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(MASS MONSTER) High Intensity 4 Day Upper Lower Program

by Ethan MacLean
154 athletes joined
4.0
(1 rating)

Program Description

Build tones of muscular with this high intensity 4 day upper lower workout routine. Weekly Setup: Day 1 - Upper Push Focus Day 2 - Lower Quad Focus Day 3 - Rest/Active Recovery Day 4 - Upper Pull Focus Day 5 - Rest/Active Recovery Day 6 - Lower Hamstring Focus Day 7 - Rest/Active Recovery Muscle Groups |Sets Per Week Back - 10 Shoulders - 10 Chest - 9 Quads - 9 Hamstrings - 9 Glutes - 9 Biceps - 7 Triceps - 7 Lower Back - 4 Calves - 4 Abs - 4

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Bodybuilding, Powerbuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    90 minutes
  • Created
    Jan 20, 2024 10:23
  • Last Edited
    Jun 21, 2025 09:27

Summary

Unleash your inner beast with the MASS MONSTER High Intensity 4 Day Upper Lower Program! Over 12 weeks, this comprehensive workout plan combines targeted strength training and active recovery to maximize muscle growth and enhance performance. With a dedicated 7-day schedule, you'll alternate between upper and lower body workouts, focusing on compound movements and high-intensity techniques. Equip yourself with a full gym and get ready to transform your physique and elevate your lifting game!
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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
Bench Press (Paused)
2
5-8 reps
RPE 10
2
Pull-Up (Weighted)
2
5-8 reps
RPE 10
3A
Incline Bench Press (Dumbbell)
2
6-10 reps
RPE 10
3B
Chest Supported Row (Dumbbell)
2
6-10 reps
RPE 10
4A
Chest Fly (Machine)
1
10-15 reps
RPE 10
4B
Rear Delt Fly (Machine)
1
10-15 reps
RPE 10
5
Lateral Raise (Dumbbell)
2
1
6-10 reps
8-12 reps
RPE 10
RPE 10
6A
Hammer Curl
2
6-10 reps
RPE 10
6B
V-Handle Tricep Pushdown (Cable)
2
6-10 reps
RPE 10
7A
Incline Curl (Dumbbell)
1
10-15 reps
RPE 10
7B
Incline Tricep Extension (Dumbbell)
1
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
2
5-8 reps
RPE 10
2
Pull-Up (Weighted)
2
5-8 reps
RPE 10
3A
Incline Bench Press (Dumbbell)
2
6-10 reps
RPE 10
3B
Chest Supported Row (Dumbbell)
2
6-10 reps
RPE 10
4A
Chest Fly (Machine)
1
10-15 reps
RPE 10
4B
Rear Delt Fly (Machine)
1
10-15 reps
RPE 10
5
Lateral Raise (Dumbbell)
2
1
6-10 reps
8-12 reps
RPE 10
RPE 10
6A
Hammer Curl
2
6-10 reps
RPE 10
6B
V-Handle Tricep Pushdown (Cable)
2
6-10 reps
RPE 10
7A
Incline Curl (Dumbbell)
1
10-15 reps
RPE 10
7B
Incline Tricep Extension (Dumbbell)
1
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
2
5-8 reps
RPE 10
2
Pull-Up (Weighted)
2
5-8 reps
RPE 10
3A
Incline Bench Press (Dumbbell)
2
6-10 reps
RPE 10
3B
Chest Supported Row (Dumbbell)
2
6-10 reps
RPE 10
4A
Chest Fly (Machine)
1
10-15 reps
RPE 10
4B
Rear Delt Fly (Machine)
1
10-15 reps
RPE 10
5
Lateral Raise (Dumbbell)
2
1
6-10 reps
8-12 reps
RPE 10
RPE 10
6A
Hammer Curl
2
6-10 reps
RPE 10
6B
V-Handle Tricep Pushdown (Cable)
2
6-10 reps
RPE 10
7A
Incline Curl (Dumbbell)
1
10-15 reps
RPE 10
7B
Incline Tricep Extension (Dumbbell)
1
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
2
5-8 reps
RPE 10
2
Pull-Up (Weighted)
2
5-8 reps
RPE 10
3A
Incline Bench Press (Dumbbell)
2
6-10 reps
RPE 10
3B
Chest Supported Row (Dumbbell)
2
6-10 reps
RPE 10
4A
Chest Fly (Machine)
1
10-15 reps
RPE 10
4B
Rear Delt Fly (Machine)
1
10-15 reps
RPE 10
5
Lateral Raise (Dumbbell)
2
1
6-10 reps
8-12 reps
RPE 10
RPE 10
6A
Hammer Curl
2
6-10 reps
RPE 10
6B
V-Handle Tricep Pushdown (Cable)
2
6-10 reps
RPE 10
7A
Incline Curl (Dumbbell)
1
10-15 reps
RPE 10
7B
Incline Tricep Extension (Dumbbell)
1
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
2
5-8 reps
RPE 10
2
Pull-Up (Weighted)
2
5-8 reps
RPE 10
3A
Incline Bench Press (Dumbbell)
2
6-10 reps
RPE 10
3B
Chest Supported Row (Dumbbell)
2
6-10 reps
RPE 10
4A
Chest Fly (Machine)
1
10-15 reps
RPE 10
4B
Rear Delt Fly (Machine)
1
10-15 reps
RPE 10
5
Lateral Raise (Dumbbell)
2
1
6-10 reps
8-12 reps
RPE 10
RPE 10
6A
Hammer Curl
2
6-10 reps
RPE 10
6B
V-Handle Tricep Pushdown (Cable)
2
6-10 reps
RPE 10
7A
Incline Curl (Dumbbell)
1
10-15 reps
RPE 10
7B
Incline Tricep Extension (Dumbbell)
1
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
2
5-8 reps
RPE 10
2
Pull-Up (Weighted)
2
5-8 reps
RPE 10
3A
Incline Bench Press (Dumbbell)
2
6-10 reps
RPE 10
3B
Chest Supported Row (Dumbbell)
2
6-10 reps
RPE 10
4A
Chest Fly (Machine)
1
10-15 reps
RPE 10
4B
Rear Delt Fly (Machine)
1
10-15 reps
RPE 10
5
Lateral Raise (Dumbbell)
2
1
6-10 reps
8-12 reps
RPE 10
RPE 10
6A
Hammer Curl
2
6-10 reps
RPE 10
6B
V-Handle Tricep Pushdown (Cable)
2
6-10 reps
RPE 10
7A
Incline Curl (Dumbbell)
1
10-15 reps
RPE 10
7B
Incline Tricep Extension (Dumbbell)
1
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
2
6-10 reps
RPE 10
2
Pull-Up (Weighted)
2
6-10 reps
RPE 10
3A
Incline Bench Press (Dumbbell)
2
8-12 reps
RPE 10
3B
Chest Supported Row (Dumbbell)
2
8-12 reps
RPE 10
4A
Chest Fly (Machine)
1
12-18 reps
RPE 10
4B
Rear Delt Fly (Machine)
1
12-18 reps
RPE 10
5
Lateral Raise (Dumbbell)
2
1
8-12 reps
10-15 reps
RPE 10
RPE 10
6A
Hammer Curl
2
8-12 reps
RPE 10
6B
V-Handle Tricep Pushdown (Cable)
2
8-12 reps
RPE 10
7A
Incline Curl (Dumbbell)
1
12-18 reps
RPE 10
7B
Incline Tricep Extension (Dumbbell)
1
12-18 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
2
6-10 reps
RPE 10
2
Pull-Up (Weighted)
2
6-10 reps
RPE 10
3A
Incline Bench Press (Dumbbell)
2
8-12 reps
RPE 10
3B
Chest Supported Row (Dumbbell)
2
8-12 reps
RPE 10
4A
Chest Fly (Machine)
1
12-18 reps
RPE 10
4B
Rear Delt Fly (Machine)
1
12-18 reps
RPE 10
5
Lateral Raise (Dumbbell)
2
1
8-12 reps
10-15 reps
RPE 10
RPE 10
6A
Hammer Curl
2
8-12 reps
RPE 10
6B
V-Handle Tricep Pushdown (Cable)
2
8-12 reps
RPE 10
7A
Incline Curl (Dumbbell)
1
12-18 reps
RPE 10
7B
Incline Tricep Extension (Dumbbell)
1
12-18 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
2
6-10 reps
RPE 10
2
Pull-Up (Weighted)
2
6-10 reps
RPE 10
3A
Incline Bench Press (Dumbbell)
2
8-12 reps
RPE 10
3B
Chest Supported Row (Dumbbell)
2
8-12 reps
RPE 10
4A
Chest Fly (Machine)
1
12-18 reps
RPE 10
4B
Rear Delt Fly (Machine)
1
12-18 reps
RPE 10
5
Lateral Raise (Dumbbell)
2
1
8-12 reps
10-15 reps
RPE 10
RPE 10
6A
Hammer Curl
2
8-12 reps
RPE 10
6B
V-Handle Tricep Pushdown (Cable)
2
8-12 reps
RPE 10
7A
Incline Curl (Dumbbell)
1
12-18 reps
RPE 10
7B
Incline Tricep Extension (Dumbbell)
1
12-18 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
2
6-10 reps
RPE 10
2
Pull-Up (Weighted)
2
6-10 reps
RPE 10
3A
Incline Bench Press (Dumbbell)
2
8-12 reps
RPE 10
3B
Chest Supported Row (Dumbbell)
2
8-12 reps
RPE 10
4A
Chest Fly (Machine)
1
12-18 reps
RPE 10
4B
Rear Delt Fly (Machine)
1
12-18 reps
RPE 10
5
Lateral Raise (Dumbbell)
2
1
8-12 reps
10-15 reps
RPE 10
RPE 10
6A
Hammer Curl
2
8-12 reps
RPE 10
6B
V-Handle Tricep Pushdown (Cable)
2
8-12 reps
RPE 10
7A
Incline Curl (Dumbbell)
1
12-18 reps
RPE 10
7B
Incline Tricep Extension (Dumbbell)
1
12-18 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
2
6-10 reps
RPE 10
2
Pull-Up (Weighted)
2
6-10 reps
RPE 10
3A
Incline Bench Press (Dumbbell)
2
8-12 reps
RPE 10
3B
Chest Supported Row (Dumbbell)
2
8-12 reps
RPE 10
4A
Chest Fly (Machine)
1
12-18 reps
RPE 10
4B
Rear Delt Fly (Machine)
1
12-18 reps
RPE 10
5
Lateral Raise (Dumbbell)
2
1
8-12 reps
10-15 reps
RPE 10
RPE 10
6A
Hammer Curl
2
8-12 reps
RPE 10
6B
V-Handle Tricep Pushdown (Cable)
2
8-12 reps
RPE 10
7A
Incline Curl (Dumbbell)
1
12-18 reps
RPE 10
7B
Incline Tricep Extension (Dumbbell)
1
12-18 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
2
6-10 reps
RPE 10
2
Pull-Up (Weighted)
2
6-10 reps
RPE 10
3A
Incline Bench Press (Dumbbell)
2
8-12 reps
RPE 10
3B
Chest Supported Row (Dumbbell)
2
8-12 reps
RPE 10
4A
Chest Fly (Machine)
1
12-18 reps
RPE 10
4B
Rear Delt Fly (Machine)
1
12-18 reps
RPE 10
5
Lateral Raise (Dumbbell)
2
1
8-12 reps
10-15 reps
RPE 10
RPE 10
6A
Hammer Curl
2
8-12 reps
RPE 10
6B
V-Handle Tricep Pushdown (Cable)
2
8-12 reps
RPE 10
7A
Incline Curl (Dumbbell)
1
12-18 reps
RPE 10
7B
Incline Tricep Extension (Dumbbell)
1
12-18 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
2
5-8 reps
RPE 10
2
Good Morning
1
6-10 reps
RPE 10
3
Bulgarian Split Squat (Dumbbell)
1
6-10 reps
RPE 10
4
Standing Calf Raise
2
8-12 reps
RPE 10
5A
Leg Extension
2
8-12 reps
RPE 10
5B
Leg Curl
2
8-12 reps
RPE 10
6
Hanging Leg Raise
2
6-10 reps
RPE 10
7
Upright Row (Barbell)
2
1
6-10 reps
8-12 reps
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
2
5-8 reps
RPE 10
2
Good Morning
1
6-10 reps
RPE 10
3
Bulgarian Split Squat (Dumbbell)
1
6-10 reps
RPE 10
4
Standing Calf Raise
2
8-12 reps
RPE 10
5A
Leg Extension
2
8-12 reps
RPE 10
5B
Leg Curl
2
8-12 reps
RPE 10
6
Hanging Leg Raise
2
6-10 reps
RPE 10
7
Upright Row (Barbell)
2
1
6-10 reps
8-12 reps
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
2
5-8 reps
RPE 10
2
Good Morning
1
6-10 reps
RPE 10
3
Bulgarian Split Squat (Dumbbell)
1
6-10 reps
RPE 10
4
Standing Calf Raise
2
8-12 reps
RPE 10
5A
Leg Extension
2
8-12 reps
RPE 10
5B
Leg Curl
2
8-12 reps
RPE 10
6
Hanging Leg Raise
2
6-10 reps
RPE 10
7
Upright Row (Barbell)
2
1
6-10 reps
8-12 reps
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
2
5-8 reps
RPE 10
2
Good Morning
1
6-10 reps
RPE 10
3
Bulgarian Split Squat (Dumbbell)
1
6-10 reps
RPE 10
4
Standing Calf Raise
2
8-12 reps
RPE 10
5A
Leg Extension
2
8-12 reps
RPE 10
5B
Leg Curl
2
8-12 reps
RPE 10
6
Hanging Leg Raise
2
6-10 reps
RPE 10
7
Upright Row (Barbell)
2
1
6-10 reps
8-12 reps
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
2
5-8 reps
RPE 10
2
Good Morning
1
6-10 reps
RPE 10
3
Bulgarian Split Squat (Dumbbell)
1
6-10 reps
RPE 10
4
Standing Calf Raise
2
8-12 reps
RPE 10
5A
Leg Extension
2
8-12 reps
RPE 10
5B
Leg Curl
2
8-12 reps
RPE 10
6
Hanging Leg Raise
2
6-10 reps
RPE 10
7
Upright Row (Barbell)
2
1
6-10 reps
8-12 reps
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
2
5-8 reps
RPE 10
2
Good Morning
1
6-10 reps
RPE 10
3
Bulgarian Split Squat (Dumbbell)
1
6-10 reps
RPE 10
4
Standing Calf Raise
2
8-12 reps
RPE 10
5A
Leg Extension
2
8-12 reps
RPE 10
5B
Leg Curl
2
8-12 reps
RPE 10
6
Hanging Leg Raise
2
6-10 reps
RPE 10
7
Upright Row (Barbell)
2
1
6-10 reps
8-12 reps
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
2
6-10 reps
RPE 10
2
Good Morning
1
8-12 reps
RPE 10
3
Bulgarian Split Squat (Dumbbell)
1
8-12 reps
RPE 10
4
Standing Calf Raise
2
10-15 reps
RPE 10
5A
Leg Extension
2
10-15 reps
RPE 10
5B
Leg Curl
2
10-15 reps
RPE 10
6
Hanging Leg Raise
2
8-12 reps
RPE 10
7
Upright Row (Barbell)
2
1
8-12 reps
10-15 reps
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
2
6-10 reps
RPE 10
2
Good Morning
1
8-12 reps
RPE 10
3
Bulgarian Split Squat (Dumbbell)
1
8-12 reps
RPE 10
4
Standing Calf Raise
2
10-15 reps
RPE 10
5A
Leg Extension
2
10-15 reps
RPE 10
5B
Leg Curl
2
10-15 reps
RPE 10
6
Hanging Leg Raise
2
8-12 reps
RPE 10
7
Upright Row (Barbell)
2
1
8-12 reps
10-15 reps
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
2
6-10 reps
RPE 10
2
Good Morning
1
8-12 reps
RPE 10
3
Bulgarian Split Squat (Dumbbell)
1
8-12 reps
RPE 10
4
Standing Calf Raise
2
10-15 reps
RPE 10
5A
Leg Extension
2
10-15 reps
RPE 10
5B
Leg Curl
2
10-15 reps
RPE 10
6
Hanging Leg Raise
2
8-12 reps
RPE 10
7
Upright Row (Barbell)
2
1
8-12 reps
10-15 reps
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
2
6-10 reps
RPE 10
2
Good Morning
1
8-12 reps
RPE 10
3
Bulgarian Split Squat (Dumbbell)
1
8-12 reps
RPE 10
4
Standing Calf Raise
2
10-15 reps
RPE 10
5A
Leg Extension
2
10-15 reps
RPE 10
5B
Leg Curl
2
10-15 reps
RPE 10
6
Hanging Leg Raise
2
8-12 reps
RPE 10
7
Upright Row (Barbell)
2
1
8-12 reps
10-15 reps
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
2
6-10 reps
RPE 10
2
Good Morning
1
8-12 reps
RPE 10
3
Bulgarian Split Squat (Dumbbell)
1
8-12 reps
RPE 10
4
Standing Calf Raise
2
10-15 reps
RPE 10
5A
Leg Extension
2
10-15 reps
RPE 10
5B
Leg Curl
2
10-15 reps
RPE 10
6
Hanging Leg Raise
2
8-12 reps
RPE 10
7
Upright Row (Barbell)
2
1
8-12 reps
10-15 reps
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
2
6-10 reps
RPE 10
2
Good Morning
1
8-12 reps
RPE 10
3
Bulgarian Split Squat (Dumbbell)
1
8-12 reps
RPE 10
4
Standing Calf Raise
2
10-15 reps
RPE 10
5A
Leg Extension
2
10-15 reps
RPE 10
5B
Leg Curl
2
10-15 reps
RPE 10
6
Hanging Leg Raise
2
8-12 reps
RPE 10
7
Upright Row (Barbell)
2
1
8-12 reps
10-15 reps
RPE 10
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
30-60 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
30-60 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
30-60 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
30-60 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
30-60 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
30-60 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
30-60 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
30-60 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
30-60 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
30-60 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
30-60 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
30-60 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
AD Press
2
5-8 reps
RPE 10
2
Pendlay Row
2
5-8 reps
RPE 10
3
Pec Fly (Dumbbell)
2
6-10 reps
RPE 10
4
Lat Pulldown (Single Arm)
2
6-10 reps
RPE 10
5A
Dip (Weighted)
2
6-10 reps
RPE 10
5B
Chest Supported Row (Machine)
2
6-10 reps
RPE 10
6
Lateral Raise (Machine)
2
8-12 reps
RPE 10
7A
Bicep Curl (Barbell)
2
6-10 reps
RPE 10
7B
Skull Crusher
2
6-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
AD Press
2
5-8 reps
RPE 10
2
Pendlay Row
2
5-8 reps
RPE 10
3
Pec Fly (Dumbbell)
2
6-10 reps
RPE 10
4
Lat Pulldown (Single Arm)
2
6-10 reps
RPE 10
5A
Dip (Weighted)
2
6-10 reps
RPE 10
5B
Chest Supported Row (Machine)
2
6-10 reps
RPE 10
6
Lateral Raise (Machine)
2
8-12 reps
RPE 10
7A
Bicep Curl (Barbell)
2
6-10 reps
RPE 10
7B
Skull Crusher
2
6-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
AD Press
2
5-8 reps
RPE 10
2
Pendlay Row
2
5-8 reps
RPE 10
3
Pec Fly (Dumbbell)
2
6-10 reps
RPE 10
4
Lat Pulldown (Single Arm)
2
6-10 reps
RPE 10
5A
Dip (Weighted)
2
6-10 reps
RPE 10
5B
Chest Supported Row (Machine)
2
6-10 reps
RPE 10
6
Lateral Raise (Machine)
2
8-12 reps
RPE 10
7A
Bicep Curl (Barbell)
2
6-10 reps
RPE 10
7B
Skull Crusher
2
6-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
AD Press
2
5-8 reps
RPE 10
2
Pendlay Row
2
5-8 reps
RPE 10
3
Pec Fly (Dumbbell)
2
6-10 reps
RPE 10
4
Lat Pulldown (Single Arm)
2
6-10 reps
RPE 10
5A
Dip (Weighted)
2
6-10 reps
RPE 10
5B
Chest Supported Row (Machine)
2
6-10 reps
RPE 10
6
Lateral Raise (Machine)
2
8-12 reps
RPE 10
7A
Bicep Curl (Barbell)
2
6-10 reps
RPE 10
7B
Skull Crusher
2
6-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
AD Press
2
5-8 reps
RPE 10
2
Pendlay Row
2
5-8 reps
RPE 10
3
Pec Fly (Dumbbell)
2
6-10 reps
RPE 10
4
Lat Pulldown (Single Arm)
2
6-10 reps
RPE 10
5A
Dip (Weighted)
2
6-10 reps
RPE 10
5B
Chest Supported Row (Machine)
2
6-10 reps
RPE 10
6
Lateral Raise (Machine)
2
8-12 reps
RPE 10
7A
Bicep Curl (Barbell)
2
6-10 reps
RPE 10
7B
Skull Crusher
2
6-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
AD Press
2
5-8 reps
RPE 10
2
Pendlay Row
2
5-8 reps
RPE 10
3
Pec Fly (Dumbbell)
2
6-10 reps
RPE 10
4
Lat Pulldown (Single Arm)
2
6-10 reps
RPE 10
5A
Dip (Weighted)
2
6-10 reps
RPE 10
5B
Chest Supported Row (Machine)
2
6-10 reps
RPE 10
6
Lateral Raise (Machine)
2
8-12 reps
RPE 10
7A
Bicep Curl (Barbell)
2
6-10 reps
RPE 10
7B
Skull Crusher
2
6-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
AD Press
2
6-10 reps
RPE 10
2
Pendlay Row
2
6-10 reps
RPE 10
3
Pec Fly (Dumbbell)
2
8-12 reps
RPE 10
4
Lat Pulldown (Single Arm)
2
8-12 reps
RPE 10
5A
Dip (Weighted)
2
8-12 reps
RPE 10
5B
Chest Supported Row (Machine)
2
8-12 reps
RPE 10
6
Lateral Raise (Machine)
2
10-15 reps
RPE 10
7A
Bicep Curl (Barbell)
2
8-12 reps
RPE 10
7B
Skull Crusher
2
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
AD Press
2
6-10 reps
RPE 10
2
Pendlay Row
2
6-10 reps
RPE 10
3
Pec Fly (Dumbbell)
2
8-12 reps
RPE 10
4
Lat Pulldown (Single Arm)
2
8-12 reps
RPE 10
5A
Dip (Weighted)
2
8-12 reps
RPE 10
5B
Chest Supported Row (Machine)
2
8-12 reps
RPE 10
6
Lateral Raise (Machine)
2
10-15 reps
RPE 10
7A
Bicep Curl (Barbell)
2
8-12 reps
RPE 10
7B
Skull Crusher
2
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
AD Press
2
6-10 reps
RPE 10
2
Pendlay Row
2
6-10 reps
RPE 10
3
Pec Fly (Dumbbell)
2
8-12 reps
RPE 10
4
Lat Pulldown (Single Arm)
2
8-12 reps
RPE 10
5A
Dip (Weighted)
2
8-12 reps
RPE 10
5B
Chest Supported Row (Machine)
2
8-12 reps
RPE 10
6
Lateral Raise (Machine)
2
10-15 reps
RPE 10
7A
Bicep Curl (Barbell)
2
8-12 reps
RPE 10
7B
Skull Crusher
2
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
AD Press
2
6-10 reps
RPE 10
2
Pendlay Row
2
6-10 reps
RPE 10
3
Pec Fly (Dumbbell)
2
8-12 reps
RPE 10
4
Lat Pulldown (Single Arm)
2
8-12 reps
RPE 10
5A
Dip (Weighted)
2
8-12 reps
RPE 10
5B
Chest Supported Row (Machine)
2
8-12 reps
RPE 10
6
Lateral Raise (Machine)
2
10-15 reps
RPE 10
7A
Bicep Curl (Barbell)
2
8-12 reps
RPE 10
7B
Skull Crusher
2
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
AD Press
2
6-10 reps
RPE 10
2
Pendlay Row
2
6-10 reps
RPE 10
3
Pec Fly (Dumbbell)
2
8-12 reps
RPE 10
4
Lat Pulldown (Single Arm)
2
8-12 reps
RPE 10
5A
Dip (Weighted)
2
8-12 reps
RPE 10
5B
Chest Supported Row (Machine)
2
8-12 reps
RPE 10
6
Lateral Raise (Machine)
2
10-15 reps
RPE 10
7A
Bicep Curl (Barbell)
2
8-12 reps
RPE 10
7B
Skull Crusher
2
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
AD Press
2
6-10 reps
RPE 10
2
Pendlay Row
2
6-10 reps
RPE 10
3
Pec Fly (Dumbbell)
2
8-12 reps
RPE 10
4
Lat Pulldown (Single Arm)
2
8-12 reps
RPE 10
5A
Dip (Weighted)
2
8-12 reps
RPE 10
5B
Chest Supported Row (Machine)
2
8-12 reps
RPE 10
6
Lateral Raise (Machine)
2
10-15 reps
RPE 10
7A
Bicep Curl (Barbell)
2
8-12 reps
RPE 10
7B
Skull Crusher
2
8-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Walk
1
30-60 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Walk
1
30-60 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Walk
1
30-60 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Walk
1
30-60 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Walk
1
30-60 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Walk
1
30-60 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Walk
1
30-60 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Walk
1
30-60 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Walk
1
30-60 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Walk
1
30-60 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Walk
1
30-60 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Walk
1
30-60 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
3-5 reps
5-8 reps
RPE 10
RPE 10
2
Leg Press (45 Degrees)
2
6-10 reps
RPE 10
3A
Leg Extension
2
6-10 reps
RPE 10
3B
Lying Leg Curl
2
6-10 reps
RPE 10
4
Seated Calf Raise
2
10-15 reps
RPE 10
5
Hip Adductor (Machine)
1
6-10 reps
RPE 10
6
Hip Abductor (Machine)
1
6-10 reps
RPE 10
7
Abs Crunch (Weighted)
2
8-12 reps
RPE 10
8
Face Pull
2
8-12 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
3-5 reps
5-8 reps
RPE 10
RPE 10
2
Leg Press (45 Degrees)
2
6-10 reps
RPE 10
3A
Leg Extension
2
6-10 reps
RPE 10
3B
Lying Leg Curl
2
6-10 reps
RPE 10
4
Seated Calf Raise
2
10-15 reps
RPE 10
5
Hip Adductor (Machine)
1
6-10 reps
RPE 10
6
Hip Abductor (Machine)
1
6-10 reps
RPE 10
7
Abs Crunch (Weighted)
2
8-12 reps
RPE 10
8
Face Pull
2
8-12 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
3-5 reps
5-8 reps
RPE 10
RPE 10
2
Leg Press (45 Degrees)
2
6-10 reps
RPE 10
3A
Leg Extension
2
6-10 reps
RPE 10
3B
Lying Leg Curl
2
6-10 reps
RPE 10
4
Seated Calf Raise
2
10-15 reps
RPE 10
5
Hip Adductor (Machine)
1
6-10 reps
RPE 10
6
Hip Abductor (Machine)
1
6-10 reps
RPE 10
7
Abs Crunch (Weighted)
2
8-12 reps
RPE 10
8
Face Pull
2
8-12 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
3-5 reps
5-8 reps
RPE 10
RPE 10
2
Leg Press (45 Degrees)
2
6-10 reps
RPE 10
3A
Leg Extension
2
6-10 reps
RPE 10
3B
Lying Leg Curl
2
6-10 reps
RPE 10
4
Seated Calf Raise
2
10-15 reps
RPE 10
5
Hip Adductor (Machine)
1
6-10 reps
RPE 10
6
Hip Abductor (Machine)
1
6-10 reps
RPE 10
7
Abs Crunch (Weighted)
2
8-12 reps
RPE 10
8
Face Pull
2
8-12 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
3-5 reps
5-8 reps
RPE 10
RPE 10
2
Leg Press (45 Degrees)
2
6-10 reps
RPE 10
3A
Leg Extension
2
6-10 reps
RPE 10
3B
Lying Leg Curl
2
6-10 reps
RPE 10
4
Seated Calf Raise
2
10-15 reps
RPE 10
5
Hip Adductor (Machine)
1
6-10 reps
RPE 10
6
Hip Abductor (Machine)
1
6-10 reps
RPE 10
7
Abs Crunch (Weighted)
2
8-12 reps
RPE 10
8
Face Pull
2
8-12 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
3-5 reps
5-8 reps
RPE 10
RPE 10
2
Leg Press (45 Degrees)
2
6-10 reps
RPE 10
3A
Leg Extension
2
6-10 reps
RPE 10
3B
Lying Leg Curl
2
6-10 reps
RPE 10
4
Seated Calf Raise
2
10-15 reps
RPE 10
5
Hip Adductor (Machine)
1
6-10 reps
RPE 10
6
Hip Abductor (Machine)
1
6-10 reps
RPE 10
7
Abs Crunch (Weighted)
2
8-12 reps
RPE 10
8
Face Pull
2
8-12 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
5-8 reps
6-10 reps
RPE 10
RPE 10
2
Leg Press (45 Degrees)
2
8-12 reps
RPE 10
3A
Leg Extension
2
8-12 reps
RPE 10
3B
Lying Leg Curl
2
8-12 reps
RPE 10
4
Seated Calf Raise
2
12-18 reps
RPE 10
5
Hip Adductor (Machine)
1
8-12 reps
RPE 10
6
Hip Abductor (Machine)
1
8-12 reps
RPE 10
7
Abs Crunch (Weighted)
2
10-15 reps
RPE 10
8
Face Pull
2
10-15 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
5-8 reps
6-10 reps
RPE 10
RPE 10
2
Leg Press (45 Degrees)
2
8-12 reps
RPE 10
3A
Leg Extension
2
8-12 reps
RPE 10
3B
Lying Leg Curl
2
8-12 reps
RPE 10
4
Seated Calf Raise
2
12-18 reps
RPE 10
5
Hip Adductor (Machine)
1
8-12 reps
RPE 10
6
Hip Abductor (Machine)
1
8-12 reps
RPE 10
7
Abs Crunch (Weighted)
2
10-15 reps
RPE 10
8
Face Pull
2
10-15 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
5-8 reps
6-10 reps
RPE 10
RPE 10
2
Leg Press (45 Degrees)
2
8-12 reps
RPE 10
3A
Leg Extension
2
8-12 reps
RPE 10
3B
Lying Leg Curl
2
8-12 reps
RPE 10
4
Seated Calf Raise
2
12-18 reps
RPE 10
5
Hip Adductor (Machine)
1
8-12 reps
RPE 10
6
Hip Abductor (Machine)
1
8-12 reps
RPE 10
7
Abs Crunch (Weighted)
2
10-15 reps
RPE 10
8
Face Pull
2
10-15 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
5-8 reps
6-10 reps
RPE 10
RPE 10
2
Leg Press (45 Degrees)
2
8-12 reps
RPE 10
3A
Leg Extension
2
8-12 reps
RPE 10
3B
Lying Leg Curl
2
8-12 reps
RPE 10
4
Seated Calf Raise
2
12-18 reps
RPE 10
5
Hip Adductor (Machine)
1
8-12 reps
RPE 10
6
Hip Abductor (Machine)
1
8-12 reps
RPE 10
7
Abs Crunch (Weighted)
2
10-15 reps
RPE 10
8
Face Pull
2
10-15 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
5-8 reps
6-10 reps
RPE 10
RPE 10
2
Leg Press (45 Degrees)
2
8-12 reps
RPE 10
3A
Leg Extension
2
8-12 reps
RPE 10
3B
Lying Leg Curl
2
8-12 reps
RPE 10
4
Seated Calf Raise
2
12-18 reps
RPE 10
5
Hip Adductor (Machine)
1
8-12 reps
RPE 10
6
Hip Abductor (Machine)
1
8-12 reps
RPE 10
7
Abs Crunch (Weighted)
2
10-15 reps
RPE 10
8
Face Pull
2
10-15 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
5-8 reps
6-10 reps
RPE 10
RPE 10
2
Leg Press (45 Degrees)
2
8-12 reps
RPE 10
3A
Leg Extension
2
8-12 reps
RPE 10
3B
Lying Leg Curl
2
8-12 reps
RPE 10
4
Seated Calf Raise
2
12-18 reps
RPE 10
5
Hip Adductor (Machine)
1
8-12 reps
RPE 10
6
Hip Abductor (Machine)
1
8-12 reps
RPE 10
7
Abs Crunch (Weighted)
2
10-15 reps
RPE 10
8
Face Pull
2
10-15 reps
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Walk
1
30-60 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Walk
1
30-60 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Walk
1
30-60 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Walk
1
30-60 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Walk
1
30-60 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Walk
1
30-60 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Walk
1
30-60 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Walk
1
30-60 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Walk
1
30-60 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Walk
1
30-60 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Walk
1
30-60 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Walk
1
30-60 mins
-
Week 1
1 / 12 Weeks
Day 5
1
Walk
1 Set
30-60 mins
-
Day 7
1
Walk
1 Set
30-60 mins
-
Day 3
1
Walk
1 Set
30-60 mins
-
Day 2
1
Squat (Paused)
2 Sets
5-8 Reps
@10
2
Good Morning
1 Set
6-10 Reps
@10
3
Bulgarian Split Squat (Dumbbell)
1 Set
6-10 Reps
@10
4
Standing Calf Raise
2 Sets
8-12 Reps
@10
5A
Leg Extension
2 Sets
8-12 Reps
@10
5B
Leg Curl
2 Sets
8-12 Reps
@10
6
Hanging Leg Raise
2 Sets
6-10 Reps
@10
7
Upright Row (Barbell)
2 Sets
1 Set
6-10 Reps
8-12 Reps
@10
@10
Day 1
1
Bench Press (Paused)
2 Sets
5-8 Reps
@10
2
Pull-Up (Weighted)
2 Sets
5-8 Reps
@10
3A
Incline Bench Press (Dumbbell)
2 Sets
6-10 Reps
@10
3B
Chest Supported Row (Dumbbell)
2 Sets
6-10 Reps
@10
4A
Chest Fly (Machine)
1 Set
10-15 Reps
@10
4B
Rear Delt Fly (Machine)
1 Set
10-15 Reps
@10
5
Lateral Raise (Dumbbell)
2 Sets
1 Set
6-10 Reps
8-12 Reps
@10
@10
6A
Hammer Curl
2 Sets
6-10 Reps
@10
6B
V-Handle Tricep Pushdown (Cable)
2 Sets
6-10 Reps
@10
7A
Incline Curl (Dumbbell)
1 Set
10-15 Reps
@10
7B
Incline Tricep Extension (Dumbbell)
1 Set
10-15 Reps
@10
Day 4
1
AD Press
2 Sets
5-8 Reps
@10
2
Pendlay Row
2 Sets
5-8 Reps
@10
3
Pec Fly (Dumbbell)
2 Sets
6-10 Reps
@10
4
Lat Pulldown (Single Arm)
2 Sets
6-10 Reps
@10
5A
Dip (Weighted)
2 Sets
6-10 Reps
@10
5B
Chest Supported Row (Machine)
2 Sets
6-10 Reps
@10
6
Lateral Raise (Machine)
2 Sets
8-12 Reps
@10
7A
Bicep Curl (Barbell)
2 Sets
6-10 Reps
@10
7B
Skull Crusher
2 Sets
6-10 Reps
@10
Day 6
1
Deadlift (Barbell)
1 Set
1 Set
3-5 Reps
5-8 Reps
@10
@10
2
Leg Press (45 Degrees)
2 Sets
6-10 Reps
@10
3A
Leg Extension
2 Sets
6-10 Reps
@10
3B
Lying Leg Curl
2 Sets
6-10 Reps
@10
4
Seated Calf Raise
2 Sets
10-15 Reps
@10
5
Hip Adductor (Machine)
1 Set
6-10 Reps
@10
6
Hip Abductor (Machine)
1 Set
6-10 Reps
@10
7
Abs Crunch (Weighted)
2 Sets
8-12 Reps
@10
8
Face Pull
2 Sets
8-12 Reps
@10
WHAT PEOPLE ARE SAYING(1 rating)
Only ratings with written feedback are displayed here.
4.00 / 5
Ethan MacLean Man
a year ago
3 weeks complete
4 years of prior experience
As expected strength gains
More than expected muscle gains
No modifications
I really recommend this program for those in the intermediate to advanced level who want to train hard.