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BoostcampPNG

2x upper lower

by Avo K.
1 athletes joined

Program Description

get jacked

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    120 minutes
  • Created
    Mar 04, 2025 04:07
  • Last Edited
    Mar 04, 2025 04:30
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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
1A
Incline Bench Press (Smith Machine)
3
8-12 reps
RPE 10
1B
Cable Low Row
3
8-12 reps
RPE 10
2A
Pull-Up (Neutral Grip, Weighted)
3
6-10 reps
RPE 10
2B
Bench Press (Dumbbell)
3
8-12 reps
RPE 10
3A
JM Press (Smith Machine)
3
8-12 reps
RPE 10
3B
Preacher Curl (Dumbbell)
3
8-12 reps
RPE 10
3C
Upright Row (Barbell)
3
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Smith Machine)
3
8-12 reps
RPE 10
1B
Cable Low Row
3
8-12 reps
RPE 10
2A
Pull-Up (Neutral Grip, Weighted)
3
6-10 reps
RPE 10
2B
Bench Press (Dumbbell)
3
8-12 reps
RPE 10
3A
JM Press (Smith Machine)
3
8-12 reps
RPE 10
3B
Preacher Curl (Dumbbell)
3
8-12 reps
RPE 10
3C
Upright Row (Barbell)
3
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Smith Machine)
3
8-12 reps
RPE 10
1B
Cable Low Row
3
8-12 reps
RPE 10
2A
Pull-Up (Neutral Grip, Weighted)
3
6-10 reps
RPE 10
2B
Bench Press (Dumbbell)
3
8-12 reps
RPE 10
3A
JM Press (Smith Machine)
3
8-12 reps
RPE 10
3B
Preacher Curl (Dumbbell)
3
8-12 reps
RPE 10
3C
Upright Row (Barbell)
3
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Smith Machine)
3
8-12 reps
RPE 10
1B
Cable Low Row
3
8-12 reps
RPE 10
2A
Pull-Up (Neutral Grip, Weighted)
3
6-10 reps
RPE 10
2B
Bench Press (Dumbbell)
3
8-12 reps
RPE 10
3A
JM Press (Smith Machine)
3
8-12 reps
RPE 10
3B
Preacher Curl (Dumbbell)
3
8-12 reps
RPE 10
3C
Upright Row (Barbell)
3
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Smith Machine)
3
8-12 reps
RPE 10
1B
Cable Low Row
3
8-12 reps
RPE 10
2A
Pull-Up (Neutral Grip, Weighted)
3
6-10 reps
RPE 10
2B
Bench Press (Dumbbell)
3
8-12 reps
RPE 10
3A
JM Press (Smith Machine)
3
8-12 reps
RPE 10
3B
Preacher Curl (Dumbbell)
3
8-12 reps
RPE 10
3C
Upright Row (Barbell)
3
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Smith Machine)
3
8-12 reps
RPE 10
1B
Cable Low Row
3
8-12 reps
RPE 10
2A
Pull-Up (Neutral Grip, Weighted)
3
6-10 reps
RPE 10
2B
Bench Press (Dumbbell)
3
8-12 reps
RPE 10
3A
JM Press (Smith Machine)
3
8-12 reps
RPE 10
3B
Preacher Curl (Dumbbell)
3
8-12 reps
RPE 10
3C
Upright Row (Barbell)
3
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Smith Machine)
3
8-12 reps
RPE 10
1B
Cable Low Row
3
8-12 reps
RPE 10
2A
Pull-Up (Neutral Grip, Weighted)
3
6-10 reps
RPE 10
2B
Bench Press (Dumbbell)
3
8-12 reps
RPE 10
3A
JM Press (Smith Machine)
3
8-12 reps
RPE 10
3B
Preacher Curl (Dumbbell)
3
8-12 reps
RPE 10
3C
Upright Row (Barbell)
3
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Smith Machine)
3
8-12 reps
RPE 10
1B
Cable Low Row
3
8-12 reps
RPE 10
2A
Pull-Up (Neutral Grip, Weighted)
3
6-10 reps
RPE 10
2B
Bench Press (Dumbbell)
3
8-12 reps
RPE 10
3A
JM Press (Smith Machine)
3
8-12 reps
RPE 10
3B
Preacher Curl (Dumbbell)
3
8-12 reps
RPE 10
3C
Upright Row (Barbell)
3
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Smith Machine)
3
8-12 reps
RPE 10
1B
Cable Low Row
3
8-12 reps
RPE 10
2A
Pull-Up (Neutral Grip, Weighted)
3
6-10 reps
RPE 10
2B
Bench Press (Dumbbell)
3
8-12 reps
RPE 10
3A
JM Press (Smith Machine)
3
8-12 reps
RPE 10
3B
Preacher Curl (Dumbbell)
3
8-12 reps
RPE 10
3C
Upright Row (Barbell)
3
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Smith Machine)
3
8-12 reps
RPE 10
1B
Cable Low Row
3
8-12 reps
RPE 10
2A
Pull-Up (Neutral Grip, Weighted)
3
6-10 reps
RPE 10
2B
Bench Press (Dumbbell)
3
8-12 reps
RPE 10
3A
JM Press (Smith Machine)
3
8-12 reps
RPE 10
3B
Preacher Curl (Dumbbell)
3
8-12 reps
RPE 10
3C
Upright Row (Barbell)
3
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Smith Machine)
3
8-12 reps
RPE 10
1B
Cable Low Row
3
8-12 reps
RPE 10
2A
Pull-Up (Neutral Grip, Weighted)
3
6-10 reps
RPE 10
2B
Bench Press (Dumbbell)
3
8-12 reps
RPE 10
3A
JM Press (Smith Machine)
3
8-12 reps
RPE 10
3B
Preacher Curl (Dumbbell)
3
8-12 reps
RPE 10
3C
Upright Row (Barbell)
3
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Smith Machine)
3
8-12 reps
RPE 10
1B
Cable Low Row
3
8-12 reps
RPE 10
2A
Pull-Up (Neutral Grip, Weighted)
3
6-10 reps
RPE 10
2B
Bench Press (Dumbbell)
3
8-12 reps
RPE 10
3A
JM Press (Smith Machine)
3
8-12 reps
RPE 10
3B
Preacher Curl (Dumbbell)
3
8-12 reps
RPE 10
3C
Upright Row (Barbell)
3
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 10
1B
Seated Calf Raise
3
10-15 reps
RPE 10
2
Leg Press (45 Degrees)
3
8-12 reps
RPE 10
3A
Hammer Curl
3
6-10 reps
RPE 10
3B
Hip Adductor (Machine)
2
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 10
1B
Seated Calf Raise
3
10-15 reps
RPE 10
2
Leg Press (45 Degrees)
3
8-12 reps
RPE 10
3A
Hammer Curl
3
6-10 reps
RPE 10
3B
Hip Adductor (Machine)
2
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 10
1B
Seated Calf Raise
3
10-15 reps
RPE 10
2
Leg Press (45 Degrees)
3
8-12 reps
RPE 10
3A
Hammer Curl
3
6-10 reps
RPE 10
3B
Hip Adductor (Machine)
2
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 10
1B
Seated Calf Raise
3
10-15 reps
RPE 10
2
Leg Press (45 Degrees)
3
8-12 reps
RPE 10
3A
Hammer Curl
3
6-10 reps
RPE 10
3B
Hip Adductor (Machine)
2
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 10
1B
Seated Calf Raise
3
10-15 reps
RPE 10
2
Leg Press (45 Degrees)
3
8-12 reps
RPE 10
3A
Hammer Curl
3
6-10 reps
RPE 10
3B
Hip Adductor (Machine)
2
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 10
1B
Seated Calf Raise
3
10-15 reps
RPE 10
2
Leg Press (45 Degrees)
3
8-12 reps
RPE 10
3A
Hammer Curl
3
6-10 reps
RPE 10
3B
Hip Adductor (Machine)
2
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 10
1B
Seated Calf Raise
3
10-15 reps
RPE 10
2
Leg Press (45 Degrees)
3
8-12 reps
RPE 10
3A
Hammer Curl
3
6-10 reps
RPE 10
3B
Hip Adductor (Machine)
2
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 10
1B
Seated Calf Raise
3
10-15 reps
RPE 10
2
Leg Press (45 Degrees)
3
8-12 reps
RPE 10
3A
Hammer Curl
3
6-10 reps
RPE 10
3B
Hip Adductor (Machine)
2
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 10
1B
Seated Calf Raise
3
10-15 reps
RPE 10
2
Leg Press (45 Degrees)
3
8-12 reps
RPE 10
3A
Hammer Curl
3
6-10 reps
RPE 10
3B
Hip Adductor (Machine)
2
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 10
1B
Seated Calf Raise
3
10-15 reps
RPE 10
2
Leg Press (45 Degrees)
3
8-12 reps
RPE 10
3A
Hammer Curl
3
6-10 reps
RPE 10
3B
Hip Adductor (Machine)
2
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 10
1B
Seated Calf Raise
3
10-15 reps
RPE 10
2
Leg Press (45 Degrees)
3
8-12 reps
RPE 10
3A
Hammer Curl
3
6-10 reps
RPE 10
3B
Hip Adductor (Machine)
2
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 10
1B
Seated Calf Raise
3
10-15 reps
RPE 10
2
Leg Press (45 Degrees)
3
8-12 reps
RPE 10
3A
Hammer Curl
3
6-10 reps
RPE 10
3B
Hip Adductor (Machine)
2
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
5-8 reps
RPE 10
1B
Chest Supported Row (Dumbbell)
3
8-12 reps
RPE 10
2A
Incline Curl (Dumbbell)
3
6-12 reps
RPE 10
2B
Seated Overhead Press (Barbell)
3
6-10 reps
RPE 10
3A
Tricep Extension (Cable)
4
8-12 reps
RPE 10
3B
Lu Raise
4
8-12 reps
RPE 10
3C
Abs Crunch (Machine)
4
8-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
5-8 reps
RPE 10
1B
Chest Supported Row (Dumbbell)
3
8-12 reps
RPE 10
2A
Incline Curl (Dumbbell)
3
6-12 reps
RPE 10
2B
Seated Overhead Press (Barbell)
3
6-10 reps
RPE 10
3A
Tricep Extension (Cable)
4
8-12 reps
RPE 10
3B
Lu Raise
4
8-12 reps
RPE 10
3C
Abs Crunch (Machine)
4
8-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
5-8 reps
RPE 10
1B
Chest Supported Row (Dumbbell)
3
8-12 reps
RPE 10
2A
Incline Curl (Dumbbell)
3
6-12 reps
RPE 10
2B
Seated Overhead Press (Barbell)
3
6-10 reps
RPE 10
3A
Tricep Extension (Cable)
4
8-12 reps
RPE 10
3B
Lu Raise
4
8-12 reps
RPE 10
3C
Abs Crunch (Machine)
4
8-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
5-8 reps
RPE 10
1B
Chest Supported Row (Dumbbell)
3
8-12 reps
RPE 10
2A
Incline Curl (Dumbbell)
3
6-12 reps
RPE 10
2B
Seated Overhead Press (Barbell)
3
6-10 reps
RPE 10
3A
Tricep Extension (Cable)
4
8-12 reps
RPE 10
3B
Lu Raise
4
8-12 reps
RPE 10
3C
Abs Crunch (Machine)
4
8-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
5-8 reps
RPE 10
1B
Chest Supported Row (Dumbbell)
3
8-12 reps
RPE 10
2A
Incline Curl (Dumbbell)
3
6-12 reps
RPE 10
2B
Seated Overhead Press (Barbell)
3
6-10 reps
RPE 10
3A
Tricep Extension (Cable)
4
8-12 reps
RPE 10
3B
Lu Raise
4
8-12 reps
RPE 10
3C
Abs Crunch (Machine)
4
8-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
5-8 reps
RPE 10
1B
Chest Supported Row (Dumbbell)
3
8-12 reps
RPE 10
2A
Incline Curl (Dumbbell)
3
6-12 reps
RPE 10
2B
Seated Overhead Press (Barbell)
3
6-10 reps
RPE 10
3A
Tricep Extension (Cable)
4
8-12 reps
RPE 10
3B
Lu Raise
4
8-12 reps
RPE 10
3C
Abs Crunch (Machine)
4
8-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
5-8 reps
RPE 10
1B
Chest Supported Row (Dumbbell)
3
8-12 reps
RPE 10
2A
Incline Curl (Dumbbell)
3
6-12 reps
RPE 10
2B
Seated Overhead Press (Barbell)
3
6-10 reps
RPE 10
3A
Tricep Extension (Cable)
4
8-12 reps
RPE 10
3B
Lu Raise
4
8-12 reps
RPE 10
3C
Abs Crunch (Machine)
4
8-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
5-8 reps
RPE 10
1B
Chest Supported Row (Dumbbell)
3
8-12 reps
RPE 10
2A
Incline Curl (Dumbbell)
3
6-12 reps
RPE 10
2B
Seated Overhead Press (Barbell)
3
6-10 reps
RPE 10
3A
Tricep Extension (Cable)
4
8-12 reps
RPE 10
3B
Lu Raise
4
8-12 reps
RPE 10
3C
Abs Crunch (Machine)
4
8-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
5-8 reps
RPE 10
1B
Chest Supported Row (Dumbbell)
3
8-12 reps
RPE 10
2A
Incline Curl (Dumbbell)
3
6-12 reps
RPE 10
2B
Seated Overhead Press (Barbell)
3
6-10 reps
RPE 10
3A
Tricep Extension (Cable)
4
8-12 reps
RPE 10
3B
Lu Raise
4
8-12 reps
RPE 10
3C
Abs Crunch (Machine)
4
8-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
5-8 reps
RPE 10
1B
Chest Supported Row (Dumbbell)
3
8-12 reps
RPE 10
2A
Incline Curl (Dumbbell)
3
6-12 reps
RPE 10
2B
Seated Overhead Press (Barbell)
3
6-10 reps
RPE 10
3A
Tricep Extension (Cable)
4
8-12 reps
RPE 10
3B
Lu Raise
4
8-12 reps
RPE 10
3C
Abs Crunch (Machine)
4
8-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
5-8 reps
RPE 10
1B
Chest Supported Row (Dumbbell)
3
8-12 reps
RPE 10
2A
Incline Curl (Dumbbell)
3
6-12 reps
RPE 10
2B
Seated Overhead Press (Barbell)
3
6-10 reps
RPE 10
3A
Tricep Extension (Cable)
4
8-12 reps
RPE 10
3B
Lu Raise
4
8-12 reps
RPE 10
3C
Abs Crunch (Machine)
4
8-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
5-8 reps
RPE 10
1B
Chest Supported Row (Dumbbell)
3
8-12 reps
RPE 10
2A
Incline Curl (Dumbbell)
3
6-12 reps
RPE 10
2B
Seated Overhead Press (Barbell)
3
6-10 reps
RPE 10
3A
Tricep Extension (Cable)
4
8-12 reps
RPE 10
3B
Lu Raise
4
8-12 reps
RPE 10
3C
Abs Crunch (Machine)
4
8-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-10 reps
RPE 10
2
Split Squat (Smith Machine)
2
8-12 reps
-
3A
Pull-Up (Weighted)
3
6-10 reps
RPE 10
3B
Leg Curl
3
8-12 reps
RPE 10
4A
Pullover (Dumbbell)
3
8-12 reps
RPE 10
4B
Neck Curl
3
10-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-10 reps
RPE 10
2
Split Squat (Smith Machine)
2
8-12 reps
-
3A
Pull-Up (Weighted)
3
6-10 reps
RPE 10
3B
Leg Curl
3
8-12 reps
RPE 10
4A
Pullover (Dumbbell)
3
8-12 reps
RPE 10
4B
Neck Curl
3
10-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-10 reps
RPE 10
2
Split Squat (Smith Machine)
2
8-12 reps
-
3A
Pull-Up (Weighted)
3
6-10 reps
RPE 10
3B
Leg Curl
3
8-12 reps
RPE 10
4A
Pullover (Dumbbell)
3
8-12 reps
RPE 10
4B
Neck Curl
3
10-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-10 reps
RPE 10
2
Split Squat (Smith Machine)
2
8-12 reps
-
3A
Pull-Up (Weighted)
3
6-10 reps
RPE 10
3B
Leg Curl
3
8-12 reps
RPE 10
4A
Pullover (Dumbbell)
3
8-12 reps
RPE 10
4B
Neck Curl
3
10-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-10 reps
RPE 10
2
Split Squat (Smith Machine)
2
8-12 reps
-
3A
Pull-Up (Weighted)
3
6-10 reps
RPE 10
3B
Leg Curl
3
8-12 reps
RPE 10
4A
Pullover (Dumbbell)
3
8-12 reps
RPE 10
4B
Neck Curl
3
10-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-10 reps
RPE 10
2
Split Squat (Smith Machine)
2
8-12 reps
-
3A
Pull-Up (Weighted)
3
6-10 reps
RPE 10
3B
Leg Curl
3
8-12 reps
RPE 10
4A
Pullover (Dumbbell)
3
8-12 reps
RPE 10
4B
Neck Curl
3
10-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-10 reps
RPE 10
2
Split Squat (Smith Machine)
2
8-12 reps
-
3A
Pull-Up (Weighted)
3
6-10 reps
RPE 10
3B
Leg Curl
3
8-12 reps
RPE 10
4A
Pullover (Dumbbell)
3
8-12 reps
RPE 10
4B
Neck Curl
3
10-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-10 reps
RPE 10
2
Split Squat (Smith Machine)
2
8-12 reps
-
3A
Pull-Up (Weighted)
3
6-10 reps
RPE 10
3B
Leg Curl
3
8-12 reps
RPE 10
4A
Pullover (Dumbbell)
3
8-12 reps
RPE 10
4B
Neck Curl
3
10-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-10 reps
RPE 10
2
Split Squat (Smith Machine)
2
8-12 reps
-
3A
Pull-Up (Weighted)
3
6-10 reps
RPE 10
3B
Leg Curl
3
8-12 reps
RPE 10
4A
Pullover (Dumbbell)
3
8-12 reps
RPE 10
4B
Neck Curl
3
10-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-10 reps
RPE 10
2
Split Squat (Smith Machine)
2
8-12 reps
-
3A
Pull-Up (Weighted)
3
6-10 reps
RPE 10
3B
Leg Curl
3
8-12 reps
RPE 10
4A
Pullover (Dumbbell)
3
8-12 reps
RPE 10
4B
Neck Curl
3
10-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-10 reps
RPE 10
2
Split Squat (Smith Machine)
2
8-12 reps
-
3A
Pull-Up (Weighted)
3
6-10 reps
RPE 10
3B
Leg Curl
3
8-12 reps
RPE 10
4A
Pullover (Dumbbell)
3
8-12 reps
RPE 10
4B
Neck Curl
3
10-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-10 reps
RPE 10
2
Split Squat (Smith Machine)
2
8-12 reps
-
3A
Pull-Up (Weighted)
3
6-10 reps
RPE 10
3B
Leg Curl
3
8-12 reps
RPE 10
4A
Pullover (Dumbbell)
3
8-12 reps
RPE 10
4B
Neck Curl
3
10-20 reps
RPE 10
Week 1
1 / 12 Weeks
Day 1
1A
Incline Bench Press (Smith Machine)
3 Sets
8-12 Reps
@10
1B
Cable Low Row
3 Sets
8-12 Reps
@10
2A
Pull-Up (Neutral Grip, Weighted)
3 Sets
6-10 Reps
@10
2B
Bench Press (Dumbbell)
3 Sets
8-12 Reps
@10
3A
JM Press (Smith Machine)
3 Sets
8-12 Reps
@10
3B
Preacher Curl (Dumbbell)
3 Sets
8-12 Reps
@10
3C
Upright Row (Barbell)
3 Sets
10-15 Reps
@10
Day 2
1A
Romanian Deadlift (Barbell)
3 Sets
8-12 Reps
@10
1B
Seated Calf Raise
3 Sets
10-15 Reps
@10
2
Leg Press (45 Degrees)
3 Sets
8-12 Reps
@10
3A
Hammer Curl
3 Sets
6-10 Reps
@10
3B
Hip Adductor (Machine)
2 Sets
8-12 Reps
@10
Day 3
1A
Bench Press (Barbell)
3 Sets
5-8 Reps
@10
1B
Chest Supported Row (Dumbbell)
3 Sets
8-12 Reps
@10
2A
Incline Curl (Dumbbell)
3 Sets
6-12 Reps
@10
2B
Seated Overhead Press (Barbell)
3 Sets
6-10 Reps
@10
3A
Tricep Extension (Cable)
4 Sets
8-12 Reps
@10
3B
Lu Raise
4 Sets
8-12 Reps
@10
3C
Abs Crunch (Machine)
4 Sets
8-15 Reps
@10
Day 4
1
Squat (Barbell)
4 Sets
6-10 Reps
@10
2
Split Squat (Smith Machine)
2 Sets
8-12 Reps
-
3A
Pull-Up (Weighted)
3 Sets
6-10 Reps
@10
3B
Leg Curl
3 Sets
8-12 Reps
@10
4A
Pullover (Dumbbell)
3 Sets
8-12 Reps
@10
4B
Neck Curl
3 Sets
10-20 Reps
@10