logo
BoostcampPNG

U/L Hypertrophy

by
1 athletes joined

Program Description

Build muscle, look swole

Program Overview

  • Level
    Beginner, Novice
  • Goal
    Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    18 weeks
  • Time Per Workout
    70 minutes
  • Created
    Nov 14, 2025 04:18
  • Last Edited
    Feb 20, 2026 09:19
Muscle Engagement
Front
Back
MuscleSet
Hamstrings
10.2%
Upper Back
9.7%
Calves
8.3%
Biceps
7.8%
Quadriceps
7.7%
Abs
7.3%
Triceps
7.2%
Glutes
6.5%
Front Delts
6.1%
Middle Delts
6%
Chest
5.6%
Lats
5%
Rear Delts
3.9%
Abductors
3.2%
Adductors
2.8%
Lower Back
1.7%
Forearms
1.1%
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
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
WEEK 13
WEEK 14
WEEK 15
WEEK 16
WEEK 17
WEEK 18
Day 1
#
Exercise
Sets
Reps
Intensity
1
Kelso Shrug
2
8 reps
RPE 7.5-10
2
Lateral Raise (Cable)
2
8 reps
RPE 7.5-10
3
Bicep Curl (Machine)
2
8 reps
RPE 7.5-8
4
Pec Deck (Machine)
2
8 reps
RPE 7.5-8
5
Wide Grip Lat Pulldown
2
8 reps
RPE 7.5-8
6
JM Press (Smith Machine)
2
8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
2
8 reps
RPE 7.5-10
2
Kelso Shrug
2
8 reps
RPE 7.5-10
3
Pec Deck (Machine)
2
8 reps
RPE 7.5-8
4
Overhead Tricep Extension (Cable)
2
8 reps
RPE 7.5-8
5
Wide Grip Lat Pulldown
2
8 reps
RPE 7.5-8
6
Bicep Curl (Machine)
2
8 reps
RPE 7.5-8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
2
8 reps
RPE 7.5-10
2
Kelso Shrug
2
8 reps
RPE 7.5-10
3
Pec Deck (Machine)
2
8 reps
RPE 7.5-8
4
Overhead Tricep Extension (Cable)
2
8 reps
RPE 7.5-8
5
Wide Grip Lat Pulldown
2
8 reps
RPE 7.5-8
6
Bicep Curl (Machine)
2
8 reps
RPE 7.5-8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Kelso Shrug
2
8 reps
RPE 7.5-10
2
Lateral Raise (Cable)
2
8 reps
RPE 7.5-10
3
Bicep Curl (Machine)
2
8 reps
RPE 7.5-8
4
Pec Deck (Machine)
2
8 reps
RPE 7.5-8
5
Wide Grip Lat Pulldown
2
8 reps
RPE 7.5-8
6
Overhead Tricep Extension (Cable)
2
8 reps
RPE 7.5-8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Kelso Shrug
2
8 reps
RPE 7.5-10
2
Lateral Raise (Cable)
2
8 reps
RPE 7.5-10
3
Bicep Curl (Machine)
2
8 reps
RPE 7.5-8
4
Pec Deck (Machine)
2
8 reps
RPE 7.5-8
5
Wide Grip Lat Pulldown
2
8 reps
RPE 7.5-8
6
Overhead Tricep Extension (Cable)
2
8 reps
RPE 7.5-8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Kelso Shrug
2
8 reps
RPE 7.5-10
2
Lateral Raise (Cable)
2
8 reps
RPE 7.5-10
3
Bicep Curl (Machine)
2
8 reps
RPE 7.5-8
4
Pec Deck (Machine)
2
8 reps
RPE 7.5-8
5
Wide Grip Lat Pulldown
2
8 reps
RPE 7.5-8
6
Overhead Tricep Extension (Cable)
2
8 reps
RPE 7.5-8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Kelso Shrug
2
8 reps
RPE 7.5-10
2
Lateral Raise (Cable)
2
8 reps
RPE 7.5-10
3
Bicep Curl (Machine)
2
8 reps
RPE 7.5-8
4
Pec Deck (Machine)
2
8 reps
RPE 7.5-8
5
Wide Grip Lat Pulldown
2
8 reps
RPE 7.5-8
6
Overhead Tricep Extension (Cable)
2
8 reps
RPE 7.5-8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Kelso Shrug
2
8 reps
RPE 7.5-10
2
Lateral Raise (Cable)
2
8 reps
RPE 7.5-10
3
Bicep Curl (Machine)
2
8 reps
RPE 7.5-8
4
Pec Deck (Machine)
2
8 reps
RPE 7.5-8
5
Wide Grip Lat Pulldown
2
8 reps
RPE 7.5-8
6
Overhead Tricep Extension (Cable)
2
8 reps
RPE 7.5-8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Kelso Shrug
2
8 reps
RPE 7.5-10
2
Lateral Raise (Cable)
2
8 reps
RPE 7.5-10
3
Bicep Curl (Machine)
2
8 reps
RPE 7.5-8
4
Pec Deck (Machine)
2
8 reps
RPE 7.5-8
5
Wide Grip Lat Pulldown
2
8 reps
RPE 7.5-8
6
JM Press (Smith Machine)
2
8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Kelso Shrug
2
8 reps
RPE 7.5-10
2
Lateral Raise (Cable)
2
8 reps
RPE 7.5-10
3
Bicep Curl (Machine)
2
8 reps
RPE 7.5-8
4
Pec Deck (Machine)
2
8 reps
RPE 7.5-8
5
Wide Grip Lat Pulldown
2
8 reps
RPE 7.5-8
6
JM Press (Smith Machine)
2
8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Kelso Shrug
2
8 reps
RPE 7.5-10
2
Lateral Raise (Cable)
2
8 reps
RPE 7.5-10
3
Bicep Curl (Machine)
2
8 reps
RPE 7.5-8
4
Pec Deck (Machine)
2
8 reps
RPE 7.5-8
5
Wide Grip Lat Pulldown
2
8 reps
RPE 7.5-8
6
JM Press (Smith Machine)
2
8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Kelso Shrug
2
8 reps
RPE 7.5-10
2
Lateral Raise (Cable)
2
8 reps
RPE 7.5-10
3
Bicep Curl (Machine)
2
8 reps
RPE 7.5-8
4
Pec Deck (Machine)
2
8 reps
RPE 7.5-8
5
Wide Grip Lat Pulldown
2
8 reps
RPE 7.5-8
6
JM Press (Smith Machine)
2
8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Kelso Shrug
2
8 reps
RPE 7.5-10
2
Lateral Raise (Cable)
2
8 reps
RPE 7.5-10
3
Bicep Curl (Machine)
2
8 reps
RPE 7.5-8
4
Pec Deck (Machine)
2
8 reps
RPE 7.5-8
5
Wide Grip Lat Pulldown
2
8 reps
RPE 7.5-8
6
JM Press (Smith Machine)
2
8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Kelso Shrug
2
8 reps
RPE 7.5-10
2
Lateral Raise (Cable)
2
8 reps
RPE 7.5-10
3
Bicep Curl (Machine)
2
8 reps
RPE 7.5-8
4
Pec Deck (Machine)
2
8 reps
RPE 7.5-8
5
Wide Grip Lat Pulldown
2
8 reps
RPE 7.5-8
6
JM Press (Smith Machine)
2
8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Kelso Shrug
2
8 reps
RPE 7.5-10
2
Lateral Raise (Cable)
2
8 reps
RPE 7.5-10
3
Bicep Curl (Machine)
2
8 reps
RPE 7.5-8
4
Pec Deck (Machine)
2
8 reps
RPE 7.5-8
5
Wide Grip Lat Pulldown
2
8 reps
RPE 7.5-8
6
JM Press (Smith Machine)
2
8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Kelso Shrug
2
8 reps
RPE 7.5-10
2
Lateral Raise (Cable)
2
8 reps
RPE 7.5-10
3
Bicep Curl (Machine)
2
8 reps
RPE 7.5-8
4
Pec Deck (Machine)
2
8 reps
RPE 7.5-8
5
Wide Grip Lat Pulldown
2
8 reps
RPE 7.5-8
6
JM Press (Smith Machine)
2
8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Kelso Shrug
2
8 reps
RPE 7.5-10
2
Lateral Raise (Cable)
2
8 reps
RPE 7.5-10
3
Bicep Curl (Machine)
2
8 reps
RPE 7.5-8
4
Pec Deck (Machine)
2
8 reps
RPE 7.5-8
5
Wide Grip Lat Pulldown
2
8 reps
RPE 7.5-8
6
JM Press (Smith Machine)
2
8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Kelso Shrug
2
8 reps
RPE 7.5-10
2
Lateral Raise (Cable)
2
8 reps
RPE 7.5-10
3
Bicep Curl (Machine)
2
8 reps
RPE 7.5-8
4
Pec Deck (Machine)
2
8 reps
RPE 7.5-8
5
Wide Grip Lat Pulldown
2
8 reps
RPE 7.5-8
6
JM Press (Smith Machine)
2
8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cable Crunch
2
8 reps
RPE 7.5-10
2
Leg Extension
2
8 reps
RPE 7.5-10
3
Single-Leg Leg Curl
2
8 reps
RPE 7.5-10
4
Calf Raise (Machine)
3
8 reps
RPE 7.5-10
5
Hip Adductor (Machine)
2
8 reps
RPE 7.5-10
6
Stiff Leg Deadlift
2
8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
8 reps
RPE 7.5-10
2
Cable Crunch
2
8 reps
RPE 7.5-10
3
Leg Extension
2
8 reps
RPE 7.5-10
4
Single-Leg Leg Curl
2
8 reps
RPE 7.5-10
5
Calf Raise (Machine)
3
8 reps
RPE 7.5-10
6
Hip Adductor (Machine)
2
8 reps
RPE 7.5-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
8 reps
RPE 7.5-10
2
Cable Crunch
2
8 reps
RPE 7.5-10
3
Leg Extension
2
8 reps
RPE 7.5-10
4
Single-Leg Leg Curl
2
8 reps
RPE 7.5-10
5
Calf Raise (Machine)
3
8 reps
RPE 7.5-10
6
Hip Adductor (Machine)
2
8 reps
RPE 7.5-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
8 reps
RPE 7.5-10
2
Cable Crunch
2
8 reps
RPE 7.5-10
3
Leg Extension
2
8 reps
RPE 7.5-10
4
Single-Leg Leg Curl
2
8 reps
RPE 7.5-10
5
Calf Raise (Machine)
3
8 reps
RPE 7.5-10
6
Hip Adductor (Machine)
2
8 reps
RPE 7.5-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
8 reps
RPE 7.5-10
2
Cable Crunch
2
8 reps
RPE 7.5-10
3
Leg Extension
2
8 reps
RPE 7.5-10
4
Single-Leg Leg Curl
2
8 reps
RPE 7.5-10
5
Calf Raise (Machine)
3
8 reps
RPE 7.5-10
6
Hip Adductor (Machine)
2
8 reps
RPE 7.5-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
8 reps
RPE 7.5-10
2
Cable Crunch
2
8 reps
RPE 7.5-10
3
Leg Extension
2
8 reps
RPE 7.5-10
4
Single-Leg Leg Curl
2
8 reps
RPE 7.5-10
5
Calf Raise (Machine)
3
8 reps
RPE 7.5-10
6
Hip Adductor (Machine)
2
8 reps
RPE 7.5-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
8 reps
RPE 7.5-10
2
Cable Crunch
2
8 reps
RPE 7.5-10
3
Leg Extension
2
8 reps
RPE 7.5-10
4
Single-Leg Leg Curl
2
8 reps
RPE 7.5-10
5
Calf Raise (Machine)
3
8 reps
RPE 7.5-10
6
Hip Adductor (Machine)
2
8 reps
RPE 7.5-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
8 reps
RPE 7.5-10
2
Cable Crunch
2
8 reps
RPE 7.5-10
3
Leg Extension
2
8 reps
RPE 7.5-10
4
Single-Leg Leg Curl
2
8 reps
RPE 7.5-10
5
Calf Raise (Machine)
3
8 reps
RPE 7.5-10
6
Hip Adductor (Machine)
2
8 reps
RPE 7.5-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cable Crunch
2
8 reps
RPE 7.5-10
2
Leg Extension
2
8 reps
RPE 7.5-10
3
Single-Leg Leg Curl
2
8 reps
RPE 7.5-10
4
Calf Raise (Machine)
3
8 reps
RPE 7.5-10
5
Hip Adductor (Machine)
2
8 reps
RPE 7.5-10
6
Stiff Leg Deadlift
2
8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cable Crunch
2
8 reps
RPE 7.5-10
2
Leg Extension
2
8 reps
RPE 7.5-10
3
Single-Leg Leg Curl
2
8 reps
RPE 7.5-10
4
Calf Raise (Machine)
3
8 reps
RPE 7.5-10
5
Hip Adductor (Machine)
2
8 reps
RPE 7.5-10
6
Stiff Leg Deadlift
2
8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cable Crunch
2
8 reps
RPE 7.5-10
2
Leg Extension
2
8 reps
RPE 7.5-10
3
Single-Leg Leg Curl
2
8 reps
RPE 7.5-10
4
Calf Raise (Machine)
3
8 reps
RPE 7.5-10
5
Hip Adductor (Machine)
2
8 reps
RPE 7.5-10
6
Stiff Leg Deadlift
2
8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cable Crunch
2
8 reps
RPE 7.5-10
2
Leg Extension
2
8 reps
RPE 7.5-10
3
Single-Leg Leg Curl
2
8 reps
RPE 7.5-10
4
Calf Raise (Machine)
3
8 reps
RPE 7.5-10
5
Hip Adductor (Machine)
2
8 reps
RPE 7.5-10
6
Stiff Leg Deadlift
2
8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cable Crunch
2
8 reps
RPE 7.5-10
2
Leg Extension
2
8 reps
RPE 7.5-10
3
Single-Leg Leg Curl
2
8 reps
RPE 7.5-10
4
Calf Raise (Machine)
3
8 reps
RPE 7.5-10
5
Hip Adductor (Machine)
2
8 reps
RPE 7.5-10
6
Stiff Leg Deadlift
2
8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cable Crunch
2
8 reps
RPE 7.5-10
2
Leg Extension
2
8 reps
RPE 7.5-10
3
Single-Leg Leg Curl
2
8 reps
RPE 7.5-10
4
Calf Raise (Machine)
3
8 reps
RPE 7.5-10
5
Hip Adductor (Machine)
2
8 reps
RPE 7.5-10
6
Stiff Leg Deadlift
2
8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cable Crunch
2
8 reps
RPE 7.5-10
2
Leg Extension
2
8 reps
RPE 7.5-10
3
Single-Leg Leg Curl
2
8 reps
RPE 7.5-10
4
Calf Raise (Machine)
3
8 reps
RPE 7.5-10
5
Hip Adductor (Machine)
2
8 reps
RPE 7.5-10
6
Stiff Leg Deadlift
2
8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cable Crunch
2
8 reps
RPE 7.5-10
2
Leg Extension
2
8 reps
RPE 7.5-10
3
Single-Leg Leg Curl
2
8 reps
RPE 7.5-10
4
Calf Raise (Machine)
3
8 reps
RPE 7.5-10
5
Hip Adductor (Machine)
2
8 reps
RPE 7.5-10
6
Stiff Leg Deadlift
2
8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cable Crunch
2
8 reps
RPE 7.5-10
2
Leg Extension
2
8 reps
RPE 7.5-10
3
Single-Leg Leg Curl
2
8 reps
RPE 7.5-10
4
Calf Raise (Machine)
3
8 reps
RPE 7.5-10
5
Hip Adductor (Machine)
2
8 reps
RPE 7.5-10
6
Stiff Leg Deadlift
2
8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cable Crunch
2
8 reps
RPE 7.5-10
2
Leg Extension
2
8 reps
RPE 7.5-10
3
Single-Leg Leg Curl
2
8 reps
RPE 7.5-10
4
Calf Raise (Machine)
3
8 reps
RPE 7.5-10
5
Hip Adductor (Machine)
2
8 reps
RPE 7.5-10
6
Stiff Leg Deadlift
2
8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
2
8 reps
RPE 7.5-10
2
Hammer Curl (Dumbbell)
2
8 reps
RPE 7.5-10
3
Incline Chest Press (Machine)
2
8 reps
RPE 7.5-10
4
Seated Row (Cable)
2
8 reps
RPE 7.5-10
5
Tricep Pushdown (Cable)
2
8 reps
RPE 7.5-10
6
Single Arm Rear Delt Cable Fly
2
8 reps
RPE 7.5-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
2
8 reps
RPE 7.5-10
2
Hammer Curl (Dumbbell)
2
8 reps
RPE 7.5-10
3
Incline Chest Press (Machine)
2
8 reps
RPE 7.5-10
4
Seated Row (Cable)
2
8 reps
RPE 7.5-10
5
Tricep Pushdown (Cable)
2
8 reps
RPE 7.5-10
6
Single Arm Rear Delt Cable Fly
2
8 reps
RPE 7.5-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
2
8 reps
RPE 7.5-10
2
Hammer Curl (Dumbbell)
2
8 reps
RPE 7.5-10
3
Incline Chest Press (Machine)
2
8 reps
RPE 7.5-10
4
Seated Row (Cable)
2
8 reps
RPE 7.5-10
5
Tricep Pushdown (Cable)
2
8 reps
RPE 7.5-10
6
Single Arm Rear Delt Cable Fly
2
8 reps
RPE 7.5-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
2
8 reps
RPE 7.5-10
2
Hammer Curl (Dumbbell)
2
8 reps
RPE 7.5-10
3
Incline Chest Press (Machine)
2
8 reps
RPE 7.5-10
4
Seated Row (Cable)
2
8 reps
RPE 7.5-10
5
Tricep Pushdown (Cable)
2
8 reps
RPE 7.5-10
6
Single Arm Rear Delt Cable Fly
2
8 reps
RPE 7.5-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
2
8 reps
RPE 7.5-10
2
Hammer Curl (Dumbbell)
2
8 reps
RPE 7.5-10
3
Incline Chest Press (Machine)
2
8 reps
RPE 7.5-10
4
Seated Row (Cable)
2
8 reps
RPE 7.5-10
5
Tricep Pushdown (Cable)
2
8 reps
RPE 7.5-10
6
Single Arm Rear Delt Cable Fly
2
8 reps
RPE 7.5-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
2
8 reps
RPE 7.5-10
2
Hammer Curl (Dumbbell)
2
8 reps
RPE 7.5-10
3
Incline Chest Press (Machine)
2
8 reps
RPE 7.5-10
4
Seated Row (Cable)
2
8 reps
RPE 7.5-10
5
Tricep Pushdown (Cable)
2
8 reps
RPE 7.5-10
6
Single Arm Rear Delt Cable Fly
2
8 reps
RPE 7.5-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
2
8 reps
RPE 7.5-10
2
Hammer Curl (Dumbbell)
2
8 reps
RPE 7.5-10
3
Incline Chest Press (Machine)
2
8 reps
RPE 7.5-10
4
Seated Row (Cable)
2
8 reps
RPE 7.5-10
5
Tricep Pushdown (Cable)
2
8 reps
RPE 7.5-10
6
Single Arm Rear Delt Cable Fly
2
8 reps
RPE 7.5-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
2
8 reps
RPE 7.5-10
2
Hammer Curl (Dumbbell)
2
8 reps
RPE 7.5-10
3
Incline Chest Press (Machine)
2
8 reps
RPE 7.5-10
4
Seated Row (Cable)
2
8 reps
RPE 7.5-10
5
Tricep Pushdown (Cable)
2
8 reps
RPE 7.5-10
6
Single Arm Rear Delt Cable Fly
2
8 reps
RPE 7.5-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
2
8 reps
RPE 7.5-10
2
Hammer Curl (Dumbbell)
2
8 reps
RPE 7.5-10
3
Incline Chest Press (Machine)
2
8 reps
RPE 7.5-10
4
Seated Row (Cable)
2
8 reps
RPE 7.5-10
5
Tricep Pushdown (Cable)
2
8 reps
RPE 7.5-10
6
Single Arm Rear Delt Cable Fly
2
8 reps
RPE 7.5-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
2
8 reps
RPE 7.5-10
2
Hammer Curl (Dumbbell)
2
8 reps
RPE 7.5-10
3
Incline Chest Press (Machine)
2
8 reps
RPE 7.5-10
4
Seated Row (Cable)
2
8 reps
RPE 7.5-10
5
Tricep Pushdown (Cable)
2
8 reps
RPE 7.5-10
6
Single Arm Rear Delt Cable Fly
2
8 reps
RPE 7.5-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
2
8 reps
RPE 7.5-10
2
Hammer Curl (Dumbbell)
2
8 reps
RPE 7.5-10
3
Incline Chest Press (Machine)
2
8 reps
RPE 7.5-10
4
Seated Row (Cable)
2
8 reps
RPE 7.5-10
5
Tricep Pushdown (Cable)
2
8 reps
RPE 7.5-10
6
Single Arm Rear Delt Cable Fly
2
8 reps
RPE 7.5-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
2
8 reps
RPE 7.5-10
2
Hammer Curl (Dumbbell)
2
8 reps
RPE 7.5-10
3
Incline Chest Press (Machine)
2
8 reps
RPE 7.5-10
4
Seated Row (Cable)
2
8 reps
RPE 7.5-10
5
Tricep Pushdown (Cable)
2
8 reps
RPE 7.5-10
6
Single Arm Rear Delt Cable Fly
2
8 reps
RPE 7.5-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
2
8 reps
RPE 7.5-10
2
Hammer Curl (Dumbbell)
2
8 reps
RPE 7.5-10
3
Incline Chest Press (Machine)
2
8 reps
RPE 7.5-10
4
Seated Row (Cable)
2
8 reps
RPE 7.5-10
5
Tricep Pushdown (Cable)
2
8 reps
RPE 7.5-10
6
Single Arm Rear Delt Cable Fly
2
8 reps
RPE 7.5-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
2
8 reps
RPE 7.5-10
2
Hammer Curl (Dumbbell)
2
8 reps
RPE 7.5-10
3
Incline Chest Press (Machine)
2
8 reps
RPE 7.5-10
4
Seated Row (Cable)
2
8 reps
RPE 7.5-10
5
Tricep Pushdown (Cable)
2
8 reps
RPE 7.5-10
6
Single Arm Rear Delt Cable Fly
2
8 reps
RPE 7.5-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
2
8 reps
RPE 7.5-10
2
Hammer Curl (Dumbbell)
2
8 reps
RPE 7.5-10
3
Incline Chest Press (Machine)
2
8 reps
RPE 7.5-10
4
Seated Row (Cable)
2
8 reps
RPE 7.5-10
5
Tricep Pushdown (Cable)
2
8 reps
RPE 7.5-10
6
Single Arm Rear Delt Cable Fly
2
8 reps
RPE 7.5-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
2
8 reps
RPE 7.5-10
2
Hammer Curl (Dumbbell)
2
8 reps
RPE 7.5-10
3
Incline Chest Press (Machine)
2
8 reps
RPE 7.5-10
4
Seated Row (Cable)
2
8 reps
RPE 7.5-10
5
Tricep Pushdown (Cable)
2
8 reps
RPE 7.5-10
6
Single Arm Rear Delt Cable Fly
2
8 reps
RPE 7.5-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
2
8 reps
RPE 7.5-10
2
Hammer Curl (Dumbbell)
2
8 reps
RPE 7.5-10
3
Incline Chest Press (Machine)
2
8 reps
RPE 7.5-10
4
Seated Row (Cable)
2
8 reps
RPE 7.5-10
5
Tricep Pushdown (Cable)
2
8 reps
RPE 7.5-10
6
Single Arm Rear Delt Cable Fly
2
8 reps
RPE 7.5-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
2
8 reps
RPE 7.5-10
2
Hammer Curl (Dumbbell)
2
8 reps
RPE 7.5-10
3
Incline Chest Press (Machine)
2
8 reps
RPE 7.5-10
4
Seated Row (Cable)
2
8 reps
RPE 7.5-10
5
Tricep Pushdown (Cable)
2
8 reps
RPE 7.5-10
6
Single Arm Rear Delt Cable Fly
2
8 reps
RPE 7.5-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
8 reps
RPE 7.5-10
2
Cable Crunch
2
8 reps
RPE 10
3
Lying Leg Curl
2
8 reps
RPE 7.5-10
4
Stiff Leg Deadlift
2
8 reps
RPE 10
5
Standing Calf Raise
3
8 reps
RPE 7.5-10
6
Hip Abductor (Machine)
2
8 reps
RPE 7.5-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
8 reps
RPE 7.5-10
2
Hanging Leg Raise
2
12 reps
RPE 7.5-10
3
Lying Leg Curl
2
8 reps
RPE 7.5-10
4
Leg Extension
2
8 reps
RPE 7.5-10
5
Standing Calf Raise
3
8 reps
RPE 7.5-10
6
Hip Abductor (Machine)
2
8 reps
RPE 7.5-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
8 reps
RPE 7.5-10
2
Hanging Leg Raise
2
12 reps
RPE 7.5-10
3
Lying Leg Curl
2
8 reps
RPE 7.5-10
4
Leg Extension
2
8 reps
RPE 7.5-10
5
Standing Calf Raise
3
8 reps
RPE 7.5-10
6
Hip Abductor (Machine)
2
8 reps
RPE 7.5-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
8 reps
RPE 7.5-10
2
Hanging Leg Raise
2
12 reps
RPE 7.5-10
3
Lying Leg Curl
2
8 reps
RPE 7.5-10
4
Leg Extension
2
8 reps
RPE 7.5-10
5
Standing Calf Raise
3
8 reps
RPE 7.5-10
6
Hip Abductor (Machine)
2
8 reps
RPE 7.5-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
8 reps
RPE 7.5-10
2
Hanging Leg Raise
2
12 reps
RPE 7.5-10
3
Lying Leg Curl
2
8 reps
RPE 7.5-10
4
Leg Extension
2
8 reps
RPE 7.5-10
5
Standing Calf Raise
3
8 reps
RPE 7.5-10
6
Hip Abductor (Machine)
2
8 reps
RPE 7.5-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
8 reps
RPE 7.5-10
2
Hanging Leg Raise
2
12 reps
RPE 7.5-10
3
Lying Leg Curl
2
8 reps
RPE 7.5-10
4
Leg Extension
2
8 reps
RPE 7.5-10
5
Standing Calf Raise
3
8 reps
RPE 7.5-10
6
Hip Abductor (Machine)
2
8 reps
RPE 7.5-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
8 reps
RPE 7.5-10
2
Hanging Leg Raise
2
12 reps
RPE 7.5-10
3
Lying Leg Curl
2
8 reps
RPE 7.5-10
4
Leg Extension
2
8 reps
RPE 7.5-10
5
Standing Calf Raise
3
8 reps
RPE 7.5-10
6
Hip Abductor (Machine)
2
8 reps
RPE 7.5-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
8 reps
RPE 7.5-10
2
Hanging Leg Raise
2
12 reps
RPE 7.5-10
3
Lying Leg Curl
2
8 reps
RPE 7.5-10
4
Leg Extension
2
8 reps
RPE 7.5-10
5
Standing Calf Raise
3
8 reps
RPE 7.5-10
6
Hip Abductor (Machine)
2
8 reps
RPE 7.5-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
8 reps
RPE 7.5-10
2
Cable Crunch
2
8 reps
RPE 10
3
Lying Leg Curl
2
8 reps
RPE 7.5-10
4
Stiff Leg Deadlift
2
8 reps
RPE 10
5
Standing Calf Raise
3
8 reps
RPE 7.5-10
6
Hip Abductor (Machine)
2
8 reps
RPE 7.5-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
8 reps
RPE 7.5-10
2
Cable Crunch
2
8 reps
RPE 10
3
Lying Leg Curl
2
8 reps
RPE 7.5-10
4
Stiff Leg Deadlift
2
8 reps
RPE 10
5
Standing Calf Raise
3
8 reps
RPE 7.5-10
6
Hip Abductor (Machine)
2
8 reps
RPE 7.5-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
8 reps
RPE 7.5-10
2
Cable Crunch
2
8 reps
RPE 10
3
Lying Leg Curl
2
8 reps
RPE 7.5-10
4
Stiff Leg Deadlift
2
8 reps
RPE 10
5
Standing Calf Raise
3
8 reps
RPE 7.5-10
6
Hip Abductor (Machine)
2
8 reps
RPE 7.5-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
8 reps
RPE 7.5-10
2
Cable Crunch
2
8 reps
RPE 10
3
Lying Leg Curl
2
8 reps
RPE 7.5-10
4
Stiff Leg Deadlift
2
8 reps
RPE 10
5
Standing Calf Raise
3
8 reps
RPE 7.5-10
6
Hip Abductor (Machine)
2
8 reps
RPE 7.5-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
8 reps
RPE 7.5-10
2
Cable Crunch
2
8 reps
RPE 10
3
Lying Leg Curl
2
8 reps
RPE 7.5-10
4
Stiff Leg Deadlift
2
8 reps
RPE 10
5
Standing Calf Raise
3
8 reps
RPE 7.5-10
6
Hip Abductor (Machine)
2
8 reps
RPE 7.5-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
8 reps
RPE 7.5-10
2
Cable Crunch
2
8 reps
RPE 10
3
Lying Leg Curl
2
8 reps
RPE 7.5-10
4
Stiff Leg Deadlift
2
8 reps
RPE 10
5
Standing Calf Raise
3
8 reps
RPE 7.5-10
6
Hip Abductor (Machine)
2
8 reps
RPE 7.5-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
8 reps
RPE 7.5-10
2
Cable Crunch
2
8 reps
RPE 10
3
Lying Leg Curl
2
8 reps
RPE 7.5-10
4
Stiff Leg Deadlift
2
8 reps
RPE 10
5
Standing Calf Raise
3
8 reps
RPE 7.5-10
6
Hip Abductor (Machine)
2
8 reps
RPE 7.5-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
8 reps
RPE 7.5-10
2
Cable Crunch
2
8 reps
RPE 10
3
Lying Leg Curl
2
8 reps
RPE 7.5-10
4
Stiff Leg Deadlift
2
8 reps
RPE 10
5
Standing Calf Raise
3
8 reps
RPE 7.5-10
6
Hip Abductor (Machine)
2
8 reps
RPE 7.5-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
8 reps
RPE 7.5-10
2
Cable Crunch
2
8 reps
RPE 10
3
Lying Leg Curl
2
8 reps
RPE 7.5-10
4
Stiff Leg Deadlift
2
8 reps
RPE 10
5
Standing Calf Raise
3
8 reps
RPE 7.5-10
6
Hip Abductor (Machine)
2
8 reps
RPE 7.5-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
8 reps
RPE 7.5-10
2
Cable Crunch
2
8 reps
RPE 10
3
Lying Leg Curl
2
8 reps
RPE 7.5-10
4
Stiff Leg Deadlift
2
8 reps
RPE 10
5
Standing Calf Raise
3
8 reps
RPE 7.5-10
6
Hip Abductor (Machine)
2
8 reps
RPE 7.5-10
Week 1
1 / 18 Weeks
Day 3
1
Lateral Raise (Cable)
2 Sets
8 Reps
@7.5-10
2
Hammer Curl (Dumbbell)
2 Sets
8 Reps
@7.5-10
3
Incline Chest Press (Machine)
2 Sets
8 Reps
@7.5-10
4
Seated Row (Cable)
2 Sets
8 Reps
@7.5-10
5
Tricep Pushdown (Cable)
2 Sets
8 Reps
@7.5-10
6
Single Arm Rear Delt Cable Fly
2 Sets
8 Reps
@7.5-10
Day 1
1
Kelso Shrug
2 Sets
8 Reps
@7.5-10
2
Lateral Raise (Cable)
2 Sets
8 Reps
@7.5-10
3
Bicep Curl (Machine)
2 Sets
8 Reps
@7.5-8
4
Pec Deck (Machine)
2 Sets
8 Reps
@7.5-8
5
Wide Grip Lat Pulldown
2 Sets
8 Reps
@7.5-8
6
JM Press (Smith Machine)
2 Sets
8 Reps
@10
Day 2
1
Cable Crunch
2 Sets
8 Reps
@7.5-10
2
Leg Extension
2 Sets
8 Reps
@7.5-10
3
Single-Leg Leg Curl
2 Sets
8 Reps
@7.5-10
4
Calf Raise (Machine)
3 Sets
8 Reps
@7.5-10
5
Hip Adductor (Machine)
2 Sets
8 Reps
@7.5-10
6
Stiff Leg Deadlift
2 Sets
8 Reps
@10
Day 4
1
Leg Extension
2 Sets
8 Reps
@7.5-10
2
Cable Crunch
2 Sets
8 Reps
@10
3
Lying Leg Curl
2 Sets
8 Reps
@7.5-10
4
Stiff Leg Deadlift
2 Sets
8 Reps
@10
5
Standing Calf Raise
3 Sets
8 Reps
@7.5-10
6
Hip Abductor (Machine)
2 Sets
8 Reps
@7.5-10