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BoostcampPNG

UL/UL (1)

by Brandon V.

Program Overview

  • Program Length
    18 weeks
  • Time Per Workout
    10 minutes
  • Created
    Dec 15, 2025 05:25
  • Last Edited
    Dec 17, 2025 07:14

To Start The Program

1. Download the Boostcamp app
2. Click on the link
3. You’ll be automatically redirected to the program on the app.
Muscle Engagement
Front
Back
MuscleSet
Hamstrings
10.7%
Glutes
10.4%
Front Delts
9.8%
Triceps
9.8%
Quadriceps
9.2%
Upper Back
8.3%
Chest
8%
Lats
6.1%
Biceps
4.9%
Lower Back
4.9%
Abs
4.6%
Rear Delts
4%
Middle Delts
3.7%
Calves
2.5%
Adductors
1.8%
Forearms
1.4%
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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
WEEK 17
WEEK 18
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
3
5-6 reps
6-8 reps
RPE 7
RPE 9
2
Overhead Press (Barbell)
3
6-8 reps
RPE 9
3
Barbell Row
3
6-8 reps
RPE 9
4
Seated Row (Machine)
3
6-10 reps
RPE 9
5
Face Pull
2
10-12 reps
RPE 8
6
Preacher Curl (EZ Bar)
3
8-10 reps
RPE 9
7
Hammer Curl (Cable)
3
10-12 reps
RPE 9
8
Side Lying External Rotation
2
8-10 reps
-
9
Prone Y Raises
2
8-10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
3
5-6 reps
6-8 reps
RPE 7
RPE 9
2
Overhead Press (Barbell)
3
6-8 reps
RPE 9
3
Barbell Row
3
6-8 reps
RPE 9
4
Seated Row (Machine)
3
6-10 reps
RPE 9
5
Face Pull
2
10-12 reps
RPE 8
6
Seated Decline Bicep Curl
3
10-12 reps
-
7
Hammer Curl (Cable)
3
10-12 reps
RPE 9
8
Side Lying External Rotation
2
8-10 reps
-
9
Prone Y Raises
2
8-10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
3
5-6 reps
6-8 reps
RPE 7
RPE 9
2
Overhead Press (Barbell)
3
6-8 reps
RPE 9
3
Barbell Row
3
6-8 reps
RPE 9
4
Seated Row (Machine)
3
6-10 reps
RPE 9
5
Face Pull
2
10-12 reps
RPE 8
6
Preacher Curl (EZ Bar)
3
8-10 reps
RPE 9
7
Hammer Curl (Cable)
3
10-12 reps
RPE 9
8
Side Lying External Rotation
2
8-10 reps
-
9
Prone Y Raises
2
8-10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
3
5-6 reps
6-8 reps
RPE 7
RPE 9
2
Overhead Press (Barbell)
3
6-8 reps
RPE 9
3
Barbell Row
3
6-8 reps
RPE 9
4
Seated Row (Machine)
3
6-10 reps
RPE 9
5
Face Pull
2
10-12 reps
RPE 8
6
Seated Decline Bicep Curl
3
10-12 reps
-
7
Hammer Curl (Cable)
3
10-12 reps
RPE 9
8
Side Lying External Rotation
2
8-10 reps
-
9
Prone Y Raises
2
8-10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
3
5-6 reps
6-8 reps
RPE 7
RPE 9
2
Overhead Press (Barbell)
3
6-8 reps
RPE 9
3
Barbell Row
3
6-8 reps
RPE 9
4
Seated Row (Machine)
3
6-10 reps
RPE 9
5
Face Pull
2
10-12 reps
RPE 8
6
Preacher Curl (EZ Bar)
3
8-10 reps
RPE 9
7
Hammer Curl (Cable)
3
10-12 reps
RPE 9
8
Side Lying External Rotation
2
8-10 reps
-
9
Prone Y Raises
2
8-10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
3
5-6 reps
6-8 reps
RPE 7
RPE 9
2
Overhead Press (Barbell)
3
6-8 reps
RPE 9
3
Barbell Row
3
6-8 reps
RPE 9
4
Seated Row (Machine)
3
6-10 reps
RPE 9
5
Face Pull
2
10-12 reps
RPE 8
6
Seated Decline Bicep Curl
3
10-12 reps
-
7
Hammer Curl (Cable)
3
10-12 reps
RPE 9
8
Side Lying External Rotation
2
8-10 reps
-
9
Prone Y Raises
2
8-10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
3
5-6 reps
6-8 reps
RPE 7
RPE 9
2
Overhead Press (Barbell)
3
6-8 reps
RPE 9
3
Barbell Row
3
6-8 reps
RPE 9
4
Seated Row (Machine)
3
6-10 reps
RPE 9
5
Face Pull
2
10-12 reps
RPE 8
6
Preacher Curl (EZ Bar)
3
8-10 reps
RPE 9
7
Hammer Curl (Cable)
3
10-12 reps
RPE 9
8
Side Lying External Rotation
2
8-10 reps
-
9
Prone Y Raises
2
8-10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
3
5-6 reps
6-8 reps
RPE 7
RPE 9
2
Overhead Press (Barbell)
3
6-8 reps
RPE 9
3
Barbell Row
3
6-8 reps
RPE 9
4
Seated Row (Machine)
3
6-10 reps
RPE 9
5
Face Pull
2
10-12 reps
RPE 8
6
Seated Decline Bicep Curl
3
10-12 reps
-
7
Hammer Curl (Cable)
3
10-12 reps
RPE 9
8
Side Lying External Rotation
2
8-10 reps
-
9
Prone Y Raises
2
8-10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
3
5-6 reps
6-8 reps
RPE 7
RPE 9
2
Overhead Press (Barbell)
3
6-8 reps
RPE 9
3
Barbell Row
3
6-8 reps
RPE 9
4
Seated Row (Machine)
3
6-10 reps
RPE 9
5
Face Pull
2
10-12 reps
RPE 8
6
Preacher Curl (EZ Bar)
3
8-10 reps
RPE 9
7
Hammer Curl (Cable)
3
10-12 reps
RPE 9
8
Side Lying External Rotation
2
8-10 reps
-
9
Prone Y Raises
2
8-10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
3
5-6 reps
6-8 reps
RPE 7
RPE 9
2
Overhead Press (Barbell)
3
6-8 reps
RPE 9
3
Barbell Row
3
6-8 reps
RPE 9
4
Seated Row (Machine)
3
6-10 reps
RPE 9
5
Face Pull
2
10-12 reps
RPE 8
6
Seated Decline Bicep Curl
3
10-12 reps
-
7
Hammer Curl (Cable)
3
10-12 reps
RPE 9
8
Side Lying External Rotation
2
8-10 reps
-
9
Prone Y Raises
2
8-10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
3
5-6 reps
6-8 reps
RPE 7
RPE 9
2
Overhead Press (Barbell)
3
6-8 reps
RPE 9
3
Barbell Row
3
6-8 reps
RPE 9
4
Seated Row (Machine)
3
6-10 reps
RPE 9
5
Face Pull
2
10-12 reps
RPE 8
6
Preacher Curl (EZ Bar)
3
8-10 reps
RPE 9
7
Hammer Curl (Cable)
3
10-12 reps
RPE 9
8
Side Lying External Rotation
2
8-10 reps
-
9
Prone Y Raises
2
8-10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
3
5-6 reps
6-8 reps
RPE 7
RPE 9
2
Overhead Press (Barbell)
3
6-8 reps
RPE 9
3
Barbell Row
3
6-8 reps
RPE 9
4
Seated Row (Machine)
3
6-10 reps
RPE 9
5
Face Pull
2
10-12 reps
RPE 8
6
Seated Decline Bicep Curl
3
10-12 reps
-
7
Hammer Curl (Cable)
3
10-12 reps
RPE 9
8
Side Lying External Rotation
2
8-10 reps
-
9
Prone Y Raises
2
8-10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
3
5-6 reps
6-8 reps
RPE 7
RPE 9
2
Overhead Press (Barbell)
3
6-8 reps
RPE 9
3
Barbell Row
3
6-8 reps
RPE 9
4
Seated Row (Machine)
3
6-10 reps
RPE 9
5
Face Pull
2
10-12 reps
RPE 8
6
Preacher Curl (EZ Bar)
3
8-10 reps
RPE 9
7
Hammer Curl (Cable)
3
10-12 reps
RPE 9
8
Side Lying External Rotation
2
8-10 reps
-
9
Prone Y Raises
2
8-10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
3
5-6 reps
6-8 reps
RPE 7
RPE 9
2
Overhead Press (Barbell)
3
6-8 reps
RPE 9
3
Barbell Row
3
6-8 reps
RPE 9
4
Seated Row (Machine)
3
6-10 reps
RPE 9
5
Face Pull
2
10-12 reps
RPE 8
6
Seated Decline Bicep Curl
3
10-12 reps
-
7
Hammer Curl (Cable)
3
10-12 reps
RPE 9
8
Side Lying External Rotation
2
8-10 reps
-
9
Prone Y Raises
2
8-10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
3
5-6 reps
6-8 reps
RPE 7
RPE 9
2
Overhead Press (Barbell)
3
6-8 reps
RPE 9
3
Barbell Row
3
6-8 reps
RPE 9
4
Seated Row (Machine)
3
6-10 reps
RPE 9
5
Face Pull
2
10-12 reps
RPE 8
6
Preacher Curl (EZ Bar)
3
8-10 reps
RPE 9
7
Hammer Curl (Cable)
3
10-12 reps
RPE 9
8
Side Lying External Rotation
2
8-10 reps
-
9
Prone Y Raises
2
8-10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
3
5-6 reps
6-8 reps
RPE 7
RPE 9
2
Overhead Press (Barbell)
3
6-8 reps
RPE 9
3
Barbell Row
3
6-8 reps
RPE 9
4
Seated Row (Machine)
3
6-10 reps
RPE 9
5
Face Pull
2
10-12 reps
RPE 8
6
Seated Decline Bicep Curl
3
10-12 reps
-
7
Hammer Curl (Cable)
3
10-12 reps
RPE 9
8
Side Lying External Rotation
2
8-10 reps
-
9
Prone Y Raises
2
8-10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
3
5-6 reps
6-8 reps
RPE 7
RPE 9
2
Overhead Press (Barbell)
3
6-8 reps
RPE 9
3
Barbell Row
3
6-8 reps
RPE 9
4
Seated Row (Machine)
3
6-10 reps
RPE 9
5
Face Pull
2
10-12 reps
RPE 8
6
Preacher Curl (EZ Bar)
3
8-10 reps
RPE 9
7
Hammer Curl (Cable)
3
10-12 reps
RPE 9
8
Side Lying External Rotation
2
8-10 reps
-
9
Prone Y Raises
2
8-10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
3
5-6 reps
6-8 reps
RPE 7
RPE 9
2
Overhead Press (Barbell)
3
6-8 reps
RPE 9
3
Barbell Row
3
6-8 reps
RPE 9
4
Seated Row (Machine)
3
6-10 reps
RPE 9
5
Face Pull
2
10-12 reps
RPE 8
6
Seated Decline Bicep Curl
3
10-12 reps
-
7
Hammer Curl (Cable)
3
10-12 reps
RPE 9
8
Side Lying External Rotation
2
8-10 reps
-
9
Prone Y Raises
2
8-10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 9
2
Hack Squat
3
6-10 reps
RPE 9
3
Hamstring Curl
1
3
5-6 reps
8-10 reps
RPE 7
RPE 9
4
Standing Calf Raise
4
10-12 reps
RPE 9
5
Hip Adductor (Machine)
3
10-12 reps
RPE 9
6
Cable Adduction
2
10-12 reps
RPE 7
7
Short Foot Activation
1
20-30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 9
2
Hack Squat
3
6-10 reps
RPE 9
3
Hamstring Curl
1
3
5-6 reps
8-10 reps
RPE 7
RPE 9
4
Standing Calf Raise
4
10-12 reps
RPE 9
5
Hip Adductor (Machine)
3
10-12 reps
RPE 9
6
Cable Adduction
2
10-12 reps
RPE 7
7
Short Foot Activation
1
20-30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 9
2
Hack Squat
3
6-10 reps
RPE 9
3
Hamstring Curl
1
3
5-6 reps
8-10 reps
RPE 7
RPE 9
4
Standing Calf Raise
4
10-12 reps
RPE 9
5
Hip Adductor (Machine)
3
10-12 reps
RPE 9
6
Cable Adduction
2
10-12 reps
RPE 7
7
Short Foot Activation
1
20-30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 9
2
Hack Squat
3
6-10 reps
RPE 9
3
Hamstring Curl
1
3
5-6 reps
8-10 reps
RPE 7
RPE 9
4
Standing Calf Raise
4
10-12 reps
RPE 9
5
Hip Adductor (Machine)
3
10-12 reps
RPE 9
6
Cable Adduction
2
10-12 reps
RPE 7
7
Short Foot Activation
1
20-30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 9
2
Hack Squat
3
6-10 reps
RPE 9
3
Hamstring Curl
1
3
5-6 reps
8-10 reps
RPE 7
RPE 9
4
Standing Calf Raise
4
10-12 reps
RPE 9
5
Hip Adductor (Machine)
3
10-12 reps
RPE 9
6
Cable Adduction
2
10-12 reps
RPE 7
7
Short Foot Activation
1
20-30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 9
2
Hack Squat
3
6-10 reps
RPE 9
3
Hamstring Curl
1
3
5-6 reps
8-10 reps
RPE 7
RPE 9
4
Standing Calf Raise
4
10-12 reps
RPE 9
5
Hip Adductor (Machine)
3
10-12 reps
RPE 9
6
Cable Adduction
2
10-12 reps
RPE 7
7
Short Foot Activation
1
20-30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 9
2
Hack Squat
3
6-10 reps
RPE 9
3
Hamstring Curl
1
3
5-6 reps
8-10 reps
RPE 7
RPE 9
4
Standing Calf Raise
4
10-12 reps
RPE 9
5
Hip Adductor (Machine)
3
10-12 reps
RPE 9
6
Cable Adduction
2
10-12 reps
RPE 7
7
Short Foot Activation
1
20-30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 9
2
Hack Squat
3
6-10 reps
RPE 9
3
Hamstring Curl
1
3
5-6 reps
8-10 reps
RPE 7
RPE 9
4
Standing Calf Raise
4
10-12 reps
RPE 9
5
Hip Adductor (Machine)
3
10-12 reps
RPE 9
6
Cable Adduction
2
10-12 reps
RPE 7
7
Short Foot Activation
1
20-30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 9
2
Hack Squat
3
6-10 reps
RPE 9
3
Hamstring Curl
1
3
5-6 reps
8-10 reps
RPE 7
RPE 9
4
Standing Calf Raise
4
10-12 reps
RPE 9
5
Hip Adductor (Machine)
3
10-12 reps
RPE 9
6
Cable Adduction
2
10-12 reps
RPE 7
7
Short Foot Activation
1
20-30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 9
2
Hack Squat
3
6-10 reps
RPE 9
3
Hamstring Curl
1
3
5-6 reps
8-10 reps
RPE 7
RPE 9
4
Standing Calf Raise
4
10-12 reps
RPE 9
5
Hip Adductor (Machine)
3
10-12 reps
RPE 9
6
Cable Adduction
2
10-12 reps
RPE 7
7
Short Foot Activation
1
20-30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 9
2
Hack Squat
3
6-10 reps
RPE 9
3
Hamstring Curl
1
3
5-6 reps
8-10 reps
RPE 7
RPE 9
4
Standing Calf Raise
4
10-12 reps
RPE 9
5
Hip Adductor (Machine)
3
10-12 reps
RPE 9
6
Cable Adduction
2
10-12 reps
RPE 7
7
Short Foot Activation
1
20-30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 9
2
Hack Squat
3
6-10 reps
RPE 9
3
Hamstring Curl
1
3
5-6 reps
8-10 reps
RPE 7
RPE 9
4
Standing Calf Raise
4
10-12 reps
RPE 9
5
Hip Adductor (Machine)
3
10-12 reps
RPE 9
6
Cable Adduction
2
10-12 reps
RPE 7
7
Short Foot Activation
1
20-30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 9
2
Hack Squat
3
6-10 reps
RPE 9
3
Hamstring Curl
1
3
5-6 reps
8-10 reps
RPE 7
RPE 9
4
Standing Calf Raise
4
10-12 reps
RPE 9
5
Hip Adductor (Machine)
3
10-12 reps
RPE 9
6
Cable Adduction
2
10-12 reps
RPE 7
7
Short Foot Activation
1
20-30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 9
2
Hack Squat
3
6-10 reps
RPE 9
3
Hamstring Curl
1
3
5-6 reps
8-10 reps
RPE 7
RPE 9
4
Standing Calf Raise
4
10-12 reps
RPE 9
5
Hip Adductor (Machine)
3
10-12 reps
RPE 9
6
Cable Adduction
2
10-12 reps
RPE 7
7
Short Foot Activation
1
20-30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 9
2
Hack Squat
3
6-10 reps
RPE 9
3
Hamstring Curl
1
3
5-6 reps
8-10 reps
RPE 7
RPE 9
4
Standing Calf Raise
4
10-12 reps
RPE 9
5
Hip Adductor (Machine)
3
10-12 reps
RPE 9
6
Cable Adduction
2
10-12 reps
RPE 7
7
Short Foot Activation
1
20-30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 9
2
Hack Squat
3
6-10 reps
RPE 9
3
Hamstring Curl
1
3
5-6 reps
8-10 reps
RPE 7
RPE 9
4
Standing Calf Raise
4
10-12 reps
RPE 9
5
Hip Adductor (Machine)
3
10-12 reps
RPE 9
6
Cable Adduction
2
10-12 reps
RPE 7
7
Short Foot Activation
1
20-30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 9
2
Hack Squat
3
6-10 reps
RPE 9
3
Hamstring Curl
1
3
5-6 reps
8-10 reps
RPE 7
RPE 9
4
Standing Calf Raise
4
10-12 reps
RPE 9
5
Hip Adductor (Machine)
3
10-12 reps
RPE 9
6
Cable Adduction
2
10-12 reps
RPE 7
7
Short Foot Activation
1
20-30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 9
2
Hack Squat
3
6-10 reps
RPE 9
3
Hamstring Curl
1
3
5-6 reps
8-10 reps
RPE 7
RPE 9
4
Standing Calf Raise
4
10-12 reps
RPE 9
5
Hip Adductor (Machine)
3
10-12 reps
RPE 9
6
Cable Adduction
2
10-12 reps
RPE 7
7
Short Foot Activation
1
20-30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
RPE 9
2
Incline Bench Press (Dumbbell)
4
8-10 reps
RPE 9
3
Reverse Pec Deck
3
8-10 reps
RPE 7
4
Dip (Weighted)
3
8-10 reps
RPE 9
5
Chest Fly (Cable)
3
8-10 reps
RPE 8
6
Lateral Raise (Cable)
3
12-15 reps
RPE 9
7
Tricep Rope Push Down (Cable)
3
8-12 reps
RPE 8
8
Band Pull Apart
1
13-15 reps
-
9
Cross Body Cable Rear Delt Raise
2
8-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
RPE 9
2
Incline Bench Press (Dumbbell)
4
8-10 reps
RPE 9
3
Reverse Pec Deck
3
8-10 reps
RPE 7
4
Dip (Weighted)
3
8-10 reps
RPE 9
5
Chest Fly (Cable)
3
8-10 reps
RPE 8
6
Lateral Raise (Cable)
3
12-15 reps
RPE 9
7
Tricep Rope Push Down (Cable)
3
8-12 reps
RPE 8
8
Band Pull Apart
1
13-15 reps
-
9
Cross Body Cable Rear Delt Raise
2
8-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
RPE 9
2
Incline Bench Press (Dumbbell)
4
8-10 reps
RPE 9
3
Reverse Pec Deck
3
8-10 reps
RPE 7
4
Dip (Weighted)
3
8-10 reps
RPE 9
5
Chest Fly (Cable)
3
8-10 reps
RPE 8
6
Lateral Raise (Cable)
3
12-15 reps
RPE 9
7
Tricep Rope Push Down (Cable)
3
8-12 reps
RPE 8
8
Band Pull Apart
1
13-15 reps
-
9
Cross Body Cable Rear Delt Raise
2
8-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
RPE 9
2
Incline Bench Press (Dumbbell)
4
8-10 reps
RPE 9
3
Reverse Pec Deck
3
8-10 reps
RPE 7
4
Dip (Weighted)
3
8-10 reps
RPE 9
5
Chest Fly (Cable)
3
8-10 reps
RPE 8
6
Lateral Raise (Cable)
3
12-15 reps
RPE 9
7
Tricep Rope Push Down (Cable)
3
8-12 reps
RPE 8
8
Band Pull Apart
1
13-15 reps
-
9
Cross Body Cable Rear Delt Raise
2
8-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
RPE 9
2
Incline Bench Press (Dumbbell)
4
8-10 reps
RPE 9
3
Reverse Pec Deck
3
8-10 reps
RPE 7
4
Dip (Weighted)
3
8-10 reps
RPE 9
5
Chest Fly (Cable)
3
8-10 reps
RPE 8
6
Lateral Raise (Cable)
3
12-15 reps
RPE 9
7
Tricep Rope Push Down (Cable)
3
8-12 reps
RPE 8
8
Band Pull Apart
1
13-15 reps
-
9
Cross Body Cable Rear Delt Raise
2
8-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
RPE 9
2
Incline Bench Press (Dumbbell)
4
8-10 reps
RPE 9
3
Reverse Pec Deck
3
8-10 reps
RPE 7
4
Dip (Weighted)
3
8-10 reps
RPE 9
5
Chest Fly (Cable)
3
8-10 reps
RPE 8
6
Lateral Raise (Cable)
3
12-15 reps
RPE 9
7
Tricep Rope Push Down (Cable)
3
8-12 reps
RPE 8
8
Band Pull Apart
1
13-15 reps
-
9
Cross Body Cable Rear Delt Raise
2
8-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
RPE 9
2
Incline Bench Press (Dumbbell)
4
8-10 reps
RPE 9
3
Reverse Pec Deck
3
8-10 reps
RPE 7
4
Dip (Weighted)
3
8-10 reps
RPE 9
5
Chest Fly (Cable)
3
8-10 reps
RPE 8
6
Lateral Raise (Cable)
3
12-15 reps
RPE 9
7
Tricep Rope Push Down (Cable)
3
8-12 reps
RPE 8
8
Band Pull Apart
1
13-15 reps
-
9
Cross Body Cable Rear Delt Raise
2
8-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
RPE 9
2
Incline Bench Press (Dumbbell)
4
8-10 reps
RPE 9
3
Reverse Pec Deck
3
8-10 reps
RPE 7
4
Dip (Weighted)
3
8-10 reps
RPE 9
5
Chest Fly (Cable)
3
8-10 reps
RPE 8
6
Lateral Raise (Cable)
3
12-15 reps
RPE 9
7
Tricep Rope Push Down (Cable)
3
8-12 reps
RPE 8
8
Band Pull Apart
1
13-15 reps
-
9
Cross Body Cable Rear Delt Raise
2
8-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
RPE 9
2
Incline Bench Press (Dumbbell)
4
8-10 reps
RPE 9
3
Reverse Pec Deck
3
8-10 reps
RPE 7
4
Dip (Weighted)
3
8-10 reps
RPE 9
5
Chest Fly (Cable)
3
8-10 reps
RPE 8
6
Lateral Raise (Cable)
3
12-15 reps
RPE 9
7
Tricep Rope Push Down (Cable)
3
8-12 reps
RPE 8
8
Band Pull Apart
1
13-15 reps
-
9
Cross Body Cable Rear Delt Raise
2
8-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
RPE 9
2
Incline Bench Press (Dumbbell)
4
8-10 reps
RPE 9
3
Reverse Pec Deck
3
8-10 reps
RPE 7
4
Dip (Weighted)
3
8-10 reps
RPE 9
5
Chest Fly (Cable)
3
8-10 reps
RPE 8
6
Lateral Raise (Cable)
3
12-15 reps
RPE 9
7
Tricep Rope Push Down (Cable)
3
8-12 reps
RPE 8
8
Band Pull Apart
1
13-15 reps
-
9
Cross Body Cable Rear Delt Raise
2
8-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
RPE 9
2
Incline Bench Press (Dumbbell)
4
8-10 reps
RPE 9
3
Reverse Pec Deck
3
8-10 reps
RPE 7
4
Dip (Weighted)
3
8-10 reps
RPE 9
5
Chest Fly (Cable)
3
8-10 reps
RPE 8
6
Lateral Raise (Cable)
3
12-15 reps
RPE 9
7
Tricep Rope Push Down (Cable)
3
8-12 reps
RPE 8
8
Band Pull Apart
1
13-15 reps
-
9
Cross Body Cable Rear Delt Raise
2
8-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
RPE 9
2
Incline Bench Press (Dumbbell)
4
8-10 reps
RPE 9
3
Reverse Pec Deck
3
8-10 reps
RPE 7
4
Dip (Weighted)
3
8-10 reps
RPE 9
5
Chest Fly (Cable)
3
8-10 reps
RPE 8
6
Lateral Raise (Cable)
3
12-15 reps
RPE 9
7
Tricep Rope Push Down (Cable)
3
8-12 reps
RPE 8
8
Band Pull Apart
1
13-15 reps
-
9
Cross Body Cable Rear Delt Raise
2
8-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
RPE 9
2
Incline Bench Press (Dumbbell)
4
8-10 reps
RPE 9
3
Reverse Pec Deck
3
8-10 reps
RPE 7
4
Dip (Weighted)
3
8-10 reps
RPE 9
5
Chest Fly (Cable)
3
8-10 reps
RPE 8
6
Lateral Raise (Cable)
3
12-15 reps
RPE 9
7
Tricep Rope Push Down (Cable)
3
8-12 reps
RPE 8
8
Band Pull Apart
1
13-15 reps
-
9
Cross Body Cable Rear Delt Raise
2
8-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
RPE 9
2
Incline Bench Press (Dumbbell)
4
8-10 reps
RPE 9
3
Reverse Pec Deck
3
8-10 reps
RPE 7
4
Dip (Weighted)
3
8-10 reps
RPE 9
5
Chest Fly (Cable)
3
8-10 reps
RPE 8
6
Lateral Raise (Cable)
3
12-15 reps
RPE 9
7
Tricep Rope Push Down (Cable)
3
8-12 reps
RPE 8
8
Band Pull Apart
1
13-15 reps
-
9
Cross Body Cable Rear Delt Raise
2
8-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
RPE 9
2
Incline Bench Press (Dumbbell)
4
8-10 reps
RPE 9
3
Reverse Pec Deck
3
8-10 reps
RPE 7
4
Dip (Weighted)
3
8-10 reps
RPE 9
5
Chest Fly (Cable)
3
8-10 reps
RPE 8
6
Lateral Raise (Cable)
3
12-15 reps
RPE 9
7
Tricep Rope Push Down (Cable)
3
8-12 reps
RPE 8
8
Band Pull Apart
1
13-15 reps
-
9
Cross Body Cable Rear Delt Raise
2
8-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
RPE 9
2
Incline Bench Press (Dumbbell)
4
8-10 reps
RPE 9
3
Reverse Pec Deck
3
8-10 reps
RPE 7
4
Dip (Weighted)
3
8-10 reps
RPE 9
5
Chest Fly (Cable)
3
8-10 reps
RPE 8
6
Lateral Raise (Cable)
3
12-15 reps
RPE 9
7
Tricep Rope Push Down (Cable)
3
8-12 reps
RPE 8
8
Band Pull Apart
1
13-15 reps
-
9
Cross Body Cable Rear Delt Raise
2
8-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
RPE 9
2
Incline Bench Press (Dumbbell)
4
8-10 reps
RPE 9
3
Reverse Pec Deck
3
8-10 reps
RPE 7
4
Dip (Weighted)
3
8-10 reps
RPE 9
5
Chest Fly (Cable)
3
8-10 reps
RPE 8
6
Lateral Raise (Cable)
3
12-15 reps
RPE 9
7
Tricep Rope Push Down (Cable)
3
8-12 reps
RPE 8
8
Band Pull Apart
1
13-15 reps
-
9
Cross Body Cable Rear Delt Raise
2
8-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
RPE 9
2
Incline Bench Press (Dumbbell)
4
8-10 reps
RPE 9
3
Reverse Pec Deck
3
8-10 reps
RPE 7
4
Dip (Weighted)
3
8-10 reps
RPE 9
5
Chest Fly (Cable)
3
8-10 reps
RPE 8
6
Lateral Raise (Cable)
3
12-15 reps
RPE 9
7
Tricep Rope Push Down (Cable)
3
8-12 reps
RPE 8
8
Band Pull Apart
1
13-15 reps
-
9
Cross Body Cable Rear Delt Raise
2
8-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Barbell)
3
8-10 reps
RPE 9
2
Hack Squat
3
6-10 reps
RPE 9
3
Hip Thrust (Machine)
3
8-10 reps
RPE 9
4
Leg Extension
3
10-12 reps
RPE 9
5
Lateral Step Downs
2
8 reps
-
6
Standing Hip CARS
1
5 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Barbell)
3
8-10 reps
RPE 9
2
Hack Squat
3
6-10 reps
RPE 9
3
Hip Thrust (Machine)
3
8-10 reps
RPE 9
4
Leg Extension
3
10-12 reps
RPE 9
5
Lateral Step Downs
2
8 reps
-
6
Standing Hip CARS
1
5 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Barbell)
3
8-10 reps
RPE 9
2
Hack Squat
3
6-10 reps
RPE 9
3
Hip Thrust (Machine)
3
8-10 reps
RPE 9
4
Leg Extension
3
10-12 reps
RPE 9
5
Lateral Step Downs
2
8 reps
-
6
Standing Hip CARS
1
5 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Barbell)
3
8-10 reps
RPE 9
2
Hack Squat
3
6-10 reps
RPE 9
3
Hip Thrust (Machine)
3
8-10 reps
RPE 9
4
Leg Extension
3
10-12 reps
RPE 9
5
Lateral Step Downs
2
8 reps
-
6
Standing Hip CARS
1
5 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Barbell)
3
8-10 reps
RPE 9
2
Hack Squat
3
6-10 reps
RPE 9
3
Hip Thrust (Machine)
3
8-10 reps
RPE 9
4
Leg Extension
3
10-12 reps
RPE 9
5
Lateral Step Downs
2
8 reps
-
6
Standing Hip CARS
1
5 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Barbell)
3
8-10 reps
RPE 9
2
Hack Squat
3
6-10 reps
RPE 9
3
Hip Thrust (Machine)
3
8-10 reps
RPE 9
4
Leg Extension
3
10-12 reps
RPE 9
5
Lateral Step Downs
2
8 reps
-
6
Standing Hip CARS
1
5 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Barbell)
3
8-10 reps
RPE 9
2
Hack Squat
3
6-10 reps
RPE 9
3
Hip Thrust (Machine)
3
8-10 reps
RPE 9
4
Leg Extension
3
10-12 reps
RPE 9
5
Lateral Step Downs
2
8 reps
-
6
Standing Hip CARS
1
5 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Barbell)
3
8-10 reps
RPE 9
2
Hack Squat
3
6-10 reps
RPE 9
3
Hip Thrust (Machine)
3
8-10 reps
RPE 9
4
Leg Extension
3
10-12 reps
RPE 9
5
Lateral Step Downs
2
8 reps
-
6
Standing Hip CARS
1
5 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Barbell)
3
8-10 reps
RPE 9
2
Hack Squat
3
6-10 reps
RPE 9
3
Hip Thrust (Machine)
3
8-10 reps
RPE 9
4
Leg Extension
3
10-12 reps
RPE 9
5
Lateral Step Downs
2
8 reps
-
6
Standing Hip CARS
1
5 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Barbell)
3
8-10 reps
RPE 9
2
Hack Squat
3
6-10 reps
RPE 9
3
Hip Thrust (Machine)
3
8-10 reps
RPE 9
4
Leg Extension
3
10-12 reps
RPE 9
5
Lateral Step Downs
2
8 reps
-
6
Standing Hip CARS
1
5 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Barbell)
3
8-10 reps
RPE 9
2
Hack Squat
3
6-10 reps
RPE 9
3
Hip Thrust (Machine)
3
8-10 reps
RPE 9
4
Leg Extension
3
10-12 reps
RPE 9
5
Lateral Step Downs
2
8 reps
-
6
Standing Hip CARS
1
5 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Barbell)
3
8-10 reps
RPE 9
2
Hack Squat
3
6-10 reps
RPE 9
3
Hip Thrust (Machine)
3
8-10 reps
RPE 9
4
Leg Extension
3
10-12 reps
RPE 9
5
Lateral Step Downs
2
8 reps
-
6
Standing Hip CARS
1
5 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Barbell)
3
8-10 reps
RPE 9
2
Hack Squat
3
6-10 reps
RPE 9
3
Hip Thrust (Machine)
3
8-10 reps
RPE 9
4
Leg Extension
3
10-12 reps
RPE 9
5
Lateral Step Downs
2
8 reps
-
6
Standing Hip CARS
1
5 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Barbell)
3
8-10 reps
RPE 9
2
Hack Squat
3
6-10 reps
RPE 9
3
Hip Thrust (Machine)
3
8-10 reps
RPE 9
4
Leg Extension
3
10-12 reps
RPE 9
5
Lateral Step Downs
2
8 reps
-
6
Standing Hip CARS
1
5 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Barbell)
3
8-10 reps
RPE 9
2
Hack Squat
3
6-10 reps
RPE 9
3
Hip Thrust (Machine)
3
8-10 reps
RPE 9
4
Leg Extension
3
10-12 reps
RPE 9
5
Lateral Step Downs
2
8 reps
-
6
Standing Hip CARS
1
5 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Barbell)
3
8-10 reps
RPE 9
2
Hack Squat
3
6-10 reps
RPE 9
3
Hip Thrust (Machine)
3
8-10 reps
RPE 9
4
Leg Extension
3
10-12 reps
RPE 9
5
Lateral Step Downs
2
8 reps
-
6
Standing Hip CARS
1
5 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Barbell)
3
8-10 reps
RPE 9
2
Hack Squat
3
6-10 reps
RPE 9
3
Hip Thrust (Machine)
3
8-10 reps
RPE 9
4
Leg Extension
3
10-12 reps
RPE 9
5
Lateral Step Downs
2
8 reps
-
6
Standing Hip CARS
1
5 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Barbell)
3
8-10 reps
RPE 9
2
Hack Squat
3
6-10 reps
RPE 9
3
Hip Thrust (Machine)
3
8-10 reps
RPE 9
4
Leg Extension
3
10-12 reps
RPE 9
5
Lateral Step Downs
2
8 reps
-
6
Standing Hip CARS
1
5 reps
-
Week 1
1 / 18 Weeks
Day 1
1
Pull-Up (Bodyweight)
1 Set
1 Set
1 Set
1 Set
5-6 Reps
6-8 Reps
6-8 Reps
6-8 Reps
@7
@9
@9
@9
2
Overhead Press (Barbell)
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
@9
@9
@9
3
Barbell Row
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
@9
@9
@9
4
Seated Row (Machine)
1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
6-10 Reps
@9
@9
@9
5
Face Pull
1 Set
1 Set
10-12 Reps
10-12 Reps
@8
@8
6
Preacher Curl (EZ Bar)
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
@9
@9
@9
7
Hammer Curl (Cable)
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
@9
@9
@9
8
Side Lying External Rotation
1 Set
1 Set
8-10 Reps
8-10 Reps
-
-
9
Prone Y Raises
1 Set
1 Set
8-10 Reps
8-10 Reps
@8
@8
Day 2
1
Romanian Deadlift (Barbell)
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
@9
@9
@9
2
Hack Squat
1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
6-10 Reps
@9
@9
@9
3
Hamstring Curl
1 Set
1 Set
1 Set
1 Set
5-6 Reps
8-10 Reps
8-10 Reps
8-10 Reps
@7
@9
@9
@9
4
Standing Calf Raise
1 Set
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
10-12 Reps
@9
@9
@9
@9
5
Hip Adductor (Machine)
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
@9
@9
@9
6
Cable Adduction
1 Set
1 Set
10-12 Reps
10-12 Reps
@7
@7
7
Short Foot Activation
1 Set
20-30 mins
-
Day 3
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
@9
@9
@9
2
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
8-10 Reps
@9
@9
@9
@9
3
Reverse Pec Deck
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
@7
@7
@7
4
Dip (Weighted)
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
@9
@9
@9
5
Chest Fly (Cable)
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
@8
@8
@8
6
Lateral Raise (Cable)
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
@9
@9
@9
7
Tricep Rope Push Down (Cable)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@8
@8
@8
8
Band Pull Apart
1 Set
13-15 Reps
-
9
Cross Body Cable Rear Delt Raise
1 Set
1 Set
8-10 Reps
8-10 Reps
-
-
Day 4
1
Bulgarian Split Squat (Barbell)
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
@9
@9
@9
2
Hack Squat
1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
6-10 Reps
@9
@9
@9
3
Hip Thrust (Machine)
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
@9
@9
@9
4
Leg Extension
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
@9
@9
@9
5
Lateral Step Downs
1 Set
1 Set
8 Reps
8 Reps
-
-
6
Standing Hip CARS
1 Set
5 Reps
-