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POWER HYPERTROPHY UPPER LOWER

by Rich P.
1 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
    Jul 23, 2024 08:02
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
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