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UP X PPL

by Joona
1 athletes joined

Program Description

Unlock your strength with the UP X PPL program, an 8-week journey designed for those ready to elevate their training. This program combines upper and lower body splits with a focus on progressive overload, ensuring you build muscle and increase strength effectively. Commit to 5 days a week of targeted workouts that challenge your limits and keep you engaged. Whether you're a beginner or seasoned lifter, UP X PPL will help you achieve your fitness goals with structured intensity and purpose.

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Strength, Muscle
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    90 minutes
  • Created
    Apr 06, 2026 06:43
  • Last Edited
    Apr 06, 2026 06:50
Muscle Engagement
Front
Back
MuscleSet
Triceps
13.6%
Front Delts
10.2%
Hamstrings
8.1%
Biceps
7.6%
Quadriceps
7.6%
Chest
6.8%
Abs
6.8%
Glutes
6.4%
Upper Back
5.9%
Middle Delts
5.1%
Lats
5.1%
Forearms
3.4%
Abductors
3.4%
Calves
3.4%
Adductors
3%
Rear Delts
2.5%
Lower Back
1.3%
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
1
1
6-10 reps
6-10 reps
RPE 9
RPE 10
2
Incline Bench Press (Smith Machine)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
3
Lat Pulldown
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
4
Seated Close Grip Row
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
5
Dip (Weighted)
1
1
6-10 reps
6-10 reps
RPE 9
RPE 10
6
Preacher Curl (EZ Bar)
1
1
6-10 reps
6-10 reps
RPE 9
RPE 10
7
Single Arm Tricep Extension (Cable)
1
1
6-10 reps
6-10 reps
RPE 9
RPE 10
8
Abs Crunch (Machine)
1
1
6-10 reps
6-10 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
1
1
6-10 reps
6-10 reps
RPE 9
RPE 10
2
Incline Bench Press (Smith Machine)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
3
Lat Pulldown
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
4
Seated Close Grip Row
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
5
Dip (Weighted)
1
1
6-10 reps
6-10 reps
RPE 9
RPE 10
6
Preacher Curl (EZ Bar)
1
1
6-10 reps
6-10 reps
RPE 9
RPE 10
7
Single Arm Tricep Extension (Cable)
1
1
6-10 reps
6-10 reps
RPE 9
RPE 10
8
Abs Crunch (Machine)
1
1
6-10 reps
6-10 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
1
1
6-10 reps
6-10 reps
RPE 9
RPE 10
2
Incline Bench Press (Smith Machine)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
3
Lat Pulldown
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
4
Seated Close Grip Row
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
5
Dip (Weighted)
1
1
6-10 reps
6-10 reps
RPE 9
RPE 10
6
Preacher Curl (EZ Bar)
1
1
6-10 reps
6-10 reps
RPE 9
RPE 10
7
Single Arm Tricep Extension (Cable)
1
1
6-10 reps
6-10 reps
RPE 9
RPE 10
8
Abs Crunch (Machine)
1
1
6-10 reps
6-10 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
1
1
6-10 reps
6-10 reps
RPE 9
RPE 10
2
Incline Bench Press (Smith Machine)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
3
Lat Pulldown
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
4
Seated Close Grip Row
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
5
Dip (Weighted)
1
1
6-10 reps
6-10 reps
RPE 9
RPE 10
6
Preacher Curl (EZ Bar)
1
1
6-10 reps
6-10 reps
RPE 9
RPE 10
7
Single Arm Tricep Extension (Cable)
1
1
6-10 reps
6-10 reps
RPE 9
RPE 10
8
Abs Crunch (Machine)
1
1
6-10 reps
6-10 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
1
1
6-10 reps
6-10 reps
RPE 9
RPE 10
2
Incline Bench Press (Smith Machine)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
3
Lat Pulldown
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
4
Seated Close Grip Row
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
5
Dip (Weighted)
1
1
6-10 reps
6-10 reps
RPE 9
RPE 10
6
Preacher Curl (EZ Bar)
1
1
6-10 reps
6-10 reps
RPE 9
RPE 10
7
Single Arm Tricep Extension (Cable)
1
1
6-10 reps
6-10 reps
RPE 9
RPE 10
8
Abs Crunch (Machine)
1
1
6-10 reps
6-10 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
1
1
6-10 reps
6-10 reps
RPE 9
RPE 10
2
Incline Bench Press (Smith Machine)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
3
Lat Pulldown
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
4
Seated Close Grip Row
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
5
Dip (Weighted)
1
1
6-10 reps
6-10 reps
RPE 9
RPE 10
6
Preacher Curl (EZ Bar)
1
1
6-10 reps
6-10 reps
RPE 9
RPE 10
7
Single Arm Tricep Extension (Cable)
1
1
6-10 reps
6-10 reps
RPE 9
RPE 10
8
Abs Crunch (Machine)
1
1
6-10 reps
6-10 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
1
1
6-10 reps
6-10 reps
RPE 9
RPE 10
2
Incline Bench Press (Smith Machine)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
3
Lat Pulldown
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
4
Seated Close Grip Row
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
5
Dip (Weighted)
1
1
6-10 reps
6-10 reps
RPE 9
RPE 10
6
Preacher Curl (EZ Bar)
1
1
6-10 reps
6-10 reps
RPE 9
RPE 10
7
Single Arm Tricep Extension (Cable)
1
1
6-10 reps
6-10 reps
RPE 9
RPE 10
8
Abs Crunch (Machine)
1
1
6-10 reps
6-10 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
1
1
6-10 reps
6-10 reps
RPE 9
RPE 10
2
Incline Bench Press (Smith Machine)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
3
Lat Pulldown
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
4
Seated Close Grip Row
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
5
Dip (Weighted)
1
1
6-10 reps
6-10 reps
RPE 9
RPE 10
6
Preacher Curl (EZ Bar)
1
1
6-10 reps
6-10 reps
RPE 9
RPE 10
7
Single Arm Tricep Extension (Cable)
1
1
6-10 reps
6-10 reps
RPE 9
RPE 10
8
Abs Crunch (Machine)
1
1
6-10 reps
6-10 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
1
1
6-10 reps
6-10 reps
RPE 9
RPE 10
2
Squat (Barbell)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
3
Single-Leg Leg Curl
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
4
Leg Extension
1
1
6-10 reps
6-10 reps
RPE 9
RPE 10
5
Hip Abductor (Machine)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
6
Calf Raise (Machine)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
1
1
6-10 reps
6-10 reps
RPE 9
RPE 10
2
Squat (Barbell)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
3
Single-Leg Leg Curl
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
4
Leg Extension
1
1
6-10 reps
6-10 reps
RPE 9
RPE 10
5
Hip Abductor (Machine)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
6
Calf Raise (Machine)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
1
1
6-10 reps
6-10 reps
RPE 9
RPE 10
2
Squat (Barbell)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
3
Single-Leg Leg Curl
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
4
Leg Extension
1
1
6-10 reps
6-10 reps
RPE 9
RPE 10
5
Hip Abductor (Machine)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
6
Calf Raise (Machine)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
1
1
6-10 reps
6-10 reps
RPE 9
RPE 10
2
Squat (Barbell)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
3
Single-Leg Leg Curl
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
4
Leg Extension
1
1
6-10 reps
6-10 reps
RPE 9
RPE 10
5
Hip Abductor (Machine)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
6
Calf Raise (Machine)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
1
1
6-10 reps
6-10 reps
RPE 9
RPE 10
2
Squat (Barbell)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
3
Single-Leg Leg Curl
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
4
Leg Extension
1
1
6-10 reps
6-10 reps
RPE 9
RPE 10
5
Hip Abductor (Machine)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
6
Calf Raise (Machine)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
1
1
6-10 reps
6-10 reps
RPE 9
RPE 10
2
Squat (Barbell)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
3
Single-Leg Leg Curl
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
4
Leg Extension
1
1
6-10 reps
6-10 reps
RPE 9
RPE 10
5
Hip Abductor (Machine)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
6
Calf Raise (Machine)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
1
1
6-10 reps
6-10 reps
RPE 9
RPE 10
2
Squat (Barbell)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
3
Single-Leg Leg Curl
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
4
Leg Extension
1
1
6-10 reps
6-10 reps
RPE 9
RPE 10
5
Hip Abductor (Machine)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
6
Calf Raise (Machine)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
1
1
6-10 reps
6-10 reps
RPE 9
RPE 10
2
Squat (Barbell)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
3
Single-Leg Leg Curl
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
4
Leg Extension
1
1
6-10 reps
6-10 reps
RPE 9
RPE 10
5
Hip Abductor (Machine)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
6
Calf Raise (Machine)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
5+ reps
RPE 8
2
Pull-Up (Bodyweight)
1
1
8 reps
7 reps
RPE 9
RPE 10
3
Seated Wide-Grip Row (Cable)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
4
Reverse Pec Deck
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
5
Incline Curl (Dumbbell)
1
1
6-10 reps
6-10 reps
RPE 9
RPE 10
6
Hammer Curl (Dumbbell)
1
1
6-10 reps
6-10 reps
RPE 9
RPE 10
7
Abs Crunch (Machine)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
5+ reps
RPE 8
2
Pull-Up (Bodyweight)
1
1
8 reps
7 reps
RPE 9
RPE 10
3
Seated Wide-Grip Row (Cable)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
4
Reverse Pec Deck
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
5
Incline Curl (Dumbbell)
1
1
6-10 reps
6-10 reps
RPE 9
RPE 10
6
Hammer Curl (Dumbbell)
1
1
6-10 reps
6-10 reps
RPE 9
RPE 10
7
Abs Crunch (Machine)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
5+ reps
RPE 8
2
Pull-Up (Bodyweight)
1
1
8 reps
7 reps
RPE 9
RPE 10
3
Seated Wide-Grip Row (Cable)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
4
Reverse Pec Deck
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
5
Incline Curl (Dumbbell)
1
1
6-10 reps
6-10 reps
RPE 9
RPE 10
6
Hammer Curl (Dumbbell)
1
1
6-10 reps
6-10 reps
RPE 9
RPE 10
7
Abs Crunch (Machine)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
5+ reps
RPE 8
2
Pull-Up (Bodyweight)
1
1
8 reps
7 reps
RPE 9
RPE 10
3
Seated Wide-Grip Row (Cable)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
4
Reverse Pec Deck
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
5
Incline Curl (Dumbbell)
1
1
6-10 reps
6-10 reps
RPE 9
RPE 10
6
Hammer Curl (Dumbbell)
1
1
6-10 reps
6-10 reps
RPE 9
RPE 10
7
Abs Crunch (Machine)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
5+ reps
RPE 8
2
Pull-Up (Bodyweight)
1
1
8 reps
7 reps
RPE 9
RPE 10
3
Seated Wide-Grip Row (Cable)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
4
Reverse Pec Deck
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
5
Incline Curl (Dumbbell)
1
1
6-10 reps
6-10 reps
RPE 9
RPE 10
6
Hammer Curl (Dumbbell)
1
1
6-10 reps
6-10 reps
RPE 9
RPE 10
7
Abs Crunch (Machine)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
5+ reps
RPE 8
2
Pull-Up (Bodyweight)
1
1
8 reps
7 reps
RPE 9
RPE 10
3
Seated Wide-Grip Row (Cable)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
4
Reverse Pec Deck
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
5
Incline Curl (Dumbbell)
1
1
6-10 reps
6-10 reps
RPE 9
RPE 10
6
Hammer Curl (Dumbbell)
1
1
6-10 reps
6-10 reps
RPE 9
RPE 10
7
Abs Crunch (Machine)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
5+ reps
RPE 8
2
Pull-Up (Bodyweight)
1
1
8 reps
7 reps
RPE 9
RPE 10
3
Seated Wide-Grip Row (Cable)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
4
Reverse Pec Deck
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
5
Incline Curl (Dumbbell)
1
1
6-10 reps
6-10 reps
RPE 9
RPE 10
6
Hammer Curl (Dumbbell)
1
1
6-10 reps
6-10 reps
RPE 9
RPE 10
7
Abs Crunch (Machine)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
5+ reps
RPE 8
2
Pull-Up (Bodyweight)
1
1
8 reps
7 reps
RPE 9
RPE 10
3
Seated Wide-Grip Row (Cable)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
4
Reverse Pec Deck
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
5
Incline Curl (Dumbbell)
1
1
6-10 reps
6-10 reps
RPE 9
RPE 10
6
Hammer Curl (Dumbbell)
1
1
6-10 reps
6-10 reps
RPE 9
RPE 10
7
Abs Crunch (Machine)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
2
Seated Military Press (Smith Machine)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
3
Pec Deck (Machine)
1
1
6-10 reps
6-10 reps
RPE 9
RPE 10
4
Skull Crusher (Barbell)
1
1
6-10 reps
6-10 reps
RPE 9
RPE 10
5
Lateral Raise (Dumbbell)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
6
Tricep Pushdown (Cable)
1
1
6-10 reps
6-10 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
2
Seated Military Press (Smith Machine)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
3
Pec Deck (Machine)
1
1
6-10 reps
6-10 reps
RPE 9
RPE 10
4
Skull Crusher (Barbell)
1
1
6-10 reps
6-10 reps
RPE 9
RPE 10
5
Lateral Raise (Dumbbell)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
6
Tricep Pushdown (Cable)
1
1
6-10 reps
6-10 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
2
Seated Military Press (Smith Machine)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
3
Pec Deck (Machine)
1
1
6-10 reps
6-10 reps
RPE 9
RPE 10
4
Skull Crusher (Barbell)
1
1
6-10 reps
6-10 reps
RPE 9
RPE 10
5
Lateral Raise (Dumbbell)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
6
Tricep Pushdown (Cable)
1
1
6-10 reps
6-10 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
2
Seated Military Press (Smith Machine)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
3
Pec Deck (Machine)
1
1
6-10 reps
6-10 reps
RPE 9
RPE 10
4
Skull Crusher (Barbell)
1
1
6-10 reps
6-10 reps
RPE 9
RPE 10
5
Lateral Raise (Dumbbell)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
6
Tricep Pushdown (Cable)
1
1
6-10 reps
6-10 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
2
Seated Military Press (Smith Machine)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
3
Pec Deck (Machine)
1
1
6-10 reps
6-10 reps
RPE 9
RPE 10
4
Skull Crusher (Barbell)
1
1
6-10 reps
6-10 reps
RPE 9
RPE 10
5
Lateral Raise (Dumbbell)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
6
Tricep Pushdown (Cable)
1
1
6-10 reps
6-10 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
2
Seated Military Press (Smith Machine)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
3
Pec Deck (Machine)
1
1
6-10 reps
6-10 reps
RPE 9
RPE 10
4
Skull Crusher (Barbell)
1
1
6-10 reps
6-10 reps
RPE 9
RPE 10
5
Lateral Raise (Dumbbell)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
6
Tricep Pushdown (Cable)
1
1
6-10 reps
6-10 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
2
Seated Military Press (Smith Machine)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
3
Pec Deck (Machine)
1
1
6-10 reps
6-10 reps
RPE 9
RPE 10
4
Skull Crusher (Barbell)
1
1
6-10 reps
6-10 reps
RPE 9
RPE 10
5
Lateral Raise (Dumbbell)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
6
Tricep Pushdown (Cable)
1
1
6-10 reps
6-10 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
2
Seated Military Press (Smith Machine)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
3
Pec Deck (Machine)
1
1
6-10 reps
6-10 reps
RPE 9
RPE 10
4
Skull Crusher (Barbell)
1
1
6-10 reps
6-10 reps
RPE 9
RPE 10
5
Lateral Raise (Dumbbell)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
6
Tricep Pushdown (Cable)
1
1
6-10 reps
6-10 reps
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
1
1
6-10 reps
6-10 reps
RPE 9
RPE 10
2
Romanian Deadlift (Barbell)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
3
Walking Lunge (Dumbbell)
1
8-10 reps
RPE 9
4
Lying Leg Curl
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
5
Leg Extension
1
8-12 reps
RPE 10
6
Calf Raise (Machine)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
1
1
6-10 reps
6-10 reps
RPE 9
RPE 10
2
Romanian Deadlift (Barbell)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
3
Walking Lunge (Dumbbell)
1
8-10 reps
RPE 9
4
Lying Leg Curl
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
5
Leg Extension
1
8-12 reps
RPE 10
6
Calf Raise (Machine)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
1
1
6-10 reps
6-10 reps
RPE 9
RPE 10
2
Romanian Deadlift (Barbell)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
3
Walking Lunge (Dumbbell)
1
8-10 reps
RPE 9
4
Lying Leg Curl
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
5
Leg Extension
1
8-12 reps
RPE 10
6
Calf Raise (Machine)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
1
1
6-10 reps
6-10 reps
RPE 9
RPE 10
2
Romanian Deadlift (Barbell)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
3
Walking Lunge (Dumbbell)
1
8-10 reps
RPE 9
4
Lying Leg Curl
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
5
Leg Extension
1
8-12 reps
RPE 10
6
Calf Raise (Machine)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
1
1
6-10 reps
6-10 reps
RPE 9
RPE 10
2
Romanian Deadlift (Barbell)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
3
Walking Lunge (Dumbbell)
1
8-10 reps
RPE 9
4
Lying Leg Curl
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
5
Leg Extension
1
8-12 reps
RPE 10
6
Calf Raise (Machine)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
1
1
6-10 reps
6-10 reps
RPE 9
RPE 10
2
Romanian Deadlift (Barbell)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
3
Walking Lunge (Dumbbell)
1
8-10 reps
RPE 9
4
Lying Leg Curl
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
5
Leg Extension
1
8-12 reps
RPE 10
6
Calf Raise (Machine)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
1
1
6-10 reps
6-10 reps
RPE 9
RPE 10
2
Romanian Deadlift (Barbell)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
3
Walking Lunge (Dumbbell)
1
8-10 reps
RPE 9
4
Lying Leg Curl
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
5
Leg Extension
1
8-12 reps
RPE 10
6
Calf Raise (Machine)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
1
1
6-10 reps
6-10 reps
RPE 9
RPE 10
2
Romanian Deadlift (Barbell)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
3
Walking Lunge (Dumbbell)
1
8-10 reps
RPE 9
4
Lying Leg Curl
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
5
Leg Extension
1
8-12 reps
RPE 10
6
Calf Raise (Machine)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
Week 1
1 / 8 Weeks
Day 1
1
Seated Overhead Press (Dumbbell)
1 Set
1 Set
6-10 Reps
6-10 Reps
@9
@10
2
Incline Bench Press (Smith Machine)
1 Set
1 Set
6-8 Reps
6-8 Reps
@9
@10
3
Lat Pulldown
1 Set
1 Set
6-8 Reps
6-8 Reps
@9
@10
4
Seated Close Grip Row
1 Set
1 Set
6-8 Reps
6-8 Reps
@9
@10
5
Dip (Weighted)
1 Set
1 Set
6-10 Reps
6-10 Reps
@9
@10
6
Preacher Curl (EZ Bar)
1 Set
1 Set
6-10 Reps
6-10 Reps
@9
@10
7
Single Arm Tricep Extension (Cable)
1 Set
1 Set
6-10 Reps
6-10 Reps
@9
@10
8
Abs Crunch (Machine)
1 Set
1 Set
6-10 Reps
6-10 Reps
@9
@10
Day 2
1
Hip Adductor (Machine)
1 Set
1 Set
6-10 Reps
6-10 Reps
@9
@10
2
Squat (Barbell)
1 Set
1 Set
6-8 Reps
6-8 Reps
@9
@10
3
Single-Leg Leg Curl
1 Set
1 Set
6-8 Reps
6-8 Reps
@9
@10
4
Leg Extension
1 Set
1 Set
6-10 Reps
6-10 Reps
@9
@10
5
Hip Abductor (Machine)
1 Set
1 Set
8-12 Reps
8-12 Reps
@9
@10
6
Calf Raise (Machine)
1 Set
1 Set
6-8 Reps
6-8 Reps
@9
@10
Day 3
1
Deadlift (Barbell)
1 Set
5+ Reps
@8
2
Pull-Up (Bodyweight)
1 Set
1 Set
8 Reps
7 Reps
@9
@10
3
Seated Wide-Grip Row (Cable)
1 Set
1 Set
6-8 Reps
6-8 Reps
@9
@10
4
Reverse Pec Deck
1 Set
1 Set
6-8 Reps
6-8 Reps
@9
@10
5
Incline Curl (Dumbbell)
1 Set
1 Set
6-10 Reps
6-10 Reps
@9
@10
6
Hammer Curl (Dumbbell)
1 Set
1 Set
6-10 Reps
6-10 Reps
@9
@10
7
Abs Crunch (Machine)
1 Set
1 Set
6-8 Reps
6-8 Reps
@9
@10
Day 4
1
Bench Press (Barbell)
1 Set
1 Set
6-8 Reps
6-8 Reps
@9
@10
2
Seated Military Press (Smith Machine)
1 Set
1 Set
6-8 Reps
6-8 Reps
@9
@10
3
Pec Deck (Machine)
1 Set
1 Set
6-10 Reps
6-10 Reps
@9
@10
4
Skull Crusher (Barbell)
1 Set
1 Set
6-10 Reps
6-10 Reps
@9
@10
5
Lateral Raise (Dumbbell)
1 Set
1 Set
8-10 Reps
8-10 Reps
@9
@10
6
Tricep Pushdown (Cable)
1 Set
1 Set
6-10 Reps
6-10 Reps
@9
@10
Day 5
1
Hip Abductor (Machine)
1 Set
1 Set
6-10 Reps
6-10 Reps
@9
@10
2
Romanian Deadlift (Barbell)
1 Set
1 Set
8-10 Reps
8-10 Reps
@9
@10
3
Walking Lunge (Dumbbell)
1 Set
8-10 Reps
@9
4
Lying Leg Curl
1 Set
1 Set
8-10 Reps
8-10 Reps
@9
@10
5
Leg Extension
1 Set
8-12 Reps
@10
6
Calf Raise (Machine)
1 Set
1 Set
6-8 Reps
6-8 Reps
@9
@10