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BoostcampPNG

Upper Lower

by Sebastian Urbina

Program Description

My personal split

Program Overview

  • Level
    Beginner, Novice, Intermediate, Advanced
  • Goal
    Bodyweight Fitness, Athletics, Powerbuilding, Bodybuilding, Muscle & Sculpting, Olympic Weightlifting, Powerlifting
  • Equipment
    Full Gym
  • Program Length
    18 weeks
  • Time Per Workout
    40 minutes
  • Created
    Mar 04, 2026 08:00
  • Last Edited
    Mar 04, 2026 10:27
Muscle Engagement
Front
Back
MuscleSet
Triceps
10.8%
Front Delts
10.7%
Upper Back
8.4%
Lats
8.4%
Quadriceps
8.4%
Hamstrings
8.4%
Chest
8%
Biceps
7.2%
Glutes
5.6%
Middle Delts
5.5%
Other
3.9%
Abs
2.9%
Calves
2.9%
Lower Back
2.8%
Adductors
2.7%
Forearms
1.9%
Rear Delts
1.4%
Cardio
0.1%
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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
WEEK 13
WEEK 14
WEEK 15
WEEK 16
WEEK 17
WEEK 18
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
2
4-6 reps
RPE 10
2
Incline Chest Press (Machine)
1
4-6 reps
RPE 10
3
Chest Supported Row (Machine)
2
4-6 reps
RPE 10
4
Single Arm Iso Row
2
4-6 reps
RPE 10
5
Wide Grip Lat Pulldown
2
4-6 reps
RPE 10
6
Lateral Raise (Machine)
2
4-6 reps
RPE 10
7
Shoulder Press (Machine)
1
4-6 reps
RPE 10
8
Seated Dip (Machine)
1
4-6 reps
RPE 10
9
Single Arm Tricep Extension (Cable)
2
4-6 reps
RPE 10
10
Preacher Curl (Machine)
2
4-6 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
1
-
2
Lat Pulldown
1
-
3
Single Arm Iso Row
1
-
4
Chest Fly (Machine)
1
-
5
Incline Chest Press (Machine)
1
-
6
Lateral Raise (Machine)
1
-
7
Shoulder Press (Machine)
1
-
8
Single Arm Tricep Extension (Cable)
1
-
9
Seated Dip (Machine)
1
-
10
Preacher Curl (Machine)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
1
-
2
Lat Pulldown
1
-
3
Single Arm Iso Row
1
-
4
Chest Fly (Machine)
1
-
5
Incline Chest Press (Machine)
1
-
6
Lateral Raise (Machine)
1
-
7
Shoulder Press (Machine)
1
-
8
Single Arm Tricep Extension (Cable)
1
-
9
Seated Dip (Machine)
1
-
10
Preacher Curl (Machine)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
1
-
2
Lat Pulldown
1
-
3
Single Arm Iso Row
1
-
4
Chest Fly (Machine)
1
-
5
Incline Chest Press (Machine)
1
-
6
Lateral Raise (Machine)
1
-
7
Shoulder Press (Machine)
1
-
8
Single Arm Tricep Extension (Cable)
1
-
9
Seated Dip (Machine)
1
-
10
Preacher Curl (Machine)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
1
-
2
Lat Pulldown
1
-
3
Single Arm Iso Row
1
-
4
Chest Fly (Machine)
1
-
5
Incline Chest Press (Machine)
1
-
6
Lateral Raise (Machine)
1
-
7
Shoulder Press (Machine)
1
-
8
Single Arm Tricep Extension (Cable)
1
-
9
Seated Dip (Machine)
1
-
10
Preacher Curl (Machine)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
1
-
2
Lat Pulldown
1
-
3
Single Arm Iso Row
1
-
4
Chest Fly (Machine)
1
-
5
Incline Chest Press (Machine)
1
-
6
Lateral Raise (Machine)
1
-
7
Shoulder Press (Machine)
1
-
8
Single Arm Tricep Extension (Cable)
1
-
9
Seated Dip (Machine)
1
-
10
Preacher Curl (Machine)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
1
-
2
Lat Pulldown
1
-
3
Single Arm Iso Row
1
-
4
Chest Fly (Machine)
1
-
5
Incline Chest Press (Machine)
1
-
6
Lateral Raise (Machine)
1
-
7
Shoulder Press (Machine)
1
-
8
Single Arm Tricep Extension (Cable)
1
-
9
Seated Dip (Machine)
1
-
10
Preacher Curl (Machine)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
1
-
2
Lat Pulldown
1
-
3
Single Arm Iso Row
1
-
4
Chest Fly (Machine)
1
-
5
Incline Chest Press (Machine)
1
-
6
Lateral Raise (Machine)
1
-
7
Shoulder Press (Machine)
1
-
8
Single Arm Tricep Extension (Cable)
1
-
9
Seated Dip (Machine)
1
-
10
Preacher Curl (Machine)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
1
-
2
Lat Pulldown
1
-
3
Single Arm Iso Row
1
-
4
Chest Fly (Machine)
1
-
5
Incline Chest Press (Machine)
1
-
6
Lateral Raise (Machine)
1
-
7
Shoulder Press (Machine)
1
-
8
Single Arm Tricep Extension (Cable)
1
-
9
Seated Dip (Machine)
1
-
10
Preacher Curl (Machine)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
1
-
2
Lat Pulldown
1
-
3
Single Arm Iso Row
1
-
4
Chest Fly (Machine)
1
-
5
Incline Chest Press (Machine)
1
-
6
Lateral Raise (Machine)
1
-
7
Shoulder Press (Machine)
1
-
8
Single Arm Tricep Extension (Cable)
1
-
9
Seated Dip (Machine)
1
-
10
Preacher Curl (Machine)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
1
-
2
Lat Pulldown
1
-
3
Single Arm Iso Row
1
-
4
Chest Fly (Machine)
1
-
5
Incline Chest Press (Machine)
1
-
6
Lateral Raise (Machine)
1
-
7
Shoulder Press (Machine)
1
-
8
Single Arm Tricep Extension (Cable)
1
-
9
Seated Dip (Machine)
1
-
10
Preacher Curl (Machine)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
1
-
2
Lat Pulldown
1
-
3
Single Arm Iso Row
1
-
4
Chest Fly (Machine)
1
-
5
Incline Chest Press (Machine)
1
-
6
Lateral Raise (Machine)
1
-
7
Shoulder Press (Machine)
1
-
8
Single Arm Tricep Extension (Cable)
1
-
9
Seated Dip (Machine)
1
-
10
Preacher Curl (Machine)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
1
-
2
Lat Pulldown
1
-
3
Single Arm Iso Row
1
-
4
Chest Fly (Machine)
1
-
5
Incline Chest Press (Machine)
1
-
6
Lateral Raise (Machine)
1
-
7
Shoulder Press (Machine)
1
-
8
Single Arm Tricep Extension (Cable)
1
-
9
Seated Dip (Machine)
1
-
10
Preacher Curl (Machine)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
1
-
2
Lat Pulldown
1
-
3
Single Arm Iso Row
1
-
4
Chest Fly (Machine)
1
-
5
Incline Chest Press (Machine)
1
-
6
Lateral Raise (Machine)
1
-
7
Shoulder Press (Machine)
1
-
8
Single Arm Tricep Extension (Cable)
1
-
9
Seated Dip (Machine)
1
-
10
Preacher Curl (Machine)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
1
-
2
Lat Pulldown
1
-
3
Single Arm Iso Row
1
-
4
Chest Fly (Machine)
1
-
5
Incline Chest Press (Machine)
1
-
6
Lateral Raise (Machine)
1
-
7
Shoulder Press (Machine)
1
-
8
Single Arm Tricep Extension (Cable)
1
-
9
Seated Dip (Machine)
1
-
10
Preacher Curl (Machine)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
1
-
2
Lat Pulldown
1
-
3
Single Arm Iso Row
1
-
4
Chest Fly (Machine)
1
-
5
Incline Chest Press (Machine)
1
-
6
Lateral Raise (Machine)
1
-
7
Shoulder Press (Machine)
1
-
8
Single Arm Tricep Extension (Cable)
1
-
9
Seated Dip (Machine)
1
-
10
Preacher Curl (Machine)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
1
-
2
Lat Pulldown
1
-
3
Single Arm Iso Row
1
-
4
Chest Fly (Machine)
1
-
5
Incline Chest Press (Machine)
1
-
6
Lateral Raise (Machine)
1
-
7
Shoulder Press (Machine)
1
-
8
Single Arm Tricep Extension (Cable)
1
-
9
Seated Dip (Machine)
1
-
10
Preacher Curl (Machine)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
1
-
2
Lat Pulldown
1
-
3
Single Arm Iso Row
1
-
4
Chest Fly (Machine)
1
-
5
Incline Chest Press (Machine)
1
-
6
Lateral Raise (Machine)
1
-
7
Shoulder Press (Machine)
1
-
8
Single Arm Tricep Extension (Cable)
1
-
9
Seated Dip (Machine)
1
-
10
Preacher Curl (Machine)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
4-6 reps
RPE 9
2
Romanian Deadlift (Barbell)
2
4-6 reps
RPE 9
3
Leg Extension
2
4-6 reps
RPE 9
4
Hack Squat
2
4-6 reps
RPE 9
5
Hip Adductor (Machine)
1
4-6 reps
RPE 9
6
Straight Leg Calf Raise
3
4-6 reps
RPE 9
7
Reverse Bicep Curl (Dumbbell)
1
4-6 reps
RPE 10
8
Wrist Curls
2
4-6 reps
RPE 9
9
Reverse Wrist Curl (Dumbbell)
1
4-6 reps
RPE 9
10
Plank
1
1-2 mins
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
-
2
Hack Squat
1
-
3
Seated Hamstring Curl
1
-
4
Romanian Deadlift (Barbell)
1
-
5
Hip Adductor (Machine)
1
-
6
Straight Leg Calf Raise
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
-
2
Hack Squat
1
-
3
Seated Hamstring Curl
1
-
4
Romanian Deadlift (Barbell)
1
-
5
Hip Adductor (Machine)
1
-
6
Straight Leg Calf Raise
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
-
2
Hack Squat
1
-
3
Seated Hamstring Curl
1
-
4
Romanian Deadlift (Barbell)
1
-
5
Hip Adductor (Machine)
1
-
6
Straight Leg Calf Raise
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
-
2
Hack Squat
1
-
3
Seated Hamstring Curl
1
-
4
Romanian Deadlift (Barbell)
1
-
5
Hip Adductor (Machine)
1
-
6
Straight Leg Calf Raise
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
-
2
Hack Squat
1
-
3
Seated Hamstring Curl
1
-
4
Romanian Deadlift (Barbell)
1
-
5
Hip Adductor (Machine)
1
-
6
Straight Leg Calf Raise
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
-
2
Hack Squat
1
-
3
Seated Hamstring Curl
1
-
4
Romanian Deadlift (Barbell)
1
-
5
Hip Adductor (Machine)
1
-
6
Straight Leg Calf Raise
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
-
2
Hack Squat
1
-
3
Seated Hamstring Curl
1
-
4
Romanian Deadlift (Barbell)
1
-
5
Hip Adductor (Machine)
1
-
6
Straight Leg Calf Raise
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
-
2
Hack Squat
1
-
3
Seated Hamstring Curl
1
-
4
Romanian Deadlift (Barbell)
1
-
5
Hip Adductor (Machine)
1
-
6
Straight Leg Calf Raise
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
-
2
Hack Squat
1
-
3
Seated Hamstring Curl
1
-
4
Romanian Deadlift (Barbell)
1
-
5
Hip Adductor (Machine)
1
-
6
Straight Leg Calf Raise
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
-
2
Hack Squat
1
-
3
Seated Hamstring Curl
1
-
4
Romanian Deadlift (Barbell)
1
-
5
Hip Adductor (Machine)
1
-
6
Straight Leg Calf Raise
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
-
2
Hack Squat
1
-
3
Seated Hamstring Curl
1
-
4
Romanian Deadlift (Barbell)
1
-
5
Hip Adductor (Machine)
1
-
6
Straight Leg Calf Raise
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
-
2
Hack Squat
1
-
3
Seated Hamstring Curl
1
-
4
Romanian Deadlift (Barbell)
1
-
5
Hip Adductor (Machine)
1
-
6
Straight Leg Calf Raise
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
-
2
Hack Squat
1
-
3
Seated Hamstring Curl
1
-
4
Romanian Deadlift (Barbell)
1
-
5
Hip Adductor (Machine)
1
-
6
Straight Leg Calf Raise
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
-
2
Hack Squat
1
-
3
Seated Hamstring Curl
1
-
4
Romanian Deadlift (Barbell)
1
-
5
Hip Adductor (Machine)
1
-
6
Straight Leg Calf Raise
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
-
2
Hack Squat
1
-
3
Seated Hamstring Curl
1
-
4
Romanian Deadlift (Barbell)
1
-
5
Hip Adductor (Machine)
1
-
6
Straight Leg Calf Raise
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
-
2
Hack Squat
1
-
3
Seated Hamstring Curl
1
-
4
Romanian Deadlift (Barbell)
1
-
5
Hip Adductor (Machine)
1
-
6
Straight Leg Calf Raise
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
-
2
Hack Squat
1
-
3
Seated Hamstring Curl
1
-
4
Romanian Deadlift (Barbell)
1
-
5
Hip Adductor (Machine)
1
-
6
Straight Leg Calf Raise
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rest
1
1440 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rest
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rest
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rest
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rest
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rest
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rest
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rest
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rest
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rest
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rest
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rest
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rest
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rest
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rest
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rest
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rest
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rest
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
2
4-6 reps
RPE 10
2
Single Arm Iso Row
2
4-6 reps
RPE 10
3
Lat Pulldown
2
4-6 reps
RPE 10
4
Chest Fly (Machine)
2
4-6 reps
RPE 10
5
Incline Chest Press (Machine)
1
4-6 reps
RPE 10
6
Lateral Raise (Machine)
2
4-6 reps
RPE 10
7
Shoulder Press (Machine)
1
4-6 reps
RPE 10
8
V-Handle Tricep Pushdown (Cable)
1
4-6 reps
RPE 10
9
Single Arm Tricep Extension (Cable)
2
4-6 reps
RPE 10
10
Preacher Curl (Machine)
2
4-6 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
1
-
2
Incline Chest Press (Machine)
1
-
3
Chest Supported Row (Machine)
1
-
4
Single Arm Iso Row
1
-
5
Lat Pulldown
1
-
6
Lateral Raise (Machine)
1
-
7
Shoulder Press (Machine)
1
-
8
Single Arm Tricep Extension (Cable)
1
-
9
Seated Dip (Machine)
1
-
10
Preacher Curl (Machine)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
1
-
2
Incline Chest Press (Machine)
1
-
3
Chest Supported Row (Machine)
1
-
4
Single Arm Iso Row
1
-
5
Lat Pulldown
1
-
6
Lateral Raise (Machine)
1
-
7
Shoulder Press (Machine)
1
-
8
Single Arm Tricep Extension (Cable)
1
-
9
Seated Dip (Machine)
1
-
10
Preacher Curl (Machine)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
1
-
2
Incline Chest Press (Machine)
1
-
3
Chest Supported Row (Machine)
1
-
4
Single Arm Iso Row
1
-
5
Lat Pulldown
1
-
6
Lateral Raise (Machine)
1
-
7
Shoulder Press (Machine)
1
-
8
Single Arm Tricep Extension (Cable)
1
-
9
Seated Dip (Machine)
1
-
10
Preacher Curl (Machine)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
1
-
2
Incline Chest Press (Machine)
1
-
3
Chest Supported Row (Machine)
1
-
4
Single Arm Iso Row
1
-
5
Lat Pulldown
1
-
6
Lateral Raise (Machine)
1
-
7
Shoulder Press (Machine)
1
-
8
Single Arm Tricep Extension (Cable)
1
-
9
Seated Dip (Machine)
1
-
10
Preacher Curl (Machine)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
1
-
2
Incline Chest Press (Machine)
1
-
3
Chest Supported Row (Machine)
1
-
4
Single Arm Iso Row
1
-
5
Lat Pulldown
1
-
6
Lateral Raise (Machine)
1
-
7
Shoulder Press (Machine)
1
-
8
Single Arm Tricep Extension (Cable)
1
-
9
Seated Dip (Machine)
1
-
10
Preacher Curl (Machine)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
1
-
2
Incline Chest Press (Machine)
1
-
3
Chest Supported Row (Machine)
1
-
4
Single Arm Iso Row
1
-
5
Lat Pulldown
1
-
6
Lateral Raise (Machine)
1
-
7
Shoulder Press (Machine)
1
-
8
Single Arm Tricep Extension (Cable)
1
-
9
Seated Dip (Machine)
1
-
10
Preacher Curl (Machine)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
1
-
2
Incline Chest Press (Machine)
1
-
3
Chest Supported Row (Machine)
1
-
4
Single Arm Iso Row
1
-
5
Lat Pulldown
1
-
6
Lateral Raise (Machine)
1
-
7
Shoulder Press (Machine)
1
-
8
Single Arm Tricep Extension (Cable)
1
-
9
Seated Dip (Machine)
1
-
10
Preacher Curl (Machine)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
1
-
2
Incline Chest Press (Machine)
1
-
3
Chest Supported Row (Machine)
1
-
4
Single Arm Iso Row
1
-
5
Lat Pulldown
1
-
6
Lateral Raise (Machine)
1
-
7
Shoulder Press (Machine)
1
-
8
Single Arm Tricep Extension (Cable)
1
-
9
Seated Dip (Machine)
1
-
10
Preacher Curl (Machine)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
1
-
2
Incline Chest Press (Machine)
1
-
3
Chest Supported Row (Machine)
1
-
4
Single Arm Iso Row
1
-
5
Lat Pulldown
1
-
6
Lateral Raise (Machine)
1
-
7
Shoulder Press (Machine)
1
-
8
Single Arm Tricep Extension (Cable)
1
-
9
Seated Dip (Machine)
1
-
10
Preacher Curl (Machine)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
1
-
2
Incline Chest Press (Machine)
1
-
3
Chest Supported Row (Machine)
1
-
4
Single Arm Iso Row
1
-
5
Lat Pulldown
1
-
6
Lateral Raise (Machine)
1
-
7
Shoulder Press (Machine)
1
-
8
Single Arm Tricep Extension (Cable)
1
-
9
Seated Dip (Machine)
1
-
10
Preacher Curl (Machine)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
1
-
2
Incline Chest Press (Machine)
1
-
3
Chest Supported Row (Machine)
1
-
4
Single Arm Iso Row
1
-
5
Lat Pulldown
1
-
6
Lateral Raise (Machine)
1
-
7
Shoulder Press (Machine)
1
-
8
Single Arm Tricep Extension (Cable)
1
-
9
Seated Dip (Machine)
1
-
10
Preacher Curl (Machine)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
1
-
2
Incline Chest Press (Machine)
1
-
3
Chest Supported Row (Machine)
1
-
4
Single Arm Iso Row
1
-
5
Lat Pulldown
1
-
6
Lateral Raise (Machine)
1
-
7
Shoulder Press (Machine)
1
-
8
Single Arm Tricep Extension (Cable)
1
-
9
Seated Dip (Machine)
1
-
10
Preacher Curl (Machine)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
1
-
2
Incline Chest Press (Machine)
1
-
3
Chest Supported Row (Machine)
1
-
4
Single Arm Iso Row
1
-
5
Lat Pulldown
1
-
6
Lateral Raise (Machine)
1
-
7
Shoulder Press (Machine)
1
-
8
Single Arm Tricep Extension (Cable)
1
-
9
Seated Dip (Machine)
1
-
10
Preacher Curl (Machine)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
1
-
2
Incline Chest Press (Machine)
1
-
3
Chest Supported Row (Machine)
1
-
4
Single Arm Iso Row
1
-
5
Lat Pulldown
1
-
6
Lateral Raise (Machine)
1
-
7
Shoulder Press (Machine)
1
-
8
Single Arm Tricep Extension (Cable)
1
-
9
Seated Dip (Machine)
1
-
10
Preacher Curl (Machine)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
1
-
2
Incline Chest Press (Machine)
1
-
3
Chest Supported Row (Machine)
1
-
4
Single Arm Iso Row
1
-
5
Lat Pulldown
1
-
6
Lateral Raise (Machine)
1
-
7
Shoulder Press (Machine)
1
-
8
Single Arm Tricep Extension (Cable)
1
-
9
Seated Dip (Machine)
1
-
10
Preacher Curl (Machine)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
1
-
2
Incline Chest Press (Machine)
1
-
3
Chest Supported Row (Machine)
1
-
4
Single Arm Iso Row
1
-
5
Lat Pulldown
1
-
6
Lateral Raise (Machine)
1
-
7
Shoulder Press (Machine)
1
-
8
Single Arm Tricep Extension (Cable)
1
-
9
Seated Dip (Machine)
1
-
10
Preacher Curl (Machine)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
1
-
2
Incline Chest Press (Machine)
1
-
3
Chest Supported Row (Machine)
1
-
4
Single Arm Iso Row
1
-
5
Lat Pulldown
1
-
6
Lateral Raise (Machine)
1
-
7
Shoulder Press (Machine)
1
-
8
Single Arm Tricep Extension (Cable)
1
-
9
Seated Dip (Machine)
1
-
10
Preacher Curl (Machine)
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
4-6 reps
RPE 9
2
Hack Squat
2
4-6 reps
RPE 9
3
Seated Hamstring Curl
2
4-6 reps
RPE 9
4
Romanian Deadlift (Barbell)
2
4-6 reps
RPE 9
5
Hip Adductor (Machine)
1
4-6 reps
RPE 9
6
Straight Leg Calf Raise
3
4-6 reps
RPE 9
7
Reverse Bicep Curl (Dumbbell)
1
4-6 reps
RPE 10
8
Wrist Curls
2
4-6 reps
RPE 9
9
Reverse Wrist Curl (Dumbbell)
1
4-6 reps
RPE 9
10
Plank
1
1-2 mins
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
-
2
Hack Squat
1
-
3
Seated Hamstring Curl
1
-
4
Romanian Deadlift (Barbell)
1
-
5
Hip Adductor (Machine)
1
-
6
Straight Leg Calf Raise
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
-
2
Hack Squat
1
-
3
Seated Hamstring Curl
1
-
4
Romanian Deadlift (Barbell)
1
-
5
Hip Adductor (Machine)
1
-
6
Straight Leg Calf Raise
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
-
2
Hack Squat
1
-
3
Seated Hamstring Curl
1
-
4
Romanian Deadlift (Barbell)
1
-
5
Hip Adductor (Machine)
1
-
6
Straight Leg Calf Raise
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
-
2
Hack Squat
1
-
3
Seated Hamstring Curl
1
-
4
Romanian Deadlift (Barbell)
1
-
5
Hip Adductor (Machine)
1
-
6
Straight Leg Calf Raise
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
-
2
Hack Squat
1
-
3
Seated Hamstring Curl
1
-
4
Romanian Deadlift (Barbell)
1
-
5
Hip Adductor (Machine)
1
-
6
Straight Leg Calf Raise
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
-
2
Hack Squat
1
-
3
Seated Hamstring Curl
1
-
4
Romanian Deadlift (Barbell)
1
-
5
Hip Adductor (Machine)
1
-
6
Straight Leg Calf Raise
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
-
2
Hack Squat
1
-
3
Seated Hamstring Curl
1
-
4
Romanian Deadlift (Barbell)
1
-
5
Hip Adductor (Machine)
1
-
6
Straight Leg Calf Raise
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
-
2
Hack Squat
1
-
3
Seated Hamstring Curl
1
-
4
Romanian Deadlift (Barbell)
1
-
5
Hip Adductor (Machine)
1
-
6
Straight Leg Calf Raise
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
-
2
Hack Squat
1
-
3
Seated Hamstring Curl
1
-
4
Romanian Deadlift (Barbell)
1
-
5
Hip Adductor (Machine)
1
-
6
Straight Leg Calf Raise
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
-
2
Hack Squat
1
-
3
Seated Hamstring Curl
1
-
4
Romanian Deadlift (Barbell)
1
-
5
Hip Adductor (Machine)
1
-
6
Straight Leg Calf Raise
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
-
2
Hack Squat
1
-
3
Seated Hamstring Curl
1
-
4
Romanian Deadlift (Barbell)
1
-
5
Hip Adductor (Machine)
1
-
6
Straight Leg Calf Raise
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
-
2
Hack Squat
1
-
3
Seated Hamstring Curl
1
-
4
Romanian Deadlift (Barbell)
1
-
5
Hip Adductor (Machine)
1
-
6
Straight Leg Calf Raise
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
-
2
Hack Squat
1
-
3
Seated Hamstring Curl
1
-
4
Romanian Deadlift (Barbell)
1
-
5
Hip Adductor (Machine)
1
-
6
Straight Leg Calf Raise
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
-
2
Hack Squat
1
-
3
Seated Hamstring Curl
1
-
4
Romanian Deadlift (Barbell)
1
-
5
Hip Adductor (Machine)
1
-
6
Straight Leg Calf Raise
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
-
2
Hack Squat
1
-
3
Seated Hamstring Curl
1
-
4
Romanian Deadlift (Barbell)
1
-
5
Hip Adductor (Machine)
1
-
6
Straight Leg Calf Raise
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
-
2
Hack Squat
1
-
3
Seated Hamstring Curl
1
-
4
Romanian Deadlift (Barbell)
1
-
5
Hip Adductor (Machine)
1
-
6
Straight Leg Calf Raise
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
-
2
Hack Squat
1
-
3
Seated Hamstring Curl
1
-
4
Romanian Deadlift (Barbell)
1
-
5
Hip Adductor (Machine)
1
-
6
Straight Leg Calf Raise
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
45 mins
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Rest
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Rest
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Rest
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Rest
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Rest
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Rest
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Rest
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Rest
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Rest
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Rest
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Rest
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Rest
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Rest
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Rest
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Rest
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Rest
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Rest
1
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Rest
1
1440 mins
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Rest
1
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Rest
1
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Rest
1
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Rest
1
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Rest
1
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Rest
1
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Rest
1
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Rest
1
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Rest
1
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Rest
1
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Rest
1
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Rest
1
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Rest
1
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Rest
1
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Rest
1
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Rest
1
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Rest
1
-
Week 1
1 / 18 Weeks
Day 1
1
Chest Fly (Machine)
2 Sets
4-6 Reps
@10
2
Incline Chest Press (Machine)
1 Set
4-6 Reps
@10
3
Chest Supported Row (Machine)
2 Sets
4-6 Reps
@10
4
Single Arm Iso Row
2 Sets
4-6 Reps
@10
5
Wide Grip Lat Pulldown
2 Sets
4-6 Reps
@10
6
Lateral Raise (Machine)
2 Sets
4-6 Reps
@10
7
Shoulder Press (Machine)
1 Set
4-6 Reps
@10
8
Seated Dip (Machine)
1 Set
4-6 Reps
@10
9
Single Arm Tricep Extension (Cable)
2 Sets
4-6 Reps
@10
10
Preacher Curl (Machine)
2 Sets
4-6 Reps
@10
Day 4
1
T-Bar Row
2 Sets
4-6 Reps
@10
2
Single Arm Iso Row
2 Sets
4-6 Reps
@10
3
Lat Pulldown
2 Sets
4-6 Reps
@10
4
Chest Fly (Machine)
2 Sets
4-6 Reps
@10
5
Incline Chest Press (Machine)
1 Set
4-6 Reps
@10
6
Lateral Raise (Machine)
2 Sets
4-6 Reps
@10
7
Shoulder Press (Machine)
1 Set
4-6 Reps
@10
8
V-Handle Tricep Pushdown (Cable)
1 Set
4-6 Reps
@10
9
Single Arm Tricep Extension (Cable)
2 Sets
4-6 Reps
@10
10
Preacher Curl (Machine)
2 Sets
4-6 Reps
@10
Day 3
1
Rest
1 Set
1440 mins
@10
Day 7
1
Rest
1 Set
1440 mins
@10
Day 2
1
Seated Hamstring Curl
2 Sets
4-6 Reps
@9
2
Romanian Deadlift (Barbell)
2 Sets
4-6 Reps
@9
3
Leg Extension
2 Sets
4-6 Reps
@9
4
Hack Squat
2 Sets
4-6 Reps
@9
5
Hip Adductor (Machine)
1 Set
4-6 Reps
@9
6
Straight Leg Calf Raise
3 Sets
4-6 Reps
@9
7
Reverse Bicep Curl (Dumbbell)
1 Set
4-6 Reps
@10
8
Wrist Curls
2 Sets
4-6 Reps
@9
9
Reverse Wrist Curl (Dumbbell)
1 Set
4-6 Reps
@9
10
Plank
1 Set
1-2 mins
@10
Day 5
1
Leg Extension
2 Sets
4-6 Reps
@9
2
Hack Squat
2 Sets
4-6 Reps
@9
3
Seated Hamstring Curl
2 Sets
4-6 Reps
@9
4
Romanian Deadlift (Barbell)
2 Sets
4-6 Reps
@9
5
Hip Adductor (Machine)
1 Set
4-6 Reps
@9
6
Straight Leg Calf Raise
3 Sets
4-6 Reps
@9
7
Reverse Bicep Curl (Dumbbell)
1 Set
4-6 Reps
@10
8
Wrist Curls
2 Sets
4-6 Reps
@9
9
Reverse Wrist Curl (Dumbbell)
1 Set
4-6 Reps
@9
10
Plank
1 Set
1-2 mins
@10
Day 6
1
Treadmill
1 Set
45 mins
@10