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Upper/Lower/sarms UPDATED (1)

by xRexii

Program Description

N/A

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Bodybuilding, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    16 weeks
  • Time Per Workout
    90 minutes
  • Created
    May 11, 2025 11:02
  • Last Edited
    Jun 18, 2025 12:16

Summary

Transform your physique with the Upper/Lower/SARMs UPDATED program, a comprehensive 16-week training plan designed for serious lifters. With six days of targeted workouts each week, you'll alternate between upper and lower body sessions, focusing on compound and isolation exercises to maximize strength and hypertrophy. This program leverages a full gym setup, ensuring you have access to all the equipment needed to push your limits. Get ready to build muscle, increase your power, and redefine your fitness journey!
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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
WEEK 15
WEEK 16
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
-1 reps
95%
2
Squat (Barbell)
3
3 reps
90%
3
Leg Press
2
5-10 reps
-
4
Lying Leg Curl
3
10-12 reps
-
5
Leg Extension
3
10-15 reps
-
6
Hip Abductor (Machine)
3
12-15 reps
-
7
Hanging Leg Raise
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
-1 reps
95%
2
Squat (Barbell)
3
3 reps
90%
3
Leg Press
2
5-10 reps
-
4
Lying Leg Curl
3
10-12 reps
-
5
Leg Extension
3
10-15 reps
-
6
Hip Abductor (Machine)
3
12-15 reps
-
7
Hanging Leg Raise
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
-1 reps
95%
2
Squat (Barbell)
3
3 reps
90%
3
Leg Press
2
5-10 reps
-
4
Lying Leg Curl
3
10-12 reps
-
5
Leg Extension
3
10-15 reps
-
6
Hip Abductor (Machine)
3
12-15 reps
-
7
Hanging Leg Raise
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
-1 reps
95%
2
Squat (Barbell)
3
3 reps
90%
3
Leg Press
2
5-10 reps
-
4
Lying Leg Curl
3
10-12 reps
-
5
Leg Extension
3
10-15 reps
-
6
Hip Abductor (Machine)
3
12-15 reps
-
7
Hanging Leg Raise
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
-1 reps
95%
2
Squat (Barbell)
3
3 reps
90%
3
Leg Press
2
5-10 reps
-
4
Lying Leg Curl
3
10-12 reps
-
5
Leg Extension
3
10-15 reps
-
6
Hip Abductor (Machine)
3
12-15 reps
-
7
Hanging Leg Raise
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
-1 reps
95%
2
Squat (Barbell)
3
3 reps
90%
3
Leg Press
2
5-10 reps
-
4
Lying Leg Curl
3
10-12 reps
-
5
Leg Extension
3
10-15 reps
-
6
Hip Abductor (Machine)
3
12-15 reps
-
7
Hanging Leg Raise
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
-1 reps
95%
2
Squat (Barbell)
3
3 reps
90%
3
Leg Press
2
5-10 reps
-
4
Lying Leg Curl
3
10-12 reps
-
5
Leg Extension
3
10-15 reps
-
6
Hip Abductor (Machine)
3
12-15 reps
-
7
Hanging Leg Raise
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
-1 reps
95%
2
Squat (Barbell)
3
3 reps
90%
3
Leg Press
2
5-10 reps
-
4
Lying Leg Curl
3
10-12 reps
-
5
Leg Extension
3
10-15 reps
-
6
Hip Abductor (Machine)
3
12-15 reps
-
7
Hanging Leg Raise
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
-1 reps
95%
2
Squat (Barbell)
3
3 reps
90%
3
Leg Press
2
5-10 reps
-
4
Lying Leg Curl
3
10-12 reps
-
5
Leg Extension
3
10-15 reps
-
6
Hip Abductor (Machine)
3
12-15 reps
-
7
Hanging Leg Raise
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
-1 reps
95%
2
Squat (Barbell)
3
3 reps
90%
3
Leg Press
2
5-10 reps
-
4
Lying Leg Curl
3
10-12 reps
-
5
Leg Extension
3
10-15 reps
-
6
Hip Abductor (Machine)
3
12-15 reps
-
7
Hanging Leg Raise
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
-1 reps
95%
2
Squat (Barbell)
3
3 reps
90%
3
Leg Press
2
5-10 reps
-
4
Lying Leg Curl
3
10-12 reps
-
5
Leg Extension
3
10-15 reps
-
6
Hip Abductor (Machine)
3
12-15 reps
-
7
Hanging Leg Raise
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
-1 reps
95%
2
Squat (Barbell)
3
3 reps
90%
3
Leg Press
2
5-10 reps
-
4
Lying Leg Curl
3
10-12 reps
-
5
Leg Extension
3
10-15 reps
-
6
Hip Abductor (Machine)
3
12-15 reps
-
7
Hanging Leg Raise
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
-1 reps
95%
2
Squat (Barbell)
3
3 reps
90%
3
Leg Press
2
5-10 reps
-
4
Lying Leg Curl
3
10-12 reps
-
5
Leg Extension
3
10-15 reps
-
6
Hip Abductor (Machine)
3
12-15 reps
-
7
Hanging Leg Raise
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
-1 reps
95%
2
Squat (Barbell)
3
3 reps
90%
3
Leg Press
2
5-10 reps
-
4
Lying Leg Curl
3
10-12 reps
-
5
Leg Extension
3
10-15 reps
-
6
Hip Abductor (Machine)
3
12-15 reps
-
7
Hanging Leg Raise
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
-1 reps
95%
2
Squat (Barbell)
3
3 reps
90%
3
Leg Press
2
5-10 reps
-
4
Lying Leg Curl
3
10-12 reps
-
5
Leg Extension
3
10-15 reps
-
6
Hip Abductor (Machine)
3
12-15 reps
-
7
Hanging Leg Raise
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
-1 reps
95%
2
Squat (Barbell)
3
3 reps
90%
3
Leg Press
2
5-10 reps
-
4
Lying Leg Curl
3
10-12 reps
-
5
Leg Extension
3
10-15 reps
-
6
Hip Abductor (Machine)
3
12-15 reps
-
7
Hanging Leg Raise
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
5-10 reps
-
2
Standing Pullover (Cable)
3
5-15 reps
-
3
Incline Bench Press (Smith Machine)
3
5-10 reps
-
4
Chest Fly (Machine)
3
8-12 reps
-
5
Lateral Raise (Dumbbell)
3
8-15 reps
-
6
Overhead Tricep Extension (Dumbbell)
3
5-12 reps
-
7
Preacher Curl (Barbell)
3
5-10 reps
-
8
Romanian Deadlift (Barbell)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
5-10 reps
-
2
Standing Pullover (Cable)
3
5-15 reps
-
3
Incline Bench Press (Smith Machine)
3
5-10 reps
-
4
Chest Fly (Machine)
3
8-12 reps
-
5
Lateral Raise (Dumbbell)
3
8-15 reps
-
6
Overhead Tricep Extension (Dumbbell)
3
5-12 reps
-
7
Preacher Curl (Barbell)
3
5-10 reps
-
8
Romanian Deadlift (Barbell)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
5-10 reps
-
2
Standing Pullover (Cable)
3
5-15 reps
-
3
Incline Bench Press (Smith Machine)
3
5-10 reps
-
4
Chest Fly (Machine)
3
8-12 reps
-
5
Lateral Raise (Dumbbell)
3
8-15 reps
-
6
Overhead Tricep Extension (Dumbbell)
3
5-12 reps
-
7
Preacher Curl (Barbell)
3
5-10 reps
-
8
Romanian Deadlift (Barbell)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
5-10 reps
-
2
Standing Pullover (Cable)
3
5-15 reps
-
3
Incline Bench Press (Smith Machine)
3
5-10 reps
-
4
Chest Fly (Machine)
3
8-12 reps
-
5
Lateral Raise (Dumbbell)
3
8-15 reps
-
6
Overhead Tricep Extension (Dumbbell)
3
5-12 reps
-
7
Preacher Curl (Barbell)
3
5-10 reps
-
8
Romanian Deadlift (Barbell)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
5-10 reps
-
2
Standing Pullover (Cable)
3
5-15 reps
-
3
Incline Bench Press (Smith Machine)
3
5-10 reps
-
4
Chest Fly (Machine)
3
8-12 reps
-
5
Lateral Raise (Dumbbell)
3
8-15 reps
-
6
Overhead Tricep Extension (Dumbbell)
3
5-12 reps
-
7
Preacher Curl (Barbell)
3
5-10 reps
-
8
Romanian Deadlift (Barbell)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
5-10 reps
-
2
Standing Pullover (Cable)
3
5-15 reps
-
3
Incline Bench Press (Smith Machine)
3
5-10 reps
-
4
Chest Fly (Machine)
3
8-12 reps
-
5
Lateral Raise (Dumbbell)
3
8-15 reps
-
6
Overhead Tricep Extension (Dumbbell)
3
5-12 reps
-
7
Preacher Curl (Barbell)
3
5-10 reps
-
8
Romanian Deadlift (Barbell)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
5-10 reps
-
2
Standing Pullover (Cable)
3
5-15 reps
-
3
Incline Bench Press (Smith Machine)
3
5-10 reps
-
4
Chest Fly (Machine)
3
8-12 reps
-
5
Lateral Raise (Dumbbell)
3
8-15 reps
-
6
Overhead Tricep Extension (Dumbbell)
3
5-12 reps
-
7
Preacher Curl (Barbell)
3
5-10 reps
-
8
Romanian Deadlift (Barbell)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
5-10 reps
-
2
Standing Pullover (Cable)
3
5-15 reps
-
3
Incline Bench Press (Smith Machine)
3
5-10 reps
-
4
Chest Fly (Machine)
3
8-12 reps
-
5
Lateral Raise (Dumbbell)
3
8-15 reps
-
6
Overhead Tricep Extension (Dumbbell)
3
5-12 reps
-
7
Preacher Curl (Barbell)
3
5-10 reps
-
8
Romanian Deadlift (Barbell)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
5-10 reps
-
2
Standing Pullover (Cable)
3
5-15 reps
-
3
Incline Bench Press (Smith Machine)
3
5-10 reps
-
4
Chest Fly (Machine)
3
8-12 reps
-
5
Lateral Raise (Dumbbell)
3
8-15 reps
-
6
Overhead Tricep Extension (Dumbbell)
3
5-12 reps
-
7
Preacher Curl (Barbell)
3
5-10 reps
-
8
Romanian Deadlift (Barbell)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
5-10 reps
-
2
Standing Pullover (Cable)
3
5-15 reps
-
3
Incline Bench Press (Smith Machine)
3
5-10 reps
-
4
Chest Fly (Machine)
3
8-12 reps
-
5
Lateral Raise (Dumbbell)
3
8-15 reps
-
6
Overhead Tricep Extension (Dumbbell)
3
5-12 reps
-
7
Preacher Curl (Barbell)
3
5-10 reps
-
8
Romanian Deadlift (Barbell)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
5-10 reps
-
2
Standing Pullover (Cable)
3
5-15 reps
-
3
Incline Bench Press (Smith Machine)
3
5-10 reps
-
4
Chest Fly (Machine)
3
8-12 reps
-
5
Lateral Raise (Dumbbell)
3
8-15 reps
-
6
Overhead Tricep Extension (Dumbbell)
3
5-12 reps
-
7
Preacher Curl (Barbell)
3
5-10 reps
-
8
Romanian Deadlift (Barbell)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
5-10 reps
-
2
Standing Pullover (Cable)
3
5-15 reps
-
3
Incline Bench Press (Smith Machine)
3
5-10 reps
-
4
Chest Fly (Machine)
3
8-12 reps
-
5
Lateral Raise (Dumbbell)
3
8-15 reps
-
6
Overhead Tricep Extension (Dumbbell)
3
5-12 reps
-
7
Preacher Curl (Barbell)
3
5-10 reps
-
8
Romanian Deadlift (Barbell)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
5-10 reps
-
2
Standing Pullover (Cable)
3
5-15 reps
-
3
Incline Bench Press (Smith Machine)
3
5-10 reps
-
4
Chest Fly (Machine)
3
8-12 reps
-
5
Lateral Raise (Dumbbell)
3
8-15 reps
-
6
Overhead Tricep Extension (Dumbbell)
3
5-12 reps
-
7
Preacher Curl (Barbell)
3
5-10 reps
-
8
Romanian Deadlift (Barbell)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
5-10 reps
-
2
Standing Pullover (Cable)
3
5-15 reps
-
3
Incline Bench Press (Smith Machine)
3
5-10 reps
-
4
Chest Fly (Machine)
3
8-12 reps
-
5
Lateral Raise (Dumbbell)
3
8-15 reps
-
6
Overhead Tricep Extension (Dumbbell)
3
5-12 reps
-
7
Preacher Curl (Barbell)
3
5-10 reps
-
8
Romanian Deadlift (Barbell)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
5-10 reps
-
2
Standing Pullover (Cable)
3
5-15 reps
-
3
Incline Bench Press (Smith Machine)
3
5-10 reps
-
4
Chest Fly (Machine)
3
8-12 reps
-
5
Lateral Raise (Dumbbell)
3
8-15 reps
-
6
Overhead Tricep Extension (Dumbbell)
3
5-12 reps
-
7
Preacher Curl (Barbell)
3
5-10 reps
-
8
Romanian Deadlift (Barbell)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
5-10 reps
-
2
Standing Pullover (Cable)
3
5-15 reps
-
3
Incline Bench Press (Smith Machine)
3
5-10 reps
-
4
Chest Fly (Machine)
3
8-12 reps
-
5
Lateral Raise (Dumbbell)
3
8-15 reps
-
6
Overhead Tricep Extension (Dumbbell)
3
5-12 reps
-
7
Preacher Curl (Barbell)
3
5-10 reps
-
8
Romanian Deadlift (Barbell)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1 reps
95%
2
Deadlift (Barbell)
3
3 reps
90%
3
Hack Squat
3
6-12 reps
-
4
Leg Extension
3
6-10 reps
-
5
Lying Leg Curl
3
5-8 reps
-
6
Abs Crunch (Machine)
3
AMRAP
-
7
Back Extension
3
6-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1 reps
95%
2
Deadlift (Barbell)
3
3 reps
90%
3
Hack Squat
3
6-12 reps
-
4
Leg Extension
3
6-10 reps
-
5
Lying Leg Curl
3
5-8 reps
-
6
Abs Crunch (Machine)
3
AMRAP
-
7
Back Extension
3
6-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1 reps
95%
2
Deadlift (Barbell)
3
3 reps
90%
3
Hack Squat
3
6-12 reps
-
4
Leg Extension
3
6-10 reps
-
5
Lying Leg Curl
3
5-8 reps
-
6
Abs Crunch (Machine)
3
AMRAP
-
7
Back Extension
3
6-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1 reps
95%
2
Deadlift (Barbell)
3
3 reps
90%
3
Hack Squat
3
6-12 reps
-
4
Leg Extension
3
6-10 reps
-
5
Lying Leg Curl
3
5-8 reps
-
6
Abs Crunch (Machine)
3
AMRAP
-
7
Back Extension
3
6-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1 reps
95%
2
Deadlift (Barbell)
3
3 reps
90%
3
Hack Squat
3
6-12 reps
-
4
Leg Extension
3
6-10 reps
-
5
Lying Leg Curl
3
5-8 reps
-
6
Abs Crunch (Machine)
3
AMRAP
-
7
Back Extension
3
6-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1 reps
95%
2
Deadlift (Barbell)
3
3 reps
90%
3
Hack Squat
3
6-12 reps
-
4
Leg Extension
3
6-10 reps
-
5
Lying Leg Curl
3
5-8 reps
-
6
Abs Crunch (Machine)
3
AMRAP
-
7
Back Extension
3
6-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1 reps
95%
2
Deadlift (Barbell)
3
3 reps
90%
3
Hack Squat
3
6-12 reps
-
4
Leg Extension
3
6-10 reps
-
5
Lying Leg Curl
3
5-8 reps
-
6
Abs Crunch (Machine)
3
AMRAP
-
7
Back Extension
3
6-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1 reps
95%
2
Deadlift (Barbell)
3
3 reps
90%
3
Hack Squat
3
6-12 reps
-
4
Leg Extension
3
6-10 reps
-
5
Lying Leg Curl
3
5-8 reps
-
6
Abs Crunch (Machine)
3
AMRAP
-
7
Back Extension
3
6-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1 reps
95%
2
Deadlift (Barbell)
3
3 reps
90%
3
Hack Squat
3
6-12 reps
-
4
Leg Extension
3
6-10 reps
-
5
Lying Leg Curl
3
5-8 reps
-
6
Abs Crunch (Machine)
3
AMRAP
-
7
Back Extension
3
6-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1 reps
95%
2
Deadlift (Barbell)
3
3 reps
90%
3
Hack Squat
3
6-12 reps
-
4
Leg Extension
3
6-10 reps
-
5
Lying Leg Curl
3
5-8 reps
-
6
Abs Crunch (Machine)
3
AMRAP
-
7
Back Extension
3
6-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1 reps
95%
2
Deadlift (Barbell)
3
3 reps
90%
3
Hack Squat
3
6-12 reps
-
4
Leg Extension
3
6-10 reps
-
5
Lying Leg Curl
3
5-8 reps
-
6
Abs Crunch (Machine)
3
AMRAP
-
7
Back Extension
3
6-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1 reps
95%
2
Deadlift (Barbell)
3
3 reps
90%
3
Hack Squat
3
6-12 reps
-
4
Leg Extension
3
6-10 reps
-
5
Lying Leg Curl
3
5-8 reps
-
6
Abs Crunch (Machine)
3
AMRAP
-
7
Back Extension
3
6-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1 reps
95%
2
Deadlift (Barbell)
3
3 reps
90%
3
Hack Squat
3
6-12 reps
-
4
Leg Extension
3
6-10 reps
-
5
Lying Leg Curl
3
5-8 reps
-
6
Abs Crunch (Machine)
3
AMRAP
-
7
Back Extension
3
6-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1 reps
95%
2
Deadlift (Barbell)
3
3 reps
90%
3
Hack Squat
3
6-12 reps
-
4
Leg Extension
3
6-10 reps
-
5
Lying Leg Curl
3
5-8 reps
-
6
Abs Crunch (Machine)
3
AMRAP
-
7
Back Extension
3
6-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1 reps
95%
2
Deadlift (Barbell)
3
3 reps
90%
3
Hack Squat
3
6-12 reps
-
4
Leg Extension
3
6-10 reps
-
5
Lying Leg Curl
3
5-8 reps
-
6
Abs Crunch (Machine)
3
AMRAP
-
7
Back Extension
3
6-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1 reps
95%
2
Deadlift (Barbell)
3
3 reps
90%
3
Hack Squat
3
6-12 reps
-
4
Leg Extension
3
6-10 reps
-
5
Lying Leg Curl
3
5-8 reps
-
6
Abs Crunch (Machine)
3
AMRAP
-
7
Back Extension
3
6-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
95%
2
Bench Press (Barbell)
3
3 reps
90%
3
Incline Bench Press (Dumbbell)
3
5-10 reps
RPE 9
4
Pull-Up (Bodyweight)
3
5-10 reps
RPE 9
5
Seated Row (Machine)
3
5-10 reps
-
6
Overhead Press (Machine)
3
5-8 reps
RPE 9
7
Bicep Curl (Dumbbell)
3
6-10 reps
RPE 9
8
Tricep Pushdown (Cable)
3
6-10 reps
RPE 9
9
Shrug (Barbell)
3
6-8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
95%
2
Bench Press (Barbell)
3
3 reps
90%
3
Incline Bench Press (Dumbbell)
3
5-10 reps
RPE 9
4
Pull-Up (Bodyweight)
3
5-10 reps
RPE 9
5
Seated Row (Machine)
3
5-10 reps
-
6
Overhead Press (Machine)
3
5-8 reps
RPE 9
7
Bicep Curl (Dumbbell)
3
6-10 reps
RPE 9
8
Tricep Pushdown (Cable)
3
6-10 reps
RPE 9
9
Shrug (Barbell)
3
6-8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
95%
2
Bench Press (Barbell)
3
3 reps
90%
3
Incline Bench Press (Dumbbell)
3
5-10 reps
RPE 9
4
Pull-Up (Bodyweight)
3
5-10 reps
RPE 9
5
Seated Row (Machine)
3
5-10 reps
-
6
Overhead Press (Machine)
3
5-8 reps
RPE 9
7
Bicep Curl (Dumbbell)
3
6-10 reps
RPE 9
8
Tricep Pushdown (Cable)
3
6-10 reps
RPE 9
9
Shrug (Barbell)
3
6-8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
95%
2
Bench Press (Barbell)
3
3 reps
90%
3
Incline Bench Press (Dumbbell)
3
5-10 reps
RPE 9
4
Pull-Up (Bodyweight)
3
5-10 reps
RPE 9
5
Seated Row (Machine)
3
5-10 reps
-
6
Overhead Press (Machine)
3
5-8 reps
RPE 9
7
Bicep Curl (Dumbbell)
3
6-10 reps
RPE 9
8
Tricep Pushdown (Cable)
3
6-10 reps
RPE 9
9
Shrug (Barbell)
3
6-8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
95%
2
Bench Press (Barbell)
3
3 reps
90%
3
Incline Bench Press (Dumbbell)
3
5-10 reps
RPE 9
4
Pull-Up (Bodyweight)
3
5-10 reps
RPE 9
5
Seated Row (Machine)
3
5-10 reps
-
6
Overhead Press (Machine)
3
5-8 reps
RPE 9
7
Bicep Curl (Dumbbell)
3
6-10 reps
RPE 9
8
Tricep Pushdown (Cable)
3
6-10 reps
RPE 9
9
Shrug (Barbell)
3
6-8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
95%
2
Bench Press (Barbell)
3
3 reps
90%
3
Incline Bench Press (Dumbbell)
3
5-10 reps
RPE 9
4
Pull-Up (Bodyweight)
3
5-10 reps
RPE 9
5
Seated Row (Machine)
3
5-10 reps
-
6
Overhead Press (Machine)
3
5-8 reps
RPE 9
7
Bicep Curl (Dumbbell)
3
6-10 reps
RPE 9
8
Tricep Pushdown (Cable)
3
6-10 reps
RPE 9
9
Shrug (Barbell)
3
6-8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
95%
2
Bench Press (Barbell)
3
3 reps
90%
3
Incline Bench Press (Dumbbell)
3
5-10 reps
RPE 9
4
Pull-Up (Bodyweight)
3
5-10 reps
RPE 9
5
Seated Row (Machine)
3
5-10 reps
-
6
Overhead Press (Machine)
3
5-8 reps
RPE 9
7
Bicep Curl (Dumbbell)
3
6-10 reps
RPE 9
8
Tricep Pushdown (Cable)
3
6-10 reps
RPE 9
9
Shrug (Barbell)
3
6-8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
95%
2
Bench Press (Barbell)
3
3 reps
90%
3
Incline Bench Press (Dumbbell)
3
5-10 reps
RPE 9
4
Pull-Up (Bodyweight)
3
5-10 reps
RPE 9
5
Seated Row (Machine)
3
5-10 reps
-
6
Overhead Press (Machine)
3
5-8 reps
RPE 9
7
Bicep Curl (Dumbbell)
3
6-10 reps
RPE 9
8
Tricep Pushdown (Cable)
3
6-10 reps
RPE 9
9
Shrug (Barbell)
3
6-8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
95%
2
Bench Press (Barbell)
3
3 reps
90%
3
Incline Bench Press (Dumbbell)
3
5-10 reps
RPE 9
4
Pull-Up (Bodyweight)
3
5-10 reps
RPE 9
5
Seated Row (Machine)
3
5-10 reps
-
6
Overhead Press (Machine)
3
5-8 reps
RPE 9
7
Bicep Curl (Dumbbell)
3
6-10 reps
RPE 9
8
Tricep Pushdown (Cable)
3
6-10 reps
RPE 9
9
Shrug (Barbell)
3
6-8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
95%
2
Bench Press (Barbell)
3
3 reps
90%
3
Incline Bench Press (Dumbbell)
3
5-10 reps
RPE 9
4
Pull-Up (Bodyweight)
3
5-10 reps
RPE 9
5
Seated Row (Machine)
3
5-10 reps
-
6
Overhead Press (Machine)
3
5-8 reps
RPE 9
7
Bicep Curl (Dumbbell)
3
6-10 reps
RPE 9
8
Tricep Pushdown (Cable)
3
6-10 reps
RPE 9
9
Shrug (Barbell)
3
6-8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
95%
2
Bench Press (Barbell)
3
3 reps
90%
3
Incline Bench Press (Dumbbell)
3
5-10 reps
RPE 9
4
Pull-Up (Bodyweight)
3
5-10 reps
RPE 9
5
Seated Row (Machine)
3
5-10 reps
-
6
Overhead Press (Machine)
3
5-8 reps
RPE 9
7
Bicep Curl (Dumbbell)
3
6-10 reps
RPE 9
8
Tricep Pushdown (Cable)
3
6-10 reps
RPE 9
9
Shrug (Barbell)
3
6-8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
95%
2
Bench Press (Barbell)
3
3 reps
90%
3
Incline Bench Press (Dumbbell)
3
5-10 reps
RPE 9
4
Pull-Up (Bodyweight)
3
5-10 reps
RPE 9
5
Seated Row (Machine)
3
5-10 reps
-
6
Overhead Press (Machine)
3
5-8 reps
RPE 9
7
Bicep Curl (Dumbbell)
3
6-10 reps
RPE 9
8
Tricep Pushdown (Cable)
3
6-10 reps
RPE 9
9
Shrug (Barbell)
3
6-8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
95%
2
Bench Press (Barbell)
3
3 reps
90%
3
Incline Bench Press (Dumbbell)
3
5-10 reps
RPE 9
4
Pull-Up (Bodyweight)
3
5-10 reps
RPE 9
5
Seated Row (Machine)
3
5-10 reps
-
6
Overhead Press (Machine)
3
5-8 reps
RPE 9
7
Bicep Curl (Dumbbell)
3
6-10 reps
RPE 9
8
Tricep Pushdown (Cable)
3
6-10 reps
RPE 9
9
Shrug (Barbell)
3
6-8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
95%
2
Bench Press (Barbell)
3
3 reps
90%
3
Incline Bench Press (Dumbbell)
3
5-10 reps
RPE 9
4
Pull-Up (Bodyweight)
3
5-10 reps
RPE 9
5
Seated Row (Machine)
3
5-10 reps
-
6
Overhead Press (Machine)
3
5-8 reps
RPE 9
7
Bicep Curl (Dumbbell)
3
6-10 reps
RPE 9
8
Tricep Pushdown (Cable)
3
6-10 reps
RPE 9
9
Shrug (Barbell)
3
6-8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
95%
2
Bench Press (Barbell)
3
3 reps
90%
3
Incline Bench Press (Dumbbell)
3
5-10 reps
RPE 9
4
Pull-Up (Bodyweight)
3
5-10 reps
RPE 9
5
Seated Row (Machine)
3
5-10 reps
-
6
Overhead Press (Machine)
3
5-8 reps
RPE 9
7
Bicep Curl (Dumbbell)
3
6-10 reps
RPE 9
8
Tricep Pushdown (Cable)
3
6-10 reps
RPE 9
9
Shrug (Barbell)
3
6-8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
95%
2
Bench Press (Barbell)
3
3 reps
90%
3
Incline Bench Press (Dumbbell)
3
5-10 reps
RPE 9
4
Pull-Up (Bodyweight)
3
5-10 reps
RPE 9
5
Seated Row (Machine)
3
5-10 reps
-
6
Overhead Press (Machine)
3
5-8 reps
RPE 9
7
Bicep Curl (Dumbbell)
3
6-10 reps
RPE 9
8
Tricep Pushdown (Cable)
3
6-10 reps
RPE 9
9
Shrug (Barbell)
3
6-8 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
60 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
60 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
60 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
60 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
60 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
60 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
60 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
60 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
60 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
60 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
60 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
60 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
60 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
60 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
60 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
60 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Shrug (Barbell)
3
5-12 reps
-
2
Rear Delt Fly (Cable)
4
12-15 reps
-
3
Bayesian Curl
3
6-12 reps
-
4
Lateral Raise (Dumbbell)
3
8-15 reps
-
5
Overhead Tricep Extension (Dumbbell)
3
10-15 reps
-
6
Bicep Curl (EZ Bar)
3
6-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Shrug (Barbell)
3
5-12 reps
-
2
Rear Delt Fly (Cable)
4
12-15 reps
-
3
Bayesian Curl
3
6-12 reps
-
4
Lateral Raise (Dumbbell)
3
8-15 reps
-
5
Overhead Tricep Extension (Dumbbell)
3
10-15 reps
-
6
Bicep Curl (EZ Bar)
3
6-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Shrug (Barbell)
3
5-12 reps
-
2
Rear Delt Fly (Cable)
4
12-15 reps
-
3
Bayesian Curl
3
6-12 reps
-
4
Lateral Raise (Dumbbell)
3
8-15 reps
-
5
Overhead Tricep Extension (Dumbbell)
3
10-15 reps
-
6
Bicep Curl (EZ Bar)
3
6-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Shrug (Barbell)
3
5-12 reps
-
2
Rear Delt Fly (Cable)
4
12-15 reps
-
3
Bayesian Curl
3
6-12 reps
-
4
Lateral Raise (Dumbbell)
3
8-15 reps
-
5
Overhead Tricep Extension (Dumbbell)
3
10-15 reps
-
6
Bicep Curl (EZ Bar)
3
6-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Shrug (Barbell)
3
5-12 reps
-
2
Rear Delt Fly (Cable)
4
12-15 reps
-
3
Bayesian Curl
3
6-12 reps
-
4
Lateral Raise (Dumbbell)
3
8-15 reps
-
5
Overhead Tricep Extension (Dumbbell)
3
10-15 reps
-
6
Bicep Curl (EZ Bar)
3
6-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Shrug (Barbell)
3
5-12 reps
-
2
Rear Delt Fly (Cable)
4
12-15 reps
-
3
Bayesian Curl
3
6-12 reps
-
4
Lateral Raise (Dumbbell)
3
8-15 reps
-
5
Overhead Tricep Extension (Dumbbell)
3
10-15 reps
-
6
Bicep Curl (EZ Bar)
3
6-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Shrug (Barbell)
3
5-12 reps
-
2
Rear Delt Fly (Cable)
4
12-15 reps
-
3
Bayesian Curl
3
6-12 reps
-
4
Lateral Raise (Dumbbell)
3
8-15 reps
-
5
Overhead Tricep Extension (Dumbbell)
3
10-15 reps
-
6
Bicep Curl (EZ Bar)
3
6-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Shrug (Barbell)
3
5-12 reps
-
2
Rear Delt Fly (Cable)
4
12-15 reps
-
3
Bayesian Curl
3
6-12 reps
-
4
Lateral Raise (Dumbbell)
3
8-15 reps
-
5
Overhead Tricep Extension (Dumbbell)
3
10-15 reps
-
6
Bicep Curl (EZ Bar)
3
6-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Shrug (Barbell)
3
5-12 reps
-
2
Rear Delt Fly (Cable)
4
12-15 reps
-
3
Bayesian Curl
3
6-12 reps
-
4
Lateral Raise (Dumbbell)
3
8-15 reps
-
5
Overhead Tricep Extension (Dumbbell)
3
10-15 reps
-
6
Bicep Curl (EZ Bar)
3
6-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Shrug (Barbell)
3
5-12 reps
-
2
Rear Delt Fly (Cable)
4
12-15 reps
-
3
Bayesian Curl
3
6-12 reps
-
4
Lateral Raise (Dumbbell)
3
8-15 reps
-
5
Overhead Tricep Extension (Dumbbell)
3
10-15 reps
-
6
Bicep Curl (EZ Bar)
3
6-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Shrug (Barbell)
3
5-12 reps
-
2
Rear Delt Fly (Cable)
4
12-15 reps
-
3
Bayesian Curl
3
6-12 reps
-
4
Lateral Raise (Dumbbell)
3
8-15 reps
-
5
Overhead Tricep Extension (Dumbbell)
3
10-15 reps
-
6
Bicep Curl (EZ Bar)
3
6-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Shrug (Barbell)
3
5-12 reps
-
2
Rear Delt Fly (Cable)
4
12-15 reps
-
3
Bayesian Curl
3
6-12 reps
-
4
Lateral Raise (Dumbbell)
3
8-15 reps
-
5
Overhead Tricep Extension (Dumbbell)
3
10-15 reps
-
6
Bicep Curl (EZ Bar)
3
6-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Shrug (Barbell)
3
5-12 reps
-
2
Rear Delt Fly (Cable)
4
12-15 reps
-
3
Bayesian Curl
3
6-12 reps
-
4
Lateral Raise (Dumbbell)
3
8-15 reps
-
5
Overhead Tricep Extension (Dumbbell)
3
10-15 reps
-
6
Bicep Curl (EZ Bar)
3
6-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Shrug (Barbell)
3
5-12 reps
-
2
Rear Delt Fly (Cable)
4
12-15 reps
-
3
Bayesian Curl
3
6-12 reps
-
4
Lateral Raise (Dumbbell)
3
8-15 reps
-
5
Overhead Tricep Extension (Dumbbell)
3
10-15 reps
-
6
Bicep Curl (EZ Bar)
3
6-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Shrug (Barbell)
3
5-12 reps
-
2
Rear Delt Fly (Cable)
4
12-15 reps
-
3
Bayesian Curl
3
6-12 reps
-
4
Lateral Raise (Dumbbell)
3
8-15 reps
-
5
Overhead Tricep Extension (Dumbbell)
3
10-15 reps
-
6
Bicep Curl (EZ Bar)
3
6-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Shrug (Barbell)
3
5-12 reps
-
2
Rear Delt Fly (Cable)
4
12-15 reps
-
3
Bayesian Curl
3
6-12 reps
-
4
Lateral Raise (Dumbbell)
3
8-15 reps
-
5
Overhead Tricep Extension (Dumbbell)
3
10-15 reps
-
6
Bicep Curl (EZ Bar)
3
6-12 reps
-
Week 1
1 / 16 Weeks
Day 1
1
Squat (Barbell)
1 Set
-1 Reps
95%
2
Squat (Barbell)
3 Sets
3 Reps
90%
3
Leg Press
2 Sets
5-10 Reps
-
4
Lying Leg Curl
3 Sets
10-12 Reps
-
5
Leg Extension
3 Sets
10-15 Reps
-
6
Hip Abductor (Machine)
3 Sets
12-15 Reps
-
7
Hanging Leg Raise
3 Sets
AMRAP
-
Day 2
1
T-Bar Row
3 Sets
5-10 Reps
-
2
Standing Pullover (Cable)
3 Sets
5-15 Reps
-
3
Incline Bench Press (Smith Machine)
3 Sets
5-10 Reps
-
4
Chest Fly (Machine)
3 Sets
8-12 Reps
-
5
Lateral Raise (Dumbbell)
3 Sets
8-15 Reps
-
6
Overhead Tricep Extension (Dumbbell)
3 Sets
5-12 Reps
-
7
Preacher Curl (Barbell)
3 Sets
5-10 Reps
-
8
Romanian Deadlift (Barbell)
1 Set
-
Day 4
1
Bench Press (Barbell)
1 Set
1 Reps
95%
2
Bench Press (Barbell)
3 Sets
3 Reps
90%
3
Incline Bench Press (Dumbbell)
3 Sets
5-10 Reps
@9
4
Pull-Up (Bodyweight)
3 Sets
5-10 Reps
@9
5
Seated Row (Machine)
3 Sets
5-10 Reps
-
6
Overhead Press (Machine)
3 Sets
5-8 Reps
@9
7
Bicep Curl (Dumbbell)
3 Sets
6-10 Reps
@9
8
Tricep Pushdown (Cable)
3 Sets
6-10 Reps
@9
9
Shrug (Barbell)
3 Sets
6-8 Reps
@9
Day 5
1
Cardio
1 Set
60 mins
-
Day 6
1
Shrug (Barbell)
3 Sets
5-12 Reps
-
2
Rear Delt Fly (Cable)
4 Sets
12-15 Reps
-
3
Bayesian Curl
3 Sets
6-12 Reps
-
4
Lateral Raise (Dumbbell)
3 Sets
8-15 Reps
-
5
Overhead Tricep Extension (Dumbbell)
3 Sets
10-15 Reps
-
6
Bicep Curl (EZ Bar)
3 Sets
6-12 Reps
-
Day 3
1
Deadlift (Barbell)
1 Set
1 Reps
95%
2
Deadlift (Barbell)
3 Sets
3 Reps
90%
3
Hack Squat
3 Sets
6-12 Reps
-
4
Leg Extension
3 Sets
6-10 Reps
-
5
Lying Leg Curl
3 Sets
5-8 Reps
-
6
Abs Crunch (Machine)
3 Sets
AMRAP
-
7
Back Extension
3 Sets
6-10 Reps
-