logo
BoostcampPNG

ULPPL Sculpting

by Jussi De Nys
1 athletes joined

Program Description

Upper → Lower → Pull → Push → Legs → Rest → Rest 5 days/week of intense, mindful sculpting. This 7-day cycle locks in weekly rhythm—perfect for a structured lifestyle. Wednesday + Sunday rest = built-in recovery. 48–72h gaps between heavy lower-back days = bulletproof recovery. Built-in alternates on every main lift + monthly heavy deadlift = zero boredom, endless PRs. Swap on the fly. Train with soul. Sculpt with systems.

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    70 minutes
  • Created
    Oct 22, 2025 10:46
  • Last Edited
    Nov 03, 2025 11:45
Muscle Engagement
Front
Back
MuscleSet
Biceps
11.6%
Upper Back
9.2%
Chest
8.5%
Hamstrings
8.1%
Lats
7.7%
Front Delts
6.4%
Abs
6.4%
Glutes
6.4%
Quadriceps
6.3%
Triceps
6.3%
Middle Delts
5.4%
Calves
5.4%
Rear Delts
3.3%
Lower Back
3%
Forearms
2.7%
Adductors
1.9%
Abductors
1.4%
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
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
Incline Bench Press (Smith Machine)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 8
RPE 9
RPE 10
2
Lat Pulldown (Neutral Grip)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 8
RPE 9
RPE 10
3
Preacher Curl (EZ Bar)
3
8-12 reps
RPE 10
4
Seated Row (Cable) Close-Grip V-Bar
1
1
6-10 reps
6-10 reps
RPE 9
RPE 10
5
Rear Delt Row
1
1
12-15 reps
12-15 reps
RPE 9
RPE 10
6
Upright Row (Barbell)
1
1
8-12 reps
8-12 reps
RPE 8
RPE 9
7A
Abs Crunch (Weighted)
2
20-25 reps
RPE 8
7B
Dual Rope Tricep Extension
2
8-12 reps
RPE 10
8
Lateral Raise (Cable)
2
2
12-15 reps
12-15 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 8
RPE 9
RPE 10
2
Lat Pulldown (Neutral Grip)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 8
RPE 9
RPE 10
3
Preacher Curl (EZ Bar)
3
8-12 reps
RPE 10
4
Seated Row (Cable) Close-Grip V-Bar
1
1
6-10 reps
6-10 reps
RPE 9
RPE 10
5
Rear Delt Row
1
1
12-15 reps
12-15 reps
RPE 9
RPE 10
6
Upright Row (Barbell)
1
1
8-12 reps
8-12 reps
RPE 8
RPE 9
7A
Abs Crunch (Weighted)
2
20-25 reps
RPE 8
7B
Dual Rope Tricep Extension
2
8-12 reps
RPE 10
8
Lateral Raise (Cable)
2
2
12-15 reps
12-15 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 8
RPE 9
RPE 10
2
Lat Pulldown (Neutral Grip)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 8
RPE 9
RPE 10
3
Preacher Curl (EZ Bar)
3
8-12 reps
RPE 10
4
Seated Row (Cable) Close-Grip V-Bar
1
1
6-10 reps
6-10 reps
RPE 9
RPE 10
5
Rear Delt Row
1
1
12-15 reps
12-15 reps
RPE 9
RPE 10
6
Upright Row (Barbell)
1
1
8-12 reps
8-12 reps
RPE 8
RPE 9
7A
Abs Crunch (Weighted)
2
20-25 reps
RPE 8
7B
Dual Rope Tricep Extension
2
8-12 reps
RPE 10
8
Lateral Raise (Cable)
2
2
12-15 reps
12-15 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 8
RPE 9
RPE 10
2
Lat Pulldown (Neutral Grip)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 8
RPE 9
RPE 10
3
Preacher Curl (EZ Bar)
3
8-12 reps
RPE 10
4
Seated Row (Cable) Close-Grip V-Bar
1
1
6-10 reps
6-10 reps
RPE 9
RPE 10
5
Rear Delt Row
1
1
12-15 reps
12-15 reps
RPE 9
RPE 10
6
Upright Row (Barbell)
1
1
8-12 reps
8-12 reps
RPE 8
RPE 9
7A
Abs Crunch (Weighted)
2
20-25 reps
RPE 8
7B
Dual Rope Tricep Extension
2
8-12 reps
RPE 10
8
Lateral Raise (Cable)
2
2
12-15 reps
12-15 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 8
RPE 9
RPE 10
2
Lat Pulldown (Neutral Grip)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 8
RPE 9
RPE 10
3
Preacher Curl (EZ Bar)
3
8-12 reps
RPE 10
4
Seated Row (Cable) Close-Grip V-Bar
1
1
6-10 reps
6-10 reps
RPE 9
RPE 10
5
Rear Delt Row
1
1
12-15 reps
12-15 reps
RPE 9
RPE 10
6
Upright Row (Barbell)
1
1
8-12 reps
8-12 reps
RPE 8
RPE 9
7A
Abs Crunch (Weighted)
2
20-25 reps
RPE 8
7B
Dual Rope Tricep Extension
2
8-12 reps
RPE 10
8
Lateral Raise (Cable)
2
2
12-15 reps
12-15 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 8
RPE 9
RPE 10
2
Lat Pulldown (Neutral Grip)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 8
RPE 9
RPE 10
3
Preacher Curl (EZ Bar)
3
8-12 reps
RPE 10
4
Seated Row (Cable) Close-Grip V-Bar
1
1
6-10 reps
6-10 reps
RPE 9
RPE 10
5
Rear Delt Row
1
1
12-15 reps
12-15 reps
RPE 9
RPE 10
6
Upright Row (Barbell)
1
1
8-12 reps
8-12 reps
RPE 8
RPE 9
7A
Abs Crunch (Weighted)
2
20-25 reps
RPE 8
7B
Dual Rope Tricep Extension
2
8-12 reps
RPE 10
8
Lateral Raise (Cable)
2
2
12-15 reps
12-15 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 8
RPE 9
RPE 10
2
Lat Pulldown (Neutral Grip)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 8
RPE 9
RPE 10
3
Preacher Curl (EZ Bar)
3
8-12 reps
RPE 10
4
Seated Row (Cable) Close-Grip V-Bar
1
1
6-10 reps
6-10 reps
RPE 9
RPE 10
5
Rear Delt Row
1
1
12-15 reps
12-15 reps
RPE 9
RPE 10
6
Upright Row (Barbell)
1
1
8-12 reps
8-12 reps
RPE 8
RPE 9
7A
Abs Crunch (Weighted)
2
20-25 reps
RPE 8
7B
Dual Rope Tricep Extension
2
8-12 reps
RPE 10
8
Lateral Raise (Cable)
2
2
12-15 reps
12-15 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 8
RPE 9
RPE 10
2
Lat Pulldown (Neutral Grip)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 8
RPE 9
RPE 10
3
Preacher Curl (EZ Bar)
3
8-12 reps
RPE 10
4
Seated Row (Cable) Close-Grip V-Bar
1
1
6-10 reps
6-10 reps
RPE 9
RPE 10
5
Rear Delt Row
1
1
12-15 reps
12-15 reps
RPE 9
RPE 10
6
Upright Row (Barbell)
1
1
8-12 reps
8-12 reps
RPE 8
RPE 9
7A
Abs Crunch (Weighted)
2
20-25 reps
RPE 8
7B
Dual Rope Tricep Extension
2
8-12 reps
RPE 10
8
Lateral Raise (Cable)
2
2
12-15 reps
12-15 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
Leg Curl
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
3
Bulgarian Split Squat (Dumbbell)
1
10-15 reps
RPE 9
4
Reverse Bicep Curl (EZ Bar)
1
2
12-15 reps
12-15 reps
RPE 9
RPE 10
5
Hanging Knee Raise
1
1
12-15 reps
12-15 reps
RPE 7
RPE 8
6
Hip Abductor (Machine)
2
8-12 reps
RPE 8
7
Calf Raise (Leg Press)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 8
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
2
Stiff Leg Deadlift
1
1
8-12 reps
8-12 reps
RPE 8
RPE 9
3
Bulgarian Split Squat (Dumbbell)
1
1
10-15 reps
10-15 reps
RPE 8
RPE 9
4A
Good Morning
1
1
8-12 reps
8-12 reps
RPE 8
RPE 9
4B
Hanging Knee Raise
1
1
12-15 reps
12-15 reps
RPE 7
RPE 8
5
Reverse Bicep Curl (EZ Bar)
1
2
12-15 reps
12-15 reps
RPE 9
RPE 10
6
Hip Abductor (Machine)
2
8-12 reps
RPE 8
7
Calf Raise (Leg Press)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 8
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
2
Stiff Leg Deadlift
1
1
8-12 reps
8-12 reps
RPE 8
RPE 9
3
Bulgarian Split Squat (Dumbbell)
1
1
10-15 reps
10-15 reps
RPE 8
RPE 9
4A
Good Morning
1
1
8-12 reps
8-12 reps
RPE 8
RPE 9
4B
Hanging Knee Raise
1
1
12-15 reps
12-15 reps
RPE 7
RPE 8
5
Reverse Bicep Curl (EZ Bar)
1
2
12-15 reps
12-15 reps
RPE 9
RPE 10
6
Hip Abductor (Machine)
2
8-12 reps
RPE 8
7
Calf Raise (Leg Press)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 8
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
Leg Curl
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
3
Bulgarian Split Squat (Dumbbell)
1
10-15 reps
RPE 9
4
Reverse Bicep Curl (EZ Bar)
1
2
12-15 reps
12-15 reps
RPE 9
RPE 10
5
Hanging Knee Raise
1
1
12-15 reps
12-15 reps
RPE 7
RPE 8
6
Hip Abductor (Machine)
2
8-12 reps
RPE 8
7
Calf Raise (Leg Press)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 8
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
2
Stiff Leg Deadlift
1
1
8-12 reps
8-12 reps
RPE 8
RPE 9
3
Bulgarian Split Squat (Dumbbell)
1
1
10-15 reps
10-15 reps
RPE 8
RPE 9
4A
Good Morning
1
1
8-12 reps
8-12 reps
RPE 8
RPE 9
4B
Hanging Knee Raise
1
1
12-15 reps
12-15 reps
RPE 7
RPE 8
5
Reverse Bicep Curl (EZ Bar)
1
2
12-15 reps
12-15 reps
RPE 9
RPE 10
6
Hip Abductor (Machine)
2
8-12 reps
RPE 8
7
Calf Raise (Leg Press)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 8
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
2
Stiff Leg Deadlift
1
1
8-12 reps
8-12 reps
RPE 8
RPE 9
3
Bulgarian Split Squat (Dumbbell)
1
1
10-15 reps
10-15 reps
RPE 8
RPE 9
4A
Good Morning
1
1
8-12 reps
8-12 reps
RPE 8
RPE 9
4B
Hanging Knee Raise
1
1
12-15 reps
12-15 reps
RPE 7
RPE 8
5
Reverse Bicep Curl (EZ Bar)
1
2
12-15 reps
12-15 reps
RPE 9
RPE 10
6
Hip Abductor (Machine)
2
8-12 reps
RPE 8
7
Calf Raise (Leg Press)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 8
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
Leg Curl
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
3
Bulgarian Split Squat (Dumbbell)
1
10-15 reps
RPE 9
4
Reverse Bicep Curl (EZ Bar)
1
2
12-15 reps
12-15 reps
RPE 9
RPE 10
5
Hanging Knee Raise
1
1
12-15 reps
12-15 reps
RPE 7
RPE 8
6
Hip Abductor (Machine)
2
8-12 reps
RPE 8
7
Calf Raise (Leg Press)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 8
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
2
Stiff Leg Deadlift
1
1
8-12 reps
8-12 reps
RPE 8
RPE 9
3
Bulgarian Split Squat (Dumbbell)
1
1
10-15 reps
10-15 reps
RPE 8
RPE 9
4A
Good Morning
1
1
8-12 reps
8-12 reps
RPE 8
RPE 9
4B
Hanging Knee Raise
1
1
12-15 reps
12-15 reps
RPE 7
RPE 8
5
Reverse Bicep Curl (EZ Bar)
1
2
12-15 reps
12-15 reps
RPE 9
RPE 10
6
Hip Abductor (Machine)
2
8-12 reps
RPE 8
7
Calf Raise (Leg Press)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 8
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 8
RPE 9
RPE 10
2
Pullover (Dumbbell)
1
1
10-15 reps
10-15 reps
RPE 8
RPE 9
3
Pinwheel Curl
4
6-10 reps
RPE 10
4
Seated Row (Machine)
1
1
6-10 reps
6-10 reps
RPE 9
RPE 10
5
Kelso Shrug
2
8-12 reps
RPE 9
6
One Arm Bent Over Row
2
2
6-10 reps
6-10 reps
RPE 9
RPE 10
7
Concentration Curl
4
8-12 reps
RPE 10
8
Rear Delt Fly (Machine)
1
1
12-15 reps
12-15 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 8
RPE 9
RPE 10
2
Pullover (Dumbbell)
1
1
10-15 reps
10-15 reps
RPE 8
RPE 9
3
Pinwheel Curl
4
6-10 reps
RPE 10
4
Seated Row (Machine)
1
1
6-10 reps
6-10 reps
RPE 9
RPE 10
5
Kelso Shrug
2
8-12 reps
RPE 9
6
One Arm Bent Over Row
2
2
6-10 reps
6-10 reps
RPE 9
RPE 10
7
Concentration Curl
4
8-12 reps
RPE 10
8
Rear Delt Fly (Machine)
1
1
12-15 reps
12-15 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 8
RPE 9
RPE 10
2
Pullover (Dumbbell)
1
1
10-15 reps
10-15 reps
RPE 8
RPE 9
3
Pinwheel Curl
4
6-10 reps
RPE 10
4
Seated Row (Machine)
1
1
6-10 reps
6-10 reps
RPE 9
RPE 10
5
Kelso Shrug
2
8-12 reps
RPE 9
6
One Arm Bent Over Row
2
2
6-10 reps
6-10 reps
RPE 9
RPE 10
7
Concentration Curl
4
8-12 reps
RPE 10
8
Rear Delt Fly (Machine)
1
1
12-15 reps
12-15 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 8
RPE 9
RPE 10
2
Pullover (Dumbbell)
1
1
10-15 reps
10-15 reps
RPE 8
RPE 9
3
Pinwheel Curl
4
6-10 reps
RPE 10
4
Seated Row (Machine)
1
1
6-10 reps
6-10 reps
RPE 9
RPE 10
5
Kelso Shrug
2
8-12 reps
RPE 9
6
One Arm Bent Over Row
2
2
6-10 reps
6-10 reps
RPE 9
RPE 10
7
Concentration Curl
4
8-12 reps
RPE 10
8
Rear Delt Fly (Machine)
1
1
12-15 reps
12-15 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 8
RPE 9
RPE 10
2
Pullover (Dumbbell)
1
1
10-15 reps
10-15 reps
RPE 8
RPE 9
3
Pinwheel Curl
4
6-10 reps
RPE 10
4
Seated Row (Machine)
1
1
6-10 reps
6-10 reps
RPE 9
RPE 10
5
Kelso Shrug
2
8-12 reps
RPE 9
6
One Arm Bent Over Row
2
2
6-10 reps
6-10 reps
RPE 9
RPE 10
7
Concentration Curl
4
8-12 reps
RPE 10
8
Rear Delt Fly (Machine)
1
1
12-15 reps
12-15 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 8
RPE 9
RPE 10
2
Pullover (Dumbbell)
1
1
10-15 reps
10-15 reps
RPE 8
RPE 9
3
Pinwheel Curl
4
6-10 reps
RPE 10
4
Seated Row (Machine)
1
1
6-10 reps
6-10 reps
RPE 9
RPE 10
5
Kelso Shrug
2
8-12 reps
RPE 9
6
One Arm Bent Over Row
2
2
6-10 reps
6-10 reps
RPE 9
RPE 10
7
Concentration Curl
4
8-12 reps
RPE 10
8
Rear Delt Fly (Machine)
1
1
12-15 reps
12-15 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 8
RPE 9
RPE 10
2
Pullover (Dumbbell)
1
1
10-15 reps
10-15 reps
RPE 8
RPE 9
3
Pinwheel Curl
4
6-10 reps
RPE 10
4
Seated Row (Machine)
1
1
6-10 reps
6-10 reps
RPE 9
RPE 10
5
Kelso Shrug
2
8-12 reps
RPE 9
6
One Arm Bent Over Row
2
2
6-10 reps
6-10 reps
RPE 9
RPE 10
7
Concentration Curl
4
8-12 reps
RPE 10
8
Rear Delt Fly (Machine)
1
1
12-15 reps
12-15 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 8
RPE 9
RPE 10
2
Pullover (Dumbbell)
1
1
10-15 reps
10-15 reps
RPE 8
RPE 9
3
Pinwheel Curl
4
6-10 reps
RPE 10
4
Seated Row (Machine)
1
1
6-10 reps
6-10 reps
RPE 9
RPE 10
5
Kelso Shrug
2
8-12 reps
RPE 9
6
One Arm Bent Over Row
2
2
6-10 reps
6-10 reps
RPE 9
RPE 10
7
Concentration Curl
4
8-12 reps
RPE 10
8
Rear Delt Fly (Machine)
1
1
12-15 reps
12-15 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Decline Bench Press (Barbell)
3
6-8 reps
RPE 9
2
Chest Press (Machine)
2
6-8 reps
RPE 10
3
Overhead Press (Smith Machine)
1
1
6-10 reps
6-10 reps
RPE 9
RPE 10
4
Standing Calf Raise
2
1
10-15 reps
10-15 reps
RPE 9
RPE 10
5
Lateral Raise (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
6A
Tricep Pushdown (Cable)
1
1
12-15 reps
12-15 reps
RPE 9
RPE 10
6B
Cable Crunch
1
1
20-25 reps
20-25 reps
RPE 9
RPE 10
7
JM Press
1
2
6-10 reps
6-10 reps
RPE 8
RPE 9
8
Pec Deck (Machine)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Decline Bench Press (Barbell)
3
6-8 reps
RPE 9
2
Chest Press (Machine)
2
6-8 reps
RPE 10
3
Overhead Press (Smith Machine)
1
1
6-10 reps
6-10 reps
RPE 9
RPE 10
4
Standing Calf Raise
2
1
10-15 reps
10-15 reps
RPE 9
RPE 10
5
Lateral Raise (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
6A
Tricep Pushdown (Cable)
1
1
12-15 reps
12-15 reps
RPE 9
RPE 10
6B
Cable Crunch
1
1
20-25 reps
20-25 reps
RPE 9
RPE 10
7
JM Press
1
2
6-10 reps
6-10 reps
RPE 8
RPE 9
8
Pec Deck (Machine)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Decline Bench Press (Barbell)
3
6-8 reps
RPE 9
2
Chest Press (Machine)
2
6-8 reps
RPE 10
3
Overhead Press (Smith Machine)
1
1
6-10 reps
6-10 reps
RPE 9
RPE 10
4
Standing Calf Raise
2
1
10-15 reps
10-15 reps
RPE 9
RPE 10
5
Lateral Raise (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
6A
Tricep Pushdown (Cable)
1
1
12-15 reps
12-15 reps
RPE 9
RPE 10
6B
Cable Crunch
1
1
20-25 reps
20-25 reps
RPE 9
RPE 10
7
JM Press
1
2
6-10 reps
6-10 reps
RPE 8
RPE 9
8
Pec Deck (Machine)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Decline Bench Press (Barbell)
3
6-8 reps
RPE 9
2
Chest Press (Machine)
2
6-8 reps
RPE 10
3
Overhead Press (Smith Machine)
1
1
6-10 reps
6-10 reps
RPE 9
RPE 10
4
Standing Calf Raise
2
1
10-15 reps
10-15 reps
RPE 9
RPE 10
5
Lateral Raise (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
6A
Tricep Pushdown (Cable)
1
1
12-15 reps
12-15 reps
RPE 9
RPE 10
6B
Cable Crunch
1
1
20-25 reps
20-25 reps
RPE 9
RPE 10
7
JM Press
1
2
6-10 reps
6-10 reps
RPE 8
RPE 9
8
Pec Deck (Machine)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Decline Bench Press (Barbell)
3
6-8 reps
RPE 9
2
Chest Press (Machine)
2
6-8 reps
RPE 10
3
Overhead Press (Smith Machine)
1
1
6-10 reps
6-10 reps
RPE 9
RPE 10
4
Standing Calf Raise
2
1
10-15 reps
10-15 reps
RPE 9
RPE 10
5
Lateral Raise (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
6A
Tricep Pushdown (Cable)
1
1
12-15 reps
12-15 reps
RPE 9
RPE 10
6B
Cable Crunch
1
1
20-25 reps
20-25 reps
RPE 9
RPE 10
7
JM Press
1
2
6-10 reps
6-10 reps
RPE 8
RPE 9
8
Pec Deck (Machine)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Decline Bench Press (Barbell)
3
6-8 reps
RPE 9
2
Chest Press (Machine)
2
6-8 reps
RPE 10
3
Overhead Press (Smith Machine)
1
1
6-10 reps
6-10 reps
RPE 9
RPE 10
4
Standing Calf Raise
2
1
10-15 reps
10-15 reps
RPE 9
RPE 10
5
Lateral Raise (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
6A
Tricep Pushdown (Cable)
1
1
12-15 reps
12-15 reps
RPE 9
RPE 10
6B
Cable Crunch
1
1
20-25 reps
20-25 reps
RPE 9
RPE 10
7
JM Press
1
2
6-10 reps
6-10 reps
RPE 8
RPE 9
8
Pec Deck (Machine)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Decline Bench Press (Barbell)
3
6-8 reps
RPE 9
2
Chest Press (Machine)
2
6-8 reps
RPE 10
3
Overhead Press (Smith Machine)
1
1
6-10 reps
6-10 reps
RPE 9
RPE 10
4
Standing Calf Raise
2
1
10-15 reps
10-15 reps
RPE 9
RPE 10
5
Lateral Raise (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
6A
Tricep Pushdown (Cable)
1
1
12-15 reps
12-15 reps
RPE 9
RPE 10
6B
Cable Crunch
1
1
20-25 reps
20-25 reps
RPE 9
RPE 10
7
JM Press
1
2
6-10 reps
6-10 reps
RPE 8
RPE 9
8
Pec Deck (Machine)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Decline Bench Press (Barbell)
3
6-8 reps
RPE 9
2
Chest Press (Machine)
2
6-8 reps
RPE 10
3
Overhead Press (Smith Machine)
1
1
6-10 reps
6-10 reps
RPE 9
RPE 10
4
Standing Calf Raise
2
1
10-15 reps
10-15 reps
RPE 9
RPE 10
5
Lateral Raise (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
6A
Tricep Pushdown (Cable)
1
1
12-15 reps
12-15 reps
RPE 9
RPE 10
6B
Cable Crunch
1
1
20-25 reps
20-25 reps
RPE 9
RPE 10
7
JM Press
1
2
6-10 reps
6-10 reps
RPE 8
RPE 9
8
Pec Deck (Machine)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
Day 5
#
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
12-20 reps
12-20 reps
12-20 reps
RPE 7
RPE 8
RPE 9
3
Romanian Deadlift (Barbell)
1
2
8-12 reps
8-12 reps
RPE 8
RPE 9
4
Hanging Knee Raise
1
1
12-15 reps
12-15 reps
RPE 8
RPE 9
5
Leg Press (45 Degrees)
1
1
12-20 reps
12-20 reps
RPE 8
RPE 9
6
Calf Raise (Leg Press)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 8
RPE 9
RPE 10
7
Hip Adductor (Machine)
2
8-12 reps
RPE 8
8
Leg Curl
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
Day 5
#
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
12-20 reps
12-20 reps
12-20 reps
RPE 7
RPE 8
RPE 9
3
Romanian Deadlift (Barbell)
1
2
8-12 reps
8-12 reps
RPE 8
RPE 9
4
Hanging Knee Raise
1
1
12-15 reps
12-15 reps
RPE 8
RPE 9
5
Leg Press (45 Degrees)
1
1
12-20 reps
12-20 reps
RPE 8
RPE 9
6
Calf Raise (Leg Press)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 8
RPE 9
RPE 10
7
Hip Adductor (Machine)
2
8-12 reps
RPE 8
8
Leg Curl
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
Day 5
#
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
12-20 reps
12-20 reps
12-20 reps
RPE 7
RPE 8
RPE 9
3
Romanian Deadlift (Barbell)
1
2
8-12 reps
8-12 reps
RPE 8
RPE 9
4
Hanging Knee Raise
1
1
12-15 reps
12-15 reps
RPE 8
RPE 9
5
Leg Press (45 Degrees)
1
1
12-20 reps
12-20 reps
RPE 8
RPE 9
6
Calf Raise (Leg Press)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 8
RPE 9
RPE 10
7
Hip Adductor (Machine)
2
8-12 reps
RPE 8
8
Leg Curl
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
Day 5
#
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
12-20 reps
12-20 reps
12-20 reps
RPE 7
RPE 8
RPE 9
3
Romanian Deadlift (Barbell)
1
2
8-12 reps
8-12 reps
RPE 8
RPE 9
4
Hanging Knee Raise
1
1
12-15 reps
12-15 reps
RPE 8
RPE 9
5
Leg Press (45 Degrees)
1
1
12-20 reps
12-20 reps
RPE 8
RPE 9
6
Calf Raise (Leg Press)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 8
RPE 9
RPE 10
7
Hip Adductor (Machine)
2
8-12 reps
RPE 8
8
Leg Curl
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
Day 5
#
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
12-20 reps
12-20 reps
12-20 reps
RPE 7
RPE 8
RPE 9
3
Romanian Deadlift (Barbell)
1
2
8-12 reps
8-12 reps
RPE 8
RPE 9
4
Hanging Knee Raise
1
1
12-15 reps
12-15 reps
RPE 8
RPE 9
5
Leg Press (45 Degrees)
1
1
12-20 reps
12-20 reps
RPE 8
RPE 9
6
Calf Raise (Leg Press)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 8
RPE 9
RPE 10
7
Hip Adductor (Machine)
2
8-12 reps
RPE 8
8
Leg Curl
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
Day 5
#
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
12-20 reps
12-20 reps
12-20 reps
RPE 7
RPE 8
RPE 9
3
Romanian Deadlift (Barbell)
1
2
8-12 reps
8-12 reps
RPE 8
RPE 9
4
Hanging Knee Raise
1
1
12-15 reps
12-15 reps
RPE 8
RPE 9
5
Leg Press (45 Degrees)
1
1
12-20 reps
12-20 reps
RPE 8
RPE 9
6
Calf Raise (Leg Press)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 8
RPE 9
RPE 10
7
Hip Adductor (Machine)
2
8-12 reps
RPE 8
8
Leg Curl
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
Day 5
#
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
12-20 reps
12-20 reps
12-20 reps
RPE 7
RPE 8
RPE 9
3
Romanian Deadlift (Barbell)
1
2
8-12 reps
8-12 reps
RPE 8
RPE 9
4
Hanging Knee Raise
1
1
12-15 reps
12-15 reps
RPE 8
RPE 9
5
Leg Press (45 Degrees)
1
1
12-20 reps
12-20 reps
RPE 8
RPE 9
6
Calf Raise (Leg Press)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 8
RPE 9
RPE 10
7
Hip Adductor (Machine)
2
8-12 reps
RPE 8
8
Leg Curl
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
Day 5
#
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
12-20 reps
12-20 reps
12-20 reps
RPE 7
RPE 8
RPE 9
3
Romanian Deadlift (Barbell)
1
2
8-12 reps
8-12 reps
RPE 8
RPE 9
4
Hanging Knee Raise
1
1
12-15 reps
12-15 reps
RPE 8
RPE 9
5
Leg Press (45 Degrees)
1
1
12-20 reps
12-20 reps
RPE 8
RPE 9
6
Calf Raise (Leg Press)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 8
RPE 9
RPE 10
7
Hip Adductor (Machine)
2
8-12 reps
RPE 8
8
Leg Curl
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
Week 1
1 / 8 Weeks
Day 1
1
Incline Bench Press (Smith Machine)
1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
6-10 Reps
@8
@9
@10
2
Lat Pulldown (Neutral Grip)
1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
6-10 Reps
@8
@9
@10
3
Preacher Curl (EZ Bar)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@10
@10
@10
4
Seated Row (Cable) Close-Grip V-Bar
1 Set
1 Set
6-10 Reps
6-10 Reps
@9
@10
5
Rear Delt Row
1 Set
1 Set
12-15 Reps
12-15 Reps
@9
@10
6
Upright Row (Barbell)
1 Set
1 Set
8-12 Reps
8-12 Reps
@8
@9
7A
Abs Crunch (Weighted)
1 Set
1 Set
20-25 Reps
20-25 Reps
@8
@8
7B
Dual Rope Tricep Extension
1 Set
1 Set
8-12 Reps
8-12 Reps
@10
@10
8
Lateral Raise (Cable)
1 Set
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
12-15 Reps
@9
@9
@10
@10
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
Leg Curl
1 Set
1 Set
8-12 Reps
8-12 Reps
@9
@10
3
Bulgarian Split Squat (Dumbbell)
1 Set
10-15 Reps
@9
4
Reverse Bicep Curl (EZ Bar)
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
@9
@10
@10
5
Hanging Knee Raise
1 Set
1 Set
12-15 Reps
12-15 Reps
@7
@8
6
Hip Abductor (Machine)
1 Set
1 Set
8-12 Reps
8-12 Reps
@8
@8
7
Calf Raise (Leg Press)
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
@8
@9
@10
Day 3
1
Lat Pulldown (Close Grip)
1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
6-10 Reps
@8
@9
@10
2
Pullover (Dumbbell)
1 Set
1 Set
10-15 Reps
10-15 Reps
@8
@9
3
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
4
Seated Row (Machine)
1 Set
1 Set
6-10 Reps
6-10 Reps
@9
@10
5
Kelso Shrug
1 Set
1 Set
8-12 Reps
8-12 Reps
@9
@9
6
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
7
Concentration Curl
1 Set
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
8-12 Reps
@10
@10
@10
@10
8
Rear Delt Fly (Machine)
1 Set
1 Set
12-15 Reps
12-15 Reps
@9
@10
Day 4
1
Decline Bench Press (Barbell)
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
@9
@9
@9
2
Chest Press (Machine)
1 Set
1 Set
6-8 Reps
6-8 Reps
@10
@10
3
Overhead Press (Smith Machine)
1 Set
1 Set
6-10 Reps
6-10 Reps
@9
@10
4
Standing Calf Raise
1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
@9
@9
@10
5
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@9
@9
@10
6A
Tricep Pushdown (Cable)
1 Set
1 Set
12-15 Reps
12-15 Reps
@9
@10
6B
Cable Crunch
1 Set
1 Set
20-25 Reps
20-25 Reps
@9
@10
7
JM Press
1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
6-10 Reps
@8
@9
@9
8
Pec Deck (Machine)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@9
@9
@10
Day 5
1
Leg Extension
1 Set
1 Set
8-12 Reps
8-12 Reps
@9
@10
2
Squat (Barbell)
1 Set
1 Set
1 Set
12-20 Reps
12-20 Reps
12-20 Reps
@7
@8
@9
3
Romanian Deadlift (Barbell)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@8
@9
@9
4
Hanging Knee Raise
1 Set
1 Set
12-15 Reps
12-15 Reps
@8
@9
5
Leg Press (45 Degrees)
1 Set
1 Set
12-20 Reps
12-20 Reps
@8
@9
6
Calf Raise (Leg Press)
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
@8
@9
@10
7
Hip Adductor (Machine)
1 Set
1 Set
8-12 Reps
8-12 Reps
@8
@8
8
Leg Curl
1 Set
1 Set
8-12 Reps
8-12 Reps
@9
@10