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Kaip's Upper/Lower

by Brandon K.

Program Description

Transform your strength and physique with the Upper/Lower program, a 12-week training plan designed for those ready to commit to a 4-day workout schedule. This program format is Monday: Upper, Tuesday: Lower, Wednesday: Rest/Walk, Thursday: Upper, Friday: Rest/Walk, Saturday: Lower, Sunday: Rest/Walk. This is designed as a base template of exercises I enjoy doing. You can always substitute exercises. The goal is progressive overload each week, either slightly increasing reps or weight.

Program Overview

  • Level
    Intermediate, Advanced, Beginner, Novice
  • Goal
    Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Oct 18, 2025 05:50
  • Last Edited
    Oct 19, 2025 05:17
Muscle Engagement
Front
Back
MuscleSet
Hamstrings
11.5%
Quadriceps
11.3%
Upper Back
10.2%
Chest
9.8%
Triceps
8%
Glutes
7.8%
Lats
7%
Front Delts
6.3%
Lower Back
4.1%
Calves
3.9%
Middle Delts
3.7%
Rear Delts
3.5%
Biceps
3.3%
Other
2.9%
Abs
2.3%
Adductors
2%
Abductors
2%
Forearms
0.4%
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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
Chest Press (Machine)
2
8 reps
RPE 9
2
Lat Pulldown (Neutral Grip)
2
8 reps
RPE 9
3
Incline Bench Press (Smith Machine)
2
8 reps
RPE 9
4
Chest Supported Row (Machine)
2
8 reps
RPE 9
5
Chest Fly (Machine)
1
12 reps
RPE 9
6
Lateral Raise (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 9
RPE 9
RPE 9
7
Tricep Pushdown (Cable)
2
12 reps
RPE 9
8
Bayesian Curl
2
12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
8 reps
-
2
Lat Pulldown (Neutral Grip)
2
8 reps
-
3
Incline Bench Press (Smith Machine)
2
8 reps
-
4
Chest Supported Row (Machine)
2
8 reps
-
5
Chest Fly (Machine)
1
12 reps
-
6
Lateral Raise (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
7
Tricep Pushdown (Cable)
2
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
8 reps
-
2
Lat Pulldown (Neutral Grip)
2
8 reps
-
3
Incline Bench Press (Smith Machine)
2
8 reps
-
4
Chest Supported Row (Machine)
2
8 reps
-
5
Chest Fly (Machine)
1
12 reps
-
6
Lateral Raise (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
7
Tricep Pushdown (Cable)
2
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
8 reps
-
2
Lat Pulldown (Neutral Grip)
2
8 reps
-
3
Incline Bench Press (Smith Machine)
2
8 reps
-
4
Chest Supported Row (Machine)
2
8 reps
-
5
Chest Fly (Machine)
1
12 reps
-
6
Lateral Raise (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
7
Tricep Pushdown (Cable)
2
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
8 reps
-
2
Lat Pulldown (Neutral Grip)
2
8 reps
-
3
Incline Bench Press (Smith Machine)
2
8 reps
-
4
Chest Supported Row (Machine)
2
8 reps
-
5
Chest Fly (Machine)
1
12 reps
-
6
Lateral Raise (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
7
Tricep Pushdown (Cable)
2
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
8 reps
-
2
Lat Pulldown (Neutral Grip)
2
8 reps
-
3
Incline Bench Press (Smith Machine)
2
8 reps
-
4
Chest Supported Row (Machine)
2
8 reps
-
5
Chest Fly (Machine)
1
12 reps
-
6
Lateral Raise (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
7
Tricep Pushdown (Cable)
2
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
8 reps
-
2
Lat Pulldown (Neutral Grip)
2
8 reps
-
3
Incline Bench Press (Smith Machine)
2
8 reps
-
4
Chest Supported Row (Machine)
2
8 reps
-
5
Chest Fly (Machine)
1
12 reps
-
6
Lateral Raise (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
7
Tricep Pushdown (Cable)
2
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
8 reps
-
2
Lat Pulldown (Neutral Grip)
2
8 reps
-
3
Incline Bench Press (Smith Machine)
2
8 reps
-
4
Chest Supported Row (Machine)
2
8 reps
-
5
Chest Fly (Machine)
1
12 reps
-
6
Lateral Raise (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
7
Tricep Pushdown (Cable)
2
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
8 reps
-
2
Lat Pulldown (Neutral Grip)
2
8 reps
-
3
Incline Bench Press (Smith Machine)
2
8 reps
-
4
Chest Supported Row (Machine)
2
8 reps
-
5
Chest Fly (Machine)
1
12 reps
-
6
Lateral Raise (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
7
Tricep Pushdown (Cable)
2
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
8 reps
-
2
Lat Pulldown (Neutral Grip)
2
8 reps
-
3
Incline Bench Press (Smith Machine)
2
8 reps
-
4
Chest Supported Row (Machine)
2
8 reps
-
5
Chest Fly (Machine)
1
12 reps
-
6
Lateral Raise (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
7
Tricep Pushdown (Cable)
2
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
8 reps
-
2
Lat Pulldown (Neutral Grip)
2
8 reps
-
3
Incline Bench Press (Smith Machine)
2
8 reps
-
4
Chest Supported Row (Machine)
2
8 reps
-
5
Chest Fly (Machine)
1
12 reps
-
6
Lateral Raise (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
7
Tricep Pushdown (Cable)
2
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
8 reps
-
2
Lat Pulldown (Neutral Grip)
2
8 reps
-
3
Incline Bench Press (Smith Machine)
2
8 reps
-
4
Chest Supported Row (Machine)
2
8 reps
-
5
Chest Fly (Machine)
1
12 reps
-
6
Lateral Raise (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
7
Tricep Pushdown (Cable)
2
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
1
15 reps
12 reps
12 reps
RPE 7
RPE 9
RPE 10
2
Leg Curl
1
1
1
15 reps
8 reps
8 reps
RPE 7
RPE 9
RPE 10
3
Hack Squat
2
8 reps
RPE 10
4
Standing Calf Raise
2
12 reps
RPE 9
5
Good Morning
1
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
2
15 reps
12 reps
-
-
2
Leg Curl
1
2
15 reps
8 reps
-
-
3
Hack Squat
2
8 reps
-
4
Standing Calf Raise
2
12 reps
-
5
Good Morning
1
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
2
15 reps
12 reps
-
-
2
Leg Curl
1
2
15 reps
8 reps
-
-
3
Hack Squat
2
8 reps
-
4
Standing Calf Raise
2
12 reps
-
5
Good Morning
1
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
2
15 reps
12 reps
-
-
2
Leg Curl
1
2
15 reps
8 reps
-
-
3
Hack Squat
2
8 reps
-
4
Standing Calf Raise
2
12 reps
-
5
Good Morning
1
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
2
15 reps
12 reps
-
-
2
Leg Curl
1
2
15 reps
8 reps
-
-
3
Hack Squat
2
8 reps
-
4
Standing Calf Raise
2
12 reps
-
5
Good Morning
1
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
2
15 reps
12 reps
-
-
2
Leg Curl
1
2
15 reps
8 reps
-
-
3
Hack Squat
2
8 reps
-
4
Standing Calf Raise
2
12 reps
-
5
Good Morning
1
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
2
15 reps
12 reps
-
-
2
Leg Curl
1
2
15 reps
8 reps
-
-
3
Hack Squat
2
8 reps
-
4
Standing Calf Raise
2
12 reps
-
5
Good Morning
1
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
2
15 reps
12 reps
-
-
2
Leg Curl
1
2
15 reps
8 reps
-
-
3
Hack Squat
2
8 reps
-
4
Standing Calf Raise
2
12 reps
-
5
Good Morning
1
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
2
15 reps
12 reps
-
-
2
Leg Curl
1
2
15 reps
8 reps
-
-
3
Hack Squat
2
8 reps
-
4
Standing Calf Raise
2
12 reps
-
5
Good Morning
1
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
2
15 reps
12 reps
-
-
2
Leg Curl
1
2
15 reps
8 reps
-
-
3
Hack Squat
2
8 reps
-
4
Standing Calf Raise
2
12 reps
-
5
Good Morning
1
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
2
15 reps
12 reps
-
-
2
Leg Curl
1
2
15 reps
8 reps
-
-
3
Hack Squat
2
8 reps
-
4
Standing Calf Raise
2
12 reps
-
5
Good Morning
1
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
2
15 reps
12 reps
-
-
2
Leg Curl
1
2
15 reps
8 reps
-
-
3
Hack Squat
2
8 reps
-
4
Standing Calf Raise
2
12 reps
-
5
Good Morning
1
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Row
1
2
12 reps
10 reps
RPE 8
RPE 9
2
Incline Chest Press (Machine)
1
1
1
15 reps
10 reps
8 reps
RPE 8
RPE 9
RPE 10
3
Pendlay Row
1
1
10 reps
8 reps
RPE 10
RPE 10
4
Chest Fly (Machine)
2
10 reps
RPE 9.5
5
Rear Delt Fly (Machine)
3
12 reps
RPE 10
6
Incline Curl (Dumbbell)
1
1
10 reps
8 reps
RPE 10
RPE 10
7
Overhead Tricep Extension (Cable)
2
12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Row
1
2
12 reps
10 reps
-
-
2
Incline Chest Press (Machine)
1
1
1
15 reps
10 reps
8 reps
-
-
-
3
Pendlay Row
1
1
10 reps
8 reps
-
-
4
Chest Fly (Machine)
2
10 reps
-
5
Rear Delt Fly (Machine)
3
12 reps
-
6
Incline Curl (Dumbbell)
1
1
10 reps
8 reps
-
-
7
Overhead Tricep Extension (Cable)
2
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Row
1
2
12 reps
10 reps
-
-
2
Incline Chest Press (Machine)
1
1
1
15 reps
10 reps
8 reps
-
-
-
3
Pendlay Row
1
1
10 reps
8 reps
-
-
4
Chest Fly (Machine)
2
10 reps
-
5
Rear Delt Fly (Machine)
3
12 reps
-
6
Incline Curl (Dumbbell)
1
1
10 reps
8 reps
-
-
7
Overhead Tricep Extension (Cable)
2
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Row
1
2
12 reps
10 reps
-
-
2
Incline Chest Press (Machine)
1
1
1
15 reps
10 reps
8 reps
-
-
-
3
Pendlay Row
1
1
10 reps
8 reps
-
-
4
Chest Fly (Machine)
2
10 reps
-
5
Rear Delt Fly (Machine)
3
12 reps
-
6
Incline Curl (Dumbbell)
1
1
10 reps
8 reps
-
-
7
Overhead Tricep Extension (Cable)
2
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Row
1
2
12 reps
10 reps
-
-
2
Incline Chest Press (Machine)
1
1
1
15 reps
10 reps
8 reps
-
-
-
3
Pendlay Row
1
1
10 reps
8 reps
-
-
4
Chest Fly (Machine)
2
10 reps
-
5
Rear Delt Fly (Machine)
3
12 reps
-
6
Incline Curl (Dumbbell)
1
1
10 reps
8 reps
-
-
7
Overhead Tricep Extension (Cable)
2
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Row
1
2
12 reps
10 reps
-
-
2
Incline Chest Press (Machine)
1
1
1
15 reps
10 reps
8 reps
-
-
-
3
Pendlay Row
1
1
10 reps
8 reps
-
-
4
Chest Fly (Machine)
2
10 reps
-
5
Rear Delt Fly (Machine)
3
12 reps
-
6
Incline Curl (Dumbbell)
1
1
10 reps
8 reps
-
-
7
Overhead Tricep Extension (Cable)
2
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Row
1
2
12 reps
10 reps
-
-
2
Incline Chest Press (Machine)
1
1
1
15 reps
10 reps
8 reps
-
-
-
3
Pendlay Row
1
1
10 reps
8 reps
-
-
4
Chest Fly (Machine)
2
10 reps
-
5
Rear Delt Fly (Machine)
3
12 reps
-
6
Incline Curl (Dumbbell)
1
1
10 reps
8 reps
-
-
7
Overhead Tricep Extension (Cable)
2
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Row
1
2
12 reps
10 reps
-
-
2
Incline Chest Press (Machine)
1
1
1
15 reps
10 reps
8 reps
-
-
-
3
Pendlay Row
1
1
10 reps
8 reps
-
-
4
Chest Fly (Machine)
2
10 reps
-
5
Rear Delt Fly (Machine)
3
12 reps
-
6
Incline Curl (Dumbbell)
1
1
10 reps
8 reps
-
-
7
Overhead Tricep Extension (Cable)
2
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Row
1
2
12 reps
10 reps
-
-
2
Incline Chest Press (Machine)
1
1
1
15 reps
10 reps
8 reps
-
-
-
3
Pendlay Row
1
1
10 reps
8 reps
-
-
4
Chest Fly (Machine)
2
10 reps
-
5
Rear Delt Fly (Machine)
3
12 reps
-
6
Incline Curl (Dumbbell)
1
1
10 reps
8 reps
-
-
7
Overhead Tricep Extension (Cable)
2
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Row
1
2
12 reps
10 reps
-
-
2
Incline Chest Press (Machine)
1
1
1
15 reps
10 reps
8 reps
-
-
-
3
Pendlay Row
1
1
10 reps
8 reps
-
-
4
Chest Fly (Machine)
2
10 reps
-
5
Rear Delt Fly (Machine)
3
12 reps
-
6
Incline Curl (Dumbbell)
1
1
10 reps
8 reps
-
-
7
Overhead Tricep Extension (Cable)
2
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Row
1
2
12 reps
10 reps
-
-
2
Incline Chest Press (Machine)
1
1
1
15 reps
10 reps
8 reps
-
-
-
3
Pendlay Row
1
1
10 reps
8 reps
-
-
4
Chest Fly (Machine)
2
10 reps
-
5
Rear Delt Fly (Machine)
3
12 reps
-
6
Incline Curl (Dumbbell)
1
1
10 reps
8 reps
-
-
7
Overhead Tricep Extension (Cable)
2
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Row
1
2
12 reps
10 reps
-
-
2
Incline Chest Press (Machine)
1
1
1
15 reps
10 reps
8 reps
-
-
-
3
Pendlay Row
1
1
10 reps
8 reps
-
-
4
Chest Fly (Machine)
2
10 reps
-
5
Rear Delt Fly (Machine)
3
12 reps
-
6
Incline Curl (Dumbbell)
1
1
10 reps
8 reps
-
-
7
Overhead Tricep Extension (Cable)
2
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Walk
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Walk
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Walk
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Walk
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Walk
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Walk
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Walk
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Walk
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Walk
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Walk
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Walk
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Walk
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 9
RPE 10
2
Leg Extension
1
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 9
RPE 10
3
Pendulum Squat
1
1
1
12 reps
10 reps
8 reps
RPE 9
RPE 9
RPE 10
4
Leg Curl
2
10 reps
RPE 9
5
Hip Adductor (Machine)
2
12 reps
RPE 9
6
Hip Abductor (Machine)
2
12 reps
RPE 9
7
Standing Calf Raise
2
12 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Leg Extension
3
15 reps
-
3
Pendulum Squat
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Leg Curl
2
10 reps
-
5
Hip Adductor (Machine)
2
12 reps
-
6
Hip Abductor (Machine)
2
12 reps
-
7
Standing Calf Raise
2
12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Leg Extension
3
15 reps
-
3
Pendulum Squat
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Leg Curl
2
10 reps
-
5
Hip Adductor (Machine)
2
12 reps
-
6
Hip Abductor (Machine)
2
12 reps
-
7
Standing Calf Raise
2
12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Leg Extension
3
15 reps
-
3
Pendulum Squat
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Leg Curl
2
10 reps
-
5
Hip Adductor (Machine)
2
12 reps
-
6
Hip Abductor (Machine)
2
12 reps
-
7
Standing Calf Raise
2
12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Leg Extension
3
15 reps
-
3
Pendulum Squat
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Leg Curl
2
10 reps
-
5
Hip Adductor (Machine)
2
12 reps
-
6
Hip Abductor (Machine)
2
12 reps
-
7
Standing Calf Raise
2
12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Leg Extension
3
15 reps
-
3
Pendulum Squat
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Leg Curl
2
10 reps
-
5
Hip Adductor (Machine)
2
12 reps
-
6
Hip Abductor (Machine)
2
12 reps
-
7
Standing Calf Raise
2
12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Leg Extension
3
15 reps
-
3
Pendulum Squat
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Leg Curl
2
10 reps
-
5
Hip Adductor (Machine)
2
12 reps
-
6
Hip Abductor (Machine)
2
12 reps
-
7
Standing Calf Raise
2
12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Leg Extension
3
15 reps
-
3
Pendulum Squat
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Leg Curl
2
10 reps
-
5
Hip Adductor (Machine)
2
12 reps
-
6
Hip Abductor (Machine)
2
12 reps
-
7
Standing Calf Raise
2
12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Leg Extension
3
15 reps
-
3
Pendulum Squat
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Leg Curl
2
10 reps
-
5
Hip Adductor (Machine)
2
12 reps
-
6
Hip Abductor (Machine)
2
12 reps
-
7
Standing Calf Raise
2
12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Leg Extension
3
15 reps
-
3
Pendulum Squat
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Leg Curl
2
10 reps
-
5
Hip Adductor (Machine)
2
12 reps
-
6
Hip Abductor (Machine)
2
12 reps
-
7
Standing Calf Raise
2
12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Leg Extension
3
15 reps
-
3
Pendulum Squat
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Leg Curl
2
10 reps
-
5
Hip Adductor (Machine)
2
12 reps
-
6
Hip Abductor (Machine)
2
12 reps
-
7
Standing Calf Raise
2
12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Leg Extension
3
15 reps
-
3
Pendulum Squat
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Leg Curl
2
10 reps
-
5
Hip Adductor (Machine)
2
12 reps
-
6
Hip Abductor (Machine)
2
12 reps
-
7
Standing Calf Raise
2
12 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Walk
1
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Walk
1
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Walk
1
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Walk
1
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Walk
1
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Walk
1
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Walk
1
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Walk
1
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Walk
1
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Walk
1
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Walk
1
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Walk
1
-
Week 1
1 / 12 Weeks
Day 3
1
Walk
1 Set
-
Day 5
1
Walk
1 Set
-
Day 7
1
Walk
1 Set
-
Day 1
1
Chest Press (Machine)
2 Sets
8 Reps
@9
2
Lat Pulldown (Neutral Grip)
2 Sets
8 Reps
@9
3
Incline Bench Press (Smith Machine)
2 Sets
8 Reps
@9
4
Chest Supported Row (Machine)
2 Sets
8 Reps
@9
5
Chest Fly (Machine)
1 Set
12 Reps
@9
6
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@9
@9
@9
7
Tricep Pushdown (Cable)
2 Sets
12 Reps
@9
8
Bayesian Curl
2 Sets
12 Reps
@9
Day 4
1
High Row
1 Set
2 Sets
12 Reps
10 Reps
@8
@9
2
Incline Chest Press (Machine)
1 Set
1 Set
1 Set
15 Reps
10 Reps
8 Reps
@8
@9
@10
3
Pendlay Row
1 Set
1 Set
10 Reps
8 Reps
@10
@10
4
Chest Fly (Machine)
2 Sets
10 Reps
@9.5
5
Rear Delt Fly (Machine)
3 Sets
12 Reps
@10
6
Incline Curl (Dumbbell)
1 Set
1 Set
10 Reps
8 Reps
@10
@10
7
Overhead Tricep Extension (Cable)
2 Sets
12 Reps
@10
Day 2
1
Leg Extension
1 Set
1 Set
1 Set
15 Reps
12 Reps
12 Reps
@7
@9
@10
2
Leg Curl
1 Set
1 Set
1 Set
15 Reps
8 Reps
8 Reps
@7
@9
@10
3
Hack Squat
2 Sets
8 Reps
@10
4
Standing Calf Raise
2 Sets
12 Reps
@9
5
Good Morning
1 Set
10 Reps
@8
Day 6
1
Romanian Deadlift (Barbell)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@8
@9
@10
2
Leg Extension
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@8
@9
@10
3
Pendulum Squat
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@9
@9
@10
4
Leg Curl
2 Sets
10 Reps
@9
5
Hip Adductor (Machine)
2 Sets
12 Reps
@9
6
Hip Abductor (Machine)
2 Sets
12 Reps
@9
7
Standing Calf Raise
2 Sets
12 Reps
@9