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BoostcampPNG

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 20, 2025 06:25
Muscle Engagement
Front
Back
MuscleSet
Triceps
17.4%
Quadriceps
10.1%
Hamstrings
8.9%
Upper Back
7.7%
Lats
6.9%
Abs
6.9%
Chest
6.5%
Biceps
6.1%
Front Delts
6.1%
Middle Delts
5.7%
Glutes
5.7%
Forearms
4.9%
Calves
4%
Lower Back
2.4%
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
10 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
8 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
6 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
10 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
8 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
6 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
10 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
8 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
6 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
10 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
8 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
6 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
10 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
Kettlebell Curl
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 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
Kettlebell Curl
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 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
Kettlebell Curl
3
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 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
Kettlebell Curl
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 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
Kettlebell Curl
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 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
Kettlebell Curl
3
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 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
Kettlebell Curl
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 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
Kettlebell Curl
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 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
Kettlebell Curl
3
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 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
Kettlebell Curl
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 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
Kettlebell Curl
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 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
Kettlebell Curl
3
8-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
10 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
8 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
6 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
10 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
8 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
6 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
10 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
8 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
6 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
10 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
8 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
6 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
10 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
Kettlebell Curl
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
3
8 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
Kettlebell Curl
3
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
3
6 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
Kettlebell Curl
3
8-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
3
10 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
Kettlebell Curl
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
3
8 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
Kettlebell Curl
3
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
3
6 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
Kettlebell Curl
3
8-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
3
10 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
Kettlebell Curl
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
3
8 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
Kettlebell Curl
3
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
3
6 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
Kettlebell Curl
3
8-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
3
10 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
Kettlebell Curl
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
3
8 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
Kettlebell Curl
3
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
3
6 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
Kettlebell Curl
3
8-10 reps
-
Week 1
1 / 12 Weeks
Day 1
1
Squat (Barbell)
3 Sets
10 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
10 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
Kettlebell Curl
3 Sets
12-15 Reps
-
Day 3
1
Deadlift (Barbell)
3 Sets
10 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
10 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
Kettlebell Curl
3 Sets
12-15 Reps
-