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Evan's Spring Upper / Lower

by Evan F.
5.0
(1 rating)

Program Description

There are several specific purposes. 1. Simplification. We do the same exercises twice a week for the fastest possible motor recruitment. As a beginner, we need to get the neural adaptations out of the way so we can really apply load to the muscles hence doing the same movements twice a week. 2. Intensity. Two sets because it trains you to be intense. Treat each set like it's your 1RM and go to war with the weight. That intensity is required and it's a skill to be built. It also saves recovery a surprising amount, even though effort is greater. Two sets also means we can do two exercises for each major muscle group. 3. Spare the low back. Being historically anterior chain dominant and dealing with a low back injury for years we have to build the lower back up significantly. Back extensions engrain proper technique in the hips and pre-fatigue the posterior chain so that we can start light on the RDLs and seriously focus on learning form and control so that we can obliterate the hams, glutes, low back and erectors. Also included weight knee raises for the hip flexors as well as weighted moment arms.

Program Overview

  • Level
    Novice
  • Goal
    Muscle
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    60 minutes
  • Created
    Feb 15, 2026 04:13
  • Last Edited
    Mar 29, 2026 09:21
Muscle Engagement
Front
Back
MuscleSet
Upper Back
11.8%
Triceps
10%
Biceps
9.7%
Lats
8%
Cardio
7.9%
Front Delts
7.8%
Middle Delts
7.1%
Glutes
6.3%
Chest
6%
Quadriceps
6%
Hamstrings
5.8%
Lower Back
3.7%
Rear Delts
3.2%
Forearms
2.9%
Abs
1.5%
Adductors
1.4%
Calves
0.9%
Abductors
0.2%
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ON THE BOOSTCAMP APP FOR FREE
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WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Underhand Lat Pulldown
2
6-10 reps
RPE 10
2
Bench Press (Smith Machine)
2
6-10 reps
RPE 10
3
Barbell Row (Smith Machine)
2
8-12 reps
RPE 10
4
Chest Fly (Dumbbell)
2
8-12 reps
RPE 10
5
Preacher Curl (EZ Bar)
2
6-10 reps
RPE 10
6
Tricep Rope Push Down (Cable)
2
8-15 reps
RPE 10
7
Reverse Bicep Curl (EZ Bar)
2
8-15 reps
RPE 10
8
Overhead Tricep Extension (Cable)
2
8-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Underhand Lat Pulldown
2
6-10 reps
RPE 10
2
Bench Press (Smith Machine)
2
6-10 reps
RPE 10
3
Barbell Row (Smith Machine)
2
8-12 reps
RPE 10
4
Chest Fly (Dumbbell)
2
8-12 reps
RPE 10
5
Preacher Curl (EZ Bar)
2
6-10 reps
RPE 10
6
Tricep Rope Push Down (Cable)
2
8-15 reps
RPE 10
7
Reverse Bicep Curl (EZ Bar)
2
8-15 reps
RPE 10
8
Overhead Tricep Extension (Cable)
2
8-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Underhand Lat Pulldown
2
6-10 reps
RPE 10
2
Bench Press (Smith Machine)
2
6-10 reps
RPE 10
3
Barbell Row (Smith Machine)
2
8-12 reps
RPE 10
4
Chest Fly (Dumbbell)
2
8-12 reps
RPE 10
5
Preacher Curl (EZ Bar)
2
6-10 reps
RPE 10
6
Tricep Rope Push Down (Cable)
2
8-15 reps
RPE 10
7
Reverse Bicep Curl (EZ Bar)
2
8-15 reps
RPE 10
8
Overhead Tricep Extension (Cable)
2
8-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
3-10 reps
RPE 10
2
Dip (Weighted)
2
3-10 reps
RPE 10
3
T-Bar Row
2
6-10 reps
RPE 10
4
Chest Fly (Machine)
2
8-15 reps
RPE 10
5
Lat Pulldown
2
8-12 reps
-
6
Preacher Curl (EZ Bar)
2
6-10 reps
RPE 10
7
Lateral Raise (Dumbbell)
3
8-15 reps
-
8
Overhead Tricep Extension (Cable)
3
8-15 reps
RPE 10
9
Dead Hang
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Yates Row
2
6-10 reps
-
2
Bench Press (Smith Machine)
2
6-10 reps
RPE 10
3
Kroc Row
2
6-12 reps
-
4
Chest Fly (Machine)
2
8-15 reps
RPE 10
5
Lat Pulldown (Neutral Grip)
3
8-12 reps
RPE 10
6
Preacher Curl (EZ Bar)
2
6-10 reps
RPE 10
7
Tricep Pushdown (Cable)
2
8-12 reps
-
8
Alternating Dumbbell Curl
2
8-15 reps
-
9
Overhead Tricep Extension (Cable)
2
8-15 reps
RPE 10
10
Lateral Raise (Dumbbell)
2
10-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
3-10 reps
RPE 10
2
Bench Press (Smith Machine)
2
6-10 reps
RPE 10
3
JM Press (Smith Machine)
2
8-12 reps
RPE 10
4
Kroc Row
2
8-12 reps
RPE 10
5
Chest Fly (Machine)
2
8-15 reps
RPE 10
6
Lat Pullover (Cable)
2
8-12 reps
RPE 10
7
Preacher Curl (EZ Bar)
2
6-10 reps
RPE 10
8
Overhead Tricep Extension (Cable)
2
8-15 reps
RPE 10
9
Incline Curl (Dumbbell)
2
8-12 reps
RPE 10
10
Lateral Raise (Machine)
2
10-20 reps
RPE 10
11
Stair Climber
10
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Underhand Lat Pulldown
2
6-10 reps
RPE 10
2
Bench Press (Smith Machine)
2
6-10 reps
RPE 10
3
T-Bar Row
2
8-12 reps
-
4
Chest Fly (Machine)
2
8-15 reps
RPE 10
5
Lat Pullover (Cable)
2
8-15 reps
RPE 10
6
Tricep Rope Push Down (Cable)
2
8-12 reps
RPE 10
7
Preacher Curl (EZ Bar)
2
6-10 reps
RPE 10
8
Overhead Tricep Extension (Cable)
2
8-15 reps
RPE 10
9
Alternating Dumbbell Curl
2
8-12 reps
-
10
Lateral Raise (Machine)
2
10-20 reps
RPE 10
11
Stair Climber
10
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Underhand Lat Pulldown
2
6-10 reps
RPE 10
2
Bench Press (Smith Machine)
2
6-10 reps
RPE 10
3
T-Bar Row
2
8-12 reps
-
4
Chest Fly (Machine)
2
8-15 reps
RPE 10
5
Lat Pullover (Cable)
2
8-15 reps
RPE 10
6
Tricep Rope Push Down (Cable)
2
8-12 reps
RPE 10
7
Preacher Curl (EZ Bar)
2
6-10 reps
RPE 10
8
Overhead Tricep Extension (Cable)
2
8-15 reps
RPE 10
9
Alternating Dumbbell Curl
2
8-12 reps
-
10
Lateral Raise (Machine)
2
10-20 reps
RPE 10
11
Stair Climber
10
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Back Extension (Weighted)
2
8-12 reps
RPE 10
2
Reverse Lunge (Dumbbell)
2
6-10 reps
RPE 10
3
Romanian Deadlift (Dumbbell)
2
8-15 reps
RPE 10
4
AD Press (Smith Machine)
2
6-10 reps
RPE 10
5
T-Bar Row
3
6-10 reps
RPE 10
6
Lateral Raise (Dumbbell)
2
8-15 reps
RPE 10
7
Weighted Knee Raise (Vest)
2
8-15 reps
RPE 10
8
Moment Arms (Vest)
2
8-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Back Extension (Weighted)
2
8-12 reps
RPE 10
2
Reverse Lunge (Dumbbell)
2
6-10 reps
RPE 10
3
Romanian Deadlift (Dumbbell)
2
8-15 reps
RPE 10
4
AD Press (Smith Machine)
2
6-10 reps
RPE 10
5
T-Bar Row
3
6-10 reps
RPE 10
6
Lateral Raise (Dumbbell)
2
8-15 reps
RPE 10
7
Weighted Knee Raise (Vest)
2
8-15 reps
RPE 10
8
Moment Arms (Vest)
2
8-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Back Extension (Weighted)
2
8-12 reps
RPE 10
2
Reverse Lunge (Dumbbell)
2
6-10 reps
RPE 10
3
Romanian Deadlift (Dumbbell)
2
8-15 reps
RPE 10
4
AD Press (Smith Machine)
2
6-10 reps
RPE 10
5
T-Bar Row
3
6-10 reps
RPE 10
6
Lateral Raise (Dumbbell)
2
8-15 reps
RPE 10
7
Weighted Knee Raise (Vest)
2
8-15 reps
RPE 10
8
Moment Arms (Vest)
2
8-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
3-10 reps
RPE 10
2
Back Extension (Weighted)
2
8-12 reps
RPE 10
3
Reverse Lunge (Dumbbell)
2
6-10 reps
RPE 10
4
Romanian Deadlift (Barbell)
2
8-12 reps
RPE 10
5
Belt Squat
2
8-12 reps
RPE 10
6
Hammer Curl (Dumbbell)
2
8-15 reps
-
7
Lateral Raise (Machine)
2
10-20 reps
RPE 10
8
Moment Arms (Vest)
2
8-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Back Extension (Weighted)
2
8-12 reps
RPE 10
2
Reverse Lunge (Dumbbell)
3
6-10 reps
RPE 10
3
Romanian Deadlift (Barbell)
2
6-10 reps
-
4
Power Shrug
2
15-25 reps
-
5
Decline Sit Up (Weighted)
2
8-15 reps
-
6
Reverse Bicep Curl (Cable)
2
8-15 reps
-
7
Lateral Raise (Machine)
2
10-20 reps
RPE 10
8
Band Face Pull
2
20-33 reps
-
9
Moment Arms (Vest)
2
8-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Back Extension (Weighted)
2
8-12 reps
RPE 10
2
Bulgarian Split Squat (Smith Machine)
2
8-12 reps
RPE 10
3
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 10
4
Power Shrug
2
15-25 reps
RPE 10
5
Belt Squat
2
8-12 reps
RPE 10
6
Donkey Calf Raise (Machine)
2
8-15 reps
RPE 10
7
Cable Crunch
2
8-15 reps
RPE 10
8
Reverse Bicep Curl (Cable)
2
8-15 reps
RPE 10
9
Seated Lateral Raise
2
8-15 reps
RPE 10
10
Band Face Pull
2
20-33 reps
RPE 10
11
Stair Climber
10
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Back Extension (Weighted)
2
8-12 reps
RPE 10
2
Reverse Lunge (Dumbbell)
2
8-12 reps
-
3
Seated Hamstring Curl
2
8-12 reps
RPE 10
4
Belt Squat
2
8-12 reps
RPE 10
5
Chest Supported Row (Machine)
2
8-15 reps
RPE 10
6
Donkey Calf Raise (Machine)
2
8-15 reps
RPE 10
7
Seated Calf Raise
2
8-15 reps
-
8
Reverse Bicep Curl (Cable)
2
8-15 reps
RPE 10
9
Lateral Raise (Machine)
2
10-20 reps
-
10
Band Face Pull
2
20-33 reps
RPE 10
11
Stair Climber
10
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Back Extension (Weighted)
2
8-12 reps
RPE 10
2
Reverse Lunge (Dumbbell)
2
8-12 reps
-
3
Seated Hamstring Curl
2
8-12 reps
RPE 10
4
Belt Squat
2
8-12 reps
RPE 10
5
Chest Supported Row (Machine)
2
8-15 reps
RPE 10
6
Donkey Calf Raise (Machine)
2
8-15 reps
RPE 10
7
Seated Calf Raise
2
8-15 reps
-
8
Reverse Bicep Curl (Cable)
2
8-15 reps
RPE 10
9
Lateral Raise (Machine)
2
10-20 reps
-
10
Band Face Pull
2
20-33 reps
RPE 10
11
Stair Climber
10
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Underhand Lat Pulldown
2
6-10 reps
RPE 10
2
Bench Press (Smith Machine)
2
6-10 reps
RPE 10
3
Barbell Row (Smith Machine)
2
8-12 reps
RPE 10
4
Chest Fly (Dumbbell)
2
8-12 reps
RPE 10
5
Preacher Curl (EZ Bar)
2
6-10 reps
RPE 10
6
Tricep Rope Push Down (Cable)
2
8-15 reps
RPE 10
7
Reverse Bicep Curl (EZ Bar)
2
8-15 reps
RPE 10
8
Overhead Tricep Extension (Cable)
2
8-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Underhand Lat Pulldown
2
6-10 reps
RPE 10
2
Bench Press (Smith Machine)
2
6-10 reps
RPE 10
3
Barbell Row (Smith Machine)
2
8-12 reps
RPE 10
4
Chest Fly (Dumbbell)
2
8-12 reps
RPE 10
5
Preacher Curl (EZ Bar)
2
6-10 reps
RPE 10
6
Tricep Rope Push Down (Cable)
2
8-15 reps
RPE 10
7
Reverse Bicep Curl (EZ Bar)
2
8-15 reps
RPE 10
8
Overhead Tricep Extension (Cable)
2
8-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Underhand Lat Pulldown
2
6-10 reps
RPE 10
2
Bench Press (Smith Machine)
2
6-10 reps
RPE 10
3
Barbell Row (Smith Machine)
2
8-12 reps
RPE 10
4
Chest Fly (Dumbbell)
2
8-12 reps
RPE 10
5
Preacher Curl (EZ Bar)
2
6-10 reps
RPE 10
6
Tricep Rope Push Down (Cable)
2
8-15 reps
RPE 10
7
Reverse Bicep Curl (EZ Bar)
2
8-15 reps
RPE 10
8
Overhead Tricep Extension (Cable)
2
8-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
2
3-10 reps
-
2
Kroc Row
2
8-12 reps
-
3
Bench Press (Smith Machine)
2
8-15 reps
RPE 10
4
T-Bar Row
2
8-12 reps
RPE 10
5
Preacher Curl (EZ Bar)
2
6-10 reps
RPE 10
6
Tricep Pushdown (Cable)
2
8-12 reps
-
7
Alternating Dumbbell Curl
2
8-15 reps
-
8
Overhead Tricep Extension (Cable)
2
8-15 reps
RPE 10
9
Band Face Pull
3
20-33 reps
-
10
Dead Hang
2
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
3-10 reps
-
2
Bench Press (Smith Machine)
2
6-10 reps
RPE 10
3
JM Press (Smith Machine)
2
8-12 reps
-
4
Kroc Row
2
8-12 reps
-
5
Chest Fly (Machine)
2
8-15 reps
RPE 10
6
Lat Pullover (Cable)
3
8-15 reps
-
7
Preacher Curl (EZ Bar)
2
6-10 reps
RPE 10
8
Overhead Tricep Extension (Cable)
2
8-15 reps
RPE 10
9
Incline Curl (Dumbbell)
2
8-15 reps
-
10
Lateral Raise (Machine)
3
10-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Underhand Lat Pulldown
2
6-10 reps
RPE 10
2
Bench Press (Smith Machine)
2
6-10 reps
RPE 10
3
T-Bar Row
2
8-12 reps
-
4
Chest Fly (Machine)
2
8-15 reps
RPE 10
5
Lat Pullover (Cable)
2
8-15 reps
RPE 10
6
Tricep Rope Push Down (Cable)
2
8-12 reps
RPE 10
7
Preacher Curl (EZ Bar)
2
6-10 reps
RPE 10
8
Overhead Tricep Extension (Cable)
2
8-15 reps
RPE 10
9
Alternating Dumbbell Curl
2
8-12 reps
-
10
Lateral Raise (Machine)
2
10-20 reps
RPE 10
11
Stair Climber
10
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Underhand Lat Pulldown
2
6-10 reps
RPE 10
2
Bench Press (Smith Machine)
2
6-10 reps
RPE 10
3
T-Bar Row
2
8-12 reps
-
4
Chest Fly (Machine)
2
8-15 reps
RPE 10
5
Lat Pullover (Cable)
2
8-15 reps
RPE 10
6
Tricep Rope Push Down (Cable)
2
8-12 reps
RPE 10
7
Preacher Curl (EZ Bar)
2
6-10 reps
RPE 10
8
Overhead Tricep Extension (Cable)
2
8-15 reps
RPE 10
9
Alternating Dumbbell Curl
2
8-12 reps
-
10
Lateral Raise (Machine)
2
10-20 reps
RPE 10
11
Stair Climber
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Underhand Lat Pulldown
2
6-10 reps
RPE 10
2
Bench Press (Smith Machine)
2
6-10 reps
RPE 10
3
T-Bar Row
2
8-12 reps
-
4
Chest Fly (Machine)
2
8-15 reps
RPE 10
5
Lat Pullover (Cable)
2
8-15 reps
RPE 10
6
Tricep Rope Push Down (Cable)
2
8-12 reps
RPE 10
7
Preacher Curl (EZ Bar)
2
6-10 reps
RPE 10
8
Overhead Tricep Extension (Cable)
2
8-15 reps
RPE 10
9
Alternating Dumbbell Curl
2
8-12 reps
-
10
Lateral Raise (Machine)
2
10-20 reps
RPE 10
11
Stair Climber
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Back Extension (Weighted)
2
8-12 reps
RPE 10
2
Reverse Lunge (Dumbbell)
2
6-10 reps
RPE 10
3
Romanian Deadlift (Dumbbell)
2
8-15 reps
RPE 10
4
AD Press (Smith Machine)
2
6-10 reps
RPE 10
5
T-Bar Row
3
6-10 reps
RPE 10
6
Lateral Raise (Dumbbell)
2
8-15 reps
RPE 10
7
Weighted Knee Raise (Vest)
2
8-15 reps
RPE 10
8
Moment Arms (Vest)
2
8-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Back Extension (Weighted)
2
8-12 reps
RPE 10
2
Reverse Lunge (Dumbbell)
2
6-10 reps
RPE 10
3
Romanian Deadlift (Dumbbell)
2
8-15 reps
RPE 10
4
AD Press (Smith Machine)
2
6-10 reps
RPE 10
5
T-Bar Row
3
6-10 reps
RPE 10
6
Lateral Raise (Dumbbell)
2
8-15 reps
RPE 10
7
Weighted Knee Raise (Vest)
2
8-15 reps
RPE 10
8
Moment Arms (Vest)
2
8-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Back Extension (Weighted)
2
8-12 reps
RPE 10
2
Reverse Lunge (Dumbbell)
2
6-10 reps
RPE 10
3
Seated Hamstring Curl
2
8-15 reps
RPE 10
4
Belt Squat
2
6-12 reps
RPE 10
5
Reverse Preacher Curl (EZ Bar)
3
8-15 reps
-
6
Lateral Raise (Machine)
2
10-20 reps
RPE 10
7
Seated Row (Cable)
2
8-15 reps
RPE 10
8
Moment Arms (Vest)
2
8-15 reps
RPE 10
9
Dead Hang
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Back Extension (Weighted)
1
8-12 reps
RPE 10
2
Glute Kickback
1
8-15 reps
-
3
Belt Squat
1
8-12 reps
RPE 10
4
Dead Hang
1
-
5
Hammer Curl (Dumbbell)
1
8-15 reps
-
6
Pull-Up (Weighted)
1
3-10 reps
RPE 10
7
Lateral Raise (Machine)
1
10-20 reps
RPE 10
8
Moment Arms (Vest)
1
8-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Back Extension (Weighted)
2
8-12 reps
RPE 10
2
Reverse Lunge (Barbell)
2
6-10 reps
RPE 10
3
Romanian Deadlift (Barbell)
2
6-10 reps
-
4
Power Shrug
2
15-25 reps
-
5
Hip Abductor (Machine)
2
8-15 reps
-
6
Reverse Bicep Curl (Cable)
2
8-15 reps
-
7
Lateral Raise (Machine)
2
10-20 reps
RPE 10
8
Cable Crunch
3
8-15 reps
-
9
Band Face Pull
2
20-33 reps
-
10
Moment Arms (Vest)
2
8-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Back Extension (Weighted)
2
8-12 reps
RPE 10
2
Reverse Lunge (Dumbbell)
2
8-12 reps
-
3
Seated Hamstring Curl
2
8-12 reps
RPE 10
4
Belt Squat
2
8-12 reps
RPE 10
5
Chest Supported Row (Machine)
2
8-15 reps
RPE 10
6
Donkey Calf Raise (Machine)
2
8-15 reps
RPE 10
7
Seated Calf Raise
2
8-15 reps
-
8
Reverse Bicep Curl (Cable)
2
8-15 reps
RPE 10
9
Lateral Raise (Machine)
2
10-20 reps
-
10
Band Face Pull
2
20-33 reps
RPE 10
11
Stair Climber
10
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Back Extension (Weighted)
2
8-12 reps
RPE 10
2
Reverse Lunge (Dumbbell)
2
8-12 reps
-
3
Seated Hamstring Curl
2
8-12 reps
RPE 10
4
Belt Squat
2
8-12 reps
RPE 10
5
Chest Supported Row (Machine)
2
8-15 reps
RPE 10
6
Donkey Calf Raise (Machine)
2
8-15 reps
RPE 10
7
Seated Calf Raise
2
8-15 reps
-
8
Reverse Bicep Curl (Cable)
2
8-15 reps
RPE 10
9
Lateral Raise (Machine)
2
10-20 reps
-
10
Band Face Pull
2
20-33 reps
RPE 10
11
Stair Climber
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Back Extension (Weighted)
2
8-12 reps
RPE 10
2
Reverse Lunge (Dumbbell)
2
8-12 reps
-
3
Seated Hamstring Curl
2
8-12 reps
RPE 10
4
Belt Squat
2
8-12 reps
RPE 10
5
Chest Supported Row (Machine)
2
8-15 reps
RPE 10
6
Donkey Calf Raise (Machine)
2
8-15 reps
RPE 10
7
Seated Calf Raise
2
8-15 reps
-
8
Reverse Bicep Curl (Cable)
2
8-15 reps
RPE 10
9
Lateral Raise (Machine)
2
10-20 reps
-
10
Band Face Pull
2
20-33 reps
RPE 10
11
Stair Climber
1
-
Week 1
1 / 8 Weeks
Day 1
1
Underhand Lat Pulldown
2 Sets
6-10 Reps
@10
2
Bench Press (Smith Machine)
2 Sets
6-10 Reps
@10
3
Barbell Row (Smith Machine)
2 Sets
8-12 Reps
@10
4
Chest Fly (Dumbbell)
2 Sets
8-12 Reps
@10
5
Preacher Curl (EZ Bar)
2 Sets
6-10 Reps
@10
6
Tricep Rope Push Down (Cable)
2 Sets
8-15 Reps
@10
7
Reverse Bicep Curl (EZ Bar)
2 Sets
8-15 Reps
@10
8
Overhead Tricep Extension (Cable)
2 Sets
8-15 Reps
@10
Day 2
1
Back Extension (Weighted)
2 Sets
8-12 Reps
@10
2
Reverse Lunge (Dumbbell)
2 Sets
6-10 Reps
@10
3
Romanian Deadlift (Dumbbell)
2 Sets
8-15 Reps
@10
4
AD Press (Smith Machine)
2 Sets
6-10 Reps
@10
5
T-Bar Row
3 Sets
6-10 Reps
@10
6
Lateral Raise (Dumbbell)
2 Sets
8-15 Reps
@10
7
Weighted Knee Raise (Vest)
2 Sets
8-15 Reps
@10
8
Moment Arms (Vest)
2 Sets
8-15 Reps
@10
Day 3
1
Underhand Lat Pulldown
2 Sets
6-10 Reps
@10
2
Bench Press (Smith Machine)
2 Sets
6-10 Reps
@10
3
Barbell Row (Smith Machine)
2 Sets
8-12 Reps
@10
4
Chest Fly (Dumbbell)
2 Sets
8-12 Reps
@10
5
Preacher Curl (EZ Bar)
2 Sets
6-10 Reps
@10
6
Tricep Rope Push Down (Cable)
2 Sets
8-15 Reps
@10
7
Reverse Bicep Curl (EZ Bar)
2 Sets
8-15 Reps
@10
8
Overhead Tricep Extension (Cable)
2 Sets
8-15 Reps
@10
Day 4
1
Back Extension (Weighted)
2 Sets
8-12 Reps
@10
2
Reverse Lunge (Dumbbell)
2 Sets
6-10 Reps
@10
3
Romanian Deadlift (Dumbbell)
2 Sets
8-15 Reps
@10
4
AD Press (Smith Machine)
2 Sets
6-10 Reps
@10
5
T-Bar Row
3 Sets
6-10 Reps
@10
6
Lateral Raise (Dumbbell)
2 Sets
8-15 Reps
@10
7
Weighted Knee Raise (Vest)
2 Sets
8-15 Reps
@10
8
Moment Arms (Vest)
2 Sets
8-15 Reps
@10