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AI OPTIMUM 😹 U/L 4 day split (Upper focused)

by Keven Lan

Program Description

optimized 4-day Upper/Lower split, incorporating: ✅ Upper body emphasis ✅ Minimal glute and hamstring development, focusing on quads ✅ Smart, consistent rep schemes: • 4 sets of 5–8 reps for compound lifts • 3 sets of 8–15 reps for isolation/accessory work ✅ Lower volume is reduced while still making gains ✅ Light upper body accessory work on Day 5 PROGRESSIVE OVERLOAD IS KEY.

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    80 minutes
  • Created
    Jun 04, 2025 08:14
  • Last Edited
    Jun 05, 2025 07:29
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
5-8 reps
RPE 10
2
Pull-Up (Weighted)
4
5-8 reps
RPE 10
3
Seated Wide-Grip Row (Cable)
3
8-15 reps
RPE 10
4
Chest Fly (Cable)
3
8-15 reps
RPE 10
5
JM Press
3
8-15 reps
RPE 10
6
Bayesian Curl
1
2
8-15 reps
8-15 reps
RPE 10
RPE 10
7
Lateral Raise (Cable)
3
8-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
5-8 reps
RPE 10
2
Pull-Up (Weighted)
4
5-8 reps
RPE 10
3
Seated Wide-Grip Row (Cable)
3
8-15 reps
RPE 10
4
Chest Fly (Cable)
3
8-15 reps
RPE 10
5
JM Press
3
8-15 reps
RPE 10
6
Bayesian Curl
1
2
8-15 reps
8-15 reps
RPE 10
RPE 10
7
Lateral Raise (Cable)
3
8-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
5-8 reps
RPE 10
2
Pull-Up (Weighted)
4
5-8 reps
RPE 10
3
Seated Wide-Grip Row (Cable)
3
8-15 reps
RPE 10
4
Chest Fly (Cable)
3
8-15 reps
RPE 10
5
JM Press
3
8-15 reps
RPE 10
6
Bayesian Curl
1
2
8-15 reps
8-15 reps
RPE 10
RPE 10
7
Lateral Raise (Cable)
3
8-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
5-8 reps
RPE 10
2
Pull-Up (Weighted)
4
5-8 reps
RPE 10
3
Seated Wide-Grip Row (Cable)
3
8-15 reps
RPE 10
4
Chest Fly (Cable)
3
8-15 reps
RPE 10
5
JM Press
3
8-15 reps
RPE 10
6
Bayesian Curl
1
2
8-15 reps
8-15 reps
RPE 10
RPE 10
7
Lateral Raise (Cable)
3
8-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
5-8 reps
RPE 10
2
Pull-Up (Weighted)
4
5-8 reps
RPE 10
3
Seated Wide-Grip Row (Cable)
3
8-15 reps
RPE 10
4
Chest Fly (Cable)
3
8-15 reps
RPE 10
5
JM Press
3
8-15 reps
RPE 10
6
Bayesian Curl
1
2
8-15 reps
8-15 reps
RPE 10
RPE 10
7
Lateral Raise (Cable)
3
8-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
5-8 reps
RPE 10
2
Pull-Up (Weighted)
4
5-8 reps
RPE 10
3
Seated Wide-Grip Row (Cable)
3
8-15 reps
RPE 10
4
Chest Fly (Cable)
3
8-15 reps
RPE 10
5
JM Press
3
8-15 reps
RPE 10
6
Bayesian Curl
1
2
8-15 reps
8-15 reps
RPE 10
RPE 10
7
Lateral Raise (Cable)
3
8-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
5-8 reps
RPE 10
2
Pull-Up (Weighted)
4
5-8 reps
RPE 10
3
Seated Wide-Grip Row (Cable)
3
8-15 reps
RPE 10
4
Chest Fly (Cable)
3
8-15 reps
RPE 10
5
JM Press
3
8-15 reps
RPE 10
6
Bayesian Curl
1
2
8-15 reps
8-15 reps
RPE 10
RPE 10
7
Lateral Raise (Cable)
3
8-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
5-8 reps
RPE 10
2
Pull-Up (Weighted)
4
5-8 reps
RPE 10
3
Seated Wide-Grip Row (Cable)
3
8-15 reps
RPE 10
4
Chest Fly (Cable)
3
8-15 reps
RPE 10
5
JM Press
3
8-15 reps
RPE 10
6
Bayesian Curl
1
2
8-15 reps
8-15 reps
RPE 10
RPE 10
7
Lateral Raise (Cable)
3
8-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
5-8 reps
RPE 10
2
Pull-Up (Weighted)
4
5-8 reps
RPE 10
3
Seated Wide-Grip Row (Cable)
3
8-15 reps
RPE 10
4
Chest Fly (Cable)
3
8-15 reps
RPE 10
5
JM Press
3
8-15 reps
RPE 10
6
Bayesian Curl
1
2
8-15 reps
8-15 reps
RPE 10
RPE 10
7
Lateral Raise (Cable)
3
8-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
5-8 reps
RPE 10
2
Pull-Up (Weighted)
4
5-8 reps
RPE 10
3
Seated Wide-Grip Row (Cable)
3
8-15 reps
RPE 10
4
Chest Fly (Cable)
3
8-15 reps
RPE 10
5
JM Press
3
8-15 reps
RPE 10
6
Bayesian Curl
1
2
8-15 reps
8-15 reps
RPE 10
RPE 10
7
Lateral Raise (Cable)
3
8-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
5-8 reps
RPE 10
2
Pull-Up (Weighted)
4
5-8 reps
RPE 10
3
Seated Wide-Grip Row (Cable)
3
8-15 reps
RPE 10
4
Chest Fly (Cable)
3
8-15 reps
RPE 10
5
JM Press
3
8-15 reps
RPE 10
6
Bayesian Curl
1
2
8-15 reps
8-15 reps
RPE 10
RPE 10
7
Lateral Raise (Cable)
3
8-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
5-8 reps
RPE 10
2
Pull-Up (Weighted)
4
5-8 reps
RPE 10
3
Seated Wide-Grip Row (Cable)
3
8-15 reps
RPE 10
4
Chest Fly (Cable)
3
8-15 reps
RPE 10
5
JM Press
3
8-15 reps
RPE 10
6
Bayesian Curl
1
2
8-15 reps
8-15 reps
RPE 10
RPE 10
7
Lateral Raise (Cable)
3
8-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
5-8 reps
RPE 10
2
Lying Leg Curl
3
6-12 reps
RPE 10
3
Leg Extension
3
8-15 reps
RPE 10
4
Standing Calf Raise
3
8-15 reps
RPE 10
5
Hanging Leg Raise
3
8-15 reps
RPE 10
6
Cable Crunch
3
8-15 reps
RPE 10
7
Wrist Curls
3
8-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
5-8 reps
RPE 10
2
Lying Leg Curl
3
6-12 reps
RPE 10
3
Leg Extension
3
8-15 reps
RPE 10
4
Standing Calf Raise
3
8-15 reps
RPE 10
5
Hanging Leg Raise
3
8-15 reps
RPE 10
6
Cable Crunch
3
8-15 reps
RPE 10
7
Wrist Curls
3
8-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
5-8 reps
RPE 10
2
Lying Leg Curl
3
6-12 reps
RPE 10
3
Leg Extension
3
8-15 reps
RPE 10
4
Standing Calf Raise
3
8-15 reps
RPE 10
5
Hanging Leg Raise
3
8-15 reps
RPE 10
6
Cable Crunch
3
8-15 reps
RPE 10
7
Wrist Curls
3
8-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
5-8 reps
RPE 10
2
Lying Leg Curl
3
6-12 reps
RPE 10
3
Leg Extension
3
8-15 reps
RPE 10
4
Standing Calf Raise
3
8-15 reps
RPE 10
5
Hanging Leg Raise
3
8-15 reps
RPE 10
6
Cable Crunch
3
8-15 reps
RPE 10
7
Wrist Curls
3
8-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
5-8 reps
RPE 10
2
Lying Leg Curl
3
6-12 reps
RPE 10
3
Leg Extension
3
8-15 reps
RPE 10
4
Standing Calf Raise
3
8-15 reps
RPE 10
5
Hanging Leg Raise
3
8-15 reps
RPE 10
6
Cable Crunch
3
8-15 reps
RPE 10
7
Wrist Curls
3
8-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
5-8 reps
RPE 10
2
Lying Leg Curl
3
6-12 reps
RPE 10
3
Leg Extension
3
8-15 reps
RPE 10
4
Standing Calf Raise
3
8-15 reps
RPE 10
5
Hanging Leg Raise
3
8-15 reps
RPE 10
6
Cable Crunch
3
8-15 reps
RPE 10
7
Wrist Curls
3
8-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
5-8 reps
RPE 10
2
Lying Leg Curl
3
6-12 reps
RPE 10
3
Leg Extension
3
8-15 reps
RPE 10
4
Standing Calf Raise
3
8-15 reps
RPE 10
5
Hanging Leg Raise
3
8-15 reps
RPE 10
6
Cable Crunch
3
8-15 reps
RPE 10
7
Wrist Curls
3
8-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
5-8 reps
RPE 10
2
Lying Leg Curl
3
6-12 reps
RPE 10
3
Leg Extension
3
8-15 reps
RPE 10
4
Standing Calf Raise
3
8-15 reps
RPE 10
5
Hanging Leg Raise
3
8-15 reps
RPE 10
6
Cable Crunch
3
8-15 reps
RPE 10
7
Wrist Curls
3
8-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
5-8 reps
RPE 10
2
Lying Leg Curl
3
6-12 reps
RPE 10
3
Leg Extension
3
8-15 reps
RPE 10
4
Standing Calf Raise
3
8-15 reps
RPE 10
5
Hanging Leg Raise
3
8-15 reps
RPE 10
6
Cable Crunch
3
8-15 reps
RPE 10
7
Wrist Curls
3
8-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
5-8 reps
RPE 10
2
Lying Leg Curl
3
6-12 reps
RPE 10
3
Leg Extension
3
8-15 reps
RPE 10
4
Standing Calf Raise
3
8-15 reps
RPE 10
5
Hanging Leg Raise
3
8-15 reps
RPE 10
6
Cable Crunch
3
8-15 reps
RPE 10
7
Wrist Curls
3
8-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
5-8 reps
RPE 10
2
Lying Leg Curl
3
6-12 reps
RPE 10
3
Leg Extension
3
8-15 reps
RPE 10
4
Standing Calf Raise
3
8-15 reps
RPE 10
5
Hanging Leg Raise
3
8-15 reps
RPE 10
6
Cable Crunch
3
8-15 reps
RPE 10
7
Wrist Curls
3
8-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
5-8 reps
RPE 10
2
Lying Leg Curl
3
6-12 reps
RPE 10
3
Leg Extension
3
8-15 reps
RPE 10
4
Standing Calf Raise
3
8-15 reps
RPE 10
5
Hanging Leg Raise
3
8-15 reps
RPE 10
6
Cable Crunch
3
8-15 reps
RPE 10
7
Wrist Curls
3
8-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5-8 reps
RPE 10
2
Wide Grip Lat Pulldown
4
5-8 reps
RPE 10
3
Seated Row (Cable)
3
8-15 reps
RPE 10
4
Overhead Tricep Extension (Cable)
3
8-15 reps
RPE 10
5
Incline Curl (Dumbbell)
3
8-15 reps
RPE 10
6
Lateral Raise (Dumbbell)
3
8-15 reps
RPE 10
7
Rear Delt Fly (Machine)
3
8-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5-8 reps
RPE 10
2
Wide Grip Lat Pulldown
4
5-8 reps
RPE 10
3
Seated Row (Cable)
3
8-15 reps
RPE 10
4
Overhead Tricep Extension (Cable)
3
8-15 reps
RPE 10
5
Incline Curl (Dumbbell)
3
8-15 reps
RPE 10
6
Lateral Raise (Dumbbell)
3
8-15 reps
RPE 10
7
Rear Delt Fly (Machine)
3
8-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5-8 reps
RPE 10
2
Wide Grip Lat Pulldown
4
5-8 reps
RPE 10
3
Seated Row (Cable)
3
8-15 reps
RPE 10
4
Overhead Tricep Extension (Cable)
3
8-15 reps
RPE 10
5
Incline Curl (Dumbbell)
3
8-15 reps
RPE 10
6
Lateral Raise (Dumbbell)
3
8-15 reps
RPE 10
7
Rear Delt Fly (Machine)
3
8-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5-8 reps
RPE 10
2
Wide Grip Lat Pulldown
4
5-8 reps
RPE 10
3
Seated Row (Cable)
3
8-15 reps
RPE 10
4
Overhead Tricep Extension (Cable)
3
8-15 reps
RPE 10
5
Incline Curl (Dumbbell)
3
8-15 reps
RPE 10
6
Lateral Raise (Dumbbell)
3
8-15 reps
RPE 10
7
Rear Delt Fly (Machine)
3
8-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5-8 reps
RPE 10
2
Wide Grip Lat Pulldown
4
5-8 reps
RPE 10
3
Seated Row (Cable)
3
8-15 reps
RPE 10
4
Overhead Tricep Extension (Cable)
3
8-15 reps
RPE 10
5
Incline Curl (Dumbbell)
3
8-15 reps
RPE 10
6
Lateral Raise (Dumbbell)
3
8-15 reps
RPE 10
7
Rear Delt Fly (Machine)
3
8-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5-8 reps
RPE 10
2
Wide Grip Lat Pulldown
4
5-8 reps
RPE 10
3
Seated Row (Cable)
3
8-15 reps
RPE 10
4
Overhead Tricep Extension (Cable)
3
8-15 reps
RPE 10
5
Incline Curl (Dumbbell)
3
8-15 reps
RPE 10
6
Lateral Raise (Dumbbell)
3
8-15 reps
RPE 10
7
Rear Delt Fly (Machine)
3
8-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5-8 reps
RPE 10
2
Wide Grip Lat Pulldown
4
5-8 reps
RPE 10
3
Seated Row (Cable)
3
8-15 reps
RPE 10
4
Overhead Tricep Extension (Cable)
3
8-15 reps
RPE 10
5
Incline Curl (Dumbbell)
3
8-15 reps
RPE 10
6
Lateral Raise (Dumbbell)
3
8-15 reps
RPE 10
7
Rear Delt Fly (Machine)
3
8-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5-8 reps
RPE 10
2
Wide Grip Lat Pulldown
4
5-8 reps
RPE 10
3
Seated Row (Cable)
3
8-15 reps
RPE 10
4
Overhead Tricep Extension (Cable)
3
8-15 reps
RPE 10
5
Incline Curl (Dumbbell)
3
8-15 reps
RPE 10
6
Lateral Raise (Dumbbell)
3
8-15 reps
RPE 10
7
Rear Delt Fly (Machine)
3
8-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5-8 reps
RPE 10
2
Wide Grip Lat Pulldown
4
5-8 reps
RPE 10
3
Seated Row (Cable)
3
8-15 reps
RPE 10
4
Overhead Tricep Extension (Cable)
3
8-15 reps
RPE 10
5
Incline Curl (Dumbbell)
3
8-15 reps
RPE 10
6
Lateral Raise (Dumbbell)
3
8-15 reps
RPE 10
7
Rear Delt Fly (Machine)
3
8-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5-8 reps
RPE 10
2
Wide Grip Lat Pulldown
4
5-8 reps
RPE 10
3
Seated Row (Cable)
3
8-15 reps
RPE 10
4
Overhead Tricep Extension (Cable)
3
8-15 reps
RPE 10
5
Incline Curl (Dumbbell)
3
8-15 reps
RPE 10
6
Lateral Raise (Dumbbell)
3
8-15 reps
RPE 10
7
Rear Delt Fly (Machine)
3
8-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5-8 reps
RPE 10
2
Wide Grip Lat Pulldown
4
5-8 reps
RPE 10
3
Seated Row (Cable)
3
8-15 reps
RPE 10
4
Overhead Tricep Extension (Cable)
3
8-15 reps
RPE 10
5
Incline Curl (Dumbbell)
3
8-15 reps
RPE 10
6
Lateral Raise (Dumbbell)
3
8-15 reps
RPE 10
7
Rear Delt Fly (Machine)
3
8-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5-8 reps
RPE 10
2
Wide Grip Lat Pulldown
4
5-8 reps
RPE 10
3
Seated Row (Cable)
3
8-15 reps
RPE 10
4
Overhead Tricep Extension (Cable)
3
8-15 reps
RPE 10
5
Incline Curl (Dumbbell)
3
8-15 reps
RPE 10
6
Lateral Raise (Dumbbell)
3
8-15 reps
RPE 10
7
Rear Delt Fly (Machine)
3
8-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
5-8 reps
RPE 10
2
Leg Extension
3
8-15 reps
RPE 10
3
Shoulder Press (Machine)
3
5-8 reps
RPE 10
4
Tricep Pushdown (Cable)
3
8-15 reps
RPE 10
5
Preacher Curl (Dumbbell)
3
6-12 reps
RPE 10
6
Hanging Leg Raise
3
8-15 reps
RPE 10
7
Wrist Curls
3
8-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
5-8 reps
RPE 10
2
Leg Extension
3
8-15 reps
RPE 10
3
Shoulder Press (Machine)
3
5-8 reps
RPE 10
4
Tricep Pushdown (Cable)
3
8-15 reps
RPE 10
5
Preacher Curl (Dumbbell)
3
6-12 reps
RPE 10
6
Hanging Leg Raise
3
8-15 reps
RPE 10
7
Wrist Curls
3
8-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
5-8 reps
RPE 10
2
Leg Extension
3
8-15 reps
RPE 10
3
Shoulder Press (Machine)
3
5-8 reps
RPE 10
4
Tricep Pushdown (Cable)
3
8-15 reps
RPE 10
5
Preacher Curl (Dumbbell)
3
6-12 reps
RPE 10
6
Hanging Leg Raise
3
8-15 reps
RPE 10
7
Wrist Curls
3
8-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
5-8 reps
RPE 10
2
Leg Extension
3
8-15 reps
RPE 10
3
Shoulder Press (Machine)
3
5-8 reps
RPE 10
4
Tricep Pushdown (Cable)
3
8-15 reps
RPE 10
5
Preacher Curl (Dumbbell)
3
6-12 reps
RPE 10
6
Hanging Leg Raise
3
8-15 reps
RPE 10
7
Wrist Curls
3
8-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
5-8 reps
RPE 10
2
Leg Extension
3
8-15 reps
RPE 10
3
Shoulder Press (Machine)
3
5-8 reps
RPE 10
4
Tricep Pushdown (Cable)
3
8-15 reps
RPE 10
5
Preacher Curl (Dumbbell)
3
6-12 reps
RPE 10
6
Hanging Leg Raise
3
8-15 reps
RPE 10
7
Wrist Curls
3
8-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
5-8 reps
RPE 10
2
Leg Extension
3
8-15 reps
RPE 10
3
Shoulder Press (Machine)
3
5-8 reps
RPE 10
4
Tricep Pushdown (Cable)
3
8-15 reps
RPE 10
5
Preacher Curl (Dumbbell)
3
6-12 reps
RPE 10
6
Hanging Leg Raise
3
8-15 reps
RPE 10
7
Wrist Curls
3
8-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
5-8 reps
RPE 10
2
Leg Extension
3
8-15 reps
RPE 10
3
Shoulder Press (Machine)
3
5-8 reps
RPE 10
4
Tricep Pushdown (Cable)
3
8-15 reps
RPE 10
5
Preacher Curl (Dumbbell)
3
6-12 reps
RPE 10
6
Hanging Leg Raise
3
8-15 reps
RPE 10
7
Wrist Curls
3
8-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
5-8 reps
RPE 10
2
Leg Extension
3
8-15 reps
RPE 10
3
Shoulder Press (Machine)
3
5-8 reps
RPE 10
4
Tricep Pushdown (Cable)
3
8-15 reps
RPE 10
5
Preacher Curl (Dumbbell)
3
6-12 reps
RPE 10
6
Hanging Leg Raise
3
8-15 reps
RPE 10
7
Wrist Curls
3
8-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
5-8 reps
RPE 10
2
Leg Extension
3
8-15 reps
RPE 10
3
Shoulder Press (Machine)
3
5-8 reps
RPE 10
4
Tricep Pushdown (Cable)
3
8-15 reps
RPE 10
5
Preacher Curl (Dumbbell)
3
6-12 reps
RPE 10
6
Hanging Leg Raise
3
8-15 reps
RPE 10
7
Wrist Curls
3
8-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
5-8 reps
RPE 10
2
Leg Extension
3
8-15 reps
RPE 10
3
Shoulder Press (Machine)
3
5-8 reps
RPE 10
4
Tricep Pushdown (Cable)
3
8-15 reps
RPE 10
5
Preacher Curl (Dumbbell)
3
6-12 reps
RPE 10
6
Hanging Leg Raise
3
8-15 reps
RPE 10
7
Wrist Curls
3
8-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
5-8 reps
RPE 10
2
Leg Extension
3
8-15 reps
RPE 10
3
Shoulder Press (Machine)
3
5-8 reps
RPE 10
4
Tricep Pushdown (Cable)
3
8-15 reps
RPE 10
5
Preacher Curl (Dumbbell)
3
6-12 reps
RPE 10
6
Hanging Leg Raise
3
8-15 reps
RPE 10
7
Wrist Curls
3
8-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
5-8 reps
RPE 10
2
Leg Extension
3
8-15 reps
RPE 10
3
Shoulder Press (Machine)
3
5-8 reps
RPE 10
4
Tricep Pushdown (Cable)
3
8-15 reps
RPE 10
5
Preacher Curl (Dumbbell)
3
6-12 reps
RPE 10
6
Hanging Leg Raise
3
8-15 reps
RPE 10
7
Wrist Curls
3
8-15 reps
RPE 10
Week 1
1 / 12 Weeks
Day 1
1
Incline Bench Press (Barbell)
4 Sets
5-8 Reps
@10
2
Pull-Up (Weighted)
4 Sets
5-8 Reps
@10
3
Seated Wide-Grip Row (Cable)
3 Sets
8-15 Reps
@10
4
Chest Fly (Cable)
3 Sets
8-15 Reps
@10
5
JM Press
3 Sets
8-15 Reps
@10
6
Bayesian Curl
1 Set
2 Sets
8-15 Reps
8-15 Reps
@10
@10
7
Lateral Raise (Cable)
3 Sets
8-15 Reps
@10
Day 3
1
Bench Press (Barbell)
4 Sets
5-8 Reps
@10
2
Wide Grip Lat Pulldown
4 Sets
5-8 Reps
@10
3
Seated Row (Cable)
3 Sets
8-15 Reps
@10
4
Overhead Tricep Extension (Cable)
3 Sets
8-15 Reps
@10
5
Incline Curl (Dumbbell)
3 Sets
8-15 Reps
@10
6
Lateral Raise (Dumbbell)
3 Sets
8-15 Reps
@10
7
Rear Delt Fly (Machine)
3 Sets
8-15 Reps
@10
Day 2
1
Hack Squat
3 Sets
5-8 Reps
@10
2
Lying Leg Curl
3 Sets
6-12 Reps
@10
3
Leg Extension
3 Sets
8-15 Reps
@10
4
Standing Calf Raise
3 Sets
8-15 Reps
@10
5
Hanging Leg Raise
3 Sets
8-15 Reps
@10
6
Cable Crunch
3 Sets
8-15 Reps
@10
7
Wrist Curls
3 Sets
8-15 Reps
@10
Day 4
1
Leg Press
4 Sets
5-8 Reps
@10
2
Leg Extension
3 Sets
8-15 Reps
@10
3
Shoulder Press (Machine)
3 Sets
5-8 Reps
@10
4
Tricep Pushdown (Cable)
3 Sets
8-15 Reps
@10
5
Preacher Curl (Dumbbell)
3 Sets
6-12 Reps
@10
6
Hanging Leg Raise
3 Sets
8-15 Reps
@10
7
Wrist Curls
3 Sets
8-15 Reps
@10