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Upper Lower Strength Program

by Amrit Pannu
8 athletes joined
4.0
(1 rating)

Program Description

Welcome to this 14-week Upper-Lower Strength Program, designed for novice and intermediate lifters who want to build real strength while putting on quality muscle. The program runs on a 4-day training schedule each week, focusing on steady progress in your main lifts — with reps ranging from 6 down to 1 — and supporting accessory work in the 8 to 3 rep range. You’re encouraged to modify your accessory lifts to better support your main movements and individual goals. Listen to your body: take a deload week or some time off when needed to stay healthy and consistent. Optional Conditioning: You can add 1–2 light, slow-paced cardio sessions each week to help improve overall conditioning and recovery without interfering with your strength goals. Nutrition Tip: For best results, aim to be in a slight calorie surplus to support recovery and muscle growth throughout the program.

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Powerbuilding, Powerlifting
  • Equipment
    Full Gym
  • Program Length
    14 weeks
  • Time Per Workout
    70 minutes
  • Created
    Jun 21, 2025 03:06
  • Last Edited
    Aug 04, 2025 12:28

Summary

The Upper Lower Strength Program is a comprehensive 14-week training plan designed to build muscle and enhance strength through a balanced focus on both upper and lower body workouts. Comprising four sessions per week, this program emphasizes key lifts like squats, deadlifts, and bench presses, ensuring you develop a solid foundation while progressively challenging your limits. With a mix of compound movements and targeted exercises, you'll experience significant gains in strength and muscle definition. Equip yourself with a full gym and get ready to transform your physique!
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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
WEEK 13
WEEK 14
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
70%
2
Romanian Deadlift (Barbell)
3
8 reps
RPE 6-8
3
Leg Press
3
12 reps
RPE 6-7
4
Leg Curl
3
15 reps
RPE 6-7
5
Standing Calf Raise
3
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
75%
2
Romanian Deadlift (Barbell)
3
8 reps
RPE 6-8
3
Leg Press
3
12 reps
RPE 6-7
4
Leg Curl
3
15 reps
RPE 6-7
5
Standing Calf Raise
3
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
77.5%
2
Romanian Deadlift (Barbell)
3
8 reps
RPE 6-8
3
Leg Press
3
12 reps
RPE 6-7
4
Leg Curl
3
15 reps
RPE 6-7
5
Standing Calf Raise
3
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4 reps
80%
2
Romanian Deadlift (Barbell)
3
6 reps
RPE 6-8
3
Leg Press
3
10 reps
RPE 6-8
4
Leg Curl
3
15 reps
RPE 6-8
5
Standing Calf Raise
3
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4 reps
82.5%
2
Romanian Deadlift (Barbell)
3
6 reps
RPE 6-8
3
Leg Press
3
10 reps
RPE 6-8
4
Leg Curl
3
15 reps
RPE 6-8
5
Standing Calf Raise
3
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
3 reps
85%
2
Romanian Deadlift (Barbell)
3
5 reps
RPE 7-9
3
Leg Press
3
10 reps
RPE 6-8
4
Leg Curl
3
15 reps
RPE 6-8
5
Standing Calf Raise
3
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
3 reps
87.5%
2
Romanian Deadlift (Barbell)
3
5 reps
RPE 7-9
3
Leg Press
3
8 reps
RPE 6-8
4
Leg Curl
3
12 reps
RPE 6-8
5
Standing Calf Raise
3
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
75%
2
Box Squat (Barbell)
3
8 reps
RPE 6-8
3
Leg Extension
3
12 reps
RPE 6-7
4
Leg Curl
3
15 reps
RPE 6-7
5
Standing Calf Raise
3
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4 reps
80%
2
Box Squat (Barbell)
3
6 reps
RPE 6-8
3
Leg Extension
3
10 reps
RPE 6-8
4
Leg Curl
3
15 reps
RPE 6-8
5
Standing Calf Raise
3
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
3 reps
85%
2
Box Squat (Barbell)
3
5 reps
RPE 6-8
3
Leg Extension
3
10 reps
RPE 6-8
4
Leg Curl
3
15 reps
RPE 6-8
5
Standing Calf Raise
3
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
2 reps
90%
2
Box Squat (Barbell)
3
5 reps
RPE 7-9
3
Leg Extension
3
10 reps
RPE 6-8
4
Leg Curl
3
12 reps
RPE 6-8
5
Standing Calf Raise
3
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
2 reps
92.5%
2
Box Squat (Barbell)
3
5 reps
RPE 7-9
3
Leg Extension
3
8 reps
RPE 6-8
4
Leg Curl
3
12 reps
RPE 6-8
5
Standing Calf Raise
3
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1 reps
95%
2
Box Squat (Barbell)
3
3 reps
RPE 7-9
3
Leg Extension
3
8 reps
RPE 6-8
4
Leg Curl
3
12 reps
RPE 6-8
5
Standing Calf Raise
3
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1 reps
RPE 10
2
Bench Press (Barbell)
1
1 reps
RPE 10
3
Deadlift (Barbell)
1
1 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
70%
2
Bench Press (Close Grip)
3
8 reps
RPE 6-7
3
T-Bar Row
3
10 reps
RPE 6-7
4
Overhead Press (Dumbbell)
3
10 reps
RPE 6-7
5
Lateral Raise (Cable)
3
15 reps
RPE 6-7
6A
Skull Crusher (Dumbbell)
3
12 reps
RPE 6-7
6B
Bicep Curl (EZ Bar)
3
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
75%
2
Bench Press (Close Grip)
3
8 reps
RPE 6-8
3
T-Bar Row
3
10 reps
RPE 6-7
4
Overhead Press (Dumbbell)
3
10 reps
RPE 6-7
5
Lateral Raise (Cable)
3
15 reps
RPE 6-7
6A
Skull Crusher (Dumbbell)
3
12 reps
RPE 6-7
6B
Bicep Curl (EZ Bar)
3
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
77.5%
2
Bench Press (Close Grip)
3
8 reps
RPE 6-8
3
T-Bar Row
3
10 reps
RPE 6-7
4
Overhead Press (Dumbbell)
3
10 reps
RPE 6-7
5
Lateral Raise (Cable)
3
15 reps
RPE 6-7
6A
Skull Crusher (Dumbbell)
3
12 reps
RPE 6-7
6B
Bicep Curl (EZ Bar)
3
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4 reps
80%
2
Bench Press (Close Grip)
3
6 reps
RPE 6-8
3
T-Bar Row
3
10 reps
RPE 6-8
4
Overhead Press (Dumbbell)
3
10 reps
RPE 6-8
5
Lateral Raise (Cable)
3
15 reps
RPE 6-7
6A
Skull Crusher (Dumbbell)
3
12 reps
RPE 6-7
6B
Bicep Curl (EZ Bar)
3
12 reps
RPE 6-7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4 reps
82.5%
2
Bench Press (Close Grip)
3
6 reps
RPE 6-8
3
T-Bar Row
3
10 reps
RPE 6-8
4
Overhead Press (Dumbbell)
3
10 reps
RPE 6-8
5
Lateral Raise (Cable)
3
15 reps
RPE 6-7
6A
Skull Crusher (Dumbbell)
3
12 reps
RPE 6-7
6B
Bicep Curl (EZ Bar)
3
12 reps
RPE 6-7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3 reps
85%
2
Bench Press (Close Grip)
3
6 reps
RPE 6-8
3
T-Bar Row
3
10 reps
RPE 6-8
4
Overhead Press (Dumbbell)
3
10 reps
RPE 6-8
5
Lateral Raise (Cable)
3
15 reps
RPE 6-7
6A
Skull Crusher (Dumbbell)
3
12 reps
RPE 6-7
6B
Bicep Curl (EZ Bar)
3
12 reps
RPE 6-7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3 reps
87.5%
2
Bench Press (Close Grip)
3
5 reps
RPE 6-8
3
T-Bar Row
3
8 reps
RPE 6-8
4
Overhead Press (Dumbbell)
3
8 reps
RPE 6-8
5
Lateral Raise (Cable)
3
15 reps
RPE 6-7
6A
Skull Crusher (Dumbbell)
3
12 reps
RPE 6-7
6B
Bicep Curl (EZ Bar)
3
12 reps
RPE 6-7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
75%
2
Bench Press (Close Grip)
3
8 reps
RPE 6-7
3
T-Bar Row
3
10 reps
RPE 6-7
4
Overhead Press (Dumbbell)
3
10 reps
RPE 6-7
5
Lateral Raise (Cable)
3
15 reps
RPE 6-7
6A
Skull Crusher (Dumbbell)
3
12 reps
RPE 6-7
6B
Bicep Curl (EZ Bar)
3
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4 reps
80%
2
Bench Press (Close Grip)
3
6 reps
RPE 6-8
3
T-Bar Row
3
10 reps
RPE 6-8
4
Overhead Press (Dumbbell)
3
10 reps
RPE 6-8
5
Lateral Raise (Cable)
3
15 reps
RPE 6-7
6A
Skull Crusher (Dumbbell)
3
12 reps
RPE 6-7
6B
Bicep Curl (EZ Bar)
3
12 reps
RPE 6-7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3 reps
85%
2
Bench Press (Close Grip)
3
6 reps
RPE 6-8
3
T-Bar Row
3
10 reps
RPE 6-8
4
Overhead Press (Dumbbell)
3
10 reps
RPE 6-8
5
Lateral Raise (Cable)
3
15 reps
RPE 6-7
6A
Skull Crusher (Dumbbell)
3
12 reps
RPE 6-7
6B
Bicep Curl (EZ Bar)
3
12 reps
RPE 6-7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
2 reps
90%
2
T-Bar Row
3
8 reps
RPE 7-9
3
Overhead Press (Dumbbell)
3
8 reps
RPE 6-8
4
Lateral Raise (Cable)
3
15 reps
RPE 6-7
5A
Skull Crusher (Dumbbell)
3
12 reps
RPE 6-7
5B
Bicep Curl (EZ Bar)
3
12 reps
RPE 6-7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
2 reps
92.5%
2
T-Bar Row
3
8 reps
RPE 7-9
3
Overhead Press (Dumbbell)
3
8 reps
RPE 6-8
4
Lateral Raise (Cable)
3
15 reps
RPE 6-7
5A
Skull Crusher (Dumbbell)
3
12 reps
RPE 6-7
5B
Bicep Curl (EZ Bar)
3
12 reps
RPE 6-7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1 reps
95%
2
T-Bar Row
3
5 reps
RPE 7-9
3
Overhead Press (Dumbbell)
3
5 reps
RPE 6-8
4
Lateral Raise (Cable)
3
15 reps
RPE 6-7
5A
Skull Crusher (Dumbbell)
3
12 reps
RPE 6-7
5B
Bicep Curl (EZ Bar)
3
12 reps
RPE 6-7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6 reps
70%
2
Sumo Squat
3
8 reps
RPE 6-8
3
Glute Bridge (Barbell)
3
10 reps
RPE 7
4
Leg Extension
3
15 reps
-
5
Leg Curl
3
15 reps
-
6
Standing Calf Raise
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
75%
2
Sumo Squat
3
8 reps
RPE 6-8
3
Glute Bridge (Barbell)
3
10 reps
RPE 7
4
Leg Extension
3
15 reps
-
5
Leg Curl
3
15 reps
-
6
Standing Calf Raise
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
77.5%
2
Sumo Squat
3
8 reps
RPE 6-8
3
Glute Bridge (Barbell)
3
10 reps
RPE 6-8
4
Leg Extension
3
15 reps
-
5
Leg Curl
3
15 reps
-
6
Standing Calf Raise
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
4 reps
80%
2
Sumo Squat
3
6 reps
RPE 6-8
3
Glute Bridge (Barbell)
3
10 reps
RPE 6-8
4
Leg Extension
3
15 reps
-
5
Leg Curl
3
15 reps
-
6
Standing Calf Raise
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
4 reps
82.5%
2
Sumo Squat
3
6 reps
RPE 6-8
3
Glute Bridge (Barbell)
3
10 reps
RPE 6-8
4
Leg Extension
3
15 reps
-
5
Leg Curl
3
15 reps
-
6
Standing Calf Raise
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
3 reps
85%
2
Sumo Squat
3
6 reps
RPE 6-8
3
Glute Bridge (Barbell)
3
8 reps
RPE 6-8
4
Leg Extension
3
15 reps
-
5
Leg Curl
3
15 reps
-
6
Standing Calf Raise
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
3 reps
87.5%
2
Sumo Squat
3
5 reps
RPE 6-8
3
Glute Bridge (Barbell)
3
8 reps
RPE 6-8
4
Leg Extension
3
12 reps
-
5
Leg Curl
3
12 reps
-
6
Standing Calf Raise
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6 reps
75%
2
Deadlift (Paused)
3
8 reps
RPE 6-8
3
Leg Extension
3
15 reps
-
4
Leg Curl
3
15 reps
-
5
Standing Calf Raise
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
4 reps
80%
2
Deadlift (Paused)
3
6 reps
RPE 6-8
3
Leg Extension
3
15 reps
-
4
Leg Curl
3
15 reps
-
5
Standing Calf Raise
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
3 reps
85%
2
Deadlift (Paused)
3
6 reps
RPE 6-8
3
Leg Extension
3
15 reps
-
4
Leg Curl
3
15 reps
-
5
Standing Calf Raise
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
2 reps
90%
2
Glute Bridge (Barbell)
3
5 reps
RPE 7-9
3
Leg Extension
3
12 reps
-
4
Leg Curl
3
12 reps
-
5
Standing Calf Raise
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
2 reps
92.5%
2
Glute Bridge (Barbell)
3
5 reps
RPE 7-9
3
Leg Extension
3
12 reps
-
4
Leg Curl
3
12 reps
-
5
Standing Calf Raise
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
1 reps
95%
2
Glute Bridge (Barbell)
3
5 reps
RPE 7-9
3
Leg Extension
3
12 reps
-
4
Leg Curl
3
12 reps
-
5
Standing Calf Raise
3
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
6 reps
70%
2
Bench Press (Paused)
3
8 reps
RPE 6-8
3
Lat Pulldown
3
10 reps
RPE 6-7
4
Single Arm Row (Dumbbell)
3
10 reps
RPE 6-7
5
Rear Delt Fly (Cable)
3
15 reps
RPE 6-7
6A
Overhead Tricep Extension (Cable)
3
12 reps
RPE 6-7
6B
Bicep Curl (Cable)
3
12 reps
RPE 6-7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
5 reps
75%
2
Bench Press (Paused)
3
8 reps
RPE 6-8
3
Lat Pulldown
3
10 reps
RPE 6-7
4
Single Arm Row (Dumbbell)
3
10 reps
RPE 6-7
5
Rear Delt Fly (Cable)
3
15 reps
RPE 6-7
6A
Overhead Tricep Extension (Cable)
3
12 reps
RPE 6-7
6B
Bicep Curl (Cable)
3
12 reps
RPE 6-7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
5 reps
77.5%
2
Bench Press (Paused)
3
8 reps
RPE 6-8
3
Lat Pulldown
3
10 reps
RPE 6-7
4
Single Arm Row (Dumbbell)
3
10 reps
RPE 6-7
5
Rear Delt Fly (Cable)
3
15 reps
RPE 6-7
6A
Overhead Tricep Extension (Cable)
3
12 reps
RPE 6-7
6B
Bicep Curl (Cable)
3
12 reps
RPE 6-7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
4 reps
80%
2
Bench Press (Paused)
3
6 reps
RPE 6-8
3
Lat Pulldown
3
10 reps
RPE 6-7
4
Single Arm Row (Dumbbell)
3
10 reps
RPE 6-7
5
Rear Delt Fly (Cable)
3
15 reps
RPE 6-7
6A
Overhead Tricep Extension (Cable)
3
12 reps
RPE 6-7
6B
Bicep Curl (Cable)
3
12 reps
RPE 6-7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
4 reps
82.5%
2
Bench Press (Paused)
3
6 reps
RPE 6-8
3
Lat Pulldown
3
10 reps
RPE 6-7
4
Single Arm Row (Dumbbell)
3
10 reps
RPE 6-7
5
Rear Delt Fly (Cable)
3
15 reps
RPE 6-7
6A
Overhead Tricep Extension (Cable)
3
12 reps
RPE 6-7
6B
Bicep Curl (Cable)
3
12 reps
RPE 6-7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
3 reps
85%
2
Bench Press (Paused)
3
6 reps
RPE 6-8
3
Lat Pulldown
3
10 reps
RPE 6-7
4
Single Arm Row (Dumbbell)
3
10 reps
RPE 6-7
5
Rear Delt Fly (Cable)
3
15 reps
RPE 6-7
6A
Overhead Tricep Extension (Cable)
3
12 reps
RPE 6-7
6B
Bicep Curl (Cable)
3
12 reps
RPE 6-7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
3 reps
87.5%
2
Bench Press (Paused)
3
5 reps
RPE 6-8
3
Lat Pulldown
3
8 reps
RPE 6-7
4
Single Arm Row (Dumbbell)
3
10 reps
RPE 6-7
5
Rear Delt Fly (Cable)
3
15 reps
RPE 6-7
6A
Overhead Tricep Extension (Cable)
3
12 reps
RPE 6-7
6B
Bicep Curl (Cable)
3
12 reps
RPE 6-7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
6 reps
75%
2
Bench Press (Paused)
3
8 reps
RPE 6-8
3
Lat Pulldown
3
10 reps
RPE 6-7
4
Single Arm Row (Dumbbell)
3
10 reps
RPE 6-7
5
Rear Delt Fly (Cable)
3
15 reps
RPE 6-7
6A
Overhead Tricep Extension (Cable)
3
12 reps
RPE 6-7
6B
Bicep Curl (Cable)
3
12 reps
RPE 6-7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
4 reps
80%
2
Bench Press (Paused)
3
6 reps
RPE 6-8
3
Lat Pulldown
3
10 reps
RPE 6-7
4
Single Arm Row (Dumbbell)
3
10 reps
RPE 6-7
5
Rear Delt Fly (Cable)
3
15 reps
RPE 6-7
6A
Overhead Tricep Extension (Cable)
3
12 reps
RPE 6-7
6B
Bicep Curl (Cable)
3
12 reps
RPE 6-7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
3 reps
85%
2
Bench Press (Paused)
3
6 reps
RPE 6-8
3
Lat Pulldown
3
10 reps
RPE 6-7
4
Single Arm Row (Dumbbell)
3
10 reps
RPE 6-7
5
Rear Delt Fly (Cable)
3
15 reps
RPE 6-7
6A
Overhead Tricep Extension (Cable)
3
12 reps
RPE 6-7
6B
Bicep Curl (Cable)
3
12 reps
RPE 6-7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
2 reps
90%
2
Bench Press (Paused)
3
5 reps
RPE 6-8
3
Lat Pulldown
3
8 reps
RPE 6-7
4
Rear Delt Fly (Cable)
3
15 reps
RPE 6-7
5A
Overhead Tricep Extension (Cable)
3
12 reps
RPE 6-7
5B
Bicep Curl (Cable)
3
12 reps
RPE 6-7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
2 reps
92.5%
2
Bench Press (Paused)
3
5 reps
RPE 6-8
3
Lat Pulldown
3
8 reps
RPE 6-7
4
Rear Delt Fly (Cable)
3
15 reps
RPE 6-7
5A
Overhead Tricep Extension (Cable)
3
12 reps
RPE 6-7
5B
Bicep Curl (Cable)
3
12 reps
RPE 6-7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
1 reps
92.5%
2
Bench Press (Paused)
3
3 reps
RPE 6-8
3
Lat Pulldown
3
8 reps
RPE 6-7
4
Rear Delt Fly (Cable)
3
15 reps
RPE 6-7
5A
Overhead Tricep Extension (Cable)
3
12 reps
RPE 6-7
5B
Bicep Curl (Cable)
3
12 reps
RPE 6-7
Week 1
1 / 14 Weeks
Day 1
1
Squat (Barbell)
4 Sets
6 Reps
70%
2
Romanian Deadlift (Barbell)
3 Sets
8 Reps
@6-8
3
Leg Press
3 Sets
12 Reps
@6-7
4
Leg Curl
3 Sets
15 Reps
@6-7
5
Standing Calf Raise
3 Sets
20 Reps
-
Day 2
1
Bench Press (Barbell)
4 Sets
6 Reps
70%
2
Bench Press (Close Grip)
3 Sets
8 Reps
@6-7
3
T-Bar Row
3 Sets
10 Reps
@6-7
4
Overhead Press (Dumbbell)
3 Sets
10 Reps
@6-7
5
Lateral Raise (Cable)
3 Sets
15 Reps
@6-7
6A
Skull Crusher (Dumbbell)
3 Sets
12 Reps
@6-7
6B
Bicep Curl (EZ Bar)
3 Sets
12 Reps
@7
Day 4
1
Overhead Press (Barbell)
4 Sets
6 Reps
70%
2
Bench Press (Paused)
3 Sets
8 Reps
@6-8
3
Lat Pulldown
3 Sets
10 Reps
@6-7
4
Single Arm Row (Dumbbell)
3 Sets
10 Reps
@6-7
5
Rear Delt Fly (Cable)
3 Sets
15 Reps
@6-7
6A
Overhead Tricep Extension (Cable)
3 Sets
12 Reps
@6-7
6B
Bicep Curl (Cable)
3 Sets
12 Reps
@6-7
Day 3
1
Deadlift (Barbell)
4 Sets
6 Reps
70%
2
Sumo Squat
3 Sets
8 Reps
@6-8
3
Glute Bridge (Barbell)
3 Sets
10 Reps
@7
4
Leg Extension
3 Sets
15 Reps
-
5
Leg Curl
3 Sets
15 Reps
-
6
Standing Calf Raise
3 Sets
20 Reps
-