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POWER HYPERTROPHY UPPER LOWER

by Rich P.
2 athletes joined

Program Description

To increase power and hypertrophy in one program

Program Overview

  • Level
    Novice, Beginner
  • Goal
    Athletics, Muscle & Sculpting, Bodybuilding, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jul 02, 2024 12:26
  • Last Edited
    Jun 18, 2025 10:56

Summary

Unlock your strength and muscle growth with the POWER HYPERTROPHY UPPER LOWER program! Over 12 weeks, this dynamic 4-day split combines powerlifting fundamentals with hypertrophy techniques to sculpt your upper and lower body. Each workout is meticulously designed to maximize intensity and volume, featuring key lifts like the barbell squat and bench press. Whether you're looking to build raw power or enhance muscle definition, this program will elevate your training to new heights. Get ready to push your limits and transform your physique!
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
2
2
1
12 reps
8 reps
5 reps
5 reps
3 reps
50%
60%
75%
80%
85%
2
Trap Bar Deadlift
4
5 reps
RPE 8
3
Leg Press
4
10-15 reps
RPE 7.5
4
Leg Curl
1
1
2
10 reps
8 reps
6 reps
RPE 7
RPE 7.5
RPE 8.5
5
Leg Extension
1
1
2
10 reps
8 reps
6 reps
RPE 7
RPE 7.5
RPE 8.5
6
Standing Calf Raise
4
20 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
2
2
1
12 reps
8 reps
5 reps
5 reps
3 reps
50%
60%
75%
80%
85%
2
Trap Bar Deadlift
4
5 reps
RPE 8
3
Leg Press
4
10-15 reps
RPE 7.5
4
Leg Curl
1
1
2
10 reps
8 reps
6 reps
RPE 7
RPE 7.5
RPE 8.5
5
Leg Extension
1
1
2
10 reps
8 reps
6 reps
RPE 7
RPE 7.5
RPE 8.5
6
Standing Calf Raise
4
20 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
2
2
1
12 reps
8 reps
5 reps
5 reps
3 reps
50%
60%
75%
80%
85%
2
Trap Bar Deadlift
4
5 reps
RPE 8
3
Leg Press
4
10-15 reps
RPE 7.5
4
Leg Curl
1
1
2
10 reps
8 reps
6 reps
RPE 7
RPE 7.5
RPE 8.5
5
Leg Extension
1
1
2
10 reps
8 reps
6 reps
RPE 7
RPE 7.5
RPE 8.5
6
Standing Calf Raise
4
20 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
2
2
1
12 reps
8 reps
5 reps
5 reps
3 reps
50%
60%
75%
80%
85%
2
Trap Bar Deadlift
4
5 reps
RPE 8
3
Leg Press
4
10-15 reps
RPE 7.5
4
Leg Curl
1
1
2
10 reps
8 reps
6 reps
RPE 7
RPE 7.5
RPE 8.5
5
Leg Extension
1
1
2
10 reps
8 reps
6 reps
RPE 7
RPE 7.5
RPE 8.5
6
Standing Calf Raise
4
20 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
2
2
1
12 reps
8 reps
5 reps
5 reps
3 reps
50%
60%
75%
80%
85%
2
Trap Bar Deadlift
4
5 reps
RPE 8
3
Leg Press
4
10-15 reps
RPE 7.5
4
Leg Curl
1
1
2
10 reps
8 reps
6 reps
RPE 7
RPE 7.5
RPE 8.5
5
Leg Extension
1
1
2
10 reps
8 reps
6 reps
RPE 7
RPE 7.5
RPE 8.5
6
Standing Calf Raise
4
20 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
2
2
1
12 reps
8 reps
5 reps
5 reps
3 reps
50%
60%
75%
80%
85%
2
Trap Bar Deadlift
4
5 reps
RPE 8
3
Leg Press
4
10-15 reps
RPE 7.5
4
Leg Curl
1
1
2
10 reps
8 reps
6 reps
RPE 7
RPE 7.5
RPE 8.5
5
Leg Extension
1
1
2
10 reps
8 reps
6 reps
RPE 7
RPE 7.5
RPE 8.5
6
Standing Calf Raise
4
20 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
2
2
1
12 reps
8 reps
5 reps
5 reps
3 reps
50%
60%
75%
80%
85%
2
Trap Bar Deadlift
4
5 reps
RPE 8
3
Leg Press
4
10-15 reps
RPE 7.5
4
Leg Curl
1
1
2
10 reps
8 reps
6 reps
RPE 7
RPE 7.5
RPE 8.5
5
Leg Extension
1
1
2
10 reps
8 reps
6 reps
RPE 7
RPE 7.5
RPE 8.5
6
Standing Calf Raise
4
20 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
2
2
1
12 reps
8 reps
5 reps
5 reps
3 reps
50%
60%
75%
80%
85%
2
Trap Bar Deadlift
4
5 reps
RPE 8
3
Leg Press
4
10-15 reps
RPE 7.5
4
Leg Curl
1
1
2
10 reps
8 reps
6 reps
RPE 7
RPE 7.5
RPE 8.5
5
Leg Extension
1
1
2
10 reps
8 reps
6 reps
RPE 7
RPE 7.5
RPE 8.5
6
Standing Calf Raise
4
20 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
2
2
1
12 reps
8 reps
5 reps
5 reps
3 reps
50%
60%
75%
80%
85%
2
Trap Bar Deadlift
4
5 reps
RPE 8
3
Leg Press
4
10-15 reps
RPE 7.5
4
Leg Curl
1
1
2
10 reps
8 reps
6 reps
RPE 7
RPE 7.5
RPE 8.5
5
Leg Extension
1
1
2
10 reps
8 reps
6 reps
RPE 7
RPE 7.5
RPE 8.5
6
Standing Calf Raise
4
20 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
2
2
1
12 reps
8 reps
5 reps
5 reps
3 reps
50%
60%
75%
80%
85%
2
Trap Bar Deadlift
4
5 reps
RPE 8
3
Leg Press
4
10-15 reps
RPE 7.5
4
Leg Curl
1
1
2
10 reps
8 reps
6 reps
RPE 7
RPE 7.5
RPE 8.5
5
Leg Extension
1
1
2
10 reps
8 reps
6 reps
RPE 7
RPE 7.5
RPE 8.5
6
Standing Calf Raise
4
20 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
2
2
1
12 reps
8 reps
5 reps
5 reps
3 reps
50%
60%
75%
80%
85%
2
Trap Bar Deadlift
4
5 reps
RPE 8
3
Leg Press
4
10-15 reps
RPE 7.5
4
Leg Curl
1
1
2
10 reps
8 reps
6 reps
RPE 7
RPE 7.5
RPE 8.5
5
Leg Extension
1
1
2
10 reps
8 reps
6 reps
RPE 7
RPE 7.5
RPE 8.5
6
Standing Calf Raise
4
20 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
2
2
1
12 reps
8 reps
5 reps
5 reps
3 reps
50%
60%
75%
80%
85%
2
Trap Bar Deadlift
4
5 reps
RPE 8
3
Leg Press
4
10-15 reps
RPE 7.5
4
Leg Curl
1
1
2
10 reps
8 reps
6 reps
RPE 7
RPE 7.5
RPE 8.5
5
Leg Extension
1
1
2
10 reps
8 reps
6 reps
RPE 7
RPE 7.5
RPE 8.5
6
Standing Calf Raise
4
20 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
2
2
1
12 reps
8 reps
5 reps
5 reps
3 reps
50%
60%
75%
80%
85%
2
Incline Bench Press (Dumbbell)
4
8 reps
RPE 8
3
Pendlay Row
5
5 reps
RPE 8.5
4
Overhead Press (Barbell)
1
1
2
10 reps
8 reps
6 reps
50%
60%
75%
5
Shrug (Barbell)
4
8 reps
RPE 7.5
6
Bicep Curl (Cable)
4
25 reps
RPE 6
7
Tricep Extension (Cable)
4
25 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
2
2
1
12 reps
8 reps
5 reps
5 reps
3 reps
50%
60%
75%
80%
85%
2
Incline Bench Press (Dumbbell)
4
8 reps
RPE 8
3
Pendlay Row
5
5 reps
RPE 8.5
4
Overhead Press (Barbell)
1
1
2
10 reps
8 reps
6 reps
50%
60%
75%
5
Shrug (Barbell)
4
8 reps
RPE 7.5
6
Bicep Curl (Cable)
4
25 reps
RPE 6
7
Tricep Extension (Cable)
4
25 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
2
2
1
12 reps
8 reps
5 reps
5 reps
3 reps
50%
60%
75%
80%
85%
2
Incline Bench Press (Dumbbell)
4
8 reps
RPE 8
3
Pendlay Row
5
5 reps
RPE 8.5
4
Overhead Press (Barbell)
1
1
2
10 reps
8 reps
6 reps
50%
60%
75%
5
Shrug (Barbell)
4
8 reps
RPE 7.5
6
Bicep Curl (Cable)
4
25 reps
RPE 6
7
Tricep Extension (Cable)
4
25 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
2
2
1
12 reps
8 reps
5 reps
5 reps
3 reps
50%
60%
75%
80%
85%
2
Incline Bench Press (Dumbbell)
4
8 reps
RPE 8
3
Pendlay Row
5
5 reps
RPE 8.5
4
Overhead Press (Barbell)
1
1
2
10 reps
8 reps
6 reps
50%
60%
75%
5
Shrug (Barbell)
4
8 reps
RPE 7.5
6
Bicep Curl (Cable)
4
25 reps
RPE 6
7
Tricep Extension (Cable)
4
25 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
2
2
1
12 reps
8 reps
5 reps
5 reps
3 reps
50%
60%
75%
80%
85%
2
Incline Bench Press (Dumbbell)
4
8 reps
RPE 8
3
Pendlay Row
5
5 reps
RPE 8.5
4
Overhead Press (Barbell)
1
1
2
10 reps
8 reps
6 reps
50%
60%
75%
5
Shrug (Barbell)
4
8 reps
RPE 7.5
6
Bicep Curl (Cable)
4
25 reps
RPE 6
7
Tricep Extension (Cable)
4
25 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
2
2
1
12 reps
8 reps
5 reps
5 reps
3 reps
50%
60%
75%
80%
85%
2
Incline Bench Press (Dumbbell)
4
8 reps
RPE 8
3
Pendlay Row
5
5 reps
RPE 8.5
4
Overhead Press (Barbell)
1
1
2
10 reps
8 reps
6 reps
50%
60%
75%
5
Shrug (Barbell)
4
8 reps
RPE 7.5
6
Bicep Curl (Cable)
4
25 reps
RPE 6
7
Tricep Extension (Cable)
4
25 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
2
2
1
12 reps
8 reps
5 reps
5 reps
3 reps
50%
60%
75%
80%
85%
2
Incline Bench Press (Dumbbell)
4
8 reps
RPE 8
3
Pendlay Row
5
5 reps
RPE 8.5
4
Overhead Press (Barbell)
1
1
2
10 reps
8 reps
6 reps
50%
60%
75%
5
Shrug (Barbell)
4
8 reps
RPE 7.5
6
Bicep Curl (Cable)
4
25 reps
RPE 6
7
Tricep Extension (Cable)
4
25 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
2
2
1
12 reps
8 reps
5 reps
5 reps
3 reps
50%
60%
75%
80%
85%
2
Incline Bench Press (Dumbbell)
4
8 reps
RPE 8
3
Pendlay Row
5
5 reps
RPE 8.5
4
Overhead Press (Barbell)
1
1
2
10 reps
8 reps
6 reps
50%
60%
75%
5
Shrug (Barbell)
4
8 reps
RPE 7.5
6
Bicep Curl (Cable)
4
25 reps
RPE 6
7
Tricep Extension (Cable)
4
25 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
2
2
1
12 reps
8 reps
5 reps
5 reps
3 reps
50%
60%
75%
80%
85%
2
Incline Bench Press (Dumbbell)
4
8 reps
RPE 8
3
Pendlay Row
5
5 reps
RPE 8.5
4
Overhead Press (Barbell)
1
1
2
10 reps
8 reps
6 reps
50%
60%
75%
5
Shrug (Barbell)
4
8 reps
RPE 7.5
6
Bicep Curl (Cable)
4
25 reps
RPE 6
7
Tricep Extension (Cable)
4
25 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
2
2
1
12 reps
8 reps
5 reps
5 reps
3 reps
50%
60%
75%
80%
85%
2
Incline Bench Press (Dumbbell)
4
8 reps
RPE 8
3
Pendlay Row
5
5 reps
RPE 8.5
4
Overhead Press (Barbell)
1
1
2
10 reps
8 reps
6 reps
50%
60%
75%
5
Shrug (Barbell)
4
8 reps
RPE 7.5
6
Bicep Curl (Cable)
4
25 reps
RPE 6
7
Tricep Extension (Cable)
4
25 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
2
2
1
12 reps
8 reps
5 reps
5 reps
3 reps
50%
60%
75%
80%
85%
2
Incline Bench Press (Dumbbell)
4
8 reps
RPE 8
3
Pendlay Row
5
5 reps
RPE 8.5
4
Overhead Press (Barbell)
1
1
2
10 reps
8 reps
6 reps
50%
60%
75%
5
Shrug (Barbell)
4
8 reps
RPE 7.5
6
Bicep Curl (Cable)
4
25 reps
RPE 6
7
Tricep Extension (Cable)
4
25 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
2
2
1
12 reps
8 reps
5 reps
5 reps
3 reps
50%
60%
75%
80%
85%
2
Incline Bench Press (Dumbbell)
4
8 reps
RPE 8
3
Pendlay Row
5
5 reps
RPE 8.5
4
Overhead Press (Barbell)
1
1
2
10 reps
8 reps
6 reps
50%
60%
75%
5
Shrug (Barbell)
4
8 reps
RPE 7.5
6
Bicep Curl (Cable)
4
25 reps
RPE 6
7
Tricep Extension (Cable)
4
25 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
5
12 reps
RPE 7.5
2
Bulgarian Split Squat (Dumbbell)
4
20 reps
RPE 8.5
3
Single Leg Deadlift
4
8 reps
RPE 7
4
Single-Leg Leg Curl
4
15 reps
RPE 7
5
Glute Kickback
4
10 reps
RPE 8
6
Seated Calf Raise
4
15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
5
12 reps
RPE 7.5
2
Bulgarian Split Squat (Dumbbell)
4
20 reps
RPE 8.5
3
Single Leg Deadlift
4
8 reps
RPE 7
4
Single-Leg Leg Curl
4
15 reps
RPE 7
5
Glute Kickback
4
10 reps
RPE 8
6
Seated Calf Raise
4
15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
5
12 reps
RPE 7.5
2
Bulgarian Split Squat (Dumbbell)
4
20 reps
RPE 8.5
3
Single Leg Deadlift
4
8 reps
RPE 7
4
Single-Leg Leg Curl
4
15 reps
RPE 7
5
Glute Kickback
4
10 reps
RPE 8
6
Seated Calf Raise
4
15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
5
12 reps
RPE 7.5
2
Bulgarian Split Squat (Dumbbell)
4
20 reps
RPE 8.5
3
Single Leg Deadlift
4
8 reps
RPE 7
4
Single-Leg Leg Curl
4
15 reps
RPE 7
5
Glute Kickback
4
10 reps
RPE 8
6
Seated Calf Raise
4
15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
5
12 reps
RPE 7.5
2
Bulgarian Split Squat (Dumbbell)
4
20 reps
RPE 8.5
3
Single Leg Deadlift
4
8 reps
RPE 7
4
Single-Leg Leg Curl
4
15 reps
RPE 7
5
Glute Kickback
4
10 reps
RPE 8
6
Seated Calf Raise
4
15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
5
12 reps
RPE 7.5
2
Bulgarian Split Squat (Dumbbell)
4
20 reps
RPE 8.5
3
Single Leg Deadlift
4
8 reps
RPE 7
4
Single-Leg Leg Curl
4
15 reps
RPE 7
5
Glute Kickback
4
10 reps
RPE 8
6
Seated Calf Raise
4
15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
5
12 reps
RPE 7.5
2
Bulgarian Split Squat (Dumbbell)
4
20 reps
RPE 8.5
3
Single Leg Deadlift
4
8 reps
RPE 7
4
Single-Leg Leg Curl
4
15 reps
RPE 7
5
Glute Kickback
4
10 reps
RPE 8
6
Seated Calf Raise
4
15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
5
12 reps
RPE 7.5
2
Bulgarian Split Squat (Dumbbell)
4
20 reps
RPE 8.5
3
Single Leg Deadlift
4
8 reps
RPE 7
4
Single-Leg Leg Curl
4
15 reps
RPE 7
5
Glute Kickback
4
10 reps
RPE 8
6
Seated Calf Raise
4
15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
5
12 reps
RPE 7.5
2
Bulgarian Split Squat (Dumbbell)
4
20 reps
RPE 8.5
3
Single Leg Deadlift
4
8 reps
RPE 7
4
Single-Leg Leg Curl
4
15 reps
RPE 7
5
Glute Kickback
4
10 reps
RPE 8
6
Seated Calf Raise
4
15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
5
12 reps
RPE 7.5
2
Bulgarian Split Squat (Dumbbell)
4
20 reps
RPE 8.5
3
Single Leg Deadlift
4
8 reps
RPE 7
4
Single-Leg Leg Curl
4
15 reps
RPE 7
5
Glute Kickback
4
10 reps
RPE 8
6
Seated Calf Raise
4
15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
5
12 reps
RPE 7.5
2
Bulgarian Split Squat (Dumbbell)
4
20 reps
RPE 8.5
3
Single Leg Deadlift
4
8 reps
RPE 7
4
Single-Leg Leg Curl
4
15 reps
RPE 7
5
Glute Kickback
4
10 reps
RPE 8
6
Seated Calf Raise
4
15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
5
12 reps
RPE 7.5
2
Bulgarian Split Squat (Dumbbell)
4
20 reps
RPE 8.5
3
Single Leg Deadlift
4
8 reps
RPE 7
4
Single-Leg Leg Curl
4
15 reps
RPE 7
5
Glute Kickback
4
10 reps
RPE 8
6
Seated Calf Raise
4
15 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
12 reps
RPE 8
2
Chest Fly (Dumbbell)
4
12 reps
RPE 7.5
3
Lateral Raise (Dumbbell)
4
12 reps
RPE 7.5
4
Seated Shoulder Press (Dumbbell)
4
12 reps
RPE 7.5
5
Single Arm Row (Dumbbell)
4
12 reps
RPE 8
6
Seated Row (Cable)
4
12 reps
RPE 8
7
Hammer Curl
4
12 reps
RPE 7.5
8
Single Arm Overhead Tricep Extension
4
6 reps
RPE 7.5
9
Single Arm Tricep Extension (Cable)
4
6 reps
RPE 7.5
10
Bicep Curl (Cable)
4
12 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
12 reps
RPE 8
2
Chest Fly (Dumbbell)
4
12 reps
RPE 7.5
3
Lateral Raise (Dumbbell)
4
12 reps
RPE 7.5
4
Seated Shoulder Press (Dumbbell)
4
12 reps
RPE 7.5
5
Single Arm Row (Dumbbell)
4
12 reps
RPE 8
6
Seated Row (Cable)
4
12 reps
RPE 8
7
Hammer Curl
4
12 reps
RPE 7.5
8
Single Arm Overhead Tricep Extension
4
6 reps
RPE 7.5
9
Single Arm Tricep Extension (Cable)
4
6 reps
RPE 7.5
10
Bicep Curl (Cable)
4
12 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
12 reps
RPE 8
2
Chest Fly (Dumbbell)
4
12 reps
RPE 7.5
3
Lateral Raise (Dumbbell)
4
12 reps
RPE 7.5
4
Seated Shoulder Press (Dumbbell)
4
12 reps
RPE 7.5
5
Single Arm Row (Dumbbell)
4
12 reps
RPE 8
6
Seated Row (Cable)
4
12 reps
RPE 8
7
Hammer Curl
4
12 reps
RPE 7.5
8
Single Arm Overhead Tricep Extension
4
6 reps
RPE 7.5
9
Single Arm Tricep Extension (Cable)
4
6 reps
RPE 7.5
10
Bicep Curl (Cable)
4
12 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
12 reps
RPE 8
2
Chest Fly (Dumbbell)
4
12 reps
RPE 7.5
3
Lateral Raise (Dumbbell)
4
12 reps
RPE 7.5
4
Seated Shoulder Press (Dumbbell)
4
12 reps
RPE 7.5
5
Single Arm Row (Dumbbell)
4
12 reps
RPE 8
6
Seated Row (Cable)
4
12 reps
RPE 8
7
Hammer Curl
4
12 reps
RPE 7.5
8
Single Arm Overhead Tricep Extension
4
6 reps
RPE 7.5
9
Single Arm Tricep Extension (Cable)
4
6 reps
RPE 7.5
10
Bicep Curl (Cable)
4
12 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
12 reps
RPE 8
2
Chest Fly (Dumbbell)
4
12 reps
RPE 7.5
3
Lateral Raise (Dumbbell)
4
12 reps
RPE 7.5
4
Seated Shoulder Press (Dumbbell)
4
12 reps
RPE 7.5
5
Single Arm Row (Dumbbell)
4
12 reps
RPE 8
6
Seated Row (Cable)
4
12 reps
RPE 8
7
Hammer Curl
4
12 reps
RPE 7.5
8
Single Arm Overhead Tricep Extension
4
6 reps
RPE 7.5
9
Single Arm Tricep Extension (Cable)
4
6 reps
RPE 7.5
10
Bicep Curl (Cable)
4
12 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
12 reps
RPE 8
2
Chest Fly (Dumbbell)
4
12 reps
RPE 7.5
3
Lateral Raise (Dumbbell)
4
12 reps
RPE 7.5
4
Seated Shoulder Press (Dumbbell)
4
12 reps
RPE 7.5
5
Single Arm Row (Dumbbell)
4
12 reps
RPE 8
6
Seated Row (Cable)
4
12 reps
RPE 8
7
Hammer Curl
4
12 reps
RPE 7.5
8
Single Arm Overhead Tricep Extension
4
6 reps
RPE 7.5
9
Single Arm Tricep Extension (Cable)
4
6 reps
RPE 7.5
10
Bicep Curl (Cable)
4
12 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
12 reps
RPE 8
2
Chest Fly (Dumbbell)
4
12 reps
RPE 7.5
3
Lateral Raise (Dumbbell)
4
12 reps
RPE 7.5
4
Seated Shoulder Press (Dumbbell)
4
12 reps
RPE 7.5
5
Single Arm Row (Dumbbell)
4
12 reps
RPE 8
6
Seated Row (Cable)
4
12 reps
RPE 8
7
Hammer Curl
4
12 reps
RPE 7.5
8
Single Arm Overhead Tricep Extension
4
6 reps
RPE 7.5
9
Single Arm Tricep Extension (Cable)
4
6 reps
RPE 7.5
10
Bicep Curl (Cable)
4
12 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
12 reps
RPE 8
2
Chest Fly (Dumbbell)
4
12 reps
RPE 7.5
3
Lateral Raise (Dumbbell)
4
12 reps
RPE 7.5
4
Seated Shoulder Press (Dumbbell)
4
12 reps
RPE 7.5
5
Single Arm Row (Dumbbell)
4
12 reps
RPE 8
6
Seated Row (Cable)
4
12 reps
RPE 8
7
Hammer Curl
4
12 reps
RPE 7.5
8
Single Arm Overhead Tricep Extension
4
6 reps
RPE 7.5
9
Single Arm Tricep Extension (Cable)
4
6 reps
RPE 7.5
10
Bicep Curl (Cable)
4
12 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
12 reps
RPE 8
2
Chest Fly (Dumbbell)
4
12 reps
RPE 7.5
3
Lateral Raise (Dumbbell)
4
12 reps
RPE 7.5
4
Seated Shoulder Press (Dumbbell)
4
12 reps
RPE 7.5
5
Single Arm Row (Dumbbell)
4
12 reps
RPE 8
6
Seated Row (Cable)
4
12 reps
RPE 8
7
Hammer Curl
4
12 reps
RPE 7.5
8
Single Arm Overhead Tricep Extension
4
6 reps
RPE 7.5
9
Single Arm Tricep Extension (Cable)
4
6 reps
RPE 7.5
10
Bicep Curl (Cable)
4
12 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
12 reps
RPE 8
2
Chest Fly (Dumbbell)
4
12 reps
RPE 7.5
3
Lateral Raise (Dumbbell)
4
12 reps
RPE 7.5
4
Seated Shoulder Press (Dumbbell)
4
12 reps
RPE 7.5
5
Single Arm Row (Dumbbell)
4
12 reps
RPE 8
6
Seated Row (Cable)
4
12 reps
RPE 8
7
Hammer Curl
4
12 reps
RPE 7.5
8
Single Arm Overhead Tricep Extension
4
6 reps
RPE 7.5
9
Single Arm Tricep Extension (Cable)
4
6 reps
RPE 7.5
10
Bicep Curl (Cable)
4
12 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
12 reps
RPE 8
2
Chest Fly (Dumbbell)
4
12 reps
RPE 7.5
3
Lateral Raise (Dumbbell)
4
12 reps
RPE 7.5
4
Seated Shoulder Press (Dumbbell)
4
12 reps
RPE 7.5
5
Single Arm Row (Dumbbell)
4
12 reps
RPE 8
6
Seated Row (Cable)
4
12 reps
RPE 8
7
Hammer Curl
4
12 reps
RPE 7.5
8
Single Arm Overhead Tricep Extension
4
6 reps
RPE 7.5
9
Single Arm Tricep Extension (Cable)
4
6 reps
RPE 7.5
10
Bicep Curl (Cable)
4
12 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
12 reps
RPE 8
2
Chest Fly (Dumbbell)
4
12 reps
RPE 7.5
3
Lateral Raise (Dumbbell)
4
12 reps
RPE 7.5
4
Seated Shoulder Press (Dumbbell)
4
12 reps
RPE 7.5
5
Single Arm Row (Dumbbell)
4
12 reps
RPE 8
6
Seated Row (Cable)
4
12 reps
RPE 8
7
Hammer Curl
4
12 reps
RPE 7.5
8
Single Arm Overhead Tricep Extension
4
6 reps
RPE 7.5
9
Single Arm Tricep Extension (Cable)
4
6 reps
RPE 7.5
10
Bicep Curl (Cable)
4
12 reps
RPE 7.5
Week 1
1 / 12 Weeks
Day 1
1
Squat (Barbell)
1 Set
1 Set
2 Sets
2 Sets
1 Set
12 Reps
8 Reps
5 Reps
5 Reps
3 Reps
50%
60%
75%
80%
85%
2
Trap Bar Deadlift
4 Sets
5 Reps
@8
3
Leg Press
4 Sets
10-15 Reps
@7.5
4
Leg Curl
1 Set
1 Set
2 Sets
10 Reps
8 Reps
6 Reps
@7
@7.5
@8.5
5
Leg Extension
1 Set
1 Set
2 Sets
10 Reps
8 Reps
6 Reps
@7
@7.5
@8.5
6
Standing Calf Raise
4 Sets
20 Reps
@7
Day 2
1
Bench Press (Barbell)
1 Set
1 Set
2 Sets
2 Sets
1 Set
12 Reps
8 Reps
5 Reps
5 Reps
3 Reps
50%
60%
75%
80%
85%
2
Incline Bench Press (Dumbbell)
4 Sets
8 Reps
@8
3
Pendlay Row
5 Sets
5 Reps
@8.5
4
Overhead Press (Barbell)
1 Set
1 Set
2 Sets
10 Reps
8 Reps
6 Reps
50%
60%
75%
5
Shrug (Barbell)
4 Sets
8 Reps
@7.5
6
Bicep Curl (Cable)
4 Sets
25 Reps
@6
7
Tricep Extension (Cable)
4 Sets
25 Reps
@6
Day 3
1
Front Squat (Barbell)
5 Sets
12 Reps
@7.5
2
Bulgarian Split Squat (Dumbbell)
4 Sets
20 Reps
@8.5
3
Single Leg Deadlift
4 Sets
8 Reps
@7
4
Single-Leg Leg Curl
4 Sets
15 Reps
@7
5
Glute Kickback
4 Sets
10 Reps
@8
6
Seated Calf Raise
4 Sets
15 Reps
@7
Day 4
1
Incline Bench Press (Barbell)
4 Sets
12 Reps
@8
2
Chest Fly (Dumbbell)
4 Sets
12 Reps
@7.5
3
Lateral Raise (Dumbbell)
4 Sets
12 Reps
@7.5
4
Seated Shoulder Press (Dumbbell)
4 Sets
12 Reps
@7.5
5
Single Arm Row (Dumbbell)
4 Sets
12 Reps
@8
6
Seated Row (Cable)
4 Sets
12 Reps
@8
7
Hammer Curl
4 Sets
12 Reps
@7.5
8
Single Arm Overhead Tricep Extension
4 Sets
6 Reps
@7.5
9
Single Arm Tricep Extension (Cable)
4 Sets
6 Reps
@7.5
10
Bicep Curl (Cable)
4 Sets
12 Reps
@7.5