Machine)
2
12 reps
RPE 9
5
Pull-Up (Assisted)
2
15 reps
RPE 8.5
6
Shrug (Barbell)
2
15 reps
RPE 9
7
Preacher Curl (EZ Bar)
3
12 reps
RPE 8
8
Tricep Dip (Bodyweight)
3
12 reps
RPE 9
9
Dead Hang
1
1 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
8 reps
8 reps
5 reps
RPE 9
RPE 8
RPE 9.5
2
T-Bar Row
3
12 reps
RPE 8.5
3
Military Press (Barbell)
3
12 reps
RPE 9
4
Chest Press (Machine)
2
12 reps
RPE 9
5
Pull-Up (Assisted)
2
15 reps
RPE 8.5
6
Shrug (Barbell)
2
15 reps
RPE 9
7
Preacher Curl (EZ Bar)
3
12 reps
RPE 8
8
Tricep Dip (Bodyweight)
3
12 reps
RPE 9
9
Dead Hang
1
1 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
8 reps
8 reps
5 reps
RPE 9
RPE 8
RPE 9.5
2
T-Bar Row
3
12 reps
RPE 8.5
3
Military Press (Barbell)
3
12 reps
RPE 9
4
Chest Press (Machine)
2
12 reps
RPE 9
5
Pull-Up (Assisted)
2
15 reps
RPE 8.5
6
Shrug (Barbell)
2
15 reps
RPE 9
7
Preacher Curl (EZ Bar)
3
12 reps
RPE 8
8
Tricep Dip (Bodyweight)
3
12 reps
RPE 9
9
Dead Hang
1
1 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
8 reps
8 reps
5 reps
RPE 9
RPE 8
RPE 9.5
2
T-Bar Row
3
12 reps
RPE 8.5
3
Military Press (Barbell)
3
12 reps
RPE 9
4
Chest Press (Machine)
2
12 reps
RPE 9
5
Pull-Up (Assisted)
2
15 reps
RPE 8.5
6
Shrug (Barbell)
2
15 reps
RPE 9
7
Preacher Curl (EZ Bar)
3
12 reps
RPE 8
8
Tricep Dip (Bodyweight)
3
12 reps
RPE 9
9
Dead Hang
1
1 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
8 reps
8 reps
5 reps
RPE 9
RPE 8
RPE 9.5
2
T-Bar Row
3
12 reps
RPE 8.5
3
Military Press (Barbell)
3
12 reps
RPE 9
4
Chest Press (Machine)
2
12 reps
RPE 9
5
Pull-Up (Assisted)
2
15 reps
RPE 8.5
6
Shrug (Barbell)
2
15 reps
RPE 9
7
Preacher Curl (EZ Bar)
3
12 reps
RPE 8
8
Tricep Dip (Bodyweight)
3
12 reps
RPE 9
9
Dead Hang
1
1 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
8 reps
8 reps
5 reps
RPE 9
RPE 8
RPE 9.5
2
T-Bar Row
3
12 reps
RPE 8.5
3
Military Press (Barbell)
3
12 reps
RPE 9
4
Chest Press (Machine)
2
12 reps
RPE 9
5
Pull-Up (Assisted)
2
15 reps
RPE 8.5
6
Shrug (Barbell)
2
15 reps
RPE 9
7
Preacher Curl (EZ Bar)
3
12 reps
RPE 8
8
Tricep Dip (Bodyweight)
3
12 reps
RPE 9
9
Dead Hang
1
1 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
3
15 reps
RPE 10
2
Hip Adductor (Machine)
1
15 reps
RPE 10
3
Hip Abductor (Machine)
1
15 reps
RPE 10
4
Leg Extension
3
12 reps
RPE 8.5
5
Deadlift (Barbell)
3
8 reps
RPE 9
6
Sissy Squat
3
16 reps
RPE 9.5
7
Hip Thrust (Machine)
1
1
1
16 reps
12 reps
10 reps
RPE 9
RPE 9
RPE 9
8
Decline Crunch
2
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
3
15 reps
RPE 10
2
Hip Adductor (Machine)
1
15 reps
RPE 10
3
Hip Abductor (Machine)
1
15 reps
RPE 10
4
Leg Extension
3
12 reps
RPE 8.5
5
Deadlift (Barbell)
3
8 reps
RPE 9
6
Sissy Squat
3
16 reps
RPE 9.5
7
Hip Thrust (Machine)
1
1
1
16 reps
12 reps
10 reps
RPE 9
RPE 9
RPE 9
8
Decline Crunch
2
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
3
15 reps
RPE 10
2
Hip Adductor (Machine)
1
15 reps
RPE 10
3
Hip Abductor (Machine)
1
15 reps
RPE 10
4
Leg Extension
3
12 reps
RPE 8.5
5
Deadlift (Barbell)
3
8 reps
RPE 9
6
Sissy Squat
3
16 reps
RPE 9.5
7
Hip Thrust (Machine)
1
1
1
16 reps
12 reps
10 reps
RPE 9
RPE 9
RPE 9
8
Decline Crunch
2
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
3
15 reps
RPE 10
2
Hip Adductor (Machine)
1
15 reps
RPE 10
3
Hip Abductor (Machine)
1
15 reps
RPE 10
4
Leg Extension
3
12 reps
RPE 8.5
5
Deadlift (Barbell)
3
8 reps
RPE 9
6
Sissy Squat
3
16 reps
RPE 9.5
7
Hip Thrust (Machine)
1
1
1
16 reps
12 reps
10 reps
RPE 9
RPE 9
RPE 9
8
Decline Crunch
2
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
3
15 reps
RPE 10
2
Hip Adductor (Machine)
1
15 reps
RPE 10
3
Hip Abductor (Machine)
1
15 reps
RPE 10
4
Leg Extension
3
12 reps
RPE 8.5
5
Deadlift (Barbell)
3
8 reps
RPE 9
6
Sissy Squat
3
16 reps
RPE 9.5
7
Hip Thrust (Machine)
1
1
1
16 reps
12 reps
10 reps
RPE 9
RPE 9
RPE 9
8
Decline Crunch
2
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
3
15 reps
RPE 10
2
Hip Adductor (Machine)
1
15 reps
RPE 10
3
Hip Abductor (Machine)
1
15 reps
RPE 10
4
Leg Extension
3
12 reps
RPE 8.5
5
Deadlift (Barbell)
3
8 reps
RPE 9
6
Sissy Squat
3
16 reps
RPE 9.5
7
Hip Thrust (Machine)
1
1
1
16 reps
12 reps
10 reps
RPE 9
RPE 9
RPE 9
8
Decline Crunch
2
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
3
15 reps
RPE 10
2
Hip Adductor (Machine)
1
15 reps
RPE 10
3
Hip Abductor (Machine)
1
15 reps
RPE 10
4
Leg Extension
3
12 reps
RPE 8.5
5
Deadlift (Barbell)
3
8 reps
RPE 9
6
Sissy Squat
3
16 reps
RPE 9.5
7
Hip Thrust (Machine)
1
1
1
16 reps
12 reps
10 reps
RPE 9
RPE 9
RPE 9
8
Decline Crunch
2
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
3
15 reps
RPE 10
2
Hip Adductor (Machine)
1
15 reps
RPE 10
3
Hip Abductor (Machine)
1
15 reps
RPE 10
4
Leg Extension
3
12 reps
RPE 8.5
5
Deadlift (Barbell)
3
8 reps
RPE 9
6
Sissy Squat
3
16 reps
RPE 9.5
7
Hip Thrust (Machine)
1
1
1
16 reps
12 reps
10 reps
RPE 9
RPE 9
RPE 9
8
Decline Crunch
2
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
3
15 reps
RPE 10
2
Hip Adductor (Machine)
1
15 reps
RPE 10
3
Hip Abductor (Machine)
1
15 reps
RPE 10
4
Leg Extension
3
12 reps
RPE 8.5
5
Deadlift (Barbell)
3
8 reps
RPE 9
6
Sissy Squat
3
16 reps
RPE 9.5
7
Hip Thrust (Machine)
1
1
1
16 reps
12 reps
10 reps
RPE 9
RPE 9
RPE 9
8
Decline Crunch
2
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
3
15 reps
RPE 10
2
Hip Adductor (Machine)
1
15 reps
RPE 10
3
Hip Abductor (Machine)
1
15 reps
RPE 10
4
Leg Extension
3
12 reps
RPE 8.5
5
Deadlift (Barbell)
3
8 reps
RPE 9
6
Sissy Squat
3
16 reps
RPE 9.5
7
Hip Thrust (Machine)
1
1
1
16 reps
12 reps
10 reps
RPE 9
RPE 9
RPE 9
8
Decline Crunch
2
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
3
15 reps
RPE 10
2
Hip Adductor (Machine)
1
15 reps
RPE 10
3
Hip Abductor (Machine)
1
15 reps
RPE 10
4
Leg Extension
3
12 reps
RPE 8.5
5
Deadlift (Barbell)
3
8 reps
RPE 9
6
Sissy Squat
3
16 reps
RPE 9.5
7
Hip Thrust (Machine)
1
1
1
16 reps
12 reps
10 reps
RPE 9
RPE 9
RPE 9
8
Decline Crunch
2
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
3
15 reps
RPE 10
2
Hip Adductor (Machine)
1
15 reps
RPE 10
3
Hip Abductor (Machine)
1
15 reps
RPE 10
4
Leg Extension
3
12 reps
RPE 8.5
5
Deadlift (Barbell)
3
8 reps
RPE 9
6
Sissy Squat
3
16 reps
RPE 9.5
7
Hip Thrust (Machine)
1
1
1
16 reps
12 reps
10 reps
RPE 9
RPE 9
RPE 9
8
Decline Crunch
2
10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8 reps
RPE 9
2
Barbell Row
3
12 reps
RPE 9.5
3
Seated Overhead Press (Dumbbell)
3
12 reps
RPE 9
4
Chest Fly (Machine)
2
12 reps
RPE 9
5
Lat Pulldown
2
12 reps
RPE 8.5
6
Lateral Raise (Cable)
2
6 reps
RPE 10
7
French Press
3
8 reps
RPE 9
8
Bicep Curl (EZ Bar)
3
12 reps
RPE 9
9
Dead Hang
1
1 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8 reps
RPE 9
2
Barbell Row
3
12 reps
RPE 9.5
3
Seated Overhead Press (Dumbbell)
3
12 reps
RPE 9
4
Chest Fly (Machine)
2
12 reps
RPE 9
5
Lat Pulldown
2
12 reps
RPE 8.5
6
Lateral Raise (Cable)
2
6 reps
RPE 10
7
French Press
3
8 reps
RPE 9
8
Bicep Curl (EZ Bar)
3
12 reps
RPE 9
9
Dead Hang
1
1 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8 reps
RPE 9
2
Barbell Row
3
12 reps
RPE 9.5
3
Seated Overhead Press (Dumbbell)
3
12 reps
RPE 9
4
Chest Fly (Machine)
2
12 reps
RPE 9
5
Lat Pulldown
2
12 reps
RPE 8.5
6
Lateral Raise (Cable)
2
6 reps
RPE 10
7
French Press
3
8 reps
RPE 9
8
Bicep Curl (EZ Bar)
3
12 reps
RPE 9
9
Dead Hang
1
1 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8 reps
RPE 9
2
Barbell Row
3
12 reps
RPE 9.5
3
Seated Overhead Press (Dumbbell)
3
12 reps
RPE 9
4
Chest Fly (Machine)
2
12 reps
RPE 9
5
Lat Pulldown
2
12 reps
RPE 8.5
6
Lateral Raise (Cable)
2
6 reps
RPE 10
7
French Press
3
8 reps
RPE 9
8
Bicep Curl (EZ Bar)
3
12 reps
RPE 9
9
Dead Hang
1
1 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8 reps
RPE 9
2
Barbell Row
3
12 reps
RPE 9.5
3
Seated Overhead Press (Dumbbell)
3
12 reps
RPE 9
4
Chest Fly (Machine)
2
12 reps
RPE 9
5
Lat Pulldown
2
12 reps
RPE 8.5
6
Lateral Raise (Cable)
2
6 reps
RPE 10
7
French Press
3
8 reps
RPE 9
8
Bicep Curl (EZ Bar)
3
12 reps
RPE 9
9
Dead Hang
1
1 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8 reps
RPE 9
2
Barbell Row
3
12 reps
RPE 9.5
3
Seated Overhead Press (Dumbbell)
3
12 reps
RPE 9
4
Chest Fly (Machine)
2
12 reps
RPE 9
5
Lat Pulldown
2
12 reps
RPE 8.5
6
Lateral Raise (Cable)
2
6 reps
RPE 10
7
French Press
3
8 reps
RPE 9
8
Bicep Curl (EZ Bar)
3
12 reps
RPE 9
9
Dead Hang
1
1 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8 reps
RPE 9
2
Barbell Row
3
12 reps
RPE 9.5
3
Seated Overhead Press (Dumbbell)
3
12 reps
RPE 9
4
Chest Fly (Machine)
2
12 reps
RPE 9
5
Lat Pulldown
2
12 reps
RPE 8.5
6
Lateral Raise (Cable)
2
6 reps
RPE 10
7
French Press
3
8 reps
RPE 9
8
Bicep Curl (EZ Bar)
3
12 reps
RPE 9
9
Dead Hang
1
1 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8 reps
RPE 9
2
Barbell Row
3
12 reps
RPE 9.5
3
Seated Overhead Press (Dumbbell)
3
12 reps
RPE 9
4
Chest Fly (Machine)
2
12 reps
RPE 9
5
Lat Pulldown
2
12 reps
RPE 8.5
6
Lateral Raise (Cable)
2
6 reps
RPE 10
7
French Press
3
8 reps
RPE 9
8
Bicep Curl (EZ Bar)
3
12 reps
RPE 9
9
Dead Hang
1
1 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8 reps
RPE 9
2
Barbell Row
3
12 reps
RPE 9.5
3
Seated Overhead Press (Dumbbell)
3
12 reps
RPE 9
4
Chest Fly (Machine)
2
12 reps
RPE 9
5
Lat Pulldown
2
12 reps
RPE 8.5
6
Lateral Raise (Cable)
2
6 reps
RPE 10
7
French Press
3
8 reps
RPE 9
8
Bicep Curl (EZ Bar)
3
12 reps
RPE 9
9
Dead Hang
1
1 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8 reps
RPE 9
2
Barbell Row
3
12 reps
RPE 9.5
3
Seated Overhead Press (Dumbbell)
3
12 reps
RPE 9
4
Chest Fly (Machine)
2
12 reps
RPE 9
5
Lat Pulldown
2
12 reps
RPE 8.5
6
Lateral Raise (Cable)
2
6 reps
RPE 10
7
French Press
3
8 reps
RPE 9
8
Bicep Curl (EZ Bar)
3
12 reps
RPE 9
9
Dead Hang
1
1 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8 reps
RPE 9
2
Barbell Row
3
12 reps
RPE 9.5
3
Seated Overhead Press (Dumbbell)
3
12 reps
RPE 9
4
Chest Fly (Machine)
2
12 reps
RPE 9
5
Lat Pulldown
2
12 reps
RPE 8.5
6
Lateral Raise (Cable)
2
6 reps
RPE 10
7
French Press
3
8 reps
RPE 9
8
Bicep Curl (EZ Bar)
3
12 reps
RPE 9
9
Dead Hang
1
1 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8 reps
RPE 9
2
Barbell Row
3
12 reps
RPE 9.5
3
Seated Overhead Press (Dumbbell)
3
12 reps
RPE 9
4
Chest Fly (Machine)
2
12 reps
RPE 9
5
Lat Pulldown
2
12 reps
RPE 8.5
6
Lateral Raise (Cable)
2
6 reps
RPE 10
7
French Press
3
8 reps
RPE 9
8
Bicep Curl (EZ Bar)
3
12 reps
RPE 9
9
Dead Hang
1
1 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
3
15 reps
RPE 10
2
Hip Adductor (Machine)
1
15 reps
RPE 10
3
Hip Abductor (Machine)
1
15 reps
RPE 10
4
Lying Leg Curl
2
12 reps
RPE 9
5
Hack Squat
3
10 reps
RPE 9
6
Romanian Deadlift (Barbell)
3
12 reps
RPE 8
7
Walking Lunge (Dumbbell)
2
15 reps
RPE 10
8
Dragon Flag
3
10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
3
15 reps
RPE 10
2
Hip Adductor (Machine)
1
15 reps
RPE 10
3
Hip Abductor (Machine)
1
15 reps
RPE 10
4
Lying Leg Curl
2
12 reps
RPE 9
5
Hack Squat
3
10 reps
RPE 9
6
Romanian Deadlift (Barbell)
3
12 reps
RPE 8
7
Walking Lunge (Dumbbell)
2
15 reps
RPE 10
8
Dragon Flag
3
10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
3
15 reps
RPE 10
2
Hip Adductor (Machine)
1
15 reps
RPE 10
3
Hip Abductor (Machine)
1
15 reps
RPE 10
4
Lying Leg Curl
2
12 reps
RPE 9
5
Hack Squat
3
10 reps
RPE 9
6
Romanian Deadlift (Barbell)
3
12 reps
RPE 8
7
Walking Lunge (Dumbbell)
2
15 reps
RPE 10
8
Dragon Flag
3
10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
3
15 reps
RPE 10
2
Hip Adductor (Machine)
1
15 reps
RPE 10
3
Hip Abductor (Machine)
1
15 reps
RPE 10
4
Lying Leg Curl
2
12 reps
RPE 9
5
Hack Squat
3
10 reps
RPE 9
6
Romanian Deadlift (Barbell)
3
12 reps
RPE 8
7
Walking Lunge (Dumbbell)
2
15 reps
RPE 10
8
Dragon Flag
3
10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
3
15 reps
RPE 10
2
Hip Adductor (Machine)
1
15 reps
RPE 10
3
Hip Abductor (Machine)
1
15 reps
RPE 10
4
Lying Leg Curl
2
12 reps
RPE 9
5
Hack Squat
3
10 reps
RPE 9
6
Romanian Deadlift (Barbell)
3
12 reps
RPE 8
7
Walking Lunge (Dumbbell)
2
15 reps
RPE 10
8
Dragon Flag
3
10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
3
15 reps
RPE 10
2
Hip Adductor (Machine)
1
15 reps
RPE 10
3
Hip Abductor (Machine)
1
15 reps
RPE 10
4
Lying Leg Curl
2
12 reps
RPE 9
5
Hack Squat
3
10 reps
RPE 9
6
Romanian Deadlift (Barbell)
3
12 reps
RPE 8
7
Walking Lunge (Dumbbell)
2
15 reps
RPE 10
8
Dragon Flag
3
10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
3
15 reps
RPE 10
2
Hip Adductor (Machine)
1
15 reps
RPE 10
3
Hip Abductor (Machine)
1
15 reps
RPE 10
4
Lying Leg Curl
2
12 reps
RPE 9
5
Hack Squat
3
10 reps
RPE 9
6
Romanian Deadlift (Barbell)
3
12 reps
RPE 8
7
Walking Lunge (Dumbbell)
2
15 reps
RPE 10
8
Dragon Flag
3
10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
3
15 reps
RPE 10
2
Hip Adductor (Machine)
1
15 reps
RPE 10
3
Hip Abductor (Machine)
1
15 reps
RPE 10
4
Lying Leg Curl
2
12 reps
RPE 9
5
Hack Squat
3
10 reps
RPE 9
6
Romanian Deadlift (Barbell)
3
12 reps
RPE 8
7
Walking Lunge (Dumbbell)
2
15 reps
RPE 10
8
Dragon Flag
3
10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
3
15 reps
RPE 10
2
Hip Adductor (Machine)
1
15 reps
RPE 10
3
Hip Abductor (Machine)
1
15 reps
RPE 10
4
Lying Leg Curl
2
12 reps
RPE 9
5
Hack Squat
3
10 reps
RPE 9
6
Romanian Deadlift (Barbell)
3
12 reps
RPE 8
7
Walking Lunge (Dumbbell)
2
15 reps
RPE 10
8
Dragon Flag
3
10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
3
15 reps
RPE 10
2
Hip Adductor (Machine)
1
15 reps
RPE 10
3
Hip Abductor (Machine)
1
15 reps
RPE 10
4
Lying Leg Curl
2
12 reps
RPE 9
5
Hack Squat
3
10 reps
RPE 9
6
Romanian Deadlift (Barbell)
3
12 reps
RPE 8
7
Walking Lunge (Dumbbell)
2
15 reps
RPE 10
8
Dragon Flag
3
10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
3
15 reps
RPE 10
2
Hip Adductor (Machine)
1
15 reps
RPE 10
3
Hip Abductor (Machine)
1
15 reps
RPE 10
4
Lying Leg Curl
2
12 reps
RPE 9
5
Hack Squat
3
10 reps
RPE 9
6
Romanian Deadlift (Barbell)
3
12 reps
RPE 8
7
Walking Lunge (Dumbbell)
2
15 reps
RPE 10
8
Dragon Flag
3
10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
3
15 reps
RPE 10
2
Hip Adductor (Machine)
1
15 reps
RPE 10
3
Hip Abductor (Machine)
1
15 reps
RPE 10
4
Lying Leg Curl
2
12 reps
RPE 9
5
Hack Squat
3
10 reps
RPE 9
6
Romanian Deadlift (Barbell)
3
12 reps
RPE 8
7
Walking Lunge (Dumbbell)
2
15 reps
RPE 10
8
Dragon Flag
3
10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Machine)
2
12 reps
RPE 9
2
Bayesian Curl
2
12 reps
RPE 10
3
Overhead Tricep Extension (Cable)
2
15 reps
RPE 9
4
Hammer Curl (Dumbbell)
1
12 reps
RPE 10
5
French Press
2
10 reps
RPE 9
6
Concentration Curl
1
9 reps
RPE 10
7
Y Raise (Dumbbell)
2
12 reps
RPE 9
8A
Reverse Wrist Curl (Dumbbell)
2
12 reps
RPE 9
8B
Wrist Curls
2
12 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Machine)
2
12 reps
RPE 9
2
Bayesian Curl
2
12 reps
RPE 10
3
Overhead Tricep Extension (Cable)
2
15 reps
RPE 9
4
Hammer Curl (Dumbbell)
1
12 reps
RPE 10
5
French Press
2
10 reps
RPE 9
6
Concentration Curl
1
9 reps
RPE 10
7
Y Raise (Dumbbell)
2
12 reps
RPE 9
8A
Reverse Wrist Curl (Dumbbell)
2
12 reps
RPE 9
8B
Wrist Curls
2
12 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Machine)
2
12 reps
RPE 9
2
Bayesian Curl
2
12 reps
RPE 10
3
Overhead Tricep Extension (Cable)
2
15 reps
RPE 9
4
Hammer Curl (Dumbbell)
1
12 reps
RPE 10
5
French Press
2
10 reps
RPE 9
6
Concentration Curl
1
9 reps
RPE 10
7
Y Raise (Dumbbell)
2
12 reps
RPE 9
8A
Reverse Wrist Curl (Dumbbell)
2
12 reps
RPE 9
8B
Wrist Curls
2
12 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Machine)
2
12 reps
RPE 9
2
Bayesian Curl
2
12 reps
RPE 10
3
Overhead Tricep Extension (Cable)
2
15 reps
RPE 9
4
Hammer Curl (Dumbbell)
1
12 reps
RPE 10
5
French Press
2
10 reps
RPE 9
6
Concentration Curl
1
9 reps
RPE 10
7
Y Raise (Dumbbell)
2
12 reps
RPE 9
8A
Reverse Wrist Curl (Dumbbell)
2
12 reps
RPE 9
8B
Wrist Curls
2
12 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Machine)
2
12 reps
RPE 9
2
Bayesian Curl
2
12 reps
RPE 10
3
Overhead Tricep Extension (Cable)
2
15 reps
RPE 9
4
Hammer Curl (Dumbbell)
1
12 reps
RPE 10
5
French Press
2
10 reps
RPE 9
6
Concentration Curl
1
9 reps
RPE 10
7
Y Raise (Dumbbell)
2
12 reps
RPE 9
8A
Reverse Wrist Curl (Dumbbell)
2
12 reps
RPE 9
8B
Wrist Curls
2
12 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Machine)
2
12 reps
RPE 9
2
Bayesian Curl
2
12 reps
RPE 10
3
Overhead Tricep Extension (Cable)
2
15 reps
RPE 9
4
Hammer Curl (Dumbbell)
1
12 reps
RPE 10
5
French Press
2
10 reps
RPE 9
6
Concentration Curl
1
9 reps
RPE 10
7
Y Raise (Dumbbell)
2
12 reps
RPE 9
8A
Reverse Wrist Curl (Dumbbell)
2
12 reps
RPE 9
8B
Wrist Curls
2
12 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Machine)
2
12 reps
RPE 9
2
Bayesian Curl
2
12 reps
RPE 10
3
Overhead Tricep Extension (Cable)
2
15 reps
RPE 9
4
Hammer Curl (Dumbbell)
1
12 reps
RPE 10
5
French Press
2
10 reps
RPE 9
6
Concentration Curl
1
9 reps
RPE 10
7
Y Raise (Dumbbell)
2
12 reps
RPE 9
8A
Reverse Wrist Curl (Dumbbell)
2
12 reps
RPE 9
8B
Wrist Curls
2
12 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Machine)
2
12 reps
RPE 9
2
Bayesian Curl
2
12 reps
RPE 10
3
Overhead Tricep Extension (Cable)
2
15 reps
RPE 9
4
Hammer Curl (Dumbbell)
1
12 reps
RPE 10
5
French Press
2
10 reps
RPE 9
6
Concentration Curl
1
9 reps
RPE 10
7
Y Raise (Dumbbell)
2
12 reps
RPE 9
8A
Reverse Wrist Curl (Dumbbell)
2
12 reps
RPE 9
8B
Wrist Curls
2
12 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Machine)
2
12 reps
RPE 9
2
Bayesian Curl
2
12 reps
RPE 10
3
Overhead Tricep Extension (Cable)
2
15 reps
RPE 9
4
Hammer Curl (Dumbbell)
1
12 reps
RPE 10
5
French Press
2
10 reps
RPE 9
6
Concentration Curl
1
9 reps
RPE 10
7
Y Raise (Dumbbell)
2
12 reps
RPE 9
8A
Reverse Wrist Curl (Dumbbell)
2
12 reps
RPE 9
8B
Wrist Curls
2
12 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Machine)
2
12 reps
RPE 9
2
Bayesian Curl
2
12 reps
RPE 10
3
Overhead Tricep Extension (Cable)
2
15 reps
RPE 9
4
Hammer Curl (Dumbbell)
1
12 reps
RPE 10
5
French Press
2
10 reps
RPE 9
6
Concentration Curl
1
9 reps
RPE 10
7
Y Raise (Dumbbell)
2
12 reps
RPE 9
8A
Reverse Wrist Curl (Dumbbell)
2
12 reps
RPE 9
8B
Wrist Curls
2
12 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Machine)
2
12 reps
RPE 9
2
Bayesian Curl
2
12 reps
RPE 10
3
Overhead Tricep Extension (Cable)
2
15 reps
RPE 9
4
Hammer Curl (Dumbbell)
1
12 reps
RPE 10
5
French Press
2
10 reps
RPE 9
6
Concentration Curl
1
9 reps
RPE 10
7
Y Raise (Dumbbell)
2
12 reps
RPE 9
8A
Reverse Wrist Curl (Dumbbell)
2
12 reps
RPE 9
8B
Wrist Curls
2
12 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Machine)
2
12 reps
RPE 9
2
Bayesian Curl
2
12 reps
RPE 10
3
Overhead Tricep Extension (Cable)
2
15 reps
RPE 9
4
Hammer Curl (Dumbbell)
1
12 reps
RPE 10
5
French Press
2
10 reps
RPE 9
6
Concentration Curl
1
9 reps
RPE 10
7
Y Raise (Dumbbell)
2
12 reps
RPE 9
8A
Reverse Wrist Curl (Dumbbell)
2
12 reps
RPE 9
8B
Wrist Curls
2
12 reps
RPE 9
Week 1
1 / 12 Weeks
Day 4
1
Calf Raise (Machine)3 Sets
15 Reps
@10
2
Hip Adductor (Machine)1 Set
15 Reps
@10
3
Hip Abductor (Machine)1 Set
15 Reps
@10
4
Lying Leg Curl2 Sets
12 Reps
@9
5
Hack Squat3 Sets
10 Reps
@9
6
Romanian Deadlift (Barbell)3 Sets
12 Reps
@8
7
Walking Lunge (Dumbbell)2 Sets
15 Reps
@10
8
Dragon Flag3 Sets
10 Reps
@10
Day 2
1
Calf Raise (Machine)3 Sets
15 Reps
@10
2
Hip Adductor (Machine)1 Set
15 Reps
@10
3
Hip Abductor (Machine)1 Set
15 Reps
@10
4
Leg Extension3 Sets
12 Reps
@8.5
5
Deadlift (Barbell)3 Sets
8 Reps
@9
6
Sissy Squat3 Sets
16 Reps
@9.5
7
Hip Thrust (Machine)1 Set
1 Set
1 Set
16 Reps
12 Reps
10 Reps
@9
@9
@9
8
Decline Crunch2 Sets
10 Reps
@9
Day 1
1
Incline Bench Press (Barbell)1 Set
1 Set
1 Set
8 Reps
8 Reps
5 Reps
@9
@8
@9.5
2
T-Bar Row3 Sets
12 Reps
@8.5
3
Military Press (Barbell)3 Sets
12 Reps
@9
4
Chest Press (Machine)2 Sets
12 Reps
@9
5
Pull-Up (Assisted)2 Sets
15 Reps
@8.5
6
Shrug (Barbell)2 Sets
15 Reps
@9
7
Preacher Curl (EZ Bar)3 Sets
12 Reps
@8
8
Tricep Dip (Bodyweight)3 Sets
12 Reps
@9
9
Dead Hang1 Set
1 Reps
@10
Day 3
1
Incline Bench Press (Barbell)3 Sets
8 Reps
@9
2
Barbell Row3 Sets
12 Reps
@9.5
3
Seated Overhead Press (Dumbbell)3 Sets
12 Reps
@9
4
Chest Fly (Machine)2 Sets
12 Reps
@9
5
Lat Pulldown2 Sets
12 Reps
@8.5
6
Lateral Raise (Cable)2 Sets
6 Reps
@10
7
French Press3 Sets
8 Reps
@9
8
Bicep Curl (EZ Bar)3 Sets
12 Reps
@9
9
Dead Hang1 Set
1 Reps
@10
Day 5
1
Rear Delt Fly (Machine)2 Sets
12 Reps
@9
2
Bayesian Curl2 Sets
12 Reps
@10
3
Overhead Tricep Extension (Cable)2 Sets
15 Reps
@9
4
Hammer Curl (Dumbbell)1 Set
12 Reps
@10
5
French Press2 Sets
10 Reps
@9
6
Concentration Curl1 Set
9 Reps
@10
7
Y Raise (Dumbbell)2 Sets
12 Reps
@9
8A
Reverse Wrist Curl (Dumbbell)2 Sets
12 Reps
@9
8B
Wrist Curls2 Sets
12 Reps
@9