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LUALPRP

by Jude K.
1 athletes joined

Program Description

Lower/Upper/Arms/Lower/Push/Pull/Rest Given I don’t know how someone can do push pull consecutively. Oh hell no. Plus it is summer and I have time. And I want to pass intermediate level. According to the father himself Mike Israetel if u got harry potter arms dedicate a day for them. So I did. Plus this is max frequency I went through all the muscles in my head. I did not put incline bench since i do not bench 225 yet so i was like fuck it more bench till i hit that.

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Bodybuilding, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    120 minutes
  • Created
    May 14, 2024 02:13
  • Last Edited
    Jun 18, 2025 10:31

Summary

Unlock your potential with the LUALPRP, a comprehensive 12-week program designed to elevate your strength and physique. Train every day with a balanced mix of lower and upper body workouts, focusing on compound movements like squats, deadlifts, and bench presses, complemented by targeted arm and leg exercises. Each session is crafted to push your limits, ensuring you build muscle and enhance endurance effectively. Get ready to transform your fitness journey with this intense and rewarding training regimen!
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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)
3
5 reps
RPE 8.5
2
Clean Deadlift
3
5 reps
RPE 8.5
3
Leg Curl
4
8 reps
RPE 9
4
Leg Extension
4
8 reps
RPE 9
5
Seated Calf Raise
4
8 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 8.5
2
Clean Deadlift
3
5 reps
RPE 8.5
3
Leg Curl
4
8 reps
RPE 9
4
Leg Extension
4
8 reps
RPE 9
5
Seated Calf Raise
4
8 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 8.5
2
Clean Deadlift
3
5 reps
RPE 8.5
3
Leg Curl
4
8 reps
RPE 9
4
Leg Extension
4
8 reps
RPE 9
5
Seated Calf Raise
4
8 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 8.5
2
Clean Deadlift
3
5 reps
RPE 8.5
3
Leg Curl
4
8 reps
RPE 9
4
Leg Extension
4
8 reps
RPE 9
5
Seated Calf Raise
4
8 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 8.5
2
Clean Deadlift
3
5 reps
RPE 8.5
3
Leg Curl
4
8 reps
RPE 9
4
Leg Extension
4
8 reps
RPE 9
5
Seated Calf Raise
4
8 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 8.5
2
Clean Deadlift
3
5 reps
RPE 8.5
3
Leg Curl
4
8 reps
RPE 9
4
Leg Extension
4
8 reps
RPE 9
5
Seated Calf Raise
4
8 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 8.5
2
Clean Deadlift
3
5 reps
RPE 8.5
3
Leg Curl
4
8 reps
RPE 9
4
Leg Extension
4
8 reps
RPE 9
5
Seated Calf Raise
4
8 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 8.5
2
Clean Deadlift
3
5 reps
RPE 8.5
3
Leg Curl
4
8 reps
RPE 9
4
Leg Extension
4
8 reps
RPE 9
5
Seated Calf Raise
4
8 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 8.5
2
Clean Deadlift
3
5 reps
RPE 8.5
3
Leg Curl
4
8 reps
RPE 9
4
Leg Extension
4
8 reps
RPE 9
5
Seated Calf Raise
4
8 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 8.5
2
Clean Deadlift
3
5 reps
RPE 8.5
3
Leg Curl
4
8 reps
RPE 9
4
Leg Extension
4
8 reps
RPE 9
5
Seated Calf Raise
4
8 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 8.5
2
Clean Deadlift
3
5 reps
RPE 8.5
3
Leg Curl
4
8 reps
RPE 9
4
Leg Extension
4
8 reps
RPE 9
5
Seated Calf Raise
4
8 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 8.5
2
Clean Deadlift
3
5 reps
RPE 8.5
3
Leg Curl
4
8 reps
RPE 9
4
Leg Extension
4
8 reps
RPE 9
5
Seated Calf Raise
4
8 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
8 reps
RPE 8.5
2
Bench Press (Barbell)
3
5 reps
RPE 8.5
3
Barbell Row
3
5 reps
RPE 8.5
4
Dip (Weighted)
4
8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
8 reps
RPE 8.5
2
Bench Press (Barbell)
3
5 reps
RPE 8.5
3
Barbell Row
3
5 reps
RPE 8.5
4
Dip (Weighted)
4
8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
8 reps
RPE 8.5
2
Bench Press (Barbell)
3
5 reps
RPE 8.5
3
Barbell Row
3
5 reps
RPE 8.5
4
Dip (Weighted)
4
8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
8 reps
RPE 8.5
2
Bench Press (Barbell)
3
5 reps
RPE 8.5
3
Barbell Row
3
5 reps
RPE 8.5
4
Dip (Weighted)
4
8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
8 reps
RPE 8.5
2
Bench Press (Barbell)
3
5 reps
RPE 8.5
3
Barbell Row
3
5 reps
RPE 8.5
4
Dip (Weighted)
4
8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
8 reps
RPE 8.5
2
Bench Press (Barbell)
3
5 reps
RPE 8.5
3
Barbell Row
3
5 reps
RPE 8.5
4
Dip (Weighted)
4
8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
8 reps
RPE 8.5
2
Bench Press (Barbell)
3
5 reps
RPE 8.5
3
Barbell Row
3
5 reps
RPE 8.5
4
Dip (Weighted)
4
8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
8 reps
RPE 8.5
2
Bench Press (Barbell)
3
5 reps
RPE 8.5
3
Barbell Row
3
5 reps
RPE 8.5
4
Dip (Weighted)
4
8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
8 reps
RPE 8.5
2
Bench Press (Barbell)
3
5 reps
RPE 8.5
3
Barbell Row
3
5 reps
RPE 8.5
4
Dip (Weighted)
4
8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
8 reps
RPE 8.5
2
Bench Press (Barbell)
3
5 reps
RPE 8.5
3
Barbell Row
3
5 reps
RPE 8.5
4
Dip (Weighted)
4
8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
8 reps
RPE 8.5
2
Bench Press (Barbell)
3
5 reps
RPE 8.5
3
Barbell Row
3
5 reps
RPE 8.5
4
Dip (Weighted)
4
8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
8 reps
RPE 8.5
2
Bench Press (Barbell)
3
5 reps
RPE 8.5
3
Barbell Row
3
5 reps
RPE 8.5
4
Dip (Weighted)
4
8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bayesian Curl
4
12 reps
RPE 8.5
2
Skull Crusher
4
8 reps
RPE 8.5
3
Preacher Curl (Dumbbell)
4
8 reps
RPE 8.5
4
Tricep Extension (Dumbbell)
4
12 reps
RPE 8.5
5
Wrist Curls
4
12 reps
RPE 9
6
Reverse Wrist Curl (Dumbbell)
4
15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bayesian Curl
4
12 reps
RPE 8.5
2
Skull Crusher
4
8 reps
RPE 8.5
3
Preacher Curl (Dumbbell)
4
8 reps
RPE 8.5
4
Tricep Extension (Dumbbell)
4
12 reps
RPE 8.5
5
Wrist Curls
4
12 reps
RPE 9
6
Reverse Wrist Curl (Dumbbell)
4
15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bayesian Curl
4
12 reps
RPE 8.5
2
Skull Crusher
4
8 reps
RPE 8.5
3
Preacher Curl (Dumbbell)
4
8 reps
RPE 8.5
4
Tricep Extension (Dumbbell)
4
12 reps
RPE 8.5
5
Wrist Curls
4
12 reps
RPE 9
6
Reverse Wrist Curl (Dumbbell)
4
15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bayesian Curl
4
12 reps
RPE 8.5
2
Skull Crusher
4
8 reps
RPE 8.5
3
Preacher Curl (Dumbbell)
4
8 reps
RPE 8.5
4
Tricep Extension (Dumbbell)
4
12 reps
RPE 8.5
5
Wrist Curls
4
12 reps
RPE 9
6
Reverse Wrist Curl (Dumbbell)
4
15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bayesian Curl
4
12 reps
RPE 8.5
2
Skull Crusher
4
8 reps
RPE 8.5
3
Preacher Curl (Dumbbell)
4
8 reps
RPE 8.5
4
Tricep Extension (Dumbbell)
4
12 reps
RPE 8.5
5
Wrist Curls
4
12 reps
RPE 9
6
Reverse Wrist Curl (Dumbbell)
4
15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bayesian Curl
4
12 reps
RPE 8.5
2
Skull Crusher
4
8 reps
RPE 8.5
3
Preacher Curl (Dumbbell)
4
8 reps
RPE 8.5
4
Tricep Extension (Dumbbell)
4
12 reps
RPE 8.5
5
Wrist Curls
4
12 reps
RPE 9
6
Reverse Wrist Curl (Dumbbell)
4
15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bayesian Curl
4
12 reps
RPE 8.5
2
Skull Crusher
4
8 reps
RPE 8.5
3
Preacher Curl (Dumbbell)
4
8 reps
RPE 8.5
4
Tricep Extension (Dumbbell)
4
12 reps
RPE 8.5
5
Wrist Curls
4
12 reps
RPE 9
6
Reverse Wrist Curl (Dumbbell)
4
15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bayesian Curl
4
12 reps
RPE 8.5
2
Skull Crusher
4
8 reps
RPE 8.5
3
Preacher Curl (Dumbbell)
4
8 reps
RPE 8.5
4
Tricep Extension (Dumbbell)
4
12 reps
RPE 8.5
5
Wrist Curls
4
12 reps
RPE 9
6
Reverse Wrist Curl (Dumbbell)
4
15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bayesian Curl
4
12 reps
RPE 8.5
2
Skull Crusher
4
8 reps
RPE 8.5
3
Preacher Curl (Dumbbell)
4
8 reps
RPE 8.5
4
Tricep Extension (Dumbbell)
4
12 reps
RPE 8.5
5
Wrist Curls
4
12 reps
RPE 9
6
Reverse Wrist Curl (Dumbbell)
4
15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bayesian Curl
4
12 reps
RPE 8.5
2
Skull Crusher
4
8 reps
RPE 8.5
3
Preacher Curl (Dumbbell)
4
8 reps
RPE 8.5
4
Tricep Extension (Dumbbell)
4
12 reps
RPE 8.5
5
Wrist Curls
4
12 reps
RPE 9
6
Reverse Wrist Curl (Dumbbell)
4
15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bayesian Curl
4
12 reps
RPE 8.5
2
Skull Crusher
4
8 reps
RPE 8.5
3
Preacher Curl (Dumbbell)
4
8 reps
RPE 8.5
4
Tricep Extension (Dumbbell)
4
12 reps
RPE 8.5
5
Wrist Curls
4
12 reps
RPE 9
6
Reverse Wrist Curl (Dumbbell)
4
15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bayesian Curl
4
12 reps
RPE 8.5
2
Skull Crusher
4
8 reps
RPE 8.5
3
Preacher Curl (Dumbbell)
4
8 reps
RPE 8.5
4
Tricep Extension (Dumbbell)
4
12 reps
RPE 8.5
5
Wrist Curls
4
12 reps
RPE 9
6
Reverse Wrist Curl (Dumbbell)
4
15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
8 reps
RPE 8.5
2
Leg Press (45 Degrees)
3
8 reps
RPE 8.5
3
Leg Extension
4
12 reps
RPE 8.5
4
Leg Curl
4
12 reps
RPE 8.5
5
Standing Calf Raise
4
15 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
8 reps
RPE 8.5
2
Leg Press (45 Degrees)
3
8 reps
RPE 8.5
3
Leg Extension
4
12 reps
RPE 8.5
4
Leg Curl
4
12 reps
RPE 8.5
5
Standing Calf Raise
4
15 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
8 reps
RPE 8.5
2
Leg Press (45 Degrees)
3
8 reps
RPE 8.5
3
Leg Extension
4
12 reps
RPE 8.5
4
Leg Curl
4
12 reps
RPE 8.5
5
Standing Calf Raise
4
15 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
8 reps
RPE 8.5
2
Leg Press (45 Degrees)
3
8 reps
RPE 8.5
3
Leg Extension
4
12 reps
RPE 8.5
4
Leg Curl
4
12 reps
RPE 8.5
5
Standing Calf Raise
4
15 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
8 reps
RPE 8.5
2
Leg Press (45 Degrees)
3
8 reps
RPE 8.5
3
Leg Extension
4
12 reps
RPE 8.5
4
Leg Curl
4
12 reps
RPE 8.5
5
Standing Calf Raise
4
15 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
8 reps
RPE 8.5
2
Leg Press (45 Degrees)
3
8 reps
RPE 8.5
3
Leg Extension
4
12 reps
RPE 8.5
4
Leg Curl
4
12 reps
RPE 8.5
5
Standing Calf Raise
4
15 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
8 reps
RPE 8.5
2
Leg Press (45 Degrees)
3
8 reps
RPE 8.5
3
Leg Extension
4
12 reps
RPE 8.5
4
Leg Curl
4
12 reps
RPE 8.5
5
Standing Calf Raise
4
15 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
8 reps
RPE 8.5
2
Leg Press (45 Degrees)
3
8 reps
RPE 8.5
3
Leg Extension
4
12 reps
RPE 8.5
4
Leg Curl
4
12 reps
RPE 8.5
5
Standing Calf Raise
4
15 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
8 reps
RPE 8.5
2
Leg Press (45 Degrees)
3
8 reps
RPE 8.5
3
Leg Extension
4
12 reps
RPE 8.5
4
Leg Curl
4
12 reps
RPE 8.5
5
Standing Calf Raise
4
15 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
8 reps
RPE 8.5
2
Leg Press (45 Degrees)
3
8 reps
RPE 8.5
3
Leg Extension
4
12 reps
RPE 8.5
4
Leg Curl
4
12 reps
RPE 8.5
5
Standing Calf Raise
4
15 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
8 reps
RPE 8.5
2
Leg Press (45 Degrees)
3
8 reps
RPE 8.5
3
Leg Extension
4
12 reps
RPE 8.5
4
Leg Curl
4
12 reps
RPE 8.5
5
Standing Calf Raise
4
15 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
8 reps
RPE 8.5
2
Leg Press (45 Degrees)
3
8 reps
RPE 8.5
3
Leg Extension
4
12 reps
RPE 8.5
4
Leg Curl
4
12 reps
RPE 8.5
5
Standing Calf Raise
4
15 reps
RPE 8.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8 reps
RPE 8.5
2
Chest Fly (Cable)
3
12 reps
RPE 8.5
3
Seated Overhead Press (Dumbbell)
4
8 reps
RPE 8.5
4
Lateral Raise (Cable)
4
15 reps
RPE 8.5
5
Neck Curl
4
15 reps
RPE 8.5
6
Tricep Extension (Cable)
4
12 reps
RPE 8.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8 reps
RPE 8.5
2
Chest Fly (Cable)
3
12 reps
RPE 8.5
3
Seated Overhead Press (Dumbbell)
4
8 reps
RPE 8.5
4
Lateral Raise (Cable)
4
15 reps
RPE 8.5
5
Neck Curl
4
15 reps
RPE 8.5
6
Tricep Extension (Cable)
4
12 reps
RPE 8.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8 reps
RPE 8.5
2
Chest Fly (Cable)
3
12 reps
RPE 8.5
3
Seated Overhead Press (Dumbbell)
4
8 reps
RPE 8.5
4
Lateral Raise (Cable)
4
15 reps
RPE 8.5
5
Neck Curl
4
15 reps
RPE 8.5
6
Tricep Extension (Cable)
4
12 reps
RPE 8.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8 reps
RPE 8.5
2
Chest Fly (Cable)
3
12 reps
RPE 8.5
3
Seated Overhead Press (Dumbbell)
4
8 reps
RPE 8.5
4
Lateral Raise (Cable)
4
15 reps
RPE 8.5
5
Neck Curl
4
15 reps
RPE 8.5
6
Tricep Extension (Cable)
4
12 reps
RPE 8.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8 reps
RPE 8.5
2
Chest Fly (Cable)
3
12 reps
RPE 8.5
3
Seated Overhead Press (Dumbbell)
4
8 reps
RPE 8.5
4
Lateral Raise (Cable)
4
15 reps
RPE 8.5
5
Neck Curl
4
15 reps
RPE 8.5
6
Tricep Extension (Cable)
4
12 reps
RPE 8.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8 reps
RPE 8.5
2
Chest Fly (Cable)
3
12 reps
RPE 8.5
3
Seated Overhead Press (Dumbbell)
4
8 reps
RPE 8.5
4
Lateral Raise (Cable)
4
15 reps
RPE 8.5
5
Neck Curl
4
15 reps
RPE 8.5
6
Tricep Extension (Cable)
4
12 reps
RPE 8.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8 reps
RPE 8.5
2
Chest Fly (Cable)
3
12 reps
RPE 8.5
3
Seated Overhead Press (Dumbbell)
4
8 reps
RPE 8.5
4
Lateral Raise (Cable)
4
15 reps
RPE 8.5
5
Neck Curl
4
15 reps
RPE 8.5
6
Tricep Extension (Cable)
4
12 reps
RPE 8.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8 reps
RPE 8.5
2
Chest Fly (Cable)
3
12 reps
RPE 8.5
3
Seated Overhead Press (Dumbbell)
4
8 reps
RPE 8.5
4
Lateral Raise (Cable)
4
15 reps
RPE 8.5
5
Neck Curl
4
15 reps
RPE 8.5
6
Tricep Extension (Cable)
4
12 reps
RPE 8.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8 reps
RPE 8.5
2
Chest Fly (Cable)
3
12 reps
RPE 8.5
3
Seated Overhead Press (Dumbbell)
4
8 reps
RPE 8.5
4
Lateral Raise (Cable)
4
15 reps
RPE 8.5
5
Neck Curl
4
15 reps
RPE 8.5
6
Tricep Extension (Cable)
4
12 reps
RPE 8.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8 reps
RPE 8.5
2
Chest Fly (Cable)
3
12 reps
RPE 8.5
3
Seated Overhead Press (Dumbbell)
4
8 reps
RPE 8.5
4
Lateral Raise (Cable)
4
15 reps
RPE 8.5
5
Neck Curl
4
15 reps
RPE 8.5
6
Tricep Extension (Cable)
4
12 reps
RPE 8.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8 reps
RPE 8.5
2
Chest Fly (Cable)
3
12 reps
RPE 8.5
3
Seated Overhead Press (Dumbbell)
4
8 reps
RPE 8.5
4
Lateral Raise (Cable)
4
15 reps
RPE 8.5
5
Neck Curl
4
15 reps
RPE 8.5
6
Tricep Extension (Cable)
4
12 reps
RPE 8.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8 reps
RPE 8.5
2
Chest Fly (Cable)
3
12 reps
RPE 8.5
3
Seated Overhead Press (Dumbbell)
4
8 reps
RPE 8.5
4
Lateral Raise (Cable)
4
15 reps
RPE 8.5
5
Neck Curl
4
15 reps
RPE 8.5
6
Tricep Extension (Cable)
4
12 reps
RPE 8.5
Day 6
No exercises added to this day
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8 reps
RPE 8.5
2
Seated Row (Cable)
3
8 reps
RPE 8.5
3
Back Extension
3
12 reps
RPE 8.5
4
Shrug (Dumbbell)
4
8 reps
RPE 8.5
5
Face Pull
4
12 reps
RPE 9
6
Bicep Curl (Dumbbell)
4
12 reps
RPE 8.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8 reps
RPE 8.5
2
Seated Row (Cable)
3
8 reps
RPE 8.5
3
Back Extension
3
12 reps
RPE 8.5
4
Shrug (Dumbbell)
4
8 reps
RPE 8.5
5
Face Pull
4
12 reps
RPE 9
6
Bicep Curl (Dumbbell)
4
12 reps
RPE 8.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8 reps
RPE 8.5
2
Seated Row (Cable)
3
8 reps
RPE 8.5
3
Back Extension
3
12 reps
RPE 8.5
4
Shrug (Dumbbell)
4
8 reps
RPE 8.5
5
Face Pull
4
12 reps
RPE 9
6
Bicep Curl (Dumbbell)
4
12 reps
RPE 8.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8 reps
RPE 8.5
2
Seated Row (Cable)
3
8 reps
RPE 8.5
3
Back Extension
3
12 reps
RPE 8.5
4
Shrug (Dumbbell)
4
8 reps
RPE 8.5
5
Face Pull
4
12 reps
RPE 9
6
Bicep Curl (Dumbbell)
4
12 reps
RPE 8.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8 reps
RPE 8.5
2
Seated Row (Cable)
3
8 reps
RPE 8.5
3
Back Extension
3
12 reps
RPE 8.5
4
Shrug (Dumbbell)
4
8 reps
RPE 8.5
5
Face Pull
4
12 reps
RPE 9
6
Bicep Curl (Dumbbell)
4
12 reps
RPE 8.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8 reps
RPE 8.5
2
Seated Row (Cable)
3
8 reps
RPE 8.5
3
Back Extension
3
12 reps
RPE 8.5
4
Shrug (Dumbbell)
4
8 reps
RPE 8.5
5
Face Pull
4
12 reps
RPE 9
6
Bicep Curl (Dumbbell)
4
12 reps
RPE 8.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8 reps
RPE 8.5
2
Seated Row (Cable)
3
8 reps
RPE 8.5
3
Back Extension
3
12 reps
RPE 8.5
4
Shrug (Dumbbell)
4
8 reps
RPE 8.5
5
Face Pull
4
12 reps
RPE 9
6
Bicep Curl (Dumbbell)
4
12 reps
RPE 8.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8 reps
RPE 8.5
2
Seated Row (Cable)
3
8 reps
RPE 8.5
3
Back Extension
3
12 reps
RPE 8.5
4
Shrug (Dumbbell)
4
8 reps
RPE 8.5
5
Face Pull
4
12 reps
RPE 9
6
Bicep Curl (Dumbbell)
4
12 reps
RPE 8.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8 reps
RPE 8.5
2
Seated Row (Cable)
3
8 reps
RPE 8.5
3
Back Extension
3
12 reps
RPE 8.5
4
Shrug (Dumbbell)
4
8 reps
RPE 8.5
5
Face Pull
4
12 reps
RPE 9
6
Bicep Curl (Dumbbell)
4
12 reps
RPE 8.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8 reps
RPE 8.5
2
Seated Row (Cable)
3
8 reps
RPE 8.5
3
Back Extension
3
12 reps
RPE 8.5
4
Shrug (Dumbbell)
4
8 reps
RPE 8.5
5
Face Pull
4
12 reps
RPE 9
6
Bicep Curl (Dumbbell)
4
12 reps
RPE 8.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8 reps
RPE 8.5
2
Seated Row (Cable)
3
8 reps
RPE 8.5
3
Back Extension
3
12 reps
RPE 8.5
4
Shrug (Dumbbell)
4
8 reps
RPE 8.5
5
Face Pull
4
12 reps
RPE 9
6
Bicep Curl (Dumbbell)
4
12 reps
RPE 8.5
Day 7
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8 reps
RPE 8.5
2
Seated Row (Cable)
3
8 reps
RPE 8.5
3
Back Extension
3
12 reps
RPE 8.5
4
Shrug (Dumbbell)
4
8 reps
RPE 8.5
5
Face Pull
4
12 reps
RPE 9
6
Bicep Curl (Dumbbell)
4
12 reps
RPE 8.5
Week 1
1 / 12 Weeks
Day 1
1
Squat (Barbell)
3 Sets
5 Reps
@8.5
2
Clean Deadlift
3 Sets
5 Reps
@8.5
3
Leg Curl
4 Sets
8 Reps
@9
4
Leg Extension
4 Sets
8 Reps
@9
5
Seated Calf Raise
4 Sets
8 Reps
@8.5
Day 2
1
Pull-Up (Weighted)
4 Sets
8 Reps
@8.5
2
Bench Press (Barbell)
3 Sets
5 Reps
@8.5
3
Barbell Row
3 Sets
5 Reps
@8.5
4
Dip (Weighted)
4 Sets
8 Reps
@9
Day 3
1
Bayesian Curl
4 Sets
12 Reps
@8.5
2
Skull Crusher
4 Sets
8 Reps
@8.5
3
Preacher Curl (Dumbbell)
4 Sets
8 Reps
@8.5
4
Tricep Extension (Dumbbell)
4 Sets
12 Reps
@8.5
5
Wrist Curls
4 Sets
12 Reps
@9
6
Reverse Wrist Curl (Dumbbell)
4 Sets
15 Reps
@9
Day 4
1
Hip Thrust (Barbell)
3 Sets
8 Reps
@8.5
2
Leg Press (45 Degrees)
3 Sets
8 Reps
@8.5
3
Leg Extension
4 Sets
12 Reps
@8.5
4
Leg Curl
4 Sets
12 Reps
@8.5
5
Standing Calf Raise
4 Sets
15 Reps
@8.5
Day 6
No exercises added to this day
Day 5
1
Bench Press (Dumbbell)
3 Sets
8 Reps
@8.5
2
Chest Fly (Cable)
3 Sets
12 Reps
@8.5
3
Seated Overhead Press (Dumbbell)
4 Sets
8 Reps
@8.5
4
Lateral Raise (Cable)
4 Sets
15 Reps
@8.5
5
Neck Curl
4 Sets
15 Reps
@8.5
6
Tricep Extension (Cable)
4 Sets
12 Reps
@8.5
Day 7
1
Lat Pulldown
3 Sets
8 Reps
@8.5
2
Seated Row (Cable)
3 Sets
8 Reps
@8.5
3
Back Extension
3 Sets
12 Reps
@8.5
4
Shrug (Dumbbell)
4 Sets
8 Reps
@8.5
5
Face Pull
4 Sets
12 Reps
@9
6
Bicep Curl (Dumbbell)
4 Sets
12 Reps
@8.5