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Trevor’s Upper Lower 12 Week Program

by 老崔
1 athletes joined

Program Description

Power building program in upper lower format. Each day focuses on one main lift in an undulating periodized format followed by accessory lifts. Accessory lifts should progress in either weight or reps each week, but I’ll leave the specifics to you.

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding, Powerlifting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    70 minutes
  • Created
    Jan 12, 2026 11:57
  • Last Edited
    Jan 22, 2026 02:18
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
11.4%
Hamstrings
11.4%
Triceps
9.7%
Abs
9.4%
Upper Back
8.6%
Glutes
8%
Front Delts
8%
Biceps
6%
Chest
5.7%
Middle Delts
5.7%
Lats
5.1%
Calves
3.4%
Lower Back
2.9%
Forearms
1.7%
Rear Delts
1.7%
Adductors
1.1%
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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)
3
6 reps
76%
2
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 8
3A
Leg Extension
3
12-15 reps
RPE 8
3B
Leg Curl
3
12-15 reps
RPE 8
4
Calf Raise (Machine)
3
20-25 reps
RPE 8
5A
Cable Crunch
3
20-25 reps
RPE 8
5B
Leg Raise (Captain's Chair)
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4 reps
85%
2
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 8
3A
Leg Extension
3
12-15 reps
RPE 8
3B
Leg Curl
3
12-15 reps
RPE 8
4
Calf Raise (Machine)
3
20-25 reps
RPE 8
5A
Cable Crunch
3
20-25 reps
RPE 8
5B
Leg Raise (Captain's Chair)
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
2 reps
90%
2
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 8
3A
Leg Extension
3
12-15 reps
RPE 8
3B
Leg Curl
3
12-15 reps
RPE 8
4
Calf Raise (Machine)
3
20-25 reps
RPE 8
5A
Cable Crunch
3
20-25 reps
RPE 8
5B
Leg Raise (Captain's Chair)
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
80%
2
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 8
3A
Leg Extension
3
12-15 reps
RPE 8
3B
Leg Curl
3
12-15 reps
RPE 8
4
Calf Raise (Machine)
3
20-25 reps
RPE 8
5A
Cable Crunch
3
20-25 reps
RPE 8
5B
Leg Raise (Captain's Chair)
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4 reps
87.5%
2
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 8
3A
Leg Extension
3
12-15 reps
RPE 8
3B
Leg Curl
3
12-15 reps
RPE 8
4
Calf Raise (Machine)
3
20-25 reps
RPE 8
5A
Cable Crunch
3
20-25 reps
RPE 8
5B
Leg Raise (Captain's Chair)
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
2 reps
92.5%
2
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 8
3A
Leg Extension
3
12-15 reps
RPE 8
3B
Leg Curl
3
12-15 reps
RPE 8
4
Calf Raise (Machine)
3
20-25 reps
RPE 8
5A
Cable Crunch
3
20-25 reps
RPE 8
5B
Leg Raise (Captain's Chair)
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
82.5%
2
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 8
3A
Leg Extension
3
12-15 reps
RPE 8
3B
Leg Curl
3
12-15 reps
RPE 8
4
Calf Raise (Machine)
3
20-25 reps
RPE 8
5A
Cable Crunch
3
20-25 reps
RPE 8
5B
Leg Raise (Captain's Chair)
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4 reps
90%
2
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 8
3A
Leg Extension
3
12-15 reps
RPE 8
3B
Leg Curl
3
12-15 reps
RPE 8
4
Calf Raise (Machine)
3
20-25 reps
RPE 8
5A
Cable Crunch
3
20-25 reps
RPE 8
5B
Leg Raise (Captain's Chair)
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
2 reps
95%
2
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 8
3A
Leg Extension
3
12-15 reps
RPE 8
3B
Leg Curl
3
12-15 reps
RPE 8
4
Calf Raise (Machine)
3
20-25 reps
RPE 8
5A
Cable Crunch
3
20-25 reps
RPE 8
5B
Leg Raise (Captain's Chair)
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
85%
2
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 8
3A
Leg Extension
3
12-15 reps
RPE 8
3B
Leg Curl
3
12-15 reps
RPE 8
4
Calf Raise (Machine)
3
20-25 reps
RPE 8
5A
Cable Crunch
3
20-25 reps
RPE 8
5B
Leg Raise (Captain's Chair)
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4 reps
92.5%
2
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 8
3A
Leg Extension
3
12-15 reps
RPE 8
3B
Leg Curl
3
12-15 reps
RPE 8
4
Calf Raise (Machine)
3
20-25 reps
RPE 8
5A
Cable Crunch
3
20-25 reps
RPE 8
5B
Leg Raise (Captain's Chair)
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
1 reps
97.5%
2
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 8
3A
Leg Extension
3
12-15 reps
RPE 8
3B
Leg Curl
3
12-15 reps
RPE 8
4
Calf Raise (Machine)
3
20-25 reps
RPE 8
5A
Cable Crunch
3
20-25 reps
RPE 8
5B
Leg Raise (Captain's Chair)
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
76%
2
Seated Row (Cable)
3
12 reps
RPE 8
3
Pec Deck (Machine)
3
12 reps
RPE 8
4
Lat Pulldown
3
12 reps
RPE 8
5A
Overhead Tricep Extension (Cable)
3
15 reps
RPE 8
5B
Bicep Curl (Dumbbell)
3
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4 reps
82%
2
Seated Row (Cable)
3
12 reps
RPE 8
3
Pec Deck (Machine)
3
12 reps
RPE 8
4
Lat Pulldown
3
12 reps
RPE 8
5A
Overhead Tricep Extension (Cable)
3
15 reps
RPE 8
5B
Bicep Curl (Dumbbell)
3
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
2 reps
87.5%
2
Seated Row (Cable)
3
12 reps
RPE 8
3
Pec Deck (Machine)
3
12 reps
RPE 8
4
Lat Pulldown
3
12 reps
RPE 8
5A
Overhead Tricep Extension (Cable)
3
15 reps
RPE 8
5B
Bicep Curl (Dumbbell)
3
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
80%
2
Seated Row (Cable)
3
12 reps
RPE 8
3
Pec Deck (Machine)
3
12 reps
RPE 8
4
Lat Pulldown
3
12 reps
RPE 8
5A
Overhead Tricep Extension (Cable)
3
15 reps
RPE 8
5B
Bicep Curl (Dumbbell)
3
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4 reps
85%
2
Seated Row (Cable)
3
12 reps
RPE 8
3
Pec Deck (Machine)
3
12 reps
RPE 8
4
Lat Pulldown
3
12 reps
RPE 8
5A
Overhead Tricep Extension (Cable)
3
15 reps
RPE 8
5B
Bicep Curl (Dumbbell)
3
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
2 reps
90%
2
Seated Row (Cable)
3
12 reps
RPE 8
3
Pec Deck (Machine)
3
12 reps
RPE 8
4
Lat Pulldown
3
12 reps
RPE 8
5A
Overhead Tricep Extension (Cable)
3
15 reps
RPE 8
5B
Bicep Curl (Dumbbell)
3
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
82.5%
2
Seated Row (Cable)
3
12 reps
RPE 8
3
Pec Deck (Machine)
3
12 reps
RPE 8
4
Lat Pulldown
3
12 reps
RPE 8
5A
Overhead Tricep Extension (Cable)
3
15 reps
RPE 8
5B
Bicep Curl (Dumbbell)
3
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4 reps
87.5%
2
Seated Row (Cable)
3
12 reps
RPE 8
3
Pec Deck (Machine)
3
12 reps
RPE 8
4
Lat Pulldown
3
12 reps
RPE 8
5A
Overhead Tricep Extension (Cable)
3
15 reps
RPE 8
5B
Bicep Curl (Dumbbell)
3
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
2 reps
92.5%
2
Seated Row (Cable)
3
12 reps
RPE 8
3
Pec Deck (Machine)
3
12 reps
RPE 8
4
Lat Pulldown
3
12 reps
RPE 8
5A
Overhead Tricep Extension (Cable)
3
15 reps
RPE 8
5B
Bicep Curl (Dumbbell)
3
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
85%
2
Seated Row (Cable)
3
12 reps
RPE 8
3
Pec Deck (Machine)
3
12 reps
RPE 8
4
Lat Pulldown
3
12 reps
RPE 8
5A
Overhead Tricep Extension (Cable)
3
15 reps
RPE 8
5B
Bicep Curl (Dumbbell)
3
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4 reps
90%
2
Seated Row (Cable)
3
12 reps
RPE 8
3
Pec Deck (Machine)
3
12 reps
RPE 8
4
Lat Pulldown
3
12 reps
RPE 8
5A
Overhead Tricep Extension (Cable)
3
15 reps
RPE 8
5B
Bicep Curl (Dumbbell)
3
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
1 reps
95%
2
Seated Row (Cable)
3
12 reps
RPE 8
3
Pec Deck (Machine)
3
12 reps
RPE 8
4
Lat Pulldown
3
12 reps
RPE 8
5A
Overhead Tricep Extension (Cable)
3
15 reps
RPE 8
5B
Bicep Curl (Dumbbell)
3
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6 reps
76%
2
Front Squat (Barbell)
3
8-10 reps
RPE 8
3A
Leg Extension
3
12 reps
RPE 8
3B
Leg Curl
3
12 reps
RPE 8
4
Calf Raise (Machine)
3
20-25 reps
RPE 8
5
Cable Crunch
3
20-25 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
4 reps
85%
2
Front Squat (Barbell)
3
8-10 reps
RPE 8
3A
Leg Extension
3
12 reps
RPE 8
3B
Leg Curl
3
12 reps
RPE 8
4
Calf Raise (Machine)
3
20-25 reps
RPE 8
5
Cable Crunch
3
20-25 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
2 reps
90%
2
Front Squat (Barbell)
3
8-10 reps
RPE 8
3A
Leg Extension
3
12 reps
RPE 8
3B
Leg Curl
3
12 reps
RPE 8
4
Calf Raise (Machine)
3
20-25 reps
RPE 8
5
Cable Crunch
3
20-25 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6 reps
80%
2
Front Squat (Barbell)
3
8-10 reps
RPE 8
3A
Leg Extension
3
12 reps
RPE 8
3B
Leg Curl
3
12 reps
RPE 8
4
Calf Raise (Machine)
3
20-25 reps
RPE 8
5
Cable Crunch
3
20-25 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
4 reps
87.5%
2
Front Squat (Barbell)
3
8-10 reps
RPE 8
3A
Leg Extension
3
12 reps
RPE 8
3B
Leg Curl
3
12 reps
RPE 8
4
Calf Raise (Machine)
3
20-25 reps
RPE 8
5
Cable Crunch
3
20-25 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
2 reps
92.5%
2
Front Squat (Barbell)
3
8-10 reps
RPE 8
3A
Leg Extension
3
12 reps
RPE 8
3B
Leg Curl
3
12 reps
RPE 8
4
Calf Raise (Machine)
3
20-25 reps
RPE 8
5
Cable Crunch
3
20-25 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6 reps
82.5%
2
Front Squat (Barbell)
3
8-10 reps
RPE 8
3A
Leg Extension
3
12 reps
RPE 8
3B
Leg Curl
3
12 reps
RPE 8
4
Calf Raise (Machine)
3
20-25 reps
RPE 8
5
Cable Crunch
3
20-25 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
4 reps
90%
2
Front Squat (Barbell)
3
8-10 reps
RPE 8
3A
Leg Extension
3
12 reps
RPE 8
3B
Leg Curl
3
12 reps
RPE 8
4
Calf Raise (Machine)
3
20-25 reps
RPE 8
5
Cable Crunch
3
20-25 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
2 reps
95%
2
Front Squat (Barbell)
3
8-10 reps
RPE 8
3A
Leg Extension
3
12 reps
RPE 8
3B
Leg Curl
3
12 reps
RPE 8
4
Calf Raise (Machine)
3
20-25 reps
RPE 8
5
Cable Crunch
3
20-25 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6 reps
85%
2
Front Squat (Barbell)
3
8-10 reps
RPE 8
3A
Leg Extension
3
12 reps
RPE 8
3B
Leg Curl
3
12 reps
RPE 8
4
Calf Raise (Machine)
3
20-25 reps
RPE 8
5
Cable Crunch
3
20-25 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
4 reps
92.5%
2
Front Squat (Barbell)
3
8-10 reps
RPE 8
3A
Leg Extension
3
12 reps
RPE 8
3B
Leg Curl
3
12 reps
RPE 8
4
Calf Raise (Machine)
3
20-25 reps
RPE 8
5
Cable Crunch
3
20-25 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
1 reps
97.5%
2
Front Squat (Barbell)
3
8-10 reps
RPE 8
3A
Leg Extension
3
12 reps
RPE 8
3B
Leg Curl
3
12 reps
RPE 8
4
Calf Raise (Machine)
3
20-25 reps
RPE 8
5
Cable Crunch
3
20-25 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
AMRAP
RPE 8
2
Overhead Press (Barbell)
3
6 reps
76%
3
Incline Bench Press (Smith Machine)
3
8-10 reps
RPE 8
4A
Face Pull
3
15 reps
RPE 8
4B
Overhead Tricep Extension (Cable)
3
15 reps
RPE 8
5A
Lateral Raise (Dumbbell)
3
15 reps
RPE 8
5B
Bicep Curl (Dumbbell)
3
15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
AMRAP
RPE 8
2
Overhead Press (Barbell)
4
4 reps
82%
3
Incline Bench Press (Smith Machine)
3
8-10 reps
RPE 8
4A
Face Pull
3
15 reps
RPE 8
4B
Overhead Tricep Extension (Cable)
3
15 reps
RPE 8
5A
Lateral Raise (Dumbbell)
3
15 reps
RPE 8
5B
Bicep Curl (Dumbbell)
3
15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
AMRAP
RPE 8
2
Overhead Press (Barbell)
5
2 reps
87.5%
3
Incline Bench Press (Smith Machine)
3
8-10 reps
RPE 8
4A
Face Pull
3
15 reps
RPE 8
4B
Overhead Tricep Extension (Cable)
3
15 reps
RPE 8
5A
Lateral Raise (Dumbbell)
3
15 reps
RPE 8
5B
Bicep Curl (Dumbbell)
3
15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
AMRAP
RPE 8
2
Overhead Press (Barbell)
3
6 reps
80%
3
Incline Bench Press (Smith Machine)
3
8-10 reps
RPE 8
4A
Face Pull
3
15 reps
RPE 8
4B
Overhead Tricep Extension (Cable)
3
15 reps
RPE 8
5A
Lateral Raise (Dumbbell)
3
15 reps
RPE 8
5B
Bicep Curl (Dumbbell)
3
15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
AMRAP
RPE 8
2
Overhead Press (Barbell)
4
4 reps
85%
3
Incline Bench Press (Smith Machine)
3
8-10 reps
RPE 8
4A
Face Pull
3
15 reps
RPE 8
4B
Overhead Tricep Extension (Cable)
3
15 reps
RPE 8
5A
Lateral Raise (Dumbbell)
3
15 reps
RPE 8
5B
Bicep Curl (Dumbbell)
3
15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
AMRAP
RPE 8
2
Overhead Press (Barbell)
5
2 reps
90%
3
Incline Bench Press (Smith Machine)
3
8-10 reps
RPE 8
4A
Face Pull
3
15 reps
RPE 8
4B
Overhead Tricep Extension (Cable)
3
15 reps
RPE 8
5A
Lateral Raise (Dumbbell)
3
15 reps
RPE 8
5B
Bicep Curl (Dumbbell)
3
15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
AMRAP
RPE 8
2
Overhead Press (Barbell)
3
6 reps
82.5%
3
Incline Bench Press (Smith Machine)
3
8-10 reps
RPE 8
4A
Face Pull
3
15 reps
RPE 8
4B
Overhead Tricep Extension (Cable)
3
15 reps
RPE 8
5A
Lateral Raise (Dumbbell)
3
15 reps
RPE 8
5B
Bicep Curl (Dumbbell)
3
15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
AMRAP
RPE 8
2
Overhead Press (Barbell)
4
4 reps
87.5%
3
Incline Bench Press (Smith Machine)
3
8-10 reps
RPE 8
4A
Face Pull
3
15 reps
RPE 8
4B
Overhead Tricep Extension (Cable)
3
15 reps
RPE 8
5A
Lateral Raise (Dumbbell)
3
15 reps
RPE 8
5B
Bicep Curl (Dumbbell)
3
15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
AMRAP
RPE 8
2
Overhead Press (Barbell)
5
2 reps
92.5%
3
Incline Bench Press (Smith Machine)
3
8-10 reps
RPE 8
4A
Face Pull
3
15 reps
RPE 8
4B
Overhead Tricep Extension (Cable)
3
15 reps
RPE 8
5A
Lateral Raise (Dumbbell)
3
15 reps
RPE 8
5B
Bicep Curl (Dumbbell)
3
15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
AMRAP
RPE 8
2
Overhead Press (Barbell)
3
6 reps
85%
3
Incline Bench Press (Smith Machine)
3
8-10 reps
RPE 8
4A
Face Pull
3
15 reps
RPE 8
4B
Overhead Tricep Extension (Cable)
3
15 reps
RPE 8
5A
Lateral Raise (Dumbbell)
3
15 reps
RPE 8
5B
Bicep Curl (Dumbbell)
3
15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
AMRAP
RPE 8
2
Overhead Press (Barbell)
4
4 reps
90%
3
Incline Bench Press (Smith Machine)
3
8-10 reps
RPE 8
4A
Face Pull
3
15 reps
RPE 8
4B
Overhead Tricep Extension (Cable)
3
15 reps
RPE 8
5A
Lateral Raise (Dumbbell)
3
15 reps
RPE 8
5B
Bicep Curl (Dumbbell)
3
15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
AMRAP
RPE 8
2
Overhead Press (Barbell)
5
1 reps
95%
3
Incline Bench Press (Smith Machine)
3
8-10 reps
RPE 8
4A
Face Pull
3
15 reps
RPE 8
4B
Overhead Tricep Extension (Cable)
3
15 reps
RPE 8
5A
Lateral Raise (Dumbbell)
3
15 reps
RPE 8
5B
Bicep Curl (Dumbbell)
3
15 reps
RPE 8
Week 1
1 / 12 Weeks
Day 4
1
Pull-Up (Weighted)
3 Sets
AMRAP
@8
2
Overhead Press (Barbell)
3 Sets
6 Reps
76%
3
Incline Bench Press (Smith Machine)
3 Sets
8-10 Reps
@8
4A
Face Pull
3 Sets
15 Reps
@8
4B
Overhead Tricep Extension (Cable)
3 Sets
15 Reps
@8
5A
Lateral Raise (Dumbbell)
3 Sets
15 Reps
@8
5B
Bicep Curl (Dumbbell)
3 Sets
15 Reps
@8
Day 3
1
Deadlift (Barbell)
3 Sets
6 Reps
76%
2
Front Squat (Barbell)
3 Sets
8-10 Reps
@8
3A
Leg Extension
3 Sets
12 Reps
@8
3B
Leg Curl
3 Sets
12 Reps
@8
4
Calf Raise (Machine)
3 Sets
20-25 Reps
@8
5
Cable Crunch
3 Sets
20-25 Reps
@8
Day 2
1
Bench Press (Barbell)
3 Sets
6 Reps
76%
2
Seated Row (Cable)
3 Sets
12 Reps
@8
3
Pec Deck (Machine)
3 Sets
12 Reps
@8
4
Lat Pulldown
3 Sets
12 Reps
@8
5A
Overhead Tricep Extension (Cable)
3 Sets
15 Reps
@8
5B
Bicep Curl (Dumbbell)
3 Sets
15 Reps
@8
Day 1
1
Squat (Barbell)
3 Sets
6 Reps
76%
2
Romanian Deadlift (Barbell)
3 Sets
8-10 Reps
@8
3A
Leg Extension
3 Sets
12-15 Reps
@8
3B
Leg Curl
3 Sets
12-15 Reps
@8
4
Calf Raise (Machine)
3 Sets
20-25 Reps
@8
5A
Cable Crunch
3 Sets
20-25 Reps
@8
5B
Leg Raise (Captain's Chair)
3 Sets
12 Reps
@8