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Lowe>Upper/Lower>Upper

by Tomasz G.

Program Description

It’s mostly focused on putting some mass, without losing to much strength. Feel free to use and change things around.

Program Overview

  • Level
    Novice, Intermediate, Advanced
  • Goal
    Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    90 minutes
  • Created
    Sep 20, 2025 05:41
  • Last Edited
    Sep 24, 2025 04:15

Summary

Unlock your strength with the Lowe>Upper/Lower>Upper program, a comprehensive 12-week training plan designed for serious lifters. This 4-day-per-week regimen emphasizes a balanced approach, alternating between lower and upper body workouts to maximize muscle growth and recovery. Each session features a mix of compound and isolation exercises, ensuring you build power and definition across all major muscle groups. Get ready to elevate your training and achieve your fitness goals with structured intensity and progressive overload!
Muscle Engagement
Front
Back
MuscleSet
Triceps
16.3%
Upper Back
9.5%
Quadriceps
9.5%
Hamstrings
8.4%
Lats
6.5%
Abs
6.5%
Chest
6.1%
Biceps
5.7%
Front Delts
5.7%
Middle Delts
5.3%
Glutes
5.3%
Forearms
4.6%
Calves
3.8%
Rear Delts
3.8%
Lower Back
2.3%
Adductors
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
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
75%
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 7
3
Pull-Up (Bodyweight)
3
8-10 reps
RPE 7
4
Seal Row
3
12 reps
RPE 7
5
Leg Extension
3
10-12 reps
-
6
Leg Curl
3
10-12 reps
-
7
Standing Calf Raise
3
10-12 reps
-
8
Hanging Leg Raise
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
80%
2
Romanian Deadlift (Barbell)
3
8 reps
RPE 8
3
Pull-Up (Bodyweight)
3
8-10 reps
RPE 8
4
Seal Row
3
10 reps
RPE 8
5
Leg Extension
3
8-10 reps
-
6
Leg Curl
3
8-10 reps
-
7
Standing Calf Raise
3
8-10 reps
-
8
Hanging Leg Raise
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4 reps
85%
2
Romanian Deadlift (Barbell)
3
6 reps
RPE 9
3
Pull-Up (Bodyweight)
3
8-10 reps
RPE 9
4
Seal Row
3
8 reps
RPE 9
5
Leg Extension
3
6-8 reps
-
6
Leg Curl
3
6-8 reps
-
7
Standing Calf Raise
3
6-8 reps
-
8
Hanging Leg Raise
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
75%
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 7
3
Pull-Up (Bodyweight)
3
8-10 reps
RPE 7
4
Seal Row
3
12 reps
RPE 7
5
Leg Extension
3
10-12 reps
-
6
Leg Curl
3
10-12 reps
-
7
Standing Calf Raise
3
10-12 reps
-
8
Hanging Leg Raise
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
80%
2
Romanian Deadlift (Barbell)
3
8 reps
RPE 8
3
Pull-Up (Bodyweight)
3
8-10 reps
RPE 8
4
Seal Row
3
10 reps
RPE 8
5
Leg Extension
3
8-10 reps
-
6
Leg Curl
3
8-10 reps
-
7
Standing Calf Raise
3
8-10 reps
-
8
Hanging Leg Raise
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4 reps
85%
2
Romanian Deadlift (Barbell)
3
6 reps
RPE 9
3
Pull-Up (Bodyweight)
3
8-10 reps
RPE 9
4
Seal Row
3
8 reps
RPE 9
5
Leg Extension
3
6-8 reps
-
6
Leg Curl
3
6-8 reps
-
7
Standing Calf Raise
3
6-8 reps
-
8
Hanging Leg Raise
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
75%
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 7
3
Pull-Up (Bodyweight)
3
8-10 reps
RPE 7
4
Seal Row
3
12 reps
RPE 7
5
Leg Extension
3
10-12 reps
-
6
Leg Curl
3
10-12 reps
-
7
Standing Calf Raise
3
10-12 reps
-
8
Hanging Leg Raise
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
80%
2
Romanian Deadlift (Barbell)
3
8 reps
RPE 8
3
Pull-Up (Bodyweight)
3
8-10 reps
RPE 8
4
Seal Row
3
10 reps
RPE 8
5
Leg Extension
3
8-10 reps
-
6
Leg Curl
3
8-10 reps
-
7
Standing Calf Raise
3
8-10 reps
-
8
Hanging Leg Raise
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4 reps
85%
2
Romanian Deadlift (Barbell)
3
6 reps
RPE 9
3
Pull-Up (Bodyweight)
3
8-10 reps
RPE 9
4
Seal Row
3
8 reps
RPE 9
5
Leg Extension
3
6-8 reps
-
6
Leg Curl
3
6-8 reps
-
7
Standing Calf Raise
3
6-8 reps
-
8
Hanging Leg Raise
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
75%
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 7
3
Pull-Up (Bodyweight)
3
8-10 reps
RPE 7
4
Seal Row
3
12 reps
RPE 7
5
Leg Extension
3
10-12 reps
-
6
Leg Curl
3
10-12 reps
-
7
Standing Calf Raise
3
10-12 reps
-
8
Hanging Leg Raise
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
80%
2
Romanian Deadlift (Barbell)
3
8 reps
RPE 8
3
Pull-Up (Bodyweight)
3
8-10 reps
RPE 8
4
Seal Row
3
10 reps
RPE 8
5
Leg Extension
3
8-10 reps
-
6
Leg Curl
3
8-10 reps
-
7
Standing Calf Raise
3
8-10 reps
-
8
Hanging Leg Raise
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4 reps
85%
2
Romanian Deadlift (Barbell)
3
6 reps
RPE 9
3
Pull-Up (Bodyweight)
3
8-10 reps
RPE 9
4
Seal Row
3
8 reps
RPE 9
5
Leg Extension
3
6-8 reps
-
6
Leg Curl
3
6-8 reps
-
7
Standing Calf Raise
3
6-8 reps
-
8
Hanging Leg Raise
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
75%
2
Overhead Press (Barbell)
3
10 reps
RPE 7
3
Dip (Bodyweight)
3
RPE 7
4
Bicep Curl (Cable)
3
12-15 reps
-
5A
Tricep Extension (Cable)
3
12-15 reps
-
5B
Overhead Tricep Extension (Cable)
3
12-15 reps
-
6
Rear Delt Fly (Dumbbell)
3
12-15 reps
-
7
Kettlebell Curl
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
80%
2
Overhead Press (Barbell)
3
8 reps
RPE 8
3
Dip (Bodyweight)
3
RPE 8
4
Bicep Curl (Cable)
3
10-12 reps
-
5A
Tricep Extension (Cable)
3
10-12 reps
-
5B
Overhead Tricep Extension (Cable)
3
10-12 reps
-
6
Rear Delt Fly (Dumbbell)
3
10-12 reps
-
7
Kettlebell Curl
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4 reps
85%
2
Overhead Press (Barbell)
3
6 reps
RPE 9
3
Dip (Bodyweight)
3
RPE 9
4
Bicep Curl (Cable)
3
8-10 reps
-
5A
Tricep Extension (Cable)
3
8-10 reps
-
5B
Overhead Tricep Extension (Cable)
3
8-10 reps
-
6
Rear Delt Fly (Dumbbell)
3
8-10 reps
-
7
Kettlebell Curl
3
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
75%
2
Overhead Press (Barbell)
3
10 reps
RPE 7
3
Dip (Bodyweight)
3
RPE 7
4
Bicep Curl (Cable)
3
12-15 reps
-
5A
Tricep Extension (Cable)
3
12-15 reps
-
5B
Overhead Tricep Extension (Cable)
3
12-15 reps
-
6
Rear Delt Fly (Dumbbell)
3
12-15 reps
-
7
Kettlebell Curl
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
80%
2
Overhead Press (Barbell)
3
8 reps
RPE 8
3
Dip (Bodyweight)
3
RPE 8
4
Bicep Curl (Cable)
3
10-12 reps
-
5A
Tricep Extension (Cable)
3
10-12 reps
-
5B
Overhead Tricep Extension (Cable)
3
10-12 reps
-
6
Rear Delt Fly (Dumbbell)
3
10-12 reps
-
7
Kettlebell Curl
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4 reps
85%
2
Overhead Press (Barbell)
3
6 reps
RPE 9
3
Dip (Bodyweight)
3
RPE 9
4
Bicep Curl (Cable)
3
8-10 reps
-
5A
Tricep Extension (Cable)
3
8-10 reps
-
5B
Overhead Tricep Extension (Cable)
3
8-10 reps
-
6
Rear Delt Fly (Dumbbell)
3
8-10 reps
-
7
Kettlebell Curl
3
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
75%
2
Overhead Press (Barbell)
3
10 reps
RPE 7
3
Dip (Bodyweight)
3
RPE 7
4
Bicep Curl (Cable)
3
12-15 reps
-
5A
Tricep Extension (Cable)
3
12-15 reps
-
5B
Overhead Tricep Extension (Cable)
3
12-15 reps
-
6
Rear Delt Fly (Dumbbell)
3
12-15 reps
-
7
Kettlebell Curl
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
80%
2
Overhead Press (Barbell)
3
8 reps
RPE 8
3
Dip (Bodyweight)
3
RPE 8
4
Bicep Curl (Cable)
3
10-12 reps
-
5A
Tricep Extension (Cable)
3
10-12 reps
-
5B
Overhead Tricep Extension (Cable)
3
10-12 reps
-
6
Rear Delt Fly (Dumbbell)
3
10-12 reps
-
7
Kettlebell Curl
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4 reps
85%
2
Overhead Press (Barbell)
3
6 reps
RPE 9
3
Dip (Bodyweight)
3
RPE 9
4
Bicep Curl (Cable)
3
8-10 reps
-
5A
Tricep Extension (Cable)
3
8-10 reps
-
5B
Overhead Tricep Extension (Cable)
3
8-10 reps
-
6
Rear Delt Fly (Dumbbell)
3
8-10 reps
-
7
Kettlebell Curl
3
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
75%
2
Overhead Press (Barbell)
3
10 reps
RPE 7
3
Dip (Bodyweight)
3
RPE 7
4
Bicep Curl (Cable)
3
12-15 reps
-
5A
Tricep Extension (Cable)
3
12-15 reps
-
5B
Overhead Tricep Extension (Cable)
3
12-15 reps
-
6
Rear Delt Fly (Dumbbell)
3
12-15 reps
-
7
Kettlebell Curl
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
80%
2
Overhead Press (Barbell)
3
8 reps
RPE 8
3
Dip (Bodyweight)
3
RPE 8
4
Bicep Curl (Cable)
3
10-12 reps
-
5A
Tricep Extension (Cable)
3
10-12 reps
-
5B
Overhead Tricep Extension (Cable)
3
10-12 reps
-
6
Rear Delt Fly (Dumbbell)
3
10-12 reps
-
7
Kettlebell Curl
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4 reps
85%
2
Overhead Press (Barbell)
3
6 reps
RPE 9
3
Dip (Bodyweight)
3
RPE 9
4
Bicep Curl (Cable)
3
8-10 reps
-
5A
Tricep Extension (Cable)
3
8-10 reps
-
5B
Overhead Tricep Extension (Cable)
3
8-10 reps
-
6
Rear Delt Fly (Dumbbell)
3
8-10 reps
-
7
Kettlebell Curl
3
8-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
8 reps
75%
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 7
3
Pendlay Row
3
10 reps
RPE 7
4
Lat Pulldown
3
10-12 reps
-
5
Leg Extension
3
10-12 reps
-
6
Leg Curl
3
10-12 reps
-
7
Seated Calf Raise
3
10-12 reps
-
8
Hanging Leg Raise
3
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6 reps
80%
2
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 8
3
Pendlay Row
3
8 reps
RPE 8
4
Lat Pulldown
3
8-10 reps
-
5
Leg Extension
3
8-10 reps
-
6
Leg Curl
3
8-10 reps
-
7
Seated Calf Raise
3
8-10 reps
-
8
Hanging Leg Raise
3
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
4 reps
85%
2
Bulgarian Split Squat (Dumbbell)
3
6 reps
RPE 9
3
Pendlay Row
3
6 reps
RPE 9
4
Lat Pulldown
3
6-8 reps
-
5
Leg Extension
3
6-8 reps
-
6
Leg Curl
3
6-8 reps
-
7
Seated Calf Raise
3
6-8 reps
-
8
Hanging Leg Raise
3
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
8 reps
75%
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 7
3
Pendlay Row
3
10 reps
RPE 7
4
Lat Pulldown
3
10-12 reps
-
5
Leg Extension
3
10-12 reps
-
6
Leg Curl
3
10-12 reps
-
7
Seated Calf Raise
3
10-12 reps
-
8
Hanging Leg Raise
3
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6 reps
80%
2
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 8
3
Pendlay Row
3
8 reps
RPE 8
4
Lat Pulldown
3
8-10 reps
-
5
Leg Extension
3
8-10 reps
-
6
Leg Curl
3
8-10 reps
-
7
Seated Calf Raise
3
8-10 reps
-
8
Hanging Leg Raise
3
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
4 reps
85%
2
Bulgarian Split Squat (Dumbbell)
3
6 reps
RPE 9
3
Pendlay Row
3
6 reps
RPE 9
4
Lat Pulldown
3
6-8 reps
-
5
Leg Extension
3
6-8 reps
-
6
Leg Curl
3
6-8 reps
-
7
Seated Calf Raise
3
6-8 reps
-
8
Hanging Leg Raise
3
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
8 reps
75%
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 7
3
Pendlay Row
3
10 reps
RPE 7
4
Lat Pulldown
3
10-12 reps
-
5
Leg Extension
3
10-12 reps
-
6
Leg Curl
3
10-12 reps
-
7
Seated Calf Raise
3
10-12 reps
-
8
Hanging Leg Raise
3
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6 reps
80%
2
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 8
3
Pendlay Row
3
8 reps
RPE 8
4
Lat Pulldown
3
8-10 reps
-
5
Leg Extension
3
8-10 reps
-
6
Leg Curl
3
8-10 reps
-
7
Seated Calf Raise
3
8-10 reps
-
8
Hanging Leg Raise
3
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
4 reps
85%
2
Bulgarian Split Squat (Dumbbell)
3
6 reps
RPE 9
3
Pendlay Row
3
6 reps
RPE 9
4
Lat Pulldown
3
6-8 reps
-
5
Leg Extension
3
6-8 reps
-
6
Leg Curl
3
6-8 reps
-
7
Seated Calf Raise
3
6-8 reps
-
8
Hanging Leg Raise
3
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
8 reps
75%
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 7
3
Pendlay Row
3
10 reps
RPE 7
4
Lat Pulldown
3
10-12 reps
-
5
Leg Extension
3
10-12 reps
-
6
Leg Curl
3
10-12 reps
-
7
Seated Calf Raise
3
10-12 reps
-
8
Hanging Leg Raise
3
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6 reps
80%
2
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 8
3
Pendlay Row
3
8 reps
RPE 8
4
Lat Pulldown
3
8-10 reps
-
5
Leg Extension
3
8-10 reps
-
6
Leg Curl
3
8-10 reps
-
7
Seated Calf Raise
3
8-10 reps
-
8
Hanging Leg Raise
3
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
4 reps
85%
2
Bulgarian Split Squat (Dumbbell)
3
6 reps
RPE 9
3
Pendlay Row
3
6 reps
RPE 9
4
Lat Pulldown
3
6-8 reps
-
5
Leg Extension
3
6-8 reps
-
6
Leg Curl
3
6-8 reps
-
7
Seated Calf Raise
3
6-8 reps
-
8
Hanging Leg Raise
3
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
3
8 reps
75%
2
Pin Press Bench (Barbell)
3
10 reps
RPE 7
3
Dip (Bodyweight)
3
RPE 7
4
Bicep Curl (Cable)
3
12-15 reps
-
5A
Tricep Extension (Cable)
3
12-15 reps
-
5B
Overhead Tricep Extension (Cable)
3
12-15 reps
-
6
Rear Delt Fly (Dumbbell)
3
12-15 reps
-
7
Kettlebell Curl
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
3
6 reps
80%
2
Pin Press Bench (Barbell)
3
8 reps
RPE 8
3
Dip (Bodyweight)
3
RPE 8
4
Bicep Curl (Cable)
3
10-12 reps
-
5A
Tricep Extension (Cable)
3
10-12 reps
-
5B
Overhead Tricep Extension (Cable)
3
10-12 reps
-
6
Rear Delt Fly (Dumbbell)
3
10-12 reps
-
7
Kettlebell Curl
3
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
3
4 reps
85%
2
Pin Press Bench (Barbell)
3
6 reps
RPE 9
3
Dip (Bodyweight)
3
RPE 9
4
Bicep Curl (Cable)
3
8-10 reps
-
5A
Tricep Extension (Cable)
3
8-10 reps
-
5B
Overhead Tricep Extension (Cable)
3
8-10 reps
-
6
Rear Delt Fly (Dumbbell)
3
8-10 reps
-
7
Kettlebell Curl
3
8-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
3
8 reps
75%
2
Pin Press Bench (Barbell)
3
10 reps
RPE 7
3
Dip (Bodyweight)
3
RPE 7
4
Bicep Curl (Cable)
3
12-15 reps
-
5A
Tricep Extension (Cable)
3
12-15 reps
-
5B
Overhead Tricep Extension (Cable)
3
12-15 reps
-
6
Rear Delt Fly (Dumbbell)
3
12-15 reps
-
7
Kettlebell Curl
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
3
6 reps
80%
2
Pin Press Bench (Barbell)
3
8 reps
RPE 8
3
Dip (Bodyweight)
3
RPE 8
4
Bicep Curl (Cable)
3
10-12 reps
-
5A
Tricep Extension (Cable)
3
10-12 reps
-
5B
Overhead Tricep Extension (Cable)
3
10-12 reps
-
6
Rear Delt Fly (Dumbbell)
3
10-12 reps
-
7
Kettlebell Curl
3
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
3
4 reps
85%
2
Pin Press Bench (Barbell)
3
6 reps
RPE 9
3
Dip (Bodyweight)
3
RPE 9
4
Bicep Curl (Cable)
3
8-10 reps
-
5A
Tricep Extension (Cable)
3
8-10 reps
-
5B
Overhead Tricep Extension (Cable)
3
8-10 reps
-
6
Rear Delt Fly (Dumbbell)
3
8-10 reps
-
7
Kettlebell Curl
3
8-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
3
8 reps
75%
2
Pin Press Bench (Barbell)
3
10 reps
RPE 7
3
Dip (Bodyweight)
3
RPE 7
4
Bicep Curl (Cable)
3
12-15 reps
-
5A
Tricep Extension (Cable)
3
12-15 reps
-
5B
Overhead Tricep Extension (Cable)
3
12-15 reps
-
6
Rear Delt Fly (Dumbbell)
3
12-15 reps
-
7
Kettlebell Curl
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
3
6 reps
80%
2
Pin Press Bench (Barbell)
3
8 reps
RPE 8
3
Dip (Bodyweight)
3
RPE 8
4
Bicep Curl (Cable)
3
10-12 reps
-
5A
Tricep Extension (Cable)
3
10-12 reps
-
5B
Overhead Tricep Extension (Cable)
3
10-12 reps
-
6
Rear Delt Fly (Dumbbell)
3
10-12 reps
-
7
Kettlebell Curl
3
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
3
4 reps
85%
2
Pin Press Bench (Barbell)
3
6 reps
RPE 9
3
Dip (Bodyweight)
3
RPE 9
4
Bicep Curl (Cable)
3
8-10 reps
-
5A
Tricep Extension (Cable)
3
8-10 reps
-
5B
Overhead Tricep Extension (Cable)
3
8-10 reps
-
6
Rear Delt Fly (Dumbbell)
3
8-10 reps
-
7
Kettlebell Curl
3
8-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
3
8 reps
75%
2
Pin Press Bench (Barbell)
3
10 reps
RPE 7
3
Dip (Bodyweight)
3
RPE 7
4
Bicep Curl (Cable)
3
12-15 reps
-
5A
Tricep Extension (Cable)
3
12-15 reps
-
5B
Overhead Tricep Extension (Cable)
3
12-15 reps
-
6
Rear Delt Fly (Dumbbell)
3
12-15 reps
-
7
Kettlebell Curl
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
3
6 reps
80%
2
Pin Press Bench (Barbell)
3
8 reps
RPE 8
3
Dip (Bodyweight)
3
RPE 8
4
Bicep Curl (Cable)
3
10-12 reps
-
5A
Tricep Extension (Cable)
3
10-12 reps
-
5B
Overhead Tricep Extension (Cable)
3
10-12 reps
-
6
Rear Delt Fly (Dumbbell)
3
10-12 reps
-
7
Kettlebell Curl
3
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
3
4 reps
85%
2
Pin Press Bench (Barbell)
3
6 reps
RPE 9
3
Dip (Bodyweight)
3
RPE 9
4
Bicep Curl (Cable)
3
8-10 reps
-
5A
Tricep Extension (Cable)
3
8-10 reps
-
5B
Overhead Tricep Extension (Cable)
3
8-10 reps
-
6
Rear Delt Fly (Dumbbell)
3
8-10 reps
-
7
Kettlebell Curl
3
8-10 reps
-
Week 1
1 / 12 Weeks
Day 1
1
Squat (Barbell)
3 Sets
8 Reps
75%
2
Romanian Deadlift (Barbell)
3 Sets
10 Reps
@7
3
Pull-Up (Bodyweight)
3 Sets
8-10 Reps
@7
4
Seal Row
3 Sets
12 Reps
@7
5
Leg Extension
3 Sets
10-12 Reps
-
6
Leg Curl
3 Sets
10-12 Reps
-
7
Standing Calf Raise
3 Sets
10-12 Reps
-
8
Hanging Leg Raise
3 Sets
10-12 Reps
-
Day 2
1
Bench Press (Barbell)
3 Sets
8 Reps
75%
2
Overhead Press (Barbell)
3 Sets
10 Reps
@7
3
Dip (Bodyweight)
3 Sets
@7
4
Bicep Curl (Cable)
3 Sets
12-15 Reps
-
5A
Tricep Extension (Cable)
3 Sets
12-15 Reps
-
5B
Overhead Tricep Extension (Cable)
3 Sets
12-15 Reps
-
6
Rear Delt Fly (Dumbbell)
3 Sets
12-15 Reps
-
7
Kettlebell Curl
3 Sets
12-15 Reps
-
Day 3
1
Deadlift (Barbell)
3 Sets
8 Reps
75%
2
Bulgarian Split Squat (Dumbbell)
3 Sets
10 Reps
@7
3
Pendlay Row
3 Sets
10 Reps
@7
4
Lat Pulldown
3 Sets
10-12 Reps
-
5
Leg Extension
3 Sets
10-12 Reps
-
6
Leg Curl
3 Sets
10-12 Reps
-
7
Seated Calf Raise
3 Sets
10-12 Reps
-
8
Hanging Leg Raise
3 Sets
10-12 Reps
-
Day 4
1
Seated Overhead Press (Barbell)
3 Sets
8 Reps
75%
2
Pin Press Bench (Barbell)
3 Sets
10 Reps
@7
3
Dip (Bodyweight)
3 Sets
@7
4
Bicep Curl (Cable)
3 Sets
12-15 Reps
-
5A
Tricep Extension (Cable)
3 Sets
12-15 Reps
-
5B
Overhead Tricep Extension (Cable)
3 Sets
12-15 Reps
-
6
Rear Delt Fly (Dumbbell)
3 Sets
12-15 Reps
-
7
Kettlebell Curl
3 Sets
12-15 Reps
-