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BoostcampPNG

Upper lower 2x a week

by Adam Malik
1 athletes joined

Program Description

Hit the gym in minimum days with maximum gains

Program Overview

  • Level
    Advanced
  • Goal
    Bodybuilding
  • Equipment
    Garage Gym
  • Program Length
    18 weeks
  • Time Per Workout
    70 minutes
  • Created
    Dec 09, 2025 05:44
  • Last Edited
    Dec 09, 2025 06:02
Muscle Engagement
Front
Back
MuscleSet
Upper Back
12%
Triceps
12%
Lats
9%
Biceps
9%
Front Delts
7.5%
Middle Delts
7.5%
Hamstrings
7.5%
Quadriceps
7.5%
Chest
6%
Glutes
6%
Rear Delts
3%
Forearms
3%
Lower Back
3%
Abs
3%
Calves
3%
Abductors
0.8%
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BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
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
Lat Pulldown (Neutral Grip)
2
5-10 reps
RPE 10
2
Barbell Row
2
5-10 reps
RPE 10
3
Seated Row (Machine)
2
5-10 reps
RPE 10
4
Incline Bench Press (Smith Machine)
2
5-10 reps
RPE 10
5
Chest Fly (Cable)
2
5-10 reps
RPE 10
6
Shoulder Press (Machine)
2
5-10 reps
RPE 10
7
Lateral Raises
2
5-10 reps
RPE 10
8
Rear Delt Fly (Cable)
2
5-10 reps
RPE 10
9
Preacher Curl (EZ Bar)
2
5-10 reps
RPE 10
10
Reverse Bicep Curl (EZ Bar)
2
5-10 reps
RPE 10
11
Tricep Pushdown (Cable)
2
5-10 reps
RPE 10
12
Overhead Tricep Extension (Cable)
2
5-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
2
5-10 reps
RPE 10
2
Barbell Row
2
5-10 reps
RPE 10
3
Seated Row (Machine)
2
5-10 reps
RPE 10
4
Incline Bench Press (Smith Machine)
2
5-10 reps
RPE 10
5
Chest Fly (Cable)
2
5-10 reps
RPE 10
6
Shoulder Press (Machine)
2
5-10 reps
RPE 10
7
Lateral Raises
2
5-10 reps
RPE 10
8
Rear Delt Fly (Cable)
2
5-10 reps
RPE 10
9
Preacher Curl (EZ Bar)
2
5-10 reps
RPE 10
10
Reverse Bicep Curl (EZ Bar)
2
5-10 reps
RPE 10
11
Tricep Pushdown (Cable)
2
5-10 reps
RPE 10
12
Overhead Tricep Extension (Cable)
2
5-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
2
5-10 reps
RPE 10
2
Barbell Row
2
5-10 reps
RPE 10
3
Seated Row (Machine)
2
5-10 reps
RPE 10
4
Incline Bench Press (Smith Machine)
2
5-10 reps
RPE 10
5
Chest Fly (Cable)
2
5-10 reps
RPE 10
6
Shoulder Press (Machine)
2
5-10 reps
RPE 10
7
Lateral Raises
2
5-10 reps
RPE 10
8
Rear Delt Fly (Cable)
2
5-10 reps
RPE 10
9
Preacher Curl (EZ Bar)
2
5-10 reps
RPE 10
10
Reverse Bicep Curl (EZ Bar)
2
5-10 reps
RPE 10
11
Tricep Pushdown (Cable)
2
5-10 reps
RPE 10
12
Overhead Tricep Extension (Cable)
2
5-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
2
5-10 reps
RPE 10
2
Barbell Row
2
5-10 reps
RPE 10
3
Seated Row (Machine)
2
5-10 reps
RPE 10
4
Incline Bench Press (Smith Machine)
2
5-10 reps
RPE 10
5
Chest Fly (Cable)
2
5-10 reps
RPE 10
6
Shoulder Press (Machine)
2
5-10 reps
RPE 10
7
Lateral Raises
2
5-10 reps
RPE 10
8
Rear Delt Fly (Cable)
2
5-10 reps
RPE 10
9
Preacher Curl (EZ Bar)
2
5-10 reps
RPE 10
10
Reverse Bicep Curl (EZ Bar)
2
5-10 reps
RPE 10
11
Tricep Pushdown (Cable)
2
5-10 reps
RPE 10
12
Overhead Tricep Extension (Cable)
2
5-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
2
5-10 reps
RPE 10
2
Barbell Row
2
5-10 reps
RPE 10
3
Seated Row (Machine)
2
5-10 reps
RPE 10
4
Incline Bench Press (Smith Machine)
2
5-10 reps
RPE 10
5
Chest Fly (Cable)
2
5-10 reps
RPE 10
6
Shoulder Press (Machine)
2
5-10 reps
RPE 10
7
Lateral Raises
2
5-10 reps
RPE 10
8
Rear Delt Fly (Cable)
2
5-10 reps
RPE 10
9
Preacher Curl (EZ Bar)
2
5-10 reps
RPE 10
10
Reverse Bicep Curl (EZ Bar)
2
5-10 reps
RPE 10
11
Tricep Pushdown (Cable)
2
5-10 reps
RPE 10
12
Overhead Tricep Extension (Cable)
2
5-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
2
5-10 reps
RPE 10
2
Barbell Row
2
5-10 reps
RPE 10
3
Seated Row (Machine)
2
5-10 reps
RPE 10
4
Incline Bench Press (Smith Machine)
2
5-10 reps
RPE 10
5
Chest Fly (Cable)
2
5-10 reps
RPE 10
6
Shoulder Press (Machine)
2
5-10 reps
RPE 10
7
Lateral Raises
2
5-10 reps
RPE 10
8
Rear Delt Fly (Cable)
2
5-10 reps
RPE 10
9
Preacher Curl (EZ Bar)
2
5-10 reps
RPE 10
10
Reverse Bicep Curl (EZ Bar)
2
5-10 reps
RPE 10
11
Tricep Pushdown (Cable)
2
5-10 reps
RPE 10
12
Overhead Tricep Extension (Cable)
2
5-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
2
5-10 reps
RPE 10
2
Barbell Row
2
5-10 reps
RPE 10
3
Seated Row (Machine)
2
5-10 reps
RPE 10
4
Incline Bench Press (Smith Machine)
2
5-10 reps
RPE 10
5
Chest Fly (Cable)
2
5-10 reps
RPE 10
6
Shoulder Press (Machine)
2
5-10 reps
RPE 10
7
Lateral Raises
2
5-10 reps
RPE 10
8
Rear Delt Fly (Cable)
2
5-10 reps
RPE 10
9
Preacher Curl (EZ Bar)
2
5-10 reps
RPE 10
10
Reverse Bicep Curl (EZ Bar)
2
5-10 reps
RPE 10
11
Tricep Pushdown (Cable)
2
5-10 reps
RPE 10
12
Overhead Tricep Extension (Cable)
2
5-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
2
5-10 reps
RPE 10
2
Barbell Row
2
5-10 reps
RPE 10
3
Seated Row (Machine)
2
5-10 reps
RPE 10
4
Incline Bench Press (Smith Machine)
2
5-10 reps
RPE 10
5
Chest Fly (Cable)
2
5-10 reps
RPE 10
6
Shoulder Press (Machine)
2
5-10 reps
RPE 10
7
Lateral Raises
2
5-10 reps
RPE 10
8
Rear Delt Fly (Cable)
2
5-10 reps
RPE 10
9
Preacher Curl (EZ Bar)
2
5-10 reps
RPE 10
10
Reverse Bicep Curl (EZ Bar)
2
5-10 reps
RPE 10
11
Tricep Pushdown (Cable)
2
5-10 reps
RPE 10
12
Overhead Tricep Extension (Cable)
2
5-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
2
5-10 reps
RPE 10
2
Barbell Row
2
5-10 reps
RPE 10
3
Seated Row (Machine)
2
5-10 reps
RPE 10
4
Incline Bench Press (Smith Machine)
2
5-10 reps
RPE 10
5
Chest Fly (Cable)
2
5-10 reps
RPE 10
6
Shoulder Press (Machine)
2
5-10 reps
RPE 10
7
Lateral Raises
2
5-10 reps
RPE 10
8
Rear Delt Fly (Cable)
2
5-10 reps
RPE 10
9
Preacher Curl (EZ Bar)
2
5-10 reps
RPE 10
10
Reverse Bicep Curl (EZ Bar)
2
5-10 reps
RPE 10
11
Tricep Pushdown (Cable)
2
5-10 reps
RPE 10
12
Overhead Tricep Extension (Cable)
2
5-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
2
5-10 reps
RPE 10
2
Barbell Row
2
5-10 reps
RPE 10
3
Seated Row (Machine)
2
5-10 reps
RPE 10
4
Incline Bench Press (Smith Machine)
2
5-10 reps
RPE 10
5
Chest Fly (Cable)
2
5-10 reps
RPE 10
6
Shoulder Press (Machine)
2
5-10 reps
RPE 10
7
Lateral Raises
2
5-10 reps
RPE 10
8
Rear Delt Fly (Cable)
2
5-10 reps
RPE 10
9
Preacher Curl (EZ Bar)
2
5-10 reps
RPE 10
10
Reverse Bicep Curl (EZ Bar)
2
5-10 reps
RPE 10
11
Tricep Pushdown (Cable)
2
5-10 reps
RPE 10
12
Overhead Tricep Extension (Cable)
2
5-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
2
5-10 reps
RPE 10
2
Barbell Row
2
5-10 reps
RPE 10
3
Seated Row (Machine)
2
5-10 reps
RPE 10
4
Incline Bench Press (Smith Machine)
2
5-10 reps
RPE 10
5
Chest Fly (Cable)
2
5-10 reps
RPE 10
6
Shoulder Press (Machine)
2
5-10 reps
RPE 10
7
Lateral Raises
2
5-10 reps
RPE 10
8
Rear Delt Fly (Cable)
2
5-10 reps
RPE 10
9
Preacher Curl (EZ Bar)
2
5-10 reps
RPE 10
10
Reverse Bicep Curl (EZ Bar)
2
5-10 reps
RPE 10
11
Tricep Pushdown (Cable)
2
5-10 reps
RPE 10
12
Overhead Tricep Extension (Cable)
2
5-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
2
5-10 reps
RPE 10
2
Barbell Row
2
5-10 reps
RPE 10
3
Seated Row (Machine)
2
5-10 reps
RPE 10
4
Incline Bench Press (Smith Machine)
2
5-10 reps
RPE 10
5
Chest Fly (Cable)
2
5-10 reps
RPE 10
6
Shoulder Press (Machine)
2
5-10 reps
RPE 10
7
Lateral Raises
2
5-10 reps
RPE 10
8
Rear Delt Fly (Cable)
2
5-10 reps
RPE 10
9
Preacher Curl (EZ Bar)
2
5-10 reps
RPE 10
10
Reverse Bicep Curl (EZ Bar)
2
5-10 reps
RPE 10
11
Tricep Pushdown (Cable)
2
5-10 reps
RPE 10
12
Overhead Tricep Extension (Cable)
2
5-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
2
5-10 reps
RPE 10
2
Barbell Row
2
5-10 reps
RPE 10
3
Seated Row (Machine)
2
5-10 reps
RPE 10
4
Incline Bench Press (Smith Machine)
2
5-10 reps
RPE 10
5
Chest Fly (Cable)
2
5-10 reps
RPE 10
6
Shoulder Press (Machine)
2
5-10 reps
RPE 10
7
Lateral Raises
2
5-10 reps
RPE 10
8
Rear Delt Fly (Cable)
2
5-10 reps
RPE 10
9
Preacher Curl (EZ Bar)
2
5-10 reps
RPE 10
10
Reverse Bicep Curl (EZ Bar)
2
5-10 reps
RPE 10
11
Tricep Pushdown (Cable)
2
5-10 reps
RPE 10
12
Overhead Tricep Extension (Cable)
2
5-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
2
5-10 reps
RPE 10
2
Barbell Row
2
5-10 reps
RPE 10
3
Seated Row (Machine)
2
5-10 reps
RPE 10
4
Incline Bench Press (Smith Machine)
2
5-10 reps
RPE 10
5
Chest Fly (Cable)
2
5-10 reps
RPE 10
6
Shoulder Press (Machine)
2
5-10 reps
RPE 10
7
Lateral Raises
2
5-10 reps
RPE 10
8
Rear Delt Fly (Cable)
2
5-10 reps
RPE 10
9
Preacher Curl (EZ Bar)
2
5-10 reps
RPE 10
10
Reverse Bicep Curl (EZ Bar)
2
5-10 reps
RPE 10
11
Tricep Pushdown (Cable)
2
5-10 reps
RPE 10
12
Overhead Tricep Extension (Cable)
2
5-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
2
5-10 reps
RPE 10
2
Barbell Row
2
5-10 reps
RPE 10
3
Seated Row (Machine)
2
5-10 reps
RPE 10
4
Incline Bench Press (Smith Machine)
2
5-10 reps
RPE 10
5
Chest Fly (Cable)
2
5-10 reps
RPE 10
6
Shoulder Press (Machine)
2
5-10 reps
RPE 10
7
Lateral Raises
2
5-10 reps
RPE 10
8
Rear Delt Fly (Cable)
2
5-10 reps
RPE 10
9
Preacher Curl (EZ Bar)
2
5-10 reps
RPE 10
10
Reverse Bicep Curl (EZ Bar)
2
5-10 reps
RPE 10
11
Tricep Pushdown (Cable)
2
5-10 reps
RPE 10
12
Overhead Tricep Extension (Cable)
2
5-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
2
5-10 reps
RPE 10
2
Barbell Row
2
5-10 reps
RPE 10
3
Seated Row (Machine)
2
5-10 reps
RPE 10
4
Incline Bench Press (Smith Machine)
2
5-10 reps
RPE 10
5
Chest Fly (Cable)
2
5-10 reps
RPE 10
6
Shoulder Press (Machine)
2
5-10 reps
RPE 10
7
Lateral Raises
2
5-10 reps
RPE 10
8
Rear Delt Fly (Cable)
2
5-10 reps
RPE 10
9
Preacher Curl (EZ Bar)
2
5-10 reps
RPE 10
10
Reverse Bicep Curl (EZ Bar)
2
5-10 reps
RPE 10
11
Tricep Pushdown (Cable)
2
5-10 reps
RPE 10
12
Overhead Tricep Extension (Cable)
2
5-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
2
5-10 reps
RPE 10
2
Barbell Row
2
5-10 reps
RPE 10
3
Seated Row (Machine)
2
5-10 reps
RPE 10
4
Incline Bench Press (Smith Machine)
2
5-10 reps
RPE 10
5
Chest Fly (Cable)
2
5-10 reps
RPE 10
6
Shoulder Press (Machine)
2
5-10 reps
RPE 10
7
Lateral Raises
2
5-10 reps
RPE 10
8
Rear Delt Fly (Cable)
2
5-10 reps
RPE 10
9
Preacher Curl (EZ Bar)
2
5-10 reps
RPE 10
10
Reverse Bicep Curl (EZ Bar)
2
5-10 reps
RPE 10
11
Tricep Pushdown (Cable)
2
5-10 reps
RPE 10
12
Overhead Tricep Extension (Cable)
2
5-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
2
5-10 reps
RPE 10
2
Barbell Row
2
5-10 reps
RPE 10
3
Seated Row (Machine)
2
5-10 reps
RPE 10
4
Incline Bench Press (Smith Machine)
2
5-10 reps
RPE 10
5
Chest Fly (Cable)
2
5-10 reps
RPE 10
6
Shoulder Press (Machine)
2
5-10 reps
RPE 10
7
Lateral Raises
2
5-10 reps
RPE 10
8
Rear Delt Fly (Cable)
2
5-10 reps
RPE 10
9
Preacher Curl (EZ Bar)
2
5-10 reps
RPE 10
10
Reverse Bicep Curl (EZ Bar)
2
5-10 reps
RPE 10
11
Tricep Pushdown (Cable)
2
5-10 reps
RPE 10
12
Overhead Tricep Extension (Cable)
2
5-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Nordic Curl
2
5-10 reps
RPE 10
2
Seated Calf Raise
2
5-10 reps
RPE 10
3
Leg Press (45 Degrees)
1
5-10 reps
RPE 10
4
Leg Extension
2
5-10 reps
RPE 10
5
Romanian Deadlift (Barbell)
2
5-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Nordic Curl
2
5-10 reps
RPE 10
2
Seated Calf Raise
2
5-10 reps
RPE 10
3
Leg Press (45 Degrees)
1
5-10 reps
RPE 10
4
Leg Extension
2
5-10 reps
RPE 10
5
Romanian Deadlift (Barbell)
2
5-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Nordic Curl
2
5-10 reps
RPE 10
2
Seated Calf Raise
2
5-10 reps
RPE 10
3
Leg Press (45 Degrees)
1
5-10 reps
RPE 10
4
Leg Extension
2
5-10 reps
RPE 10
5
Romanian Deadlift (Barbell)
2
5-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Nordic Curl
2
5-10 reps
RPE 10
2
Seated Calf Raise
2
5-10 reps
RPE 10
3
Leg Press (45 Degrees)
1
5-10 reps
RPE 10
4
Leg Extension
2
5-10 reps
RPE 10
5
Romanian Deadlift (Barbell)
2
5-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Nordic Curl
2
5-10 reps
RPE 10
2
Seated Calf Raise
2
5-10 reps
RPE 10
3
Leg Press (45 Degrees)
1
5-10 reps
RPE 10
4
Leg Extension
2
5-10 reps
RPE 10
5
Romanian Deadlift (Barbell)
2
5-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Nordic Curl
2
5-10 reps
RPE 10
2
Seated Calf Raise
2
5-10 reps
RPE 10
3
Leg Press (45 Degrees)
1
5-10 reps
RPE 10
4
Leg Extension
2
5-10 reps
RPE 10
5
Romanian Deadlift (Barbell)
2
5-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Nordic Curl
2
5-10 reps
RPE 10
2
Seated Calf Raise
2
5-10 reps
RPE 10
3
Leg Press (45 Degrees)
1
5-10 reps
RPE 10
4
Leg Extension
2
5-10 reps
RPE 10
5
Romanian Deadlift (Barbell)
2
5-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Nordic Curl
2
5-10 reps
RPE 10
2
Seated Calf Raise
2
5-10 reps
RPE 10
3
Leg Press (45 Degrees)
1
5-10 reps
RPE 10
4
Leg Extension
2
5-10 reps
RPE 10
5
Romanian Deadlift (Barbell)
2
5-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Nordic Curl
2
5-10 reps
RPE 10
2
Seated Calf Raise
2
5-10 reps
RPE 10
3
Leg Press (45 Degrees)
1
5-10 reps
RPE 10
4
Leg Extension
2
5-10 reps
RPE 10
5
Romanian Deadlift (Barbell)
2
5-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Nordic Curl
2
5-10 reps
RPE 10
2
Seated Calf Raise
2
5-10 reps
RPE 10
3
Leg Press (45 Degrees)
1
5-10 reps
RPE 10
4
Leg Extension
2
5-10 reps
RPE 10
5
Romanian Deadlift (Barbell)
2
5-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Nordic Curl
2
5-10 reps
RPE 10
2
Seated Calf Raise
2
5-10 reps
RPE 10
3
Leg Press (45 Degrees)
1
5-10 reps
RPE 10
4
Leg Extension
2
5-10 reps
RPE 10
5
Romanian Deadlift (Barbell)
2
5-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Nordic Curl
2
5-10 reps
RPE 10
2
Seated Calf Raise
2
5-10 reps
RPE 10
3
Leg Press (45 Degrees)
1
5-10 reps
RPE 10
4
Leg Extension
2
5-10 reps
RPE 10
5
Romanian Deadlift (Barbell)
2
5-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Nordic Curl
2
5-10 reps
RPE 10
2
Seated Calf Raise
2
5-10 reps
RPE 10
3
Leg Press (45 Degrees)
1
5-10 reps
RPE 10
4
Leg Extension
2
5-10 reps
RPE 10
5
Romanian Deadlift (Barbell)
2
5-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Nordic Curl
2
5-10 reps
RPE 10
2
Seated Calf Raise
2
5-10 reps
RPE 10
3
Leg Press (45 Degrees)
1
5-10 reps
RPE 10
4
Leg Extension
2
5-10 reps
RPE 10
5
Romanian Deadlift (Barbell)
2
5-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Nordic Curl
2
5-10 reps
RPE 10
2
Seated Calf Raise
2
5-10 reps
RPE 10
3
Leg Press (45 Degrees)
1
5-10 reps
RPE 10
4
Leg Extension
2
5-10 reps
RPE 10
5
Romanian Deadlift (Barbell)
2
5-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Nordic Curl
2
5-10 reps
RPE 10
2
Seated Calf Raise
2
5-10 reps
RPE 10
3
Leg Press (45 Degrees)
1
5-10 reps
RPE 10
4
Leg Extension
2
5-10 reps
RPE 10
5
Romanian Deadlift (Barbell)
2
5-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Nordic Curl
2
5-10 reps
RPE 10
2
Seated Calf Raise
2
5-10 reps
RPE 10
3
Leg Press (45 Degrees)
1
5-10 reps
RPE 10
4
Leg Extension
2
5-10 reps
RPE 10
5
Romanian Deadlift (Barbell)
2
5-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Nordic Curl
2
5-10 reps
RPE 10
2
Seated Calf Raise
2
5-10 reps
RPE 10
3
Leg Press (45 Degrees)
1
5-10 reps
RPE 10
4
Leg Extension
2
5-10 reps
RPE 10
5
Romanian Deadlift (Barbell)
2
5-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
2
5-10 reps
RPE 10
2
Barbell Row
2
5-10 reps
RPE 10
3
Seated Row (Machine)
2
5-10 reps
RPE 10
4
Incline Bench Press (Smith Machine)
2
5-10 reps
RPE 10
5
Chest Fly (Cable)
2
5-10 reps
RPE 10
6
Shoulder Press (Machine)
2
5-10 reps
RPE 10
7
Lateral Raises
2
5-10 reps
RPE 10
8
Rear Delt Fly (Cable)
2
5-10 reps
RPE 10
9
Preacher Curl (EZ Bar)
2
5-10 reps
RPE 10
10
Reverse Bicep Curl (EZ Bar)
2
5-10 reps
RPE 10
11
Tricep Pushdown (Cable)
2
5-10 reps
RPE 10
12
Overhead Tricep Extension (Cable)
2
5-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
2
5-10 reps
RPE 10
2
Barbell Row
2
5-10 reps
RPE 10
3
Seated Row (Machine)
2
5-10 reps
RPE 10
4
Incline Bench Press (Smith Machine)
2
5-10 reps
RPE 10
5
Chest Fly (Cable)
2
5-10 reps
RPE 10
6
Shoulder Press (Machine)
2
5-10 reps
RPE 10
7
Lateral Raises
2
5-10 reps
RPE 10
8
Rear Delt Fly (Cable)
2
5-10 reps
RPE 10
9
Preacher Curl (EZ Bar)
2
5-10 reps
RPE 10
10
Reverse Bicep Curl (EZ Bar)
2
5-10 reps
RPE 10
11
Tricep Pushdown (Cable)
2
5-10 reps
RPE 10
12
Overhead Tricep Extension (Cable)
2
5-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
2
5-10 reps
RPE 10
2
Barbell Row
2
5-10 reps
RPE 10
3
Seated Row (Machine)
2
5-10 reps
RPE 10
4
Incline Bench Press (Smith Machine)
2
5-10 reps
RPE 10
5
Chest Fly (Cable)
2
5-10 reps
RPE 10
6
Shoulder Press (Machine)
2
5-10 reps
RPE 10
7
Lateral Raises
2
5-10 reps
RPE 10
8
Rear Delt Fly (Cable)
2
5-10 reps
RPE 10
9
Preacher Curl (EZ Bar)
2
5-10 reps
RPE 10
10
Reverse Bicep Curl (EZ Bar)
2
5-10 reps
RPE 10
11
Tricep Pushdown (Cable)
2
5-10 reps
RPE 10
12
Overhead Tricep Extension (Cable)
2
5-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
2
5-10 reps
RPE 10
2
Barbell Row
2
5-10 reps
RPE 10
3
Seated Row (Machine)
2
5-10 reps
RPE 10
4
Incline Bench Press (Smith Machine)
2
5-10 reps
RPE 10
5
Chest Fly (Cable)
2
5-10 reps
RPE 10
6
Shoulder Press (Machine)
2
5-10 reps
RPE 10
7
Lateral Raises
2
5-10 reps
RPE 10
8
Rear Delt Fly (Cable)
2
5-10 reps
RPE 10
9
Preacher Curl (EZ Bar)
2
5-10 reps
RPE 10
10
Reverse Bicep Curl (EZ Bar)
2
5-10 reps
RPE 10
11
Tricep Pushdown (Cable)
2
5-10 reps
RPE 10
12
Overhead Tricep Extension (Cable)
2
5-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
2
5-10 reps
RPE 10
2
Barbell Row
2
5-10 reps
RPE 10
3
Seated Row (Machine)
2
5-10 reps
RPE 10
4
Incline Bench Press (Smith Machine)
2
5-10 reps
RPE 10
5
Chest Fly (Cable)
2
5-10 reps
RPE 10
6
Shoulder Press (Machine)
2
5-10 reps
RPE 10
7
Lateral Raises
2
5-10 reps
RPE 10
8
Rear Delt Fly (Cable)
2
5-10 reps
RPE 10
9
Preacher Curl (EZ Bar)
2
5-10 reps
RPE 10
10
Reverse Bicep Curl (EZ Bar)
2
5-10 reps
RPE 10
11
Tricep Pushdown (Cable)
2
5-10 reps
RPE 10
12
Overhead Tricep Extension (Cable)
2
5-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
2
5-10 reps
RPE 10
2
Barbell Row
2
5-10 reps
RPE 10
3
Seated Row (Machine)
2
5-10 reps
RPE 10
4
Incline Bench Press (Smith Machine)
2
5-10 reps
RPE 10
5
Chest Fly (Cable)
2
5-10 reps
RPE 10
6
Shoulder Press (Machine)
2
5-10 reps
RPE 10
7
Lateral Raises
2
5-10 reps
RPE 10
8
Rear Delt Fly (Cable)
2
5-10 reps
RPE 10
9
Preacher Curl (EZ Bar)
2
5-10 reps
RPE 10
10
Reverse Bicep Curl (EZ Bar)
2
5-10 reps
RPE 10
11
Tricep Pushdown (Cable)
2
5-10 reps
RPE 10
12
Overhead Tricep Extension (Cable)
2
5-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
2
5-10 reps
RPE 10
2
Barbell Row
2
5-10 reps
RPE 10
3
Seated Row (Machine)
2
5-10 reps
RPE 10
4
Incline Bench Press (Smith Machine)
2
5-10 reps
RPE 10
5
Chest Fly (Cable)
2
5-10 reps
RPE 10
6
Shoulder Press (Machine)
2
5-10 reps
RPE 10
7
Lateral Raises
2
5-10 reps
RPE 10
8
Rear Delt Fly (Cable)
2
5-10 reps
RPE 10
9
Preacher Curl (EZ Bar)
2
5-10 reps
RPE 10
10
Reverse Bicep Curl (EZ Bar)
2
5-10 reps
RPE 10
11
Tricep Pushdown (Cable)
2
5-10 reps
RPE 10
12
Overhead Tricep Extension (Cable)
2
5-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
2
5-10 reps
RPE 10
2
Barbell Row
2
5-10 reps
RPE 10
3
Seated Row (Machine)
2
5-10 reps
RPE 10
4
Incline Bench Press (Smith Machine)
2
5-10 reps
RPE 10
5
Chest Fly (Cable)
2
5-10 reps
RPE 10
6
Shoulder Press (Machine)
2
5-10 reps
RPE 10
7
Lateral Raises
2
5-10 reps
RPE 10
8
Rear Delt Fly (Cable)
2
5-10 reps
RPE 10
9
Preacher Curl (EZ Bar)
2
5-10 reps
RPE 10
10
Reverse Bicep Curl (EZ Bar)
2
5-10 reps
RPE 10
11
Tricep Pushdown (Cable)
2
5-10 reps
RPE 10
12
Overhead Tricep Extension (Cable)
2
5-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
2
5-10 reps
RPE 10
2
Barbell Row
2
5-10 reps
RPE 10
3
Seated Row (Machine)
2
5-10 reps
RPE 10
4
Incline Bench Press (Smith Machine)
2
5-10 reps
RPE 10
5
Chest Fly (Cable)
2
5-10 reps
RPE 10
6
Shoulder Press (Machine)
2
5-10 reps
RPE 10
7
Lateral Raises
2
5-10 reps
RPE 10
8
Rear Delt Fly (Cable)
2
5-10 reps
RPE 10
9
Preacher Curl (EZ Bar)
2
5-10 reps
RPE 10
10
Reverse Bicep Curl (EZ Bar)
2
5-10 reps
RPE 10
11
Tricep Pushdown (Cable)
2
5-10 reps
RPE 10
12
Overhead Tricep Extension (Cable)
2
5-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
2
5-10 reps
RPE 10
2
Barbell Row
2
5-10 reps
RPE 10
3
Seated Row (Machine)
2
5-10 reps
RPE 10
4
Incline Bench Press (Smith Machine)
2
5-10 reps
RPE 10
5
Chest Fly (Cable)
2
5-10 reps
RPE 10
6
Shoulder Press (Machine)
2
5-10 reps
RPE 10
7
Lateral Raises
2
5-10 reps
RPE 10
8
Rear Delt Fly (Cable)
2
5-10 reps
RPE 10
9
Preacher Curl (EZ Bar)
2
5-10 reps
RPE 10
10
Reverse Bicep Curl (EZ Bar)
2
5-10 reps
RPE 10
11
Tricep Pushdown (Cable)
2
5-10 reps
RPE 10
12
Overhead Tricep Extension (Cable)
2
5-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
2
5-10 reps
RPE 10
2
Barbell Row
2
5-10 reps
RPE 10
3
Seated Row (Machine)
2
5-10 reps
RPE 10
4
Incline Bench Press (Smith Machine)
2
5-10 reps
RPE 10
5
Chest Fly (Cable)
2
5-10 reps
RPE 10
6
Shoulder Press (Machine)
2
5-10 reps
RPE 10
7
Lateral Raises
2
5-10 reps
RPE 10
8
Rear Delt Fly (Cable)
2
5-10 reps
RPE 10
9
Preacher Curl (EZ Bar)
2
5-10 reps
RPE 10
10
Reverse Bicep Curl (EZ Bar)
2
5-10 reps
RPE 10
11
Tricep Pushdown (Cable)
2
5-10 reps
RPE 10
12
Overhead Tricep Extension (Cable)
2
5-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
2
5-10 reps
RPE 10
2
Barbell Row
2
5-10 reps
RPE 10
3
Seated Row (Machine)
2
5-10 reps
RPE 10
4
Incline Bench Press (Smith Machine)
2
5-10 reps
RPE 10
5
Chest Fly (Cable)
2
5-10 reps
RPE 10
6
Shoulder Press (Machine)
2
5-10 reps
RPE 10
7
Lateral Raises
2
5-10 reps
RPE 10
8
Rear Delt Fly (Cable)
2
5-10 reps
RPE 10
9
Preacher Curl (EZ Bar)
2
5-10 reps
RPE 10
10
Reverse Bicep Curl (EZ Bar)
2
5-10 reps
RPE 10
11
Tricep Pushdown (Cable)
2
5-10 reps
RPE 10
12
Overhead Tricep Extension (Cable)
2
5-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
2
5-10 reps
RPE 10
2
Barbell Row
2
5-10 reps
RPE 10
3
Seated Row (Machine)
2
5-10 reps
RPE 10
4
Incline Bench Press (Smith Machine)
2
5-10 reps
RPE 10
5
Chest Fly (Cable)
2
5-10 reps
RPE 10
6
Shoulder Press (Machine)
2
5-10 reps
RPE 10
7
Lateral Raises
2
5-10 reps
RPE 10
8
Rear Delt Fly (Cable)
2
5-10 reps
RPE 10
9
Preacher Curl (EZ Bar)
2
5-10 reps
RPE 10
10
Reverse Bicep Curl (EZ Bar)
2
5-10 reps
RPE 10
11
Tricep Pushdown (Cable)
2
5-10 reps
RPE 10
12
Overhead Tricep Extension (Cable)
2
5-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
2
5-10 reps
RPE 10
2
Barbell Row
2
5-10 reps
RPE 10
3
Seated Row (Machine)
2
5-10 reps
RPE 10
4
Incline Bench Press (Smith Machine)
2
5-10 reps
RPE 10
5
Chest Fly (Cable)
2
5-10 reps
RPE 10
6
Shoulder Press (Machine)
2
5-10 reps
RPE 10
7
Lateral Raises
2
5-10 reps
RPE 10
8
Rear Delt Fly (Cable)
2
5-10 reps
RPE 10
9
Preacher Curl (EZ Bar)
2
5-10 reps
RPE 10
10
Reverse Bicep Curl (EZ Bar)
2
5-10 reps
RPE 10
11
Tricep Pushdown (Cable)
2
5-10 reps
RPE 10
12
Overhead Tricep Extension (Cable)
2
5-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
2
5-10 reps
RPE 10
2
Barbell Row
2
5-10 reps
RPE 10
3
Seated Row (Machine)
2
5-10 reps
RPE 10
4
Incline Bench Press (Smith Machine)
2
5-10 reps
RPE 10
5
Chest Fly (Cable)
2
5-10 reps
RPE 10
6
Shoulder Press (Machine)
2
5-10 reps
RPE 10
7
Lateral Raises
2
5-10 reps
RPE 10
8
Rear Delt Fly (Cable)
2
5-10 reps
RPE 10
9
Preacher Curl (EZ Bar)
2
5-10 reps
RPE 10
10
Reverse Bicep Curl (EZ Bar)
2
5-10 reps
RPE 10
11
Tricep Pushdown (Cable)
2
5-10 reps
RPE 10
12
Overhead Tricep Extension (Cable)
2
5-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
2
5-10 reps
RPE 10
2
Barbell Row
2
5-10 reps
RPE 10
3
Seated Row (Machine)
2
5-10 reps
RPE 10
4
Incline Bench Press (Smith Machine)
2
5-10 reps
RPE 10
5
Chest Fly (Cable)
2
5-10 reps
RPE 10
6
Shoulder Press (Machine)
2
5-10 reps
RPE 10
7
Lateral Raises
2
5-10 reps
RPE 10
8
Rear Delt Fly (Cable)
2
5-10 reps
RPE 10
9
Preacher Curl (EZ Bar)
2
5-10 reps
RPE 10
10
Reverse Bicep Curl (EZ Bar)
2
5-10 reps
RPE 10
11
Tricep Pushdown (Cable)
2
5-10 reps
RPE 10
12
Overhead Tricep Extension (Cable)
2
5-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
2
5-10 reps
RPE 10
2
Barbell Row
2
5-10 reps
RPE 10
3
Seated Row (Machine)
2
5-10 reps
RPE 10
4
Incline Bench Press (Smith Machine)
2
5-10 reps
RPE 10
5
Chest Fly (Cable)
2
5-10 reps
RPE 10
6
Shoulder Press (Machine)
2
5-10 reps
RPE 10
7
Lateral Raises
2
5-10 reps
RPE 10
8
Rear Delt Fly (Cable)
2
5-10 reps
RPE 10
9
Preacher Curl (EZ Bar)
2
5-10 reps
RPE 10
10
Reverse Bicep Curl (EZ Bar)
2
5-10 reps
RPE 10
11
Tricep Pushdown (Cable)
2
5-10 reps
RPE 10
12
Overhead Tricep Extension (Cable)
2
5-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
2
5-10 reps
RPE 10
2
Barbell Row
2
5-10 reps
RPE 10
3
Seated Row (Machine)
2
5-10 reps
RPE 10
4
Incline Bench Press (Smith Machine)
2
5-10 reps
RPE 10
5
Chest Fly (Cable)
2
5-10 reps
RPE 10
6
Shoulder Press (Machine)
2
5-10 reps
RPE 10
7
Lateral Raises
2
5-10 reps
RPE 10
8
Rear Delt Fly (Cable)
2
5-10 reps
RPE 10
9
Preacher Curl (EZ Bar)
2
5-10 reps
RPE 10
10
Reverse Bicep Curl (EZ Bar)
2
5-10 reps
RPE 10
11
Tricep Pushdown (Cable)
2
5-10 reps
RPE 10
12
Overhead Tricep Extension (Cable)
2
5-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Nordic Curl
2
5-10 reps
RPE 10
2
Seated Calf Raise
2
5-10 reps
RPE 10
3
Leg Press (45 Degrees)
1
5-10 reps
RPE 10
4
Leg Extension
2
5-10 reps
RPE 10
5
Romanian Deadlift (Barbell)
2
5-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Nordic Curl
2
5-10 reps
RPE 10
2
Seated Calf Raise
2
5-10 reps
RPE 10
3
Leg Press (45 Degrees)
1
5-10 reps
RPE 10
4
Leg Extension
2
5-10 reps
RPE 10
5
Romanian Deadlift (Barbell)
2
5-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Nordic Curl
2
5-10 reps
RPE 10
2
Seated Calf Raise
2
5-10 reps
RPE 10
3
Leg Press (45 Degrees)
1
5-10 reps
RPE 10
4
Leg Extension
2
5-10 reps
RPE 10
5
Romanian Deadlift (Barbell)
2
5-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Nordic Curl
2
5-10 reps
RPE 10
2
Seated Calf Raise
2
5-10 reps
RPE 10
3
Leg Press (45 Degrees)
1
5-10 reps
RPE 10
4
Leg Extension
2
5-10 reps
RPE 10
5
Romanian Deadlift (Barbell)
2
5-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Nordic Curl
2
5-10 reps
RPE 10
2
Seated Calf Raise
2
5-10 reps
RPE 10
3
Leg Press (45 Degrees)
1
5-10 reps
RPE 10
4
Leg Extension
2
5-10 reps
RPE 10
5
Romanian Deadlift (Barbell)
2
5-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Nordic Curl
2
5-10 reps
RPE 10
2
Seated Calf Raise
2
5-10 reps
RPE 10
3
Leg Press (45 Degrees)
1
5-10 reps
RPE 10
4
Leg Extension
2
5-10 reps
RPE 10
5
Romanian Deadlift (Barbell)
2
5-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Nordic Curl
2
5-10 reps
RPE 10
2
Seated Calf Raise
2
5-10 reps
RPE 10
3
Leg Press (45 Degrees)
1
5-10 reps
RPE 10
4
Leg Extension
2
5-10 reps
RPE 10
5
Romanian Deadlift (Barbell)
2
5-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Nordic Curl
2
5-10 reps
RPE 10
2
Seated Calf Raise
2
5-10 reps
RPE 10
3
Leg Press (45 Degrees)
1
5-10 reps
RPE 10
4
Leg Extension
2
5-10 reps
RPE 10
5
Romanian Deadlift (Barbell)
2
5-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Nordic Curl
2
5-10 reps
RPE 10
2
Seated Calf Raise
2
5-10 reps
RPE 10
3
Leg Press (45 Degrees)
1
5-10 reps
RPE 10
4
Leg Extension
2
5-10 reps
RPE 10
5
Romanian Deadlift (Barbell)
2
5-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Nordic Curl
2
5-10 reps
RPE 10
2
Seated Calf Raise
2
5-10 reps
RPE 10
3
Leg Press (45 Degrees)
1
5-10 reps
RPE 10
4
Leg Extension
2
5-10 reps
RPE 10
5
Romanian Deadlift (Barbell)
2
5-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Nordic Curl
2
5-10 reps
RPE 10
2
Seated Calf Raise
2
5-10 reps
RPE 10
3
Leg Press (45 Degrees)
1
5-10 reps
RPE 10
4
Leg Extension
2
5-10 reps
RPE 10
5
Romanian Deadlift (Barbell)
2
5-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Nordic Curl
2
5-10 reps
RPE 10
2
Seated Calf Raise
2
5-10 reps
RPE 10
3
Leg Press (45 Degrees)
1
5-10 reps
RPE 10
4
Leg Extension
2
5-10 reps
RPE 10
5
Romanian Deadlift (Barbell)
2
5-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Nordic Curl
2
5-10 reps
RPE 10
2
Seated Calf Raise
2
5-10 reps
RPE 10
3
Leg Press (45 Degrees)
1
5-10 reps
RPE 10
4
Leg Extension
2
5-10 reps
RPE 10
5
Romanian Deadlift (Barbell)
2
5-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Nordic Curl
2
5-10 reps
RPE 10
2
Seated Calf Raise
2
5-10 reps
RPE 10
3
Leg Press (45 Degrees)
1
5-10 reps
RPE 10
4
Leg Extension
2
5-10 reps
RPE 10
5
Romanian Deadlift (Barbell)
2
5-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Nordic Curl
2
5-10 reps
RPE 10
2
Seated Calf Raise
2
5-10 reps
RPE 10
3
Leg Press (45 Degrees)
1
5-10 reps
RPE 10
4
Leg Extension
2
5-10 reps
RPE 10
5
Romanian Deadlift (Barbell)
2
5-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Nordic Curl
2
5-10 reps
RPE 10
2
Seated Calf Raise
2
5-10 reps
RPE 10
3
Leg Press (45 Degrees)
1
5-10 reps
RPE 10
4
Leg Extension
2
5-10 reps
RPE 10
5
Romanian Deadlift (Barbell)
2
5-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Nordic Curl
2
5-10 reps
RPE 10
2
Seated Calf Raise
2
5-10 reps
RPE 10
3
Leg Press (45 Degrees)
1
5-10 reps
RPE 10
4
Leg Extension
2
5-10 reps
RPE 10
5
Romanian Deadlift (Barbell)
2
5-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Nordic Curl
2
5-10 reps
RPE 10
2
Seated Calf Raise
2
5-10 reps
RPE 10
3
Leg Press (45 Degrees)
1
5-10 reps
RPE 10
4
Leg Extension
2
5-10 reps
RPE 10
5
Romanian Deadlift (Barbell)
2
5-10 reps
RPE 10
Week 1
1 / 18 Weeks
Day 1
1
Lat Pulldown (Neutral Grip)
2 Sets
5-10 Reps
@10
2
Barbell Row
2 Sets
5-10 Reps
@10
3
Seated Row (Machine)
2 Sets
5-10 Reps
@10
4
Incline Bench Press (Smith Machine)
2 Sets
5-10 Reps
@10
5
Chest Fly (Cable)
2 Sets
5-10 Reps
@10
6
Shoulder Press (Machine)
2 Sets
5-10 Reps
@10
7
Lateral Raises
2 Sets
5-10 Reps
@10
8
Rear Delt Fly (Cable)
2 Sets
5-10 Reps
@10
9
Preacher Curl (EZ Bar)
2 Sets
5-10 Reps
@10
10
Reverse Bicep Curl (EZ Bar)
2 Sets
5-10 Reps
@10
11
Tricep Pushdown (Cable)
2 Sets
5-10 Reps
@10
12
Overhead Tricep Extension (Cable)
2 Sets
5-10 Reps
@10
Day 2
1
Nordic Curl
2 Sets
5-10 Reps
@10
2
Seated Calf Raise
2 Sets
5-10 Reps
@10
3
Leg Press (45 Degrees)
1 Set
5-10 Reps
@10
4
Leg Extension
2 Sets
5-10 Reps
@10
5
Romanian Deadlift (Barbell)
2 Sets
5-10 Reps
@10
Day 3
1
Lat Pulldown (Neutral Grip)
2 Sets
5-10 Reps
@10
2
Barbell Row
2 Sets
5-10 Reps
@10
3
Seated Row (Machine)
2 Sets
5-10 Reps
@10
4
Incline Bench Press (Smith Machine)
2 Sets
5-10 Reps
@10
5
Chest Fly (Cable)
2 Sets
5-10 Reps
@10
6
Shoulder Press (Machine)
2 Sets
5-10 Reps
@10
7
Lateral Raises
2 Sets
5-10 Reps
@10
8
Rear Delt Fly (Cable)
2 Sets
5-10 Reps
@10
9
Preacher Curl (EZ Bar)
2 Sets
5-10 Reps
@10
10
Reverse Bicep Curl (EZ Bar)
2 Sets
5-10 Reps
@10
11
Tricep Pushdown (Cable)
2 Sets
5-10 Reps
@10
12
Overhead Tricep Extension (Cable)
2 Sets
5-10 Reps
@10
Day 4
1
Nordic Curl
2 Sets
5-10 Reps
@10
2
Seated Calf Raise
2 Sets
5-10 Reps
@10
3
Leg Press (45 Degrees)
1 Set
5-10 Reps
@10
4
Leg Extension
2 Sets
5-10 Reps
@10
5
Romanian Deadlift (Barbell)
2 Sets
5-10 Reps
@10