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BoostcampPNG

Shoulder friendly UL Split 2026

by Justin Raisner

Program Description

Goal: Strength gain without shoulder aggravation Split: Upper / Lower / Upper / Lower Main Lifts: 4–6 reps @ RPE 7–8 Accessories: 6–12 reps @ RPE 6–7 Progression: Add small amounts of weight weekly or increase reps while staying in RPE range. Rest: Main lifts 2–3 min, accessories 60–90 sec

Program Overview

  • Level
    Intermediate, Novice
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    40 minutes
  • Created
    Feb 19, 2026 12:51
  • Last Edited
    Feb 19, 2026 01:21
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
12.3%
Glutes
12.3%
Hamstrings
11.3%
Upper Back
10.2%
Abs
10.2%
Lats
8.2%
Biceps
6.1%
Front Delts
5.5%
Lower Back
5.1%
Chest
4.8%
Triceps
4.8%
Rear Delts
2.7%
Adductors
2%
Calves
2%
Middle Delts
1.4%
Forearms
1%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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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
Bench Press (Barbell)
2
6-8 reps
+5 lbs
2
Bench Press (Close Grip)
2
8-10 reps
RPE 7
3
Bent Over Row (Barbell)
3
8-10 reps
RPE 8
4
Pull-Up (Bodyweight)
3
8-10 reps
RPE 8
5
Rear Delt Fly (Dumbbell)
2
8-10 reps
RPE 8
6
Face Pull
2
12-15 reps
RPE 6
7
External Rotation
3
12-15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6-8 reps
+5 lbs
2
Bench Press (Close Grip)
2
8-10 reps
RPE 7
3
Bent Over Row (Barbell)
3
8-10 reps
RPE 8
4
Pull-Up (Bodyweight)
3
8-10 reps
RPE 8
5
Rear Delt Fly (Dumbbell)
2
8-10 reps
RPE 8
6
Face Pull
2
12-15 reps
RPE 6
7
External Rotation
3
12-15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6-8 reps
+5 lbs
2
Bench Press (Close Grip)
2
8-10 reps
RPE 7
3
Bent Over Row (Barbell)
3
8-10 reps
RPE 8
4
Pull-Up (Bodyweight)
3
8-10 reps
RPE 8
5
Rear Delt Fly (Dumbbell)
2
8-10 reps
RPE 8
6
Face Pull
2
12-15 reps
RPE 6
7
External Rotation
3
12-15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6-8 reps
+5 lbs
2
Bench Press (Close Grip)
2
8-10 reps
RPE 7
3
Bent Over Row (Barbell)
3
8-10 reps
RPE 8
4
Pull-Up (Bodyweight)
3
8-10 reps
RPE 8
5
Rear Delt Fly (Dumbbell)
2
8-10 reps
RPE 8
6
Face Pull
2
12-15 reps
RPE 6
7
External Rotation
3
12-15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6-8 reps
+5 lbs
2
Bench Press (Close Grip)
2
8-10 reps
RPE 7
3
Bent Over Row (Barbell)
3
8-10 reps
RPE 8
4
Pull-Up (Bodyweight)
3
8-10 reps
RPE 8
5
Rear Delt Fly (Dumbbell)
2
8-10 reps
RPE 8
6
Face Pull
2
12-15 reps
RPE 6
7
External Rotation
3
12-15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6-8 reps
+5 lbs
2
Bench Press (Close Grip)
2
8-10 reps
RPE 7
3
Bent Over Row (Barbell)
3
8-10 reps
RPE 8
4
Pull-Up (Bodyweight)
3
8-10 reps
RPE 8
5
Rear Delt Fly (Dumbbell)
2
8-10 reps
RPE 8
6
Face Pull
2
12-15 reps
RPE 6
7
External Rotation
3
12-15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6-8 reps
+5 lbs
2
Bench Press (Close Grip)
2
8-10 reps
RPE 7
3
Bent Over Row (Barbell)
3
8-10 reps
RPE 8
4
Pull-Up (Bodyweight)
3
8-10 reps
RPE 8
5
Rear Delt Fly (Dumbbell)
2
8-10 reps
RPE 8
6
Face Pull
2
12-15 reps
RPE 6
7
External Rotation
3
12-15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6-8 reps
+5 lbs
2
Bench Press (Close Grip)
2
8-10 reps
RPE 7
3
Bent Over Row (Barbell)
3
8-10 reps
RPE 8
4
Pull-Up (Bodyweight)
3
8-10 reps
RPE 8
5
Rear Delt Fly (Dumbbell)
2
8-10 reps
RPE 8
6
Face Pull
2
12-15 reps
RPE 6
7
External Rotation
3
12-15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6-8 reps
+5 lbs
2
Bench Press (Close Grip)
2
8-10 reps
RPE 7
3
Bent Over Row (Barbell)
3
8-10 reps
RPE 8
4
Pull-Up (Bodyweight)
3
8-10 reps
RPE 8
5
Rear Delt Fly (Dumbbell)
2
8-10 reps
RPE 8
6
Face Pull
2
12-15 reps
RPE 6
7
External Rotation
3
12-15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6-8 reps
+5 lbs
2
Bench Press (Close Grip)
2
8-10 reps
RPE 7
3
Bent Over Row (Barbell)
3
8-10 reps
RPE 8
4
Pull-Up (Bodyweight)
3
8-10 reps
RPE 8
5
Rear Delt Fly (Dumbbell)
2
8-10 reps
RPE 8
6
Face Pull
2
12-15 reps
RPE 6
7
External Rotation
3
12-15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6-8 reps
+5 lbs
2
Bench Press (Close Grip)
2
8-10 reps
RPE 7
3
Bent Over Row (Barbell)
3
8-10 reps
RPE 8
4
Pull-Up (Bodyweight)
3
8-10 reps
RPE 8
5
Rear Delt Fly (Dumbbell)
2
8-10 reps
RPE 8
6
Face Pull
2
12-15 reps
RPE 6
7
External Rotation
3
12-15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6-8 reps
+5 lbs
2
Bench Press (Close Grip)
2
8-10 reps
RPE 7
3
Bent Over Row (Barbell)
3
8-10 reps
RPE 8
4
Pull-Up (Bodyweight)
3
8-10 reps
RPE 8
5
Rear Delt Fly (Dumbbell)
2
8-10 reps
RPE 8
6
Face Pull
2
12-15 reps
RPE 6
7
External Rotation
3
12-15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-10 reps
+10 lbs
2
Romanian Deadlift (Barbell)
3
8-10 reps
+10 lbs
3
Walking Lunge (Dumbbell)
3
6-8 reps
RPE 7
4
Back Extension (Weighted)
3
8-10 reps
RPE 7
5
Cable Crunch
3
10-12 reps
RPE 7
6
Standing Calf Raise
3
15-20 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-10 reps
+10 lbs
2
Romanian Deadlift (Barbell)
3
8-10 reps
+10 lbs
3
Walking Lunge (Dumbbell)
3
6-8 reps
RPE 7
4
Back Extension (Weighted)
3
8-10 reps
RPE 7
5
Cable Crunch
3
10-12 reps
RPE 7
6
Standing Calf Raise
3
15-20 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-10 reps
+10 lbs
2
Romanian Deadlift (Barbell)
3
8-10 reps
+10 lbs
3
Walking Lunge (Dumbbell)
3
6-8 reps
RPE 7
4
Back Extension (Weighted)
3
8-10 reps
RPE 7
5
Cable Crunch
3
10-12 reps
RPE 7
6
Standing Calf Raise
3
15-20 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-10 reps
+10 lbs
2
Romanian Deadlift (Barbell)
3
8-10 reps
+10 lbs
3
Walking Lunge (Dumbbell)
3
6-8 reps
RPE 7
4
Back Extension (Weighted)
3
8-10 reps
RPE 7
5
Cable Crunch
3
10-12 reps
RPE 7
6
Standing Calf Raise
3
15-20 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-10 reps
+10 lbs
2
Romanian Deadlift (Barbell)
3
8-10 reps
+10 lbs
3
Walking Lunge (Dumbbell)
3
6-8 reps
RPE 7
4
Back Extension (Weighted)
3
8-10 reps
RPE 7
5
Cable Crunch
3
10-12 reps
RPE 7
6
Standing Calf Raise
3
15-20 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-10 reps
+10 lbs
2
Romanian Deadlift (Barbell)
3
8-10 reps
+10 lbs
3
Walking Lunge (Dumbbell)
3
6-8 reps
RPE 7
4
Back Extension (Weighted)
3
8-10 reps
RPE 7
5
Cable Crunch
3
10-12 reps
RPE 7
6
Standing Calf Raise
3
15-20 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-10 reps
+10 lbs
2
Romanian Deadlift (Barbell)
3
8-10 reps
+10 lbs
3
Walking Lunge (Dumbbell)
3
6-8 reps
RPE 7
4
Back Extension (Weighted)
3
8-10 reps
RPE 7
5
Cable Crunch
3
10-12 reps
RPE 7
6
Standing Calf Raise
3
15-20 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-10 reps
+10 lbs
2
Romanian Deadlift (Barbell)
3
8-10 reps
+10 lbs
3
Walking Lunge (Dumbbell)
3
6-8 reps
RPE 7
4
Back Extension (Weighted)
3
8-10 reps
RPE 7
5
Cable Crunch
3
10-12 reps
RPE 7
6
Standing Calf Raise
3
15-20 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-10 reps
+10 lbs
2
Romanian Deadlift (Barbell)
3
8-10 reps
+10 lbs
3
Walking Lunge (Dumbbell)
3
6-8 reps
RPE 7
4
Back Extension (Weighted)
3
8-10 reps
RPE 7
5
Cable Crunch
3
10-12 reps
RPE 7
6
Standing Calf Raise
3
15-20 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-10 reps
+10 lbs
2
Romanian Deadlift (Barbell)
3
8-10 reps
+10 lbs
3
Walking Lunge (Dumbbell)
3
6-8 reps
RPE 7
4
Back Extension (Weighted)
3
8-10 reps
RPE 7
5
Cable Crunch
3
10-12 reps
RPE 7
6
Standing Calf Raise
3
15-20 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-10 reps
+10 lbs
2
Romanian Deadlift (Barbell)
3
8-10 reps
+10 lbs
3
Walking Lunge (Dumbbell)
3
6-8 reps
RPE 7
4
Back Extension (Weighted)
3
8-10 reps
RPE 7
5
Cable Crunch
3
10-12 reps
RPE 7
6
Standing Calf Raise
3
15-20 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-10 reps
+10 lbs
2
Romanian Deadlift (Barbell)
3
8-10 reps
+10 lbs
3
Walking Lunge (Dumbbell)
3
6-8 reps
RPE 7
4
Back Extension (Weighted)
3
8-10 reps
RPE 7
5
Cable Crunch
3
10-12 reps
RPE 7
6
Standing Calf Raise
3
15-20 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Landmine Press
3
8-10 reps
RPE 8
2
Lat Pulldown
3
8-10 reps
RPE 8
3
Cable Low Row
3
8-10 reps
RPE 8
4
Bicep Curl (Dumbbell)
3
10-12 reps
RPE 7
5
Lateral Raise (Dumbbell)
2
10-12 reps
RPE 7
6
Scaption 30 Degree Fly
2
15-20 reps
RPE 6
7
External Rotation
3
15-20 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Landmine Press
3
8-10 reps
RPE 8
2
Lat Pulldown
3
8-10 reps
RPE 8
3
Cable Low Row
3
8-10 reps
RPE 8
4
Bicep Curl (Dumbbell)
3
10-12 reps
RPE 7
5
Lateral Raise (Dumbbell)
2
10-12 reps
RPE 7
6
Scaption 30 Degree Fly
2
15-20 reps
RPE 6
7
External Rotation
3
15-20 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Landmine Press
3
8-10 reps
RPE 8
2
Lat Pulldown
3
8-10 reps
RPE 8
3
Cable Low Row
3
8-10 reps
RPE 8
4
Bicep Curl (Dumbbell)
3
10-12 reps
RPE 7
5
Lateral Raise (Dumbbell)
2
10-12 reps
RPE 7
6
Scaption 30 Degree Fly
2
15-20 reps
RPE 6
7
External Rotation
3
15-20 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Landmine Press
3
8-10 reps
RPE 8
2
Lat Pulldown
3
8-10 reps
RPE 8
3
Cable Low Row
3
8-10 reps
RPE 8
4
Bicep Curl (Dumbbell)
3
10-12 reps
RPE 7
5
Lateral Raise (Dumbbell)
2
10-12 reps
RPE 7
6
Scaption 30 Degree Fly
2
15-20 reps
RPE 6
7
External Rotation
3
15-20 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Landmine Press
3
8-10 reps
RPE 8
2
Lat Pulldown
3
8-10 reps
RPE 8
3
Cable Low Row
3
8-10 reps
RPE 8
4
Bicep Curl (Dumbbell)
3
10-12 reps
RPE 7
5
Lateral Raise (Dumbbell)
2
10-12 reps
RPE 7
6
Scaption 30 Degree Fly
2
15-20 reps
RPE 6
7
External Rotation
3
15-20 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Landmine Press
3
8-10 reps
RPE 8
2
Lat Pulldown
3
8-10 reps
RPE 8
3
Cable Low Row
3
8-10 reps
RPE 8
4
Bicep Curl (Dumbbell)
3
10-12 reps
RPE 7
5
Lateral Raise (Dumbbell)
2
10-12 reps
RPE 7
6
Scaption 30 Degree Fly
2
15-20 reps
RPE 6
7
External Rotation
3
15-20 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Landmine Press
3
8-10 reps
RPE 8
2
Lat Pulldown
3
8-10 reps
RPE 8
3
Cable Low Row
3
8-10 reps
RPE 8
4
Bicep Curl (Dumbbell)
3
10-12 reps
RPE 7
5
Lateral Raise (Dumbbell)
2
10-12 reps
RPE 7
6
Scaption 30 Degree Fly
2
15-20 reps
RPE 6
7
External Rotation
3
15-20 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Landmine Press
3
8-10 reps
RPE 8
2
Lat Pulldown
3
8-10 reps
RPE 8
3
Cable Low Row
3
8-10 reps
RPE 8
4
Bicep Curl (Dumbbell)
3
10-12 reps
RPE 7
5
Lateral Raise (Dumbbell)
2
10-12 reps
RPE 7
6
Scaption 30 Degree Fly
2
15-20 reps
RPE 6
7
External Rotation
3
15-20 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Landmine Press
3
8-10 reps
RPE 8
2
Lat Pulldown
3
8-10 reps
RPE 8
3
Cable Low Row
3
8-10 reps
RPE 8
4
Bicep Curl (Dumbbell)
3
10-12 reps
RPE 7
5
Lateral Raise (Dumbbell)
2
10-12 reps
RPE 7
6
Scaption 30 Degree Fly
2
15-20 reps
RPE 6
7
External Rotation
3
15-20 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Landmine Press
3
8-10 reps
RPE 8
2
Lat Pulldown
3
8-10 reps
RPE 8
3
Cable Low Row
3
8-10 reps
RPE 8
4
Bicep Curl (Dumbbell)
3
10-12 reps
RPE 7
5
Lateral Raise (Dumbbell)
2
10-12 reps
RPE 7
6
Scaption 30 Degree Fly
2
15-20 reps
RPE 6
7
External Rotation
3
15-20 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Landmine Press
3
8-10 reps
RPE 8
2
Lat Pulldown
3
8-10 reps
RPE 8
3
Cable Low Row
3
8-10 reps
RPE 8
4
Bicep Curl (Dumbbell)
3
10-12 reps
RPE 7
5
Lateral Raise (Dumbbell)
2
10-12 reps
RPE 7
6
Scaption 30 Degree Fly
2
15-20 reps
RPE 6
7
External Rotation
3
15-20 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Landmine Press
3
8-10 reps
RPE 8
2
Lat Pulldown
3
8-10 reps
RPE 8
3
Cable Low Row
3
8-10 reps
RPE 8
4
Bicep Curl (Dumbbell)
3
10-12 reps
RPE 7
5
Lateral Raise (Dumbbell)
2
10-12 reps
RPE 7
6
Scaption 30 Degree Fly
2
15-20 reps
RPE 6
7
External Rotation
3
15-20 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
8-10 reps
+10 lbs
2
Landmine Twist
3
8-12 reps
RPE 7
3
Front Squat (Dumbbell)
3
8-10 reps
RPE 8
4
Bulgarian Split Squat (Dumbbell)
3
6-8 reps
RPE 7
5
Cable Crunch
3
8-12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
8-10 reps
+10 lbs
2
Landmine Twist
3
8-12 reps
RPE 7
3
Front Squat (Dumbbell)
3
8-10 reps
RPE 8
4
Bulgarian Split Squat (Dumbbell)
3
6-8 reps
RPE 7
5
Cable Crunch
3
8-12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
8-10 reps
+10 lbs
2
Landmine Twist
3
8-12 reps
RPE 7
3
Front Squat (Dumbbell)
3
8-10 reps
RPE 8
4
Bulgarian Split Squat (Dumbbell)
3
6-8 reps
RPE 7
5
Cable Crunch
3
8-12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
8-10 reps
+10 lbs
2
Landmine Twist
3
8-12 reps
RPE 7
3
Front Squat (Dumbbell)
3
8-10 reps
RPE 8
4
Bulgarian Split Squat (Dumbbell)
3
6-8 reps
RPE 7
5
Cable Crunch
3
8-12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
8-10 reps
+10 lbs
2
Landmine Twist
3
8-12 reps
RPE 7
3
Front Squat (Dumbbell)
3
8-10 reps
RPE 8
4
Bulgarian Split Squat (Dumbbell)
3
6-8 reps
RPE 7
5
Cable Crunch
3
8-12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
8-10 reps
+10 lbs
2
Landmine Twist
3
8-12 reps
RPE 7
3
Front Squat (Dumbbell)
3
8-10 reps
RPE 8
4
Bulgarian Split Squat (Dumbbell)
3
6-8 reps
RPE 7
5
Cable Crunch
3
8-12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
8-10 reps
+10 lbs
2
Landmine Twist
3
8-12 reps
RPE 7
3
Front Squat (Dumbbell)
3
8-10 reps
RPE 8
4
Bulgarian Split Squat (Dumbbell)
3
6-8 reps
RPE 7
5
Cable Crunch
3
8-12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
8-10 reps
+10 lbs
2
Landmine Twist
3
8-12 reps
RPE 7
3
Front Squat (Dumbbell)
3
8-10 reps
RPE 8
4
Bulgarian Split Squat (Dumbbell)
3
6-8 reps
RPE 7
5
Cable Crunch
3
8-12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
8-10 reps
+10 lbs
2
Landmine Twist
3
8-12 reps
RPE 7
3
Front Squat (Dumbbell)
3
8-10 reps
RPE 8
4
Bulgarian Split Squat (Dumbbell)
3
6-8 reps
RPE 7
5
Cable Crunch
3
8-12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
8-10 reps
+10 lbs
2
Landmine Twist
3
8-12 reps
RPE 7
3
Front Squat (Dumbbell)
3
8-10 reps
RPE 8
4
Bulgarian Split Squat (Dumbbell)
3
6-8 reps
RPE 7
5
Cable Crunch
3
8-12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
8-10 reps
+10 lbs
2
Landmine Twist
3
8-12 reps
RPE 7
3
Front Squat (Dumbbell)
3
8-10 reps
RPE 8
4
Bulgarian Split Squat (Dumbbell)
3
6-8 reps
RPE 7
5
Cable Crunch
3
8-12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
8-10 reps
+10 lbs
2
Landmine Twist
3
8-12 reps
RPE 7
3
Front Squat (Dumbbell)
3
8-10 reps
RPE 8
4
Bulgarian Split Squat (Dumbbell)
3
6-8 reps
RPE 7
5
Cable Crunch
3
8-12 reps
RPE 7
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
6-8 Reps
6-8 Reps
+5 lbs
+5 lbs
2
Bench Press (Close Grip)
1 Set
1 Set
8-10 Reps
8-10 Reps
@7
@7
3
Bent Over Row (Barbell)
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
@8
@8
@8
4
Pull-Up (Bodyweight)
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
@8
@8
@8
5
Rear Delt Fly (Dumbbell)
1 Set
1 Set
8-10 Reps
8-10 Reps
@8
@8
6
Face Pull
1 Set
1 Set
12-15 Reps
12-15 Reps
@6
@6
7
External Rotation
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
@7
@7
@7
Day 2
1
Squat (Barbell)
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
+10 lbs
+10 lbs
+10 lbs
2
Romanian Deadlift (Barbell)
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
+10 lbs
+10 lbs
+10 lbs
3
Walking Lunge (Dumbbell)
3 Sets
6-8 Reps
@7
4
Back Extension (Weighted)
3 Sets
8-10 Reps
@7
5
Cable Crunch
3 Sets
10-12 Reps
@7
6
Standing Calf Raise
1 Set
1 Set
1 Set
15-20 Reps
15-20 Reps
15-20 Reps
@7
@7
@7
Day 3
1
Landmine Press
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
@8
@8
@8
2
Lat Pulldown
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
@8
@8
@8
3
Cable Low Row
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
@8
@8
@8
4
Bicep Curl (Dumbbell)
3 Sets
10-12 Reps
@7
5
Lateral Raise (Dumbbell)
1 Set
1 Set
10-12 Reps
10-12 Reps
@7
@7
6
Scaption 30 Degree Fly
1 Set
1 Set
15-20 Reps
15-20 Reps
@6
@6
7
External Rotation
3 Sets
15-20 Reps
@6
Day 4
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
+10 lbs
+10 lbs
+10 lbs
2
Landmine Twist
3 Sets
8-12 Reps
@7
3
Front Squat (Dumbbell)
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
@8
@8
@8
4
Bulgarian Split Squat (Dumbbell)
3 Sets
6-8 Reps
@7
5
Cable Crunch
3 Sets
8-12 Reps
@7