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Iron Transmutation

by Jussi De Nys
2 athletes joined

Program Description

This ULULU program runs five days per week and is built around frequency, restraint, and repeatable intensity. Heavy compound lifts are treated as anchors rather than constant grinders, taken close to failure where safe and controlled, and pushed to failure selectively when the movement allows it. This preserves joint health while still allowing meaningful overload. Isolation work is used deliberately and pushed harder, where fatigue is more local and recovery cost is lower. The traditional deadlift is rotated bi-weekly with Bulgarian deadlift variations to manage systemic fatigue while keeping hinge strength present year-round. Upper C is designed as a pump and flow day, but it opens with overhead pressing to maintain intensity and neural drive before transitioning into higher-rep, blood-flow-focused work. The result is a structure that supports a lean bulk: enough stimulus to progress, enough control to recover, and enough consistency to accumulate strength over time.

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    60 minutes
  • Created
    Oct 22, 2025 10:46
  • Last Edited
    Jan 08, 2026 11:33
Muscle Engagement
Front
Back
MuscleSet
Triceps
10%
Upper Back
9.3%
Front Delts
8.6%
Biceps
8.6%
Quadriceps
8.4%
Hamstrings
8.3%
Glutes
7.6%
Abs
7.4%
Chest
6%
Middle Delts
4.6%
Calves
4%
Lats
4%
Rear Delts
3.3%
Forearms
3%
Adductors
2.7%
Lower Back
2.3%
Abductors
2%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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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
Decline Bench Press (Barbell)
1
2
6-8 reps
6-8 reps
RPE 8
RPE 9
2
Wide Grip Pull-Up (Weighted)
2
6-10 reps
RPE 10
3
Landmine T-Bar Row
1
1
5-8 reps
5-8 reps
RPE 9
RPE 10
4
Kelso Shrug (Chest Supported)
2
8-12 reps
RPE 10
5
Preacher Curl (EZ Bar)
2
6-10 reps
RPE 10
6
Incline Bench Press (Smith Machine)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
7A
Overhead Tricep Extension (Cable)
1
1
6-10 reps
6-10 reps
RPE 9
RPE 10
7B
Decline Sit Up (Weighted)
1
1
20-30 reps
20-30 reps
RPE 7
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Decline Bench Press (Barbell)
1
2
6-8 reps
6-8 reps
RPE 8
RPE 9
2
Wide Grip Pull-Up (Weighted)
2
6-10 reps
RPE 10
3
Landmine T-Bar Row
1
1
5-8 reps
5-8 reps
RPE 9
RPE 10
4
Kelso Shrug (Chest Supported)
2
8-12 reps
RPE 10
5
Preacher Curl (EZ Bar)
2
6-10 reps
RPE 10
6
Incline Bench Press (Smith Machine)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
7A
Overhead Tricep Extension (Cable)
1
1
6-10 reps
6-10 reps
RPE 9
RPE 10
7B
Decline Sit Up (Weighted)
1
1
20-30 reps
20-30 reps
RPE 7
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Decline Bench Press (Barbell)
1
2
6-8 reps
6-8 reps
RPE 8
RPE 9
2
Wide Grip Pull-Up (Weighted)
2
6-10 reps
RPE 10
3
Landmine T-Bar Row
1
1
5-8 reps
5-8 reps
RPE 9
RPE 10
4
Kelso Shrug (Chest Supported)
2
8-12 reps
RPE 10
5
Preacher Curl (EZ Bar)
2
6-10 reps
RPE 10
6
Incline Bench Press (Smith Machine)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
7A
Overhead Tricep Extension (Cable)
1
1
6-10 reps
6-10 reps
RPE 9
RPE 10
7B
Decline Sit Up (Weighted)
1
1
20-30 reps
20-30 reps
RPE 7
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Decline Bench Press (Barbell)
1
2
6-8 reps
6-8 reps
RPE 8
RPE 9
2
Wide Grip Pull-Up (Weighted)
2
6-10 reps
RPE 10
3
Landmine T-Bar Row
1
1
5-8 reps
5-8 reps
RPE 9
RPE 10
4
Kelso Shrug (Chest Supported)
2
8-12 reps
RPE 10
5
Preacher Curl (EZ Bar)
2
6-10 reps
RPE 10
6
Incline Bench Press (Smith Machine)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
7A
Overhead Tricep Extension (Cable)
1
1
6-10 reps
6-10 reps
RPE 9
RPE 10
7B
Decline Sit Up (Weighted)
1
1
20-30 reps
20-30 reps
RPE 7
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Decline Bench Press (Barbell)
1
2
6-8 reps
6-8 reps
RPE 8
RPE 9
2
Wide Grip Pull-Up (Weighted)
2
6-10 reps
RPE 10
3
Landmine T-Bar Row
1
1
5-8 reps
5-8 reps
RPE 9
RPE 10
4
Kelso Shrug (Chest Supported)
2
8-12 reps
RPE 10
5
Preacher Curl (EZ Bar)
2
6-10 reps
RPE 10
6
Incline Bench Press (Smith Machine)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
7A
Overhead Tricep Extension (Cable)
1
1
6-10 reps
6-10 reps
RPE 9
RPE 10
7B
Decline Sit Up (Weighted)
1
1
20-30 reps
20-30 reps
RPE 7
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Decline Bench Press (Barbell)
1
2
6-8 reps
6-8 reps
RPE 8
RPE 9
2
Wide Grip Pull-Up (Weighted)
2
6-10 reps
RPE 10
3
Landmine T-Bar Row
1
1
5-8 reps
5-8 reps
RPE 9
RPE 10
4
Kelso Shrug (Chest Supported)
2
8-12 reps
RPE 10
5
Preacher Curl (EZ Bar)
2
6-10 reps
RPE 10
6
Incline Bench Press (Smith Machine)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
7A
Overhead Tricep Extension (Cable)
1
1
6-10 reps
6-10 reps
RPE 9
RPE 10
7B
Decline Sit Up (Weighted)
1
1
20-30 reps
20-30 reps
RPE 7
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Decline Bench Press (Barbell)
1
2
6-8 reps
6-8 reps
RPE 8
RPE 9
2
Wide Grip Pull-Up (Weighted)
2
6-10 reps
RPE 10
3
Landmine T-Bar Row
1
1
5-8 reps
5-8 reps
RPE 9
RPE 10
4
Kelso Shrug (Chest Supported)
2
8-12 reps
RPE 10
5
Preacher Curl (EZ Bar)
2
6-10 reps
RPE 10
6
Incline Bench Press (Smith Machine)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
7A
Overhead Tricep Extension (Cable)
1
1
6-10 reps
6-10 reps
RPE 9
RPE 10
7B
Decline Sit Up (Weighted)
1
1
20-30 reps
20-30 reps
RPE 7
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Decline Bench Press (Barbell)
1
2
6-8 reps
6-8 reps
RPE 8
RPE 9
2
Wide Grip Pull-Up (Weighted)
2
6-10 reps
RPE 10
3
Landmine T-Bar Row
1
1
5-8 reps
5-8 reps
RPE 9
RPE 10
4
Kelso Shrug (Chest Supported)
2
8-12 reps
RPE 10
5
Preacher Curl (EZ Bar)
2
6-10 reps
RPE 10
6
Incline Bench Press (Smith Machine)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
7A
Overhead Tricep Extension (Cable)
1
1
6-10 reps
6-10 reps
RPE 9
RPE 10
7B
Decline Sit Up (Weighted)
1
1
20-30 reps
20-30 reps
RPE 7
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
5 reps
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8
RPE 9
2
Hanging Knee Raise
1
1
12-15 reps
12-15 reps
RPE 7
RPE 8
3
Standing Calf Raise
1
2
12-15 reps
12-15 reps
RPE 9
RPE 10
4
Leg Extension
1
1
6-10 reps
6-10 reps
RPE 9
RPE 10
5
Leg Curl
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
6
Hip Abductor (Machine)
2
8-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
8-12 reps
8-12 reps
RPE 8
RPE 9
2
Hanging Knee Raise
1
1
12-15 reps
12-15 reps
RPE 7
RPE 8
3
Walking Lunge (Dumbbell)
1
1
16-24 reps
16-24 reps
RPE 8
RPE 9
4
Hip Abductor (Machine)
2
8-12 reps
RPE 8
5A
Standing Calf Raise
1
2
12-15 reps
12-15 reps
RPE 9
RPE 10
5B
Reverse Bicep Curl (EZ Bar)
1
1
12-15 reps
12-15 reps
RPE 9
RPE 10
6
Leg Curl
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
5 reps
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8
RPE 9
2
Hanging Knee Raise
1
1
12-15 reps
12-15 reps
RPE 7
RPE 8
3
Standing Calf Raise
1
2
12-15 reps
12-15 reps
RPE 9
RPE 10
4
Leg Extension
1
1
6-10 reps
6-10 reps
RPE 9
RPE 10
5
Leg Curl
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
6
Hip Abductor (Machine)
2
8-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
1
2
6-8 reps
6-8 reps
RPE 8
RPE 9
2
Hanging Knee Raise
1
1
12-15 reps
12-15 reps
RPE 7
RPE 8
3
Walking Lunge (Dumbbell)
1
1
16-24 reps
16-24 reps
RPE 8
RPE 9
4A
Standing Calf Raise
1
2
12-15 reps
12-15 reps
RPE 9
RPE 10
4B
Reverse Bicep Curl (EZ Bar)
1
1
12-15 reps
12-15 reps
RPE 9
RPE 10
5
Leg Curl
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
6
Hip Abductor (Machine)
2
8-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
5 reps
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8
RPE 9
2
Hanging Knee Raise
1
1
12-15 reps
12-15 reps
RPE 7
RPE 8
3
Standing Calf Raise
1
2
12-15 reps
12-15 reps
RPE 9
RPE 10
4
Leg Extension
1
1
6-10 reps
6-10 reps
RPE 9
RPE 10
5
Leg Curl
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
6
Hip Abductor (Machine)
2
8-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
8-12 reps
8-12 reps
RPE 8
RPE 9
2
Hanging Knee Raise
1
1
12-15 reps
12-15 reps
RPE 7
RPE 8
3
Walking Lunge (Dumbbell)
1
1
16-24 reps
16-24 reps
RPE 8
RPE 9
4A
Standing Calf Raise
1
2
12-15 reps
12-15 reps
RPE 9
RPE 10
4B
Reverse Bicep Curl (EZ Bar)
1
1
12-15 reps
12-15 reps
RPE 9
RPE 10
5
Leg Curl
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
6
Hip Abductor (Machine)
2
8-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
5 reps
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8
RPE 9
2
Hanging Knee Raise
1
1
12-15 reps
12-15 reps
RPE 7
RPE 8
3
Standing Calf Raise
1
2
12-15 reps
12-15 reps
RPE 9
RPE 10
4
Leg Extension
1
1
6-10 reps
6-10 reps
RPE 9
RPE 10
5
Leg Curl
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
6
Hip Abductor (Machine)
2
8-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
1
2
6-8 reps
6-8 reps
RPE 8
RPE 9
2
Hanging Knee Raise
1
1
12-15 reps
12-15 reps
RPE 7
RPE 8
3
Walking Lunge (Dumbbell)
1
1
16-24 reps
16-24 reps
RPE 8
RPE 9
4A
Standing Calf Raise
1
2
12-15 reps
12-15 reps
RPE 9
RPE 10
4B
Reverse Bicep Curl (EZ Bar)
1
1
12-15 reps
12-15 reps
RPE 9
RPE 10
5
Hip Abductor (Machine)
2
8-12 reps
RPE 8
6
Leg Curl
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
2
6-10 reps
RPE 10
2
Incline Bench Press (Dumbbell)
1
1
6-10 reps
6-10 reps
RPE 8
RPE 9
3
One Arm Bent Over Row
2
2
6-10 reps
6-10 reps
RPE 9
RPE 10
4A
Lateral Raise (Dumbbell)
1
1
8-12 reps
8-12 reps
RPE 8
RPE 9
4B
Rear Delt Row
1
1
12-15 reps
12-15 reps
RPE 8
RPE 9
5
Pinwheel Curl
4
6-10 reps
RPE 10
6
V-Handle Tricep Pushdown (Cable)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
2
6-10 reps
RPE 10
2
Incline Bench Press (Dumbbell)
1
1
6-10 reps
6-10 reps
RPE 8
RPE 9
3
One Arm Bent Over Row
2
2
6-10 reps
6-10 reps
RPE 9
RPE 10
4A
Lateral Raise (Dumbbell)
1
1
8-12 reps
8-12 reps
RPE 8
RPE 9
4B
Rear Delt Row
1
1
12-15 reps
12-15 reps
RPE 8
RPE 9
5
Pinwheel Curl
4
6-10 reps
RPE 10
6
V-Handle Tricep Pushdown (Cable)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
2
6-10 reps
RPE 10
2
Incline Bench Press (Dumbbell)
1
1
6-10 reps
6-10 reps
RPE 8
RPE 9
3
One Arm Bent Over Row
2
2
6-10 reps
6-10 reps
RPE 9
RPE 10
4A
Lateral Raise (Dumbbell)
1
1
8-12 reps
8-12 reps
RPE 8
RPE 9
4B
Rear Delt Row
1
1
12-15 reps
12-15 reps
RPE 8
RPE 9
5
Pinwheel Curl
4
6-10 reps
RPE 10
6
V-Handle Tricep Pushdown (Cable)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
2
6-10 reps
RPE 10
2
Incline Bench Press (Dumbbell)
1
1
6-10 reps
6-10 reps
RPE 8
RPE 9
3
One Arm Bent Over Row
2
2
6-10 reps
6-10 reps
RPE 9
RPE 10
4A
Lateral Raise (Dumbbell)
1
1
8-12 reps
8-12 reps
RPE 8
RPE 9
4B
Rear Delt Row
1
1
12-15 reps
12-15 reps
RPE 8
RPE 9
5
Pinwheel Curl
4
6-10 reps
RPE 10
6
V-Handle Tricep Pushdown (Cable)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
2
6-10 reps
RPE 10
2
Incline Bench Press (Dumbbell)
1
1
6-10 reps
6-10 reps
RPE 8
RPE 9
3
One Arm Bent Over Row
2
2
6-10 reps
6-10 reps
RPE 9
RPE 10
4A
Lateral Raise (Dumbbell)
1
1
8-12 reps
8-12 reps
RPE 8
RPE 9
4B
Rear Delt Row
1
1
12-15 reps
12-15 reps
RPE 8
RPE 9
5
Pinwheel Curl
4
6-10 reps
RPE 10
6
V-Handle Tricep Pushdown (Cable)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
2
6-10 reps
RPE 10
2
Incline Bench Press (Dumbbell)
1
1
6-10 reps
6-10 reps
RPE 8
RPE 9
3
One Arm Bent Over Row
2
2
6-10 reps
6-10 reps
RPE 9
RPE 10
4A
Lateral Raise (Dumbbell)
1
1
8-12 reps
8-12 reps
RPE 8
RPE 9
4B
Rear Delt Row
1
1
12-15 reps
12-15 reps
RPE 8
RPE 9
5
Pinwheel Curl
4
6-10 reps
RPE 10
6
V-Handle Tricep Pushdown (Cable)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
2
6-10 reps
RPE 10
2
Incline Bench Press (Dumbbell)
1
1
6-10 reps
6-10 reps
RPE 8
RPE 9
3
One Arm Bent Over Row
2
2
6-10 reps
6-10 reps
RPE 9
RPE 10
4A
Lateral Raise (Dumbbell)
1
1
8-12 reps
8-12 reps
RPE 8
RPE 9
4B
Rear Delt Row
1
1
12-15 reps
12-15 reps
RPE 8
RPE 9
5
Pinwheel Curl
4
6-10 reps
RPE 10
6
V-Handle Tricep Pushdown (Cable)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
2
6-10 reps
RPE 10
2
Incline Bench Press (Dumbbell)
1
1
6-10 reps
6-10 reps
RPE 8
RPE 9
3
One Arm Bent Over Row
2
2
6-10 reps
6-10 reps
RPE 9
RPE 10
4A
Lateral Raise (Dumbbell)
1
1
8-12 reps
8-12 reps
RPE 8
RPE 9
4B
Rear Delt Row
1
1
12-15 reps
12-15 reps
RPE 8
RPE 9
5
Pinwheel Curl
4
6-10 reps
RPE 10
6
V-Handle Tricep Pushdown (Cable)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
2
Squat (Barbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 7
RPE 8
RPE 9
3A
Good Morning
1
1
8-12 reps
8-12 reps
RPE 8
RPE 9
3B
Hanging Knee Raise
1
1
12-15 reps
12-15 reps
RPE 8
RPE 9
4
Leg Press (45 Degrees)
1
1
12-20 reps
12-20 reps
RPE 8
RPE 9
5
Calf Raise (Leg Press)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 8
RPE 9
RPE 10
6
Hip Adductor (Machine)
2
8-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
2
Squat (Barbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 7
RPE 8
RPE 9
3A
Good Morning
1
1
8-12 reps
8-12 reps
RPE 8
RPE 9
3B
Hanging Knee Raise
1
1
12-15 reps
12-15 reps
RPE 8
RPE 9
4
Leg Press (45 Degrees)
1
1
12-20 reps
12-20 reps
RPE 8
RPE 9
5
Calf Raise (Leg Press)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 8
RPE 9
RPE 10
6
Hip Adductor (Machine)
2
8-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
2
Squat (Barbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 7
RPE 8
RPE 9
3A
Good Morning
1
1
8-12 reps
8-12 reps
RPE 8
RPE 9
3B
Hanging Knee Raise
1
1
12-15 reps
12-15 reps
RPE 8
RPE 9
4
Leg Press (45 Degrees)
1
1
12-20 reps
12-20 reps
RPE 8
RPE 9
5
Calf Raise (Leg Press)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 8
RPE 9
RPE 10
6
Hip Adductor (Machine)
2
8-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
2
Squat (Barbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 7
RPE 8
RPE 9
3A
Good Morning
1
1
8-12 reps
8-12 reps
RPE 8
RPE 9
3B
Hanging Knee Raise
1
1
12-15 reps
12-15 reps
RPE 8
RPE 9
4
Leg Press (45 Degrees)
1
1
12-20 reps
12-20 reps
RPE 8
RPE 9
5
Calf Raise (Leg Press)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 8
RPE 9
RPE 10
6
Hip Adductor (Machine)
2
8-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
2
Squat (Barbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 7
RPE 8
RPE 9
3A
Good Morning
1
1
8-12 reps
8-12 reps
RPE 8
RPE 9
3B
Hanging Knee Raise
1
1
12-15 reps
12-15 reps
RPE 8
RPE 9
4
Leg Press (45 Degrees)
1
1
12-20 reps
12-20 reps
RPE 8
RPE 9
5
Calf Raise (Leg Press)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 8
RPE 9
RPE 10
6
Hip Adductor (Machine)
2
8-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
2
Squat (Barbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 7
RPE 8
RPE 9
3A
Romanian Deadlift (Barbell)
1
2
8-12 reps
8-12 reps
RPE 8
RPE 9
3B
Hanging Knee Raise
1
1
12-15 reps
12-15 reps
RPE 8
RPE 9
4
Leg Press (45 Degrees)
1
1
12-20 reps
12-20 reps
RPE 8
RPE 9
5
Calf Raise (Leg Press)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 8
RPE 9
RPE 10
6
Hip Adductor (Machine)
2
8-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
2
Squat (Barbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 7
RPE 8
RPE 9
3A
Romanian Deadlift (Barbell)
1
2
8-12 reps
8-12 reps
RPE 8
RPE 9
3B
Hanging Knee Raise
1
1
12-15 reps
12-15 reps
RPE 8
RPE 9
4
Leg Press (45 Degrees)
1
1
12-20 reps
12-20 reps
RPE 8
RPE 9
5
Calf Raise (Leg Press)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 8
RPE 9
RPE 10
6
Hip Adductor (Machine)
2
8-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
2
Squat (Barbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 7
RPE 8
RPE 9
3A
Romanian Deadlift (Barbell)
1
2
8-12 reps
8-12 reps
RPE 8
RPE 9
3B
Hanging Knee Raise
1
1
12-15 reps
12-15 reps
RPE 8
RPE 9
4
Leg Press (45 Degrees)
1
1
12-20 reps
12-20 reps
RPE 8
RPE 9
5
Calf Raise (Leg Press)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 8
RPE 9
RPE 10
6
Hip Adductor (Machine)
2
8-12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
2
Supine Bench Press (Neutral Grip)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
3A
Rear Delt Fly (Dumbbell)
1
1
8-12 reps
8-12 reps
RPE 8
RPE 9
3B
Bicep Curl (Dumbbell)
2
8-12 reps
RPE 10
4
Upright Row (Barbell)
1
1
8-12 reps
8-12 reps
RPE 8
RPE 9
5
French Press
1
1
8-12 reps
8-12 reps
RPE 8
RPE 9
6
Pec Deck (Machine)
2
8-12 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
2
Supine Bench Press (Neutral Grip)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
3A
Rear Delt Fly (Dumbbell)
1
1
8-12 reps
8-12 reps
RPE 8
RPE 9
3B
Bicep Curl (Dumbbell)
2
8-12 reps
RPE 10
4
Upright Row (Barbell)
1
1
8-12 reps
8-12 reps
RPE 8
RPE 9
5
French Press
1
1
8-12 reps
8-12 reps
RPE 8
RPE 9
6
Pec Deck (Machine)
2
8-12 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
2
Supine Bench Press (Neutral Grip)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
3A
Rear Delt Fly (Dumbbell)
1
1
8-12 reps
8-12 reps
RPE 8
RPE 9
3B
Bicep Curl (Dumbbell)
2
8-12 reps
RPE 10
4
Upright Row (Barbell)
1
1
8-12 reps
8-12 reps
RPE 8
RPE 9
5
French Press
1
1
8-12 reps
8-12 reps
RPE 8
RPE 9
6
Pec Deck (Machine)
2
8-12 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
2
Supine Bench Press (Neutral Grip)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
3A
Rear Delt Fly (Dumbbell)
1
1
8-12 reps
8-12 reps
RPE 8
RPE 9
3B
Bicep Curl (Dumbbell)
2
8-12 reps
RPE 10
4
Upright Row (Barbell)
1
1
8-12 reps
8-12 reps
RPE 8
RPE 9
5
French Press
1
1
8-12 reps
8-12 reps
RPE 8
RPE 9
6
Pec Deck (Machine)
2
8-12 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
2
Supine Bench Press (Neutral Grip)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
3A
Rear Delt Fly (Dumbbell)
1
1
8-12 reps
8-12 reps
RPE 8
RPE 9
3B
Bicep Curl (Dumbbell)
2
8-12 reps
RPE 10
4
Upright Row (Barbell)
1
1
8-12 reps
8-12 reps
RPE 8
RPE 9
5
French Press
1
1
8-12 reps
8-12 reps
RPE 8
RPE 9
6
Pec Deck (Machine)
2
8-12 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
2
Supine Bench Press (Neutral Grip)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
3A
Rear Delt Fly (Dumbbell)
1
1
8-12 reps
8-12 reps
RPE 8
RPE 9
3B
Bicep Curl (Dumbbell)
2
8-12 reps
RPE 10
4
Upright Row (Barbell)
1
1
8-12 reps
8-12 reps
RPE 8
RPE 9
5
French Press
1
1
8-12 reps
8-12 reps
RPE 8
RPE 9
6
Pec Deck (Machine)
2
8-12 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
2
Supine Bench Press (Neutral Grip)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
3A
Rear Delt Fly (Dumbbell)
1
1
8-12 reps
8-12 reps
RPE 8
RPE 9
3B
Bicep Curl (Dumbbell)
2
8-12 reps
RPE 10
4
Upright Row (Barbell)
1
1
8-12 reps
8-12 reps
RPE 8
RPE 9
5
French Press
1
1
8-12 reps
8-12 reps
RPE 8
RPE 9
6
Pec Deck (Machine)
2
8-12 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
2
Supine Bench Press (Neutral Grip)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
3A
Rear Delt Fly (Dumbbell)
1
1
8-12 reps
8-12 reps
RPE 8
RPE 9
3B
Bicep Curl (Dumbbell)
2
8-12 reps
RPE 10
4
Upright Row (Barbell)
1
1
8-12 reps
8-12 reps
RPE 8
RPE 9
5
French Press
1
1
8-12 reps
8-12 reps
RPE 8
RPE 9
6
Pec Deck (Machine)
2
8-12 reps
RPE 9
Week 1
1 / 8 Weeks
Day 1
1
Decline Bench Press (Barbell)
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
@8
@9
@9
2
Wide Grip Pull-Up (Weighted)
1 Set
1 Set
6-10 Reps
6-10 Reps
@10
@10
3
Landmine T-Bar Row
1 Set
1 Set
5-8 Reps
5-8 Reps
@9
@10
4
Kelso Shrug (Chest Supported)
1 Set
1 Set
8-12 Reps
8-12 Reps
@10
@10
5
Preacher Curl (EZ Bar)
1 Set
1 Set
6-10 Reps
6-10 Reps
@10
@10
6
Incline Bench Press (Smith Machine)
1 Set
1 Set
6-8 Reps
6-8 Reps
@9
@10
7A
Overhead Tricep Extension (Cable)
1 Set
1 Set
6-10 Reps
6-10 Reps
@9
@10
7B
Decline Sit Up (Weighted)
1 Set
1 Set
20-30 Reps
20-30 Reps
@7
@8
Day 2
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
5 Reps
@6
@7
@8
@9
2
Hanging Knee Raise
1 Set
1 Set
12-15 Reps
12-15 Reps
@7
@8
3
Standing Calf Raise
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
@9
@10
@10
4
Leg Extension
1 Set
1 Set
6-10 Reps
6-10 Reps
@9
@10
5
Leg Curl
1 Set
1 Set
8-12 Reps
8-12 Reps
@9
@10
6
Hip Abductor (Machine)
1 Set
1 Set
8-12 Reps
8-12 Reps
@8
@8
Day 3
1
Lat Pulldown (Close Grip)
1 Set
1 Set
6-10 Reps
6-10 Reps
@10
@10
2
Incline Bench Press (Dumbbell)
1 Set
1 Set
6-10 Reps
6-10 Reps
@8
@9
3
One Arm Bent Over Row
1 Set
1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
6-10 Reps
6-10 Reps
@9
@9
@10
@10
4A
Lateral Raise (Dumbbell)
1 Set
1 Set
8-12 Reps
8-12 Reps
@8
@9
4B
Rear Delt Row
1 Set
1 Set
12-15 Reps
12-15 Reps
@8
@9
5
Pinwheel Curl
1 Set
1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
6-10 Reps
6-10 Reps
@10
@10
@10
@10
6
V-Handle Tricep Pushdown (Cable)
1 Set
1 Set
8-12 Reps
8-12 Reps
@9
@10
Day 4
1
Leg Extension
1 Set
1 Set
8-12 Reps
8-12 Reps
@9
@10
2
Squat (Barbell)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@7
@8
@9
3A
Good Morning
1 Set
1 Set
8-12 Reps
8-12 Reps
@8
@9
3B
Hanging Knee Raise
1 Set
1 Set
12-15 Reps
12-15 Reps
@8
@9
4
Leg Press (45 Degrees)
1 Set
1 Set
12-20 Reps
12-20 Reps
@8
@9
5
Calf Raise (Leg Press)
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
@8
@9
@10
6
Hip Adductor (Machine)
1 Set
1 Set
8-12 Reps
8-12 Reps
@8
@8
Day 5
1
Overhead Press (Barbell)
1 Set
1 Set
6-8 Reps
6-8 Reps
@8
@9
2
Supine Bench Press (Neutral Grip)
1 Set
1 Set
8-12 Reps
8-12 Reps
@9
@10
3A
Rear Delt Fly (Dumbbell)
1 Set
1 Set
8-12 Reps
8-12 Reps
@8
@9
3B
Bicep Curl (Dumbbell)
1 Set
1 Set
8-12 Reps
8-12 Reps
@10
@10
4
Upright Row (Barbell)
1 Set
1 Set
8-12 Reps
8-12 Reps
@8
@9
5
French Press
1 Set
1 Set
8-12 Reps
8-12 Reps
@8
@9
6
Pec Deck (Machine)
1 Set
1 Set
8-12 Reps
8-12 Reps
@9
@9