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NEW UPPER 2026 RUTINE - SHOULDER AND CHEST PRIORIT

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Program Description

**NEW UPPER 2026 ROUTINE** is a dynamic 10-week program designed to transform your upper body strength and aesthetics. With 40 training days packed into a structured schedule, you'll engage in a variety of targeted exercises that focus on the chest, back, shoulders, and arms. Each session is crafted to challenge your limits, combining free weights and machines to build muscle and improve performance. Get ready to elevate your gains and redefine your upper body physique!

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Muscle & Sculpting, Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    10 weeks
  • Time Per Workout
    90 minutes
  • Created
    Feb 22, 2026 11:34
  • Last Edited
    Feb 23, 2026 12:55
Muscle Engagement
Front
Back
MuscleSet
Front Delts
12.1%
Chest
10.4%
Triceps
10.4%
Hamstrings
10.1%
Quadriceps
8.3%
Upper Back
7.7%
Lats
6.8%
Glutes
6.6%
Biceps
6%
Middle Delts
5.2%
Rear Delts
3.5%
Adductors
3.5%
Calves
3.5%
Forearms
1.7%
Lower Back
1.6%
Abs
1.6%
Abductors
0.9%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
2
6-8 reps
8-10 reps
RPE 8.5
RPE 8.5
2
T-Bar Row
1
2
6-8 reps
8-10 reps
RPE 8-9
RPE 8-9
3
Chest Fly (Cable)
3
12-15 reps
RPE 8.5-9.5
4
Wide Grip Pull-Up
3
12-15 reps
RPE 8
5
Rear Delt Fly (Machine)
3
12-15 reps
RPE 8.5-9.5
6
Tricep Pushdown (Cable)
3
12-15 reps
RPE 8.5-9.5
7
Hammer Curl (Dumbbell)
3
12-15 reps
RPE 8.5-9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
3
6-8 reps
8-10 reps
RPE 8
RPE 8
2
T-Bar Row
1
2
6-8 reps
8-10 reps
RPE 8
RPE 8
3
Chest Fly (Cable)
3
12-15 reps
RPE 8.5-9.5
4
Wide Grip Pull-Up
3
10-12 reps
RPE 8
5
Rear Delt Fly (Machine)
3
12-15 reps
RPE 8.5-9.5
6
Tricep Pushdown (Cable)
3
12 reps
RPE 8.5-9.5
7
Hammer Curl (Dumbbell)
3
12 reps
RPE 8.5-9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
3
6-8 reps
8-10 reps
RPE 9
RPE 9
2
T-Bar Row
1
3
6-8 reps
8-10 reps
RPE 9
RPE 9
3
Chest Fly (Cable)
4
10-12 reps
RPE 9.5
4
Wide Grip Pull-Up
4
10 reps
RPE 9.5
5
Rear Delt Fly (Machine)
4
10-12 reps
RPE 9.5
6
Tricep Pushdown (Cable)
4
10 reps
RPE 9.5
7
Hammer Curl (Dumbbell)
4
10 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
3
6-8 reps
8-10 reps
RPE 9
RPE 9
2
T-Bar Row
1
3
6-8 reps
8-10 reps
RPE 9
RPE 9
3
Chest Fly (Cable)
4
10-12 reps
RPE 10
4
Wide Grip Pull-Up
4
10-12 reps
RPE 10
5
Rear Delt Fly (Machine)
4
10-12 reps
RPE 10
6
Tricep Pushdown (Cable)
4
8 reps
RPE 10
7
Hammer Curl (Dumbbell)
4
8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
12-15 reps
RPE 7.5
2
T-Bar Row
2
12-15 reps
RPE 7.5
3
Chest Fly (Cable)
2
12-15 reps
RPE 7.5
4
Wide Grip Pull-Up
2
12-15 reps
RPE 7.5
5
Rear Delt Fly (Machine)
2
12-15 reps
RPE 7.5
6
Tricep Pushdown (Cable)
2
12-15 reps
RPE 7.5
7
Hammer Curl (Dumbbell)
2
12-15 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
2
6-8 reps
8-10 reps
RPE 8.5
RPE 8.5
2
T-Bar Row
1
2
6-8 reps
8-10 reps
RPE 8-9
RPE 8-9
3
Chest Fly (Cable)
3
12-15 reps
RPE 8.5-9.5
4
Wide Grip Pull-Up
3
12-15 reps
RPE 8
5
Rear Delt Fly (Machine)
3
12-15 reps
RPE 8.5-9.5
6
Tricep Pushdown (Cable)
3
12-15 reps
RPE 8.5-9.5
7
Hammer Curl (Dumbbell)
3
12-15 reps
RPE 8.5-9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
3
6-8 reps
8-10 reps
RPE 8
RPE 8
2
T-Bar Row
1
2
6-8 reps
8-10 reps
RPE 8
RPE 8
3
Chest Fly (Cable)
3
12-15 reps
RPE 8.5-9.5
4
Wide Grip Pull-Up
3
10-12 reps
RPE 8
5
Rear Delt Fly (Machine)
3
12-15 reps
RPE 8.5-9.5
6
Tricep Pushdown (Cable)
3
12 reps
RPE 8.5-9.5
7
Hammer Curl (Dumbbell)
3
12 reps
RPE 8.5-9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
3
6-8 reps
8-10 reps
RPE 9
RPE 9
2
T-Bar Row
1
3
6-8 reps
8-10 reps
RPE 9
RPE 9
3
Chest Fly (Cable)
4
10-12 reps
RPE 9.5
4
Wide Grip Pull-Up
4
10 reps
RPE 9.5
5
Rear Delt Fly (Machine)
4
10-12 reps
RPE 9.5
6
Tricep Pushdown (Cable)
4
10 reps
RPE 9.5
7
Hammer Curl (Dumbbell)
4
10 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
3
6-8 reps
8-10 reps
RPE 9
RPE 9
2
T-Bar Row
1
3
6-8 reps
8-10 reps
RPE 9
RPE 9
3
Chest Fly (Cable)
4
10-12 reps
RPE 10
4
Wide Grip Pull-Up
4
10-12 reps
RPE 10
5
Rear Delt Fly (Machine)
4
10-12 reps
RPE 10
6
Tricep Pushdown (Cable)
4
8 reps
RPE 10
7
Hammer Curl (Dumbbell)
4
8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
12-15 reps
RPE 7.5
2
T-Bar Row
2
12-15 reps
RPE 7.5
3
Chest Fly (Cable)
2
12-15 reps
RPE 7.5
4
Wide Grip Pull-Up
2
12-15 reps
RPE 7.5
5
Rear Delt Fly (Machine)
2
12-15 reps
RPE 7.5
6
Tricep Pushdown (Cable)
2
12-15 reps
RPE 7.5
7
Hammer Curl (Dumbbell)
2
12-15 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
15 reps
RPE 9
2
Hip Adductor (Machine)
3
12-15 reps
RPE 9
3
Pendulum Squat
1
2
8-10 reps
10-12 reps
RPE 8.5
RPE 8.5
4
Lying Leg Curl
3
12-15 reps
RPE 9.5
5
Leg Press (45 Degrees)
3
12-15 reps
RPE 9.5
6
Leg Extension
3
12-15 reps
RPE 9.5
7
Seated Calf Raise
3
12-15 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
12 reps
RPE 8.5
2
Hip Adductor (Machine)
3
12 reps
RPE 9.5
3
Pendulum Squat
1
2
8-10 reps
10-12 reps
RPE 8.5
RPE 8.5
4
Lying Leg Curl
3
12 reps
RPE 9.5
5
Leg Press (45 Degrees)
3
12 reps
RPE 9.5
6
Leg Extension
3
12 reps
RPE 9.5
7
Seated Calf Raise
3
12 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
4
10 reps
RPE 9.5
2
Hip Adductor (Machine)
4
10 reps
RPE 10
3
Pendulum Squat
1
2
8-10 reps
10-12 reps
RPE 9
RPE 9
4
Lying Leg Curl
4
10 reps
RPE 10
5
Leg Press (45 Degrees)
4
10 reps
RPE 10
6
Leg Extension
4
10 reps
RPE 10
7
Seated Calf Raise
4
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
4
8 reps
RPE 10
2
Hip Adductor (Machine)
4
8 reps
RPE 10
3
Pendulum Squat
1
3
8-10 reps
10-12 reps
RPE 9
RPE 9
4
Lying Leg Curl
4
8 reps
RPE 10
5
Leg Press (45 Degrees)
4
8 reps
RPE 10
6
Leg Extension
4
8 reps
RPE 10
7
Seated Calf Raise
4
8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
2
12-15 reps
RPE 7.5
2
Hip Adductor (Machine)
2
12-15 reps
RPE 7.5
3
Pendulum Squat
2
12-15 reps
RPE 7.5
4
Lying Leg Curl
2
12-15 reps
RPE 7.5
5
Leg Press (45 Degrees)
2
12-15 reps
RPE 7.5
6
Leg Extension
2
12-15 reps
RPE 7.5
7
Seated Calf Raise
2
12-15 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
15 reps
RPE 9
2
Hip Adductor (Machine)
3
12-15 reps
RPE 9
3
Pendulum Squat
1
2
8-10 reps
10-12 reps
RPE 8.5
RPE 8.5
4
Lying Leg Curl
3
12-15 reps
RPE 9.5
5
Leg Press (45 Degrees)
3
12-15 reps
RPE 9.5
6
Leg Extension
3
12-15 reps
RPE 9.5
7
Seated Calf Raise
3
12-15 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
12 reps
RPE 8.5
2
Hip Adductor (Machine)
3
12 reps
RPE 9.5
3
Pendulum Squat
1
2
8-10 reps
10-12 reps
RPE 8.5
RPE 8.5
4
Lying Leg Curl
3
12 reps
RPE 9.5
5
Leg Press (45 Degrees)
3
12 reps
RPE 9.5
6
Leg Extension
3
12 reps
RPE 9.5
7
Seated Calf Raise
3
12 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
4
10 reps
RPE 9.5
2
Hip Adductor (Machine)
4
10 reps
RPE 10
3
Pendulum Squat
1
2
8-10 reps
10-12 reps
RPE 9
RPE 9
4
Lying Leg Curl
4
10 reps
RPE 10
5
Leg Press (45 Degrees)
4
10 reps
RPE 10
6
Leg Extension
4
10 reps
RPE 10
7
Seated Calf Raise
4
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
4
8 reps
RPE 10
2
Hip Adductor (Machine)
4
8 reps
RPE 10
3
Pendulum Squat
1
3
8-10 reps
10-12 reps
RPE 9
RPE 9
4
Lying Leg Curl
4
8 reps
RPE 10
5
Leg Press (45 Degrees)
4
8 reps
RPE 10
6
Leg Extension
4
8 reps
RPE 10
7
Seated Calf Raise
4
8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
2
12-15 reps
RPE 7.5
2
Hip Adductor (Machine)
2
12-15 reps
RPE 7.5
3
Pendulum Squat
2
12-15 reps
RPE 7.5
4
Lying Leg Curl
2
12-15 reps
RPE 7.5
5
Leg Press (45 Degrees)
2
12-15 reps
RPE 7.5
6
Leg Extension
2
12-15 reps
RPE 7.5
7
Seated Calf Raise
2
12-15 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
6-8 reps
8-10 reps
RPE 8
RPE 8
2
Barbell Row
1
2
6-8 reps
8-10 reps
RPE 8
RPE 8
3
Pec Deck (Machine)
3
8-12 reps
RPE 8.5
4
Seated Wide-Grip Row (Cable)
3
8-12 reps
RPE 8.5
5
Chest Press (Machine)
3
8-12 reps
RPE 8.5
6
Seated Dip (Machine)
3
12-15 reps
RPE 8.5
7
Preacher Curl (Machine)
3
12-15 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
6-8 reps
8-10 reps
RPE 8
RPE 8
2
Barbell Row
1
2
6-8 reps
8-10 reps
RPE 8
RPE 8
3
Pec Deck (Machine)
3
8-12 reps
RPE 8.5
4
Seated Wide-Grip Row (Cable)
3
8-12 reps
RPE 8.5
5
Chest Press (Machine)
3
8-12 reps
RPE 8.5
6
Seated Dip (Machine)
3
12 reps
RPE 8.5
7
Preacher Curl (Machine)
3
12 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
6-8 reps
8-10 reps
RPE 9
RPE 9
2
Barbell Row
1
2
6-8 reps
8-10 reps
RPE 9
RPE 9
3
Pec Deck (Machine)
3
8-12 reps
RPE 9.5
4
Seated Wide-Grip Row (Cable)
4
8-12 reps
RPE 9.5
5
Chest Press (Machine)
3
8-12 reps
RPE 9.5
6
Seated Dip (Machine)
3
10 reps
RPE 9.5
7
Preacher Curl (Machine)
3
10 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
6-8 reps
8-10 reps
RPE 9
RPE 9
2
Barbell Row
1
2
6-8 reps
8-10 reps
RPE 9
RPE 9
3
Pec Deck (Machine)
4
8-12 reps
RPE 10
4
Seated Wide-Grip Row (Cable)
4
8-12 reps
RPE 10
5
Chest Press (Machine)
4
8-12 reps
RPE 10
6
Seated Dip (Machine)
4
8 reps
RPE 10
7
Preacher Curl (Machine)
4
8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
12-15 reps
RPE 7.5
2
Barbell Row
2
12-15 reps
RPE 7.5
3
Pec Deck (Machine)
2
12-15 reps
RPE 7.5
4
Seated Wide-Grip Row (Cable)
2
12-15 reps
RPE 7.5
5
Chest Press (Machine)
2
12-15 reps
RPE 7.5
6
Seated Dip (Machine)
2
12-15 reps
RPE 7.5
7
Preacher Curl (Machine)
2
12-15 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
6-8 reps
8-10 reps
RPE 8
RPE 8
2
Barbell Row
1
2
6-8 reps
8-10 reps
RPE 8
RPE 8
3
Pec Deck (Machine)
3
8-12 reps
RPE 8.5
4
Seated Wide-Grip Row (Cable)
3
8-12 reps
RPE 8.5
5
Chest Press (Machine)
3
8-12 reps
RPE 8.5
6
Seated Dip (Machine)
3
12-15 reps
RPE 8.5
7
Preacher Curl (Machine)
3
12-15 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
6-8 reps
8-10 reps
RPE 8
RPE 8
2
Barbell Row
1
2
6-8 reps
8-10 reps
RPE 8
RPE 8
3
Pec Deck (Machine)
3
8-12 reps
RPE 8.5
4
Seated Wide-Grip Row (Cable)
3
8-12 reps
RPE 8.5
5
Chest Press (Machine)
3
8-12 reps
RPE 8.5
6
Seated Dip (Machine)
3
12 reps
RPE 8.5
7
Preacher Curl (Machine)
3
12 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
6-8 reps
8-10 reps
RPE 9
RPE 9
2
Barbell Row
1
2
6-8 reps
8-10 reps
RPE 9
RPE 9
3
Pec Deck (Machine)
3
8-12 reps
RPE 9.5
4
Seated Wide-Grip Row (Cable)
4
8-12 reps
RPE 9.5
5
Chest Press (Machine)
3
8-12 reps
RPE 9.5
6
Seated Dip (Machine)
3
10 reps
RPE 9.5
7
Preacher Curl (Machine)
3
10 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
6-8 reps
8-10 reps
RPE 9
RPE 9
2
Barbell Row
1
2
6-8 reps
8-10 reps
RPE 9
RPE 9
3
Pec Deck (Machine)
4
8-12 reps
RPE 10
4
Seated Wide-Grip Row (Cable)
4
8-12 reps
RPE 10
5
Chest Press (Machine)
4
8-12 reps
RPE 10
6
Seated Dip (Machine)
4
8 reps
RPE 10
7
Preacher Curl (Machine)
4
8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
12-15 reps
RPE 7.5
2
Barbell Row
2
12-15 reps
RPE 7.5
3
Pec Deck (Machine)
2
12-15 reps
RPE 7.5
4
Seated Wide-Grip Row (Cable)
2
12-15 reps
RPE 7.5
5
Chest Press (Machine)
2
12-15 reps
RPE 7.5
6
Seated Dip (Machine)
2
12-15 reps
RPE 7.5
7
Preacher Curl (Machine)
2
12-15 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
1
2
6-8 reps
8-10 reps
RPE 8
RPE 8
2
Lateral Raise (Cable)
3
12-15 reps
RPE 8.5
3
Hip Adductor (Machine)
3
12-15 reps
RPE 8.5
4
Romanian Deadlift (Barbell)
1
2
6-8 reps
8-10 reps
RPE 8
RPE 8
5
Leg Curl
3
12-15 reps
RPE 8.5
6
Hack Squat
3
10-12 reps
RPE 8
7
Calf Raise (Machine)
3
12-15 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
1
2
6-8 reps
8-10 reps
RPE 8
RPE 8
2
Lateral Raise (Cable)
3
12 reps
RPE 9.5
3
Hip Adductor (Machine)
3
12 reps
RPE 9.5
4
Romanian Deadlift (Barbell)
1
2
6-8 reps
8-10 reps
RPE 8
RPE 8
5
Leg Curl
3
12 reps
RPE 9.5
6
Hack Squat
3
10-12 reps
RPE 8
7
Calf Raise (Machine)
3
12 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
1
2
6-8 reps
8-10 reps
RPE 8.5
RPE 8.5
2
Lateral Raise (Cable)
4
10 reps
RPE 10
3
Hip Adductor (Machine)
4
10 reps
RPE 10
4
Romanian Deadlift (Barbell)
1
2
6-8 reps
8-10 reps
RPE 9
RPE 9
5
Leg Curl
4
10 reps
RPE 10
6
Hack Squat
3
10-12 reps
RPE 9
7
Calf Raise (Machine)
4
10 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
1
3
6-8 reps
8-10 reps
RPE 9
RPE 9
2
Lateral Raise (Cable)
4
8 reps
RPE 10
3
Hip Adductor (Machine)
4
8 reps
RPE 10
4
Romanian Deadlift (Barbell)
1
3
6-8 reps
8-10 reps
RPE 9
RPE 9
5
Leg Curl
4
8 reps
RPE 10
6
Hack Squat
3
10-12 reps
RPE 9
7
Calf Raise (Machine)
4
8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
12-15 reps
RPE 7.5
2
Lateral Raise (Cable)
2
12-15 reps
RPE 7.5
3
Hip Adductor (Machine)
2
12-15 reps
RPE 7.5
4
Romanian Deadlift (Barbell)
2
12-15 reps
RPE 7.5
5
Leg Curl
2
12-15 reps
RPE 7.5
6
Hack Squat
2
12-15 reps
RPE 7.5
7
Calf Raise (Machine)
2
12-15 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
1
2
6-8 reps
8-10 reps
RPE 8
RPE 8
2
Lateral Raise (Cable)
3
12-15 reps
RPE 8.5
3
Hip Adductor (Machine)
3
12-15 reps
RPE 8.5
4
Romanian Deadlift (Barbell)
1
2
6-8 reps
8-10 reps
RPE 8
RPE 8
5
Leg Curl
3
12-15 reps
RPE 8.5
6
Hack Squat
3
10-12 reps
RPE 8
7
Calf Raise (Machine)
3
12-15 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
1
2
6-8 reps
8-10 reps
RPE 8
RPE 8
2
Lateral Raise (Cable)
3
12 reps
RPE 9.5
3
Hip Adductor (Machine)
3
12 reps
RPE 9.5
4
Romanian Deadlift (Barbell)
1
2
6-8 reps
8-10 reps
RPE 8
RPE 8
5
Leg Curl
3
12 reps
RPE 9.5
6
Hack Squat
3
10-12 reps
RPE 8
7
Calf Raise (Machine)
3
12 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
1
2
6-8 reps
8-10 reps
RPE 8.5
RPE 8.5
2
Lateral Raise (Cable)
4
10 reps
RPE 10
3
Hip Adductor (Machine)
4
10 reps
RPE 10
4
Romanian Deadlift (Barbell)
1
2
6-8 reps
8-10 reps
RPE 9
RPE 9
5
Leg Curl
4
10 reps
RPE 10
6
Hack Squat
3
10-12 reps
RPE 9
7
Calf Raise (Machine)
4
10 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
1
3
6-8 reps
8-10 reps
RPE 9
RPE 9
2
Lateral Raise (Cable)
4
8 reps
RPE 10
3
Hip Adductor (Machine)
4
8 reps
RPE 10
4
Romanian Deadlift (Barbell)
1
3
6-8 reps
8-10 reps
RPE 9
RPE 9
5
Leg Curl
4
8 reps
RPE 10
6
Hack Squat
3
10-12 reps
RPE 9
7
Calf Raise (Machine)
4
8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
12-15 reps
RPE 7.5
2
Lateral Raise (Cable)
2
12-15 reps
RPE 7.5
3
Hip Adductor (Machine)
2
12-15 reps
RPE 7.5
4
Romanian Deadlift (Barbell)
2
12-15 reps
RPE 7.5
5
Leg Curl
2
12-15 reps
RPE 7.5
6
Hack Squat
2
12-15 reps
RPE 7.5
7
Calf Raise (Machine)
2
12-15 reps
RPE 7.5
Week 1
1 / 10 Weeks
Day 2
1
Lateral Raise (Dumbbell)
3 Sets
15 Reps
@9
2
Hip Adductor (Machine)
3 Sets
12-15 Reps
@9
3
Pendulum Squat
1 Set
2 Sets
8-10 Reps
10-12 Reps
@8.5
@8.5
4
Lying Leg Curl
3 Sets
12-15 Reps
@9.5
5
Leg Press (45 Degrees)
3 Sets
12-15 Reps
@9.5
6
Leg Extension
3 Sets
12-15 Reps
@9.5
7
Seated Calf Raise
3 Sets
12-15 Reps
@9.5
Day 1
1
Incline Bench Press (Barbell)
1 Set
2 Sets
6-8 Reps
8-10 Reps
@8.5
@8.5
2
T-Bar Row
1 Set
2 Sets
6-8 Reps
8-10 Reps
@8-9
@8-9
3
Chest Fly (Cable)
3 Sets
12-15 Reps
@8.5-9.5
4
Wide Grip Pull-Up
3 Sets
12-15 Reps
@8
5
Rear Delt Fly (Machine)
3 Sets
12-15 Reps
@8.5-9.5
6
Tricep Pushdown (Cable)
3 Sets
12-15 Reps
@8.5-9.5
7
Hammer Curl (Dumbbell)
3 Sets
12-15 Reps
@8.5-9.5
Day 3
1
Bench Press (Barbell)
1 Set
2 Sets
6-8 Reps
8-10 Reps
@8
@8
2
Barbell Row
1 Set
2 Sets
6-8 Reps
8-10 Reps
@8
@8
3
Pec Deck (Machine)
3 Sets
8-12 Reps
@8.5
4
Seated Wide-Grip Row (Cable)
3 Sets
8-12 Reps
@8.5
5
Chest Press (Machine)
3 Sets
8-12 Reps
@8.5
6
Seated Dip (Machine)
3 Sets
12-15 Reps
@8.5
7
Preacher Curl (Machine)
3 Sets
12-15 Reps
@8.5
Day 4
1
Shoulder Press (Machine)
1 Set
2 Sets
6-8 Reps
8-10 Reps
@8
@8
2
Lateral Raise (Cable)
3 Sets
12-15 Reps
@8.5
3
Hip Adductor (Machine)
3 Sets
12-15 Reps
@8.5
4
Romanian Deadlift (Barbell)
1 Set
2 Sets
6-8 Reps
8-10 Reps
@8
@8
5
Leg Curl
3 Sets
12-15 Reps
@8.5
6
Hack Squat
3 Sets
10-12 Reps
@8
7
Calf Raise (Machine)
3 Sets
12-15 Reps
@8.5