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Basic Upper/Lower

by nouq

Program Description

Gain strength and hypertrophy.

Program Overview

  • Level
    Beginner, Novice, Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    16 weeks
  • Time Per Workout
    90 minutes
  • Created
    Feb 23, 2026 10:18
  • Last Edited
    Feb 23, 2026 10:41
Muscle Engagement
Front
Back
MuscleSet
Triceps
13.8%
Front Delts
12.1%
Hamstrings
10.3%
Chest
6.9%
Middle Delts
6.9%
Lats
6.9%
Upper Back
6.9%
Biceps
6.9%
Quadriceps
6.9%
Glutes
6.9%
Abs
5.2%
Adductors
3.4%
Rear Delts
1.7%
Forearms
1.7%
Abductors
1.7%
Lower Back
1.7%
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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
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
Incline Bench Press (Dumbbell)
2
5-8 reps
RPE 10
2
Seated Shoulder Press (Dumbbell)
2
5-8 reps
RPE 10
3
Dip (Weighted)
2
5-8 reps
RPE 10
4
Lat Pulldown
2
5-8 reps
RPE 10
5
Chest Supported Row (Machine)
2
5-8 reps
RPE 10
6
Lateral Raise (Cable)
2
5-8 reps
RPE 10
7
Tricep Rope Push Down (Cable)
2
5-8 reps
RPE 10
8
Preacher Curl (Machine)
2
5-8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
5-8 reps
RPE 10
2
Seated Shoulder Press (Dumbbell)
2
5-8 reps
RPE 10
3
Dip (Weighted)
2
5-8 reps
RPE 10
4
Lat Pulldown
2
5-8 reps
RPE 10
5
Chest Supported Row (Machine)
2
5-8 reps
RPE 10
6
Lateral Raise (Cable)
2
5-8 reps
RPE 10
7
Tricep Rope Push Down (Cable)
2
5-8 reps
RPE 10
8
Preacher Curl (Machine)
2
5-8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
5-8 reps
RPE 10
2
Seated Shoulder Press (Dumbbell)
2
5-8 reps
RPE 10
3
Dip (Weighted)
2
5-8 reps
RPE 10
4
Lat Pulldown
2
5-8 reps
RPE 10
5
Chest Supported Row (Machine)
2
5-8 reps
RPE 10
6
Lateral Raise (Cable)
2
5-8 reps
RPE 10
7
Tricep Rope Push Down (Cable)
2
5-8 reps
RPE 10
8
Preacher Curl (Machine)
2
5-8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
5-8 reps
RPE 10
2
Seated Shoulder Press (Dumbbell)
2
5-8 reps
RPE 10
3
Dip (Weighted)
2
5-8 reps
RPE 10
4
Lat Pulldown
2
5-8 reps
RPE 10
5
Chest Supported Row (Machine)
2
5-8 reps
RPE 10
6
Lateral Raise (Cable)
2
5-8 reps
RPE 10
7
Tricep Rope Push Down (Cable)
2
5-8 reps
RPE 10
8
Preacher Curl (Machine)
2
5-8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
5-8 reps
RPE 10
2
Seated Shoulder Press (Dumbbell)
2
5-8 reps
RPE 10
3
Dip (Weighted)
2
5-8 reps
RPE 10
4
Lat Pulldown
2
5-8 reps
RPE 10
5
Chest Supported Row (Machine)
2
5-8 reps
RPE 10
6
Lateral Raise (Cable)
2
5-8 reps
RPE 10
7
Tricep Rope Push Down (Cable)
2
5-8 reps
RPE 10
8
Preacher Curl (Machine)
2
5-8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
5-8 reps
RPE 10
2
Seated Shoulder Press (Dumbbell)
2
5-8 reps
RPE 10
3
Dip (Weighted)
2
5-8 reps
RPE 10
4
Lat Pulldown
2
5-8 reps
RPE 10
5
Chest Supported Row (Machine)
2
5-8 reps
RPE 10
6
Lateral Raise (Cable)
2
5-8 reps
RPE 10
7
Tricep Rope Push Down (Cable)
2
5-8 reps
RPE 10
8
Preacher Curl (Machine)
2
5-8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
5-8 reps
RPE 10
2
Seated Shoulder Press (Dumbbell)
2
5-8 reps
RPE 10
3
Dip (Weighted)
2
5-8 reps
RPE 10
4
Lat Pulldown
2
5-8 reps
RPE 10
5
Chest Supported Row (Machine)
2
5-8 reps
RPE 10
6
Lateral Raise (Cable)
2
5-8 reps
RPE 10
7
Tricep Rope Push Down (Cable)
2
5-8 reps
RPE 10
8
Preacher Curl (Machine)
2
5-8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
5-8 reps
RPE 10
2
Seated Shoulder Press (Dumbbell)
2
5-8 reps
RPE 10
3
Dip (Weighted)
2
5-8 reps
RPE 10
4
Lat Pulldown
2
5-8 reps
RPE 10
5
Chest Supported Row (Machine)
2
5-8 reps
RPE 10
6
Lateral Raise (Cable)
2
5-8 reps
RPE 10
7
Tricep Rope Push Down (Cable)
2
5-8 reps
RPE 10
8
Preacher Curl (Machine)
2
5-8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
5-8 reps
RPE 10
2
Seated Shoulder Press (Dumbbell)
2
5-8 reps
RPE 10
3
Dip (Weighted)
2
5-8 reps
RPE 10
4
Lat Pulldown
2
5-8 reps
RPE 10
5
Chest Supported Row (Machine)
2
5-8 reps
RPE 10
6
Lateral Raise (Cable)
2
5-8 reps
RPE 10
7
Tricep Rope Push Down (Cable)
2
5-8 reps
RPE 10
8
Preacher Curl (Machine)
2
5-8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
5-8 reps
RPE 10
2
Seated Shoulder Press (Dumbbell)
2
5-8 reps
RPE 10
3
Dip (Weighted)
2
5-8 reps
RPE 10
4
Lat Pulldown
2
5-8 reps
RPE 10
5
Chest Supported Row (Machine)
2
5-8 reps
RPE 10
6
Lateral Raise (Cable)
2
5-8 reps
RPE 10
7
Tricep Rope Push Down (Cable)
2
5-8 reps
RPE 10
8
Preacher Curl (Machine)
2
5-8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
5-8 reps
RPE 10
2
Seated Shoulder Press (Dumbbell)
2
5-8 reps
RPE 10
3
Dip (Weighted)
2
5-8 reps
RPE 10
4
Lat Pulldown
2
5-8 reps
RPE 10
5
Chest Supported Row (Machine)
2
5-8 reps
RPE 10
6
Lateral Raise (Cable)
2
5-8 reps
RPE 10
7
Tricep Rope Push Down (Cable)
2
5-8 reps
RPE 10
8
Preacher Curl (Machine)
2
5-8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
5-8 reps
RPE 10
2
Seated Shoulder Press (Dumbbell)
2
5-8 reps
RPE 10
3
Dip (Weighted)
2
5-8 reps
RPE 10
4
Lat Pulldown
2
5-8 reps
RPE 10
5
Chest Supported Row (Machine)
2
5-8 reps
RPE 10
6
Lateral Raise (Cable)
2
5-8 reps
RPE 10
7
Tricep Rope Push Down (Cable)
2
5-8 reps
RPE 10
8
Preacher Curl (Machine)
2
5-8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
5-8 reps
RPE 10
2
Seated Shoulder Press (Dumbbell)
2
5-8 reps
RPE 10
3
Dip (Weighted)
2
5-8 reps
RPE 10
4
Lat Pulldown
2
5-8 reps
RPE 10
5
Chest Supported Row (Machine)
2
5-8 reps
RPE 10
6
Lateral Raise (Cable)
2
5-8 reps
RPE 10
7
Tricep Rope Push Down (Cable)
2
5-8 reps
RPE 10
8
Preacher Curl (Machine)
2
5-8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
5-8 reps
RPE 10
2
Seated Shoulder Press (Dumbbell)
2
5-8 reps
RPE 10
3
Dip (Weighted)
2
5-8 reps
RPE 10
4
Lat Pulldown
2
5-8 reps
RPE 10
5
Chest Supported Row (Machine)
2
5-8 reps
RPE 10
6
Lateral Raise (Cable)
2
5-8 reps
RPE 10
7
Tricep Rope Push Down (Cable)
2
5-8 reps
RPE 10
8
Preacher Curl (Machine)
2
5-8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
5-8 reps
RPE 10
2
Seated Shoulder Press (Dumbbell)
2
5-8 reps
RPE 10
3
Dip (Weighted)
2
5-8 reps
RPE 10
4
Lat Pulldown
2
5-8 reps
RPE 10
5
Chest Supported Row (Machine)
2
5-8 reps
RPE 10
6
Lateral Raise (Cable)
2
5-8 reps
RPE 10
7
Tricep Rope Push Down (Cable)
2
5-8 reps
RPE 10
8
Preacher Curl (Machine)
2
5-8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
5-8 reps
RPE 10
2
Seated Shoulder Press (Dumbbell)
2
5-8 reps
RPE 10
3
Dip (Weighted)
2
5-8 reps
RPE 10
4
Lat Pulldown
2
5-8 reps
RPE 10
5
Chest Supported Row (Machine)
2
5-8 reps
RPE 10
6
Lateral Raise (Cable)
2
5-8 reps
RPE 10
7
Tricep Rope Push Down (Cable)
2
5-8 reps
RPE 10
8
Preacher Curl (Machine)
2
5-8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
5-8 reps
RPE 10
2
Leg Press
2
5-8 reps
RPE 10
3
Stiff Leg Deadlift
2
5-8 reps
RPE 10
4
Leg Extension
2
5-8 reps
RPE 10
5
Hip Adductor (Machine)
2
5-8 reps
RPE 10
6
Abs Crunch (Machine)
2
5-8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
5-8 reps
RPE 10
2
Leg Press
2
5-8 reps
RPE 10
3
Stiff Leg Deadlift
2
5-8 reps
RPE 10
4
Leg Extension
2
5-8 reps
RPE 10
5
Hip Adductor (Machine)
2
5-8 reps
RPE 10
6
Abs Crunch (Machine)
2
5-8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
5-8 reps
RPE 10
2
Leg Press
2
5-8 reps
RPE 10
3
Stiff Leg Deadlift
2
5-8 reps
RPE 10
4
Leg Extension
2
5-8 reps
RPE 10
5
Hip Adductor (Machine)
2
5-8 reps
RPE 10
6
Abs Crunch (Machine)
2
5-8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
5-8 reps
RPE 10
2
Leg Press
2
5-8 reps
RPE 10
3
Stiff Leg Deadlift
2
5-8 reps
RPE 10
4
Leg Extension
2
5-8 reps
RPE 10
5
Hip Adductor (Machine)
2
5-8 reps
RPE 10
6
Abs Crunch (Machine)
2
5-8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
5-8 reps
RPE 10
2
Leg Press
2
5-8 reps
RPE 10
3
Stiff Leg Deadlift
2
5-8 reps
RPE 10
4
Leg Extension
2
5-8 reps
RPE 10
5
Hip Adductor (Machine)
2
5-8 reps
RPE 10
6
Abs Crunch (Machine)
2
5-8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
5-8 reps
RPE 10
2
Leg Press
2
5-8 reps
RPE 10
3
Stiff Leg Deadlift
2
5-8 reps
RPE 10
4
Leg Extension
2
5-8 reps
RPE 10
5
Hip Adductor (Machine)
2
5-8 reps
RPE 10
6
Abs Crunch (Machine)
2
5-8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
5-8 reps
RPE 10
2
Leg Press
2
5-8 reps
RPE 10
3
Stiff Leg Deadlift
2
5-8 reps
RPE 10
4
Leg Extension
2
5-8 reps
RPE 10
5
Hip Adductor (Machine)
2
5-8 reps
RPE 10
6
Abs Crunch (Machine)
2
5-8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
5-8 reps
RPE 10
2
Leg Press
2
5-8 reps
RPE 10
3
Stiff Leg Deadlift
2
5-8 reps
RPE 10
4
Leg Extension
2
5-8 reps
RPE 10
5
Hip Adductor (Machine)
2
5-8 reps
RPE 10
6
Abs Crunch (Machine)
2
5-8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
5-8 reps
RPE 10
2
Leg Press
2
5-8 reps
RPE 10
3
Stiff Leg Deadlift
2
5-8 reps
RPE 10
4
Leg Extension
2
5-8 reps
RPE 10
5
Hip Adductor (Machine)
2
5-8 reps
RPE 10
6
Abs Crunch (Machine)
2
5-8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
5-8 reps
RPE 10
2
Leg Press
2
5-8 reps
RPE 10
3
Stiff Leg Deadlift
2
5-8 reps
RPE 10
4
Leg Extension
2
5-8 reps
RPE 10
5
Hip Adductor (Machine)
2
5-8 reps
RPE 10
6
Abs Crunch (Machine)
2
5-8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
5-8 reps
RPE 10
2
Leg Press
2
5-8 reps
RPE 10
3
Stiff Leg Deadlift
2
5-8 reps
RPE 10
4
Leg Extension
2
5-8 reps
RPE 10
5
Hip Adductor (Machine)
2
5-8 reps
RPE 10
6
Abs Crunch (Machine)
2
5-8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
5-8 reps
RPE 10
2
Leg Press
2
5-8 reps
RPE 10
3
Stiff Leg Deadlift
2
5-8 reps
RPE 10
4
Leg Extension
2
5-8 reps
RPE 10
5
Hip Adductor (Machine)
2
5-8 reps
RPE 10
6
Abs Crunch (Machine)
2
5-8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
5-8 reps
RPE 10
2
Leg Press
2
5-8 reps
RPE 10
3
Stiff Leg Deadlift
2
5-8 reps
RPE 10
4
Leg Extension
2
5-8 reps
RPE 10
5
Hip Adductor (Machine)
2
5-8 reps
RPE 10
6
Abs Crunch (Machine)
2
5-8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
5-8 reps
RPE 10
2
Leg Press
2
5-8 reps
RPE 10
3
Stiff Leg Deadlift
2
5-8 reps
RPE 10
4
Leg Extension
2
5-8 reps
RPE 10
5
Hip Adductor (Machine)
2
5-8 reps
RPE 10
6
Abs Crunch (Machine)
2
5-8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
5-8 reps
RPE 10
2
Leg Press
2
5-8 reps
RPE 10
3
Stiff Leg Deadlift
2
5-8 reps
RPE 10
4
Leg Extension
2
5-8 reps
RPE 10
5
Hip Adductor (Machine)
2
5-8 reps
RPE 10
6
Abs Crunch (Machine)
2
5-8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
5-8 reps
RPE 10
2
Leg Press
2
5-8 reps
RPE 10
3
Stiff Leg Deadlift
2
5-8 reps
RPE 10
4
Leg Extension
2
5-8 reps
RPE 10
5
Hip Adductor (Machine)
2
5-8 reps
RPE 10
6
Abs Crunch (Machine)
2
5-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
5-8 reps
RPE 10
2
Seated Shoulder Press (Dumbbell)
2
5-8 reps
RPE 10
3
Dip (Weighted)
2
5-8 reps
RPE 10
4
Lat Pulldown
2
5-8 reps
RPE 10
5
Chest Supported Row (Machine)
2
5-8 reps
RPE 10
6
Lateral Raise (Cable)
2
5-8 reps
RPE 10
7
Tricep Rope Push Down (Cable)
2
5-8 reps
RPE 10
8
Preacher Curl (Machine)
2
5-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
5-8 reps
RPE 10
2
Seated Shoulder Press (Dumbbell)
2
5-8 reps
RPE 10
3
Dip (Weighted)
2
5-8 reps
RPE 10
4
Lat Pulldown
2
5-8 reps
RPE 10
5
Chest Supported Row (Machine)
2
5-8 reps
RPE 10
6
Lateral Raise (Cable)
2
5-8 reps
RPE 10
7
Tricep Rope Push Down (Cable)
2
5-8 reps
RPE 10
8
Preacher Curl (Machine)
2
5-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
5-8 reps
RPE 10
2
Seated Shoulder Press (Dumbbell)
2
5-8 reps
RPE 10
3
Dip (Weighted)
2
5-8 reps
RPE 10
4
Lat Pulldown
2
5-8 reps
RPE 10
5
Chest Supported Row (Machine)
2
5-8 reps
RPE 10
6
Lateral Raise (Cable)
2
5-8 reps
RPE 10
7
Tricep Rope Push Down (Cable)
2
5-8 reps
RPE 10
8
Preacher Curl (Machine)
2
5-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
5-8 reps
RPE 10
2
Seated Shoulder Press (Dumbbell)
2
5-8 reps
RPE 10
3
Dip (Weighted)
2
5-8 reps
RPE 10
4
Lat Pulldown
2
5-8 reps
RPE 10
5
Chest Supported Row (Machine)
2
5-8 reps
RPE 10
6
Lateral Raise (Cable)
2
5-8 reps
RPE 10
7
Tricep Rope Push Down (Cable)
2
5-8 reps
RPE 10
8
Preacher Curl (Machine)
2
5-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
5-8 reps
RPE 10
2
Seated Shoulder Press (Dumbbell)
2
5-8 reps
RPE 10
3
Dip (Weighted)
2
5-8 reps
RPE 10
4
Lat Pulldown
2
5-8 reps
RPE 10
5
Chest Supported Row (Machine)
2
5-8 reps
RPE 10
6
Lateral Raise (Cable)
2
5-8 reps
RPE 10
7
Tricep Rope Push Down (Cable)
2
5-8 reps
RPE 10
8
Preacher Curl (Machine)
2
5-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
5-8 reps
RPE 10
2
Seated Shoulder Press (Dumbbell)
2
5-8 reps
RPE 10
3
Dip (Weighted)
2
5-8 reps
RPE 10
4
Lat Pulldown
2
5-8 reps
RPE 10
5
Chest Supported Row (Machine)
2
5-8 reps
RPE 10
6
Lateral Raise (Cable)
2
5-8 reps
RPE 10
7
Tricep Rope Push Down (Cable)
2
5-8 reps
RPE 10
8
Preacher Curl (Machine)
2
5-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
5-8 reps
RPE 10
2
Seated Shoulder Press (Dumbbell)
2
5-8 reps
RPE 10
3
Dip (Weighted)
2
5-8 reps
RPE 10
4
Lat Pulldown
2
5-8 reps
RPE 10
5
Chest Supported Row (Machine)
2
5-8 reps
RPE 10
6
Lateral Raise (Cable)
2
5-8 reps
RPE 10
7
Tricep Rope Push Down (Cable)
2
5-8 reps
RPE 10
8
Preacher Curl (Machine)
2
5-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
5-8 reps
RPE 10
2
Seated Shoulder Press (Dumbbell)
2
5-8 reps
RPE 10
3
Dip (Weighted)
2
5-8 reps
RPE 10
4
Lat Pulldown
2
5-8 reps
RPE 10
5
Chest Supported Row (Machine)
2
5-8 reps
RPE 10
6
Lateral Raise (Cable)
2
5-8 reps
RPE 10
7
Tricep Rope Push Down (Cable)
2
5-8 reps
RPE 10
8
Preacher Curl (Machine)
2
5-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
5-8 reps
RPE 10
2
Seated Shoulder Press (Dumbbell)
2
5-8 reps
RPE 10
3
Dip (Weighted)
2
5-8 reps
RPE 10
4
Lat Pulldown
2
5-8 reps
RPE 10
5
Chest Supported Row (Machine)
2
5-8 reps
RPE 10
6
Lateral Raise (Cable)
2
5-8 reps
RPE 10
7
Tricep Rope Push Down (Cable)
2
5-8 reps
RPE 10
8
Preacher Curl (Machine)
2
5-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
5-8 reps
RPE 10
2
Seated Shoulder Press (Dumbbell)
2
5-8 reps
RPE 10
3
Dip (Weighted)
2
5-8 reps
RPE 10
4
Lat Pulldown
2
5-8 reps
RPE 10
5
Chest Supported Row (Machine)
2
5-8 reps
RPE 10
6
Lateral Raise (Cable)
2
5-8 reps
RPE 10
7
Tricep Rope Push Down (Cable)
2
5-8 reps
RPE 10
8
Preacher Curl (Machine)
2
5-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
5-8 reps
RPE 10
2
Seated Shoulder Press (Dumbbell)
2
5-8 reps
RPE 10
3
Dip (Weighted)
2
5-8 reps
RPE 10
4
Lat Pulldown
2
5-8 reps
RPE 10
5
Chest Supported Row (Machine)
2
5-8 reps
RPE 10
6
Lateral Raise (Cable)
2
5-8 reps
RPE 10
7
Tricep Rope Push Down (Cable)
2
5-8 reps
RPE 10
8
Preacher Curl (Machine)
2
5-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
5-8 reps
RPE 10
2
Seated Shoulder Press (Dumbbell)
2
5-8 reps
RPE 10
3
Dip (Weighted)
2
5-8 reps
RPE 10
4
Lat Pulldown
2
5-8 reps
RPE 10
5
Chest Supported Row (Machine)
2
5-8 reps
RPE 10
6
Lateral Raise (Cable)
2
5-8 reps
RPE 10
7
Tricep Rope Push Down (Cable)
2
5-8 reps
RPE 10
8
Preacher Curl (Machine)
2
5-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
5-8 reps
RPE 10
2
Seated Shoulder Press (Dumbbell)
2
5-8 reps
RPE 10
3
Dip (Weighted)
2
5-8 reps
RPE 10
4
Lat Pulldown
2
5-8 reps
RPE 10
5
Chest Supported Row (Machine)
2
5-8 reps
RPE 10
6
Lateral Raise (Cable)
2
5-8 reps
RPE 10
7
Tricep Rope Push Down (Cable)
2
5-8 reps
RPE 10
8
Preacher Curl (Machine)
2
5-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
5-8 reps
RPE 10
2
Seated Shoulder Press (Dumbbell)
2
5-8 reps
RPE 10
3
Dip (Weighted)
2
5-8 reps
RPE 10
4
Lat Pulldown
2
5-8 reps
RPE 10
5
Chest Supported Row (Machine)
2
5-8 reps
RPE 10
6
Lateral Raise (Cable)
2
5-8 reps
RPE 10
7
Tricep Rope Push Down (Cable)
2
5-8 reps
RPE 10
8
Preacher Curl (Machine)
2
5-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
5-8 reps
RPE 10
2
Seated Shoulder Press (Dumbbell)
2
5-8 reps
RPE 10
3
Dip (Weighted)
2
5-8 reps
RPE 10
4
Lat Pulldown
2
5-8 reps
RPE 10
5
Chest Supported Row (Machine)
2
5-8 reps
RPE 10
6
Lateral Raise (Cable)
2
5-8 reps
RPE 10
7
Tricep Rope Push Down (Cable)
2
5-8 reps
RPE 10
8
Preacher Curl (Machine)
2
5-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
5-8 reps
RPE 10
2
Seated Shoulder Press (Dumbbell)
2
5-8 reps
RPE 10
3
Dip (Weighted)
2
5-8 reps
RPE 10
4
Lat Pulldown
2
5-8 reps
RPE 10
5
Chest Supported Row (Machine)
2
5-8 reps
RPE 10
6
Lateral Raise (Cable)
2
5-8 reps
RPE 10
7
Tricep Rope Push Down (Cable)
2
5-8 reps
RPE 10
8
Preacher Curl (Machine)
2
5-8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
5-8 reps
RPE 10
2
Leg Press
2
5-8 reps
RPE 10
3
Stiff Leg Deadlift
2
5-8 reps
RPE 10
4
Leg Extension
2
5-8 reps
RPE 10
5
Hip Adductor (Machine)
2
5-8 reps
RPE 10
6
Abs Crunch (Machine)
2
5-8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
5-8 reps
RPE 10
2
Leg Press
2
5-8 reps
RPE 10
3
Stiff Leg Deadlift
2
5-8 reps
RPE 10
4
Leg Extension
2
5-8 reps
RPE 10
5
Hip Adductor (Machine)
2
5-8 reps
RPE 10
6
Abs Crunch (Machine)
2
5-8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
5-8 reps
RPE 10
2
Leg Press
2
5-8 reps
RPE 10
3
Stiff Leg Deadlift
2
5-8 reps
RPE 10
4
Leg Extension
2
5-8 reps
RPE 10
5
Hip Adductor (Machine)
2
5-8 reps
RPE 10
6
Abs Crunch (Machine)
2
5-8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
5-8 reps
RPE 10
2
Leg Press
2
5-8 reps
RPE 10
3
Stiff Leg Deadlift
2
5-8 reps
RPE 10
4
Leg Extension
2
5-8 reps
RPE 10
5
Hip Adductor (Machine)
2
5-8 reps
RPE 10
6
Abs Crunch (Machine)
2
5-8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
5-8 reps
RPE 10
2
Leg Press
2
5-8 reps
RPE 10
3
Stiff Leg Deadlift
2
5-8 reps
RPE 10
4
Leg Extension
2
5-8 reps
RPE 10
5
Hip Adductor (Machine)
2
5-8 reps
RPE 10
6
Abs Crunch (Machine)
2
5-8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
5-8 reps
RPE 10
2
Leg Press
2
5-8 reps
RPE 10
3
Stiff Leg Deadlift
2
5-8 reps
RPE 10
4
Leg Extension
2
5-8 reps
RPE 10
5
Hip Adductor (Machine)
2
5-8 reps
RPE 10
6
Abs Crunch (Machine)
2
5-8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
5-8 reps
RPE 10
2
Leg Press
2
5-8 reps
RPE 10
3
Stiff Leg Deadlift
2
5-8 reps
RPE 10
4
Leg Extension
2
5-8 reps
RPE 10
5
Hip Adductor (Machine)
2
5-8 reps
RPE 10
6
Abs Crunch (Machine)
2
5-8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
5-8 reps
RPE 10
2
Leg Press
2
5-8 reps
RPE 10
3
Stiff Leg Deadlift
2
5-8 reps
RPE 10
4
Leg Extension
2
5-8 reps
RPE 10
5
Hip Adductor (Machine)
2
5-8 reps
RPE 10
6
Abs Crunch (Machine)
2
5-8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
5-8 reps
RPE 10
2
Leg Press
2
5-8 reps
RPE 10
3
Stiff Leg Deadlift
2
5-8 reps
RPE 10
4
Leg Extension
2
5-8 reps
RPE 10
5
Hip Adductor (Machine)
2
5-8 reps
RPE 10
6
Abs Crunch (Machine)
2
5-8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
5-8 reps
RPE 10
2
Leg Press
2
5-8 reps
RPE 10
3
Stiff Leg Deadlift
2
5-8 reps
RPE 10
4
Leg Extension
2
5-8 reps
RPE 10
5
Hip Adductor (Machine)
2
5-8 reps
RPE 10
6
Abs Crunch (Machine)
2
5-8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
5-8 reps
RPE 10
2
Leg Press
2
5-8 reps
RPE 10
3
Stiff Leg Deadlift
2
5-8 reps
RPE 10
4
Leg Extension
2
5-8 reps
RPE 10
5
Hip Adductor (Machine)
2
5-8 reps
RPE 10
6
Abs Crunch (Machine)
2
5-8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
5-8 reps
RPE 10
2
Leg Press
2
5-8 reps
RPE 10
3
Stiff Leg Deadlift
2
5-8 reps
RPE 10
4
Leg Extension
2
5-8 reps
RPE 10
5
Hip Adductor (Machine)
2
5-8 reps
RPE 10
6
Abs Crunch (Machine)
2
5-8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
5-8 reps
RPE 10
2
Leg Press
2
5-8 reps
RPE 10
3
Stiff Leg Deadlift
2
5-8 reps
RPE 10
4
Leg Extension
2
5-8 reps
RPE 10
5
Hip Adductor (Machine)
2
5-8 reps
RPE 10
6
Abs Crunch (Machine)
2
5-8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
5-8 reps
RPE 10
2
Leg Press
2
5-8 reps
RPE 10
3
Stiff Leg Deadlift
2
5-8 reps
RPE 10
4
Leg Extension
2
5-8 reps
RPE 10
5
Hip Adductor (Machine)
2
5-8 reps
RPE 10
6
Abs Crunch (Machine)
2
5-8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
5-8 reps
RPE 10
2
Leg Press
2
5-8 reps
RPE 10
3
Stiff Leg Deadlift
2
5-8 reps
RPE 10
4
Leg Extension
2
5-8 reps
RPE 10
5
Hip Adductor (Machine)
2
5-8 reps
RPE 10
6
Abs Crunch (Machine)
2
5-8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
5-8 reps
RPE 10
2
Leg Press
2
5-8 reps
RPE 10
3
Stiff Leg Deadlift
2
5-8 reps
RPE 10
4
Leg Extension
2
5-8 reps
RPE 10
5
Hip Adductor (Machine)
2
5-8 reps
RPE 10
6
Abs Crunch (Machine)
2
5-8 reps
RPE 10
Week 1
1 / 16 Weeks
Day 1
1
Incline Bench Press (Dumbbell)
2 Sets
5-8 Reps
@10
2
Seated Shoulder Press (Dumbbell)
2 Sets
5-8 Reps
@10
3
Dip (Weighted)
2 Sets
5-8 Reps
@10
4
Lat Pulldown
2 Sets
5-8 Reps
@10
5
Chest Supported Row (Machine)
2 Sets
5-8 Reps
@10
6
Lateral Raise (Cable)
2 Sets
5-8 Reps
@10
7
Tricep Rope Push Down (Cable)
2 Sets
5-8 Reps
@10
8
Preacher Curl (Machine)
2 Sets
5-8 Reps
@10
Day 2
1
Lying Leg Curl
2 Sets
5-8 Reps
@10
2
Leg Press
2 Sets
5-8 Reps
@10
3
Stiff Leg Deadlift
2 Sets
5-8 Reps
@10
4
Leg Extension
2 Sets
5-8 Reps
@10
5
Hip Adductor (Machine)
2 Sets
5-8 Reps
@10
6
Abs Crunch (Machine)
2 Sets
5-8 Reps
@10
Day 3
1
Incline Bench Press (Dumbbell)
2 Sets
5-8 Reps
@10
2
Seated Shoulder Press (Dumbbell)
2 Sets
5-8 Reps
@10
3
Dip (Weighted)
2 Sets
5-8 Reps
@10
4
Lat Pulldown
2 Sets
5-8 Reps
@10
5
Chest Supported Row (Machine)
2 Sets
5-8 Reps
@10
6
Lateral Raise (Cable)
2 Sets
5-8 Reps
@10
7
Tricep Rope Push Down (Cable)
2 Sets
5-8 Reps
@10
8
Preacher Curl (Machine)
2 Sets
5-8 Reps
@10
Day 4
1
Lying Leg Curl
2 Sets
5-8 Reps
@10
2
Leg Press
2 Sets
5-8 Reps
@10
3
Stiff Leg Deadlift
2 Sets
5-8 Reps
@10
4
Leg Extension
2 Sets
5-8 Reps
@10
5
Hip Adductor (Machine)
2 Sets
5-8 Reps
@10
6
Abs Crunch (Machine)
2 Sets
5-8 Reps
@10