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U/L Bro Split

by Sebastian S.
1 athletes joined

Program Description

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Program Overview

  • Level
    Advanced
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    10 weeks
  • Time Per Workout
    60 minutes
  • Created
    Sep 23, 2025 04:02
  • Last Edited
    Sep 24, 2025 04:14

Summary

Unlock your potential with the U/L Bro Split, a 10-week program designed for serious lifters looking to maximize muscle growth and strength. Train five days a week, alternating between upper and lower body workouts, focusing on compound and isolation exercises that target every major muscle group. With a combination of free weights and machines, this program is tailored to push your limits and enhance your physique. Get ready to build strength and sculpt your body with effective, targeted workouts!
Muscle Engagement
Front
Back
MuscleSet
Triceps
13%
Chest
12.4%
Hamstrings
11.4%
Quadriceps
10.3%
Front Delts
10.2%
Biceps
7.9%
Middle Delts
7.4%
Upper Back
6.5%
Lats
6%
Glutes
5.6%
Lower Back
3.5%
Abs
2.6%
Forearms
1.2%
Adductors
1.1%
Rear Delts
1.1%
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Wide Grip)
1
2
1 reps
3 reps
RPE 10
RPE 10
2
Incline Bench Press (Dumbbell)
2
8 reps
RPE 10
3
Incline Chest Press (Machine)
2
10 reps
RPE 10
4
High Row
2
8 reps
RPE 10
5
Lat Pulldown (Single Arm)
2
10 reps
RPE 10
6A
Tricep Extension (Cable)
2
10 reps
RPE 10
6B
Lateral Raise (Dumbbell)
2
10 reps
RPE 10
7
Preacher Curl (EZ Bar)
2
10 reps
RPE 10
8
Hammer Curl (Cable)
1
1
10 reps
8 reps
RPE 10
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Wide Grip)
1
2
1 reps
3 reps
RPE 10
RPE 10
2
Incline Bench Press (Dumbbell)
2
8 reps
RPE 10
3
Incline Chest Press (Machine)
2
10 reps
RPE 10
4
High Row
2
8 reps
RPE 10
5
Lat Pulldown (Single Arm)
2
10 reps
RPE 10
6A
Tricep Extension (Cable)
2
10 reps
RPE 10
6B
Lateral Raise (Dumbbell)
2
10 reps
RPE 10
7
Preacher Curl (EZ Bar)
2
10 reps
RPE 10
8
Hammer Curl (Cable)
1
1
10 reps
8 reps
RPE 10
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Wide Grip)
1
2
1 reps
3 reps
RPE 10
RPE 10
2
Incline Bench Press (Dumbbell)
2
8 reps
RPE 10
3
Incline Chest Press (Machine)
2
10 reps
RPE 10
4
High Row
2
8 reps
RPE 10
5
Lat Pulldown (Single Arm)
2
10 reps
RPE 10
6A
Tricep Extension (Cable)
2
10 reps
RPE 10
6B
Lateral Raise (Dumbbell)
2
10 reps
RPE 10
7
Preacher Curl (EZ Bar)
2
10 reps
RPE 10
8
Hammer Curl (Cable)
1
1
10 reps
8 reps
RPE 10
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Wide Grip)
1
2
1 reps
3 reps
RPE 10
RPE 10
2
Incline Bench Press (Dumbbell)
2
8 reps
RPE 10
3
Incline Chest Press (Machine)
2
10 reps
RPE 10
4
High Row
2
8 reps
RPE 10
5
Lat Pulldown (Single Arm)
2
10 reps
RPE 10
6A
Tricep Extension (Cable)
2
10 reps
RPE 10
6B
Lateral Raise (Dumbbell)
2
10 reps
RPE 10
7
Preacher Curl (EZ Bar)
2
10 reps
RPE 10
8
Hammer Curl (Cable)
1
1
10 reps
8 reps
RPE 10
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Wide Grip)
1
2
1 reps
3 reps
RPE 10
RPE 10
2
Incline Bench Press (Dumbbell)
2
8 reps
RPE 10
3
Incline Chest Press (Machine)
2
10 reps
RPE 10
4
High Row
2
8 reps
RPE 10
5
Lat Pulldown (Single Arm)
2
10 reps
RPE 10
6A
Tricep Extension (Cable)
2
10 reps
RPE 10
6B
Lateral Raise (Dumbbell)
2
10 reps
RPE 10
7
Preacher Curl (EZ Bar)
2
10 reps
RPE 10
8
Hammer Curl (Cable)
1
1
10 reps
8 reps
RPE 10
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Wide Grip)
1
2
1 reps
3 reps
RPE 10
RPE 10
2
Incline Bench Press (Dumbbell)
2
8 reps
RPE 10
3
Incline Chest Press (Machine)
2
10 reps
RPE 10
4
High Row
2
8 reps
RPE 10
5
Lat Pulldown (Single Arm)
2
10 reps
RPE 10
6A
Tricep Extension (Cable)
2
10 reps
RPE 10
6B
Lateral Raise (Dumbbell)
2
10 reps
RPE 10
7
Preacher Curl (EZ Bar)
2
10 reps
RPE 10
8
Hammer Curl (Cable)
1
1
10 reps
8 reps
RPE 10
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Wide Grip)
1
2
1 reps
3 reps
RPE 10
RPE 10
2
Incline Bench Press (Dumbbell)
2
8 reps
RPE 10
3
Incline Chest Press (Machine)
2
10 reps
RPE 10
4
High Row
2
8 reps
RPE 10
5
Lat Pulldown (Single Arm)
2
10 reps
RPE 10
6A
Tricep Extension (Cable)
2
10 reps
RPE 10
6B
Lateral Raise (Dumbbell)
2
10 reps
RPE 10
7
Preacher Curl (EZ Bar)
2
10 reps
RPE 10
8
Hammer Curl (Cable)
1
1
10 reps
8 reps
RPE 10
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Wide Grip)
1
2
1 reps
3 reps
RPE 10
RPE 10
2
Incline Bench Press (Dumbbell)
2
8 reps
RPE 10
3
Incline Chest Press (Machine)
2
10 reps
RPE 10
4
High Row
2
8 reps
RPE 10
5
Lat Pulldown (Single Arm)
2
10 reps
RPE 10
6A
Tricep Extension (Cable)
2
10 reps
RPE 10
6B
Lateral Raise (Dumbbell)
2
10 reps
RPE 10
7
Preacher Curl (EZ Bar)
2
10 reps
RPE 10
8
Hammer Curl (Cable)
1
1
10 reps
8 reps
RPE 10
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Wide Grip)
1
2
1 reps
3 reps
RPE 10
RPE 10
2
Incline Bench Press (Dumbbell)
2
8 reps
RPE 10
3
Incline Chest Press (Machine)
2
10 reps
RPE 10
4
High Row
2
8 reps
RPE 10
5
Lat Pulldown (Single Arm)
2
10 reps
RPE 10
6A
Tricep Extension (Cable)
2
10 reps
RPE 10
6B
Lateral Raise (Dumbbell)
2
10 reps
RPE 10
7
Preacher Curl (EZ Bar)
2
10 reps
RPE 10
8
Hammer Curl (Cable)
1
1
10 reps
8 reps
RPE 10
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Wide Grip)
1
2
1 reps
3 reps
RPE 10
RPE 10
2
Incline Bench Press (Dumbbell)
2
8 reps
RPE 10
3
Incline Chest Press (Machine)
2
10 reps
RPE 10
4
High Row
2
8 reps
RPE 10
5
Lat Pulldown (Single Arm)
2
10 reps
RPE 10
6A
Tricep Extension (Cable)
2
10 reps
RPE 10
6B
Lateral Raise (Dumbbell)
2
10 reps
RPE 10
7
Preacher Curl (EZ Bar)
2
10 reps
RPE 10
8
Hammer Curl (Cable)
1
1
10 reps
8 reps
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
5 reps
RPE 10
2
Leg Extension
2
10 reps
RPE 10
3
Hack Squat
2
6 reps
RPE 10
4
Seated Hamstring Curl
3
10 reps
RPE 10
5
Romanian Deadlift (Barbell)
2
6 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
5 reps
RPE 10
2
Leg Extension
2
10 reps
RPE 10
3
Hack Squat
2
6 reps
RPE 10
4
Seated Hamstring Curl
3
10 reps
RPE 10
5
Romanian Deadlift (Barbell)
2
6 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
5 reps
RPE 10
2
Leg Extension
2
10 reps
RPE 10
3
Hack Squat
2
6 reps
RPE 10
4
Seated Hamstring Curl
3
10 reps
RPE 10
5
Romanian Deadlift (Barbell)
2
6 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
5 reps
RPE 10
2
Leg Extension
2
10 reps
RPE 10
3
Hack Squat
2
6 reps
RPE 10
4
Seated Hamstring Curl
3
10 reps
RPE 10
5
Romanian Deadlift (Barbell)
2
6 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
5 reps
RPE 10
2
Leg Extension
2
10 reps
RPE 10
3
Hack Squat
2
6 reps
RPE 10
4
Seated Hamstring Curl
3
10 reps
RPE 10
5
Romanian Deadlift (Barbell)
2
6 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
5 reps
RPE 10
2
Leg Extension
2
10 reps
RPE 10
3
Hack Squat
2
6 reps
RPE 10
4
Seated Hamstring Curl
3
10 reps
RPE 10
5
Romanian Deadlift (Barbell)
2
6 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
5 reps
RPE 10
2
Leg Extension
2
10 reps
RPE 10
3
Hack Squat
2
6 reps
RPE 10
4
Seated Hamstring Curl
3
10 reps
RPE 10
5
Romanian Deadlift (Barbell)
2
6 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
5 reps
RPE 10
2
Leg Extension
2
10 reps
RPE 10
3
Hack Squat
2
6 reps
RPE 10
4
Seated Hamstring Curl
3
10 reps
RPE 10
5
Romanian Deadlift (Barbell)
2
6 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
5 reps
RPE 10
2
Leg Extension
2
10 reps
RPE 10
3
Hack Squat
2
6 reps
RPE 10
4
Seated Hamstring Curl
3
10 reps
RPE 10
5
Romanian Deadlift (Barbell)
2
6 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
5 reps
RPE 10
2
Leg Extension
2
10 reps
RPE 10
3
Hack Squat
2
6 reps
RPE 10
4
Seated Hamstring Curl
3
10 reps
RPE 10
5
Romanian Deadlift (Barbell)
2
6 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
6 reps
RPE 10
2
Chest Fly (Machine)
2
8 reps
RPE 10
3
Chest Press (Machine)
2
10 reps
RPE 10
4
T-Bar Row
2
8 reps
RPE 10
5
Keenan Flap
2
8 reps
RPE 10
6
Chest Supported Row (Machine)
2
10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
6 reps
RPE 10
2
Chest Fly (Machine)
2
8 reps
RPE 10
3
Chest Press (Machine)
2
10 reps
RPE 10
4
T-Bar Row
2
8 reps
RPE 10
5
Keenan Flap
2
8 reps
RPE 10
6
Chest Supported Row (Machine)
2
10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
6 reps
RPE 10
2
Chest Fly (Machine)
2
8 reps
RPE 10
3
Chest Press (Machine)
2
10 reps
RPE 10
4
T-Bar Row
2
8 reps
RPE 10
5
Keenan Flap
2
8 reps
RPE 10
6
Chest Supported Row (Machine)
2
10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
6 reps
RPE 10
2
Chest Fly (Machine)
2
8 reps
RPE 10
3
Chest Press (Machine)
2
10 reps
RPE 10
4
T-Bar Row
2
8 reps
RPE 10
5
Keenan Flap
2
8 reps
RPE 10
6
Chest Supported Row (Machine)
2
10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
6 reps
RPE 10
2
Chest Fly (Machine)
2
8 reps
RPE 10
3
Chest Press (Machine)
2
10 reps
RPE 10
4
T-Bar Row
2
8 reps
RPE 10
5
Keenan Flap
2
8 reps
RPE 10
6
Chest Supported Row (Machine)
2
10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
6 reps
RPE 10
2
Chest Fly (Machine)
2
8 reps
RPE 10
3
Chest Press (Machine)
2
10 reps
RPE 10
4
T-Bar Row
2
8 reps
RPE 10
5
Keenan Flap
2
8 reps
RPE 10
6
Chest Supported Row (Machine)
2
10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
6 reps
RPE 10
2
Chest Fly (Machine)
2
8 reps
RPE 10
3
Chest Press (Machine)
2
10 reps
RPE 10
4
T-Bar Row
2
8 reps
RPE 10
5
Keenan Flap
2
8 reps
RPE 10
6
Chest Supported Row (Machine)
2
10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
6 reps
RPE 10
2
Chest Fly (Machine)
2
8 reps
RPE 10
3
Chest Press (Machine)
2
10 reps
RPE 10
4
T-Bar Row
2
8 reps
RPE 10
5
Keenan Flap
2
8 reps
RPE 10
6
Chest Supported Row (Machine)
2
10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
6 reps
RPE 10
2
Chest Fly (Machine)
2
8 reps
RPE 10
3
Chest Press (Machine)
2
10 reps
RPE 10
4
T-Bar Row
2
8 reps
RPE 10
5
Keenan Flap
2
8 reps
RPE 10
6
Chest Supported Row (Machine)
2
10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
6 reps
RPE 10
2
Chest Fly (Machine)
2
8 reps
RPE 10
3
Chest Press (Machine)
2
10 reps
RPE 10
4
T-Bar Row
2
8 reps
RPE 10
5
Keenan Flap
2
8 reps
RPE 10
6
Chest Supported Row (Machine)
2
10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
2
8 reps
RPE 10
2
Lateral Raise (Dumbbell)
3
10 reps
RPE 10
3
Lateral Raise (Cable)
1
10 reps
RPE 10
4
JM Press
2
6 reps
RPE 10
5
Overhead Tricep Extension (Cable)
1
10 reps
RPE 10
6
Tricep Extension (Machine)
2
8 reps
RPE 10
7
Preacher Curl Machine
2
10 reps
RPE 10
8
Hammer Curl (Dumbbell)
2
8 reps
RPE 10
9
Bicep Curl (Cable)
1
10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
2
8 reps
RPE 10
2
Lateral Raise (Dumbbell)
3
10 reps
RPE 10
3
Lateral Raise (Cable)
1
10 reps
RPE 10
4
JM Press
2
6 reps
RPE 10
5
Overhead Tricep Extension (Cable)
1
10 reps
RPE 10
6
Tricep Extension (Machine)
2
8 reps
RPE 10
7
Preacher Curl Machine
2
10 reps
RPE 10
8
Hammer Curl (Dumbbell)
2
8 reps
RPE 10
9
Bicep Curl (Cable)
1
10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
2
8 reps
RPE 10
2
Lateral Raise (Dumbbell)
3
10 reps
RPE 10
3
Lateral Raise (Cable)
1
10 reps
RPE 10
4
JM Press
2
6 reps
RPE 10
5
Overhead Tricep Extension (Cable)
1
10 reps
RPE 10
6
Tricep Extension (Machine)
2
8 reps
RPE 10
7
Preacher Curl Machine
2
10 reps
RPE 10
8
Hammer Curl (Dumbbell)
2
8 reps
RPE 10
9
Bicep Curl (Cable)
1
10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
2
8 reps
RPE 10
2
Lateral Raise (Dumbbell)
3
10 reps
RPE 10
3
Lateral Raise (Cable)
1
10 reps
RPE 10
4
JM Press
2
6 reps
RPE 10
5
Overhead Tricep Extension (Cable)
1
10 reps
RPE 10
6
Tricep Extension (Machine)
2
8 reps
RPE 10
7
Preacher Curl Machine
2
10 reps
RPE 10
8
Hammer Curl (Dumbbell)
2
8 reps
RPE 10
9
Bicep Curl (Cable)
1
10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
2
8 reps
RPE 10
2
Lateral Raise (Dumbbell)
3
10 reps
RPE 10
3
Lateral Raise (Cable)
1
10 reps
RPE 10
4
JM Press
2
6 reps
RPE 10
5
Overhead Tricep Extension (Cable)
1
10 reps
RPE 10
6
Tricep Extension (Machine)
2
8 reps
RPE 10
7
Preacher Curl Machine
2
10 reps
RPE 10
8
Hammer Curl (Dumbbell)
2
8 reps
RPE 10
9
Bicep Curl (Cable)
1
10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
2
8 reps
RPE 10
2
Lateral Raise (Dumbbell)
3
10 reps
RPE 10
3
Lateral Raise (Cable)
1
10 reps
RPE 10
4
JM Press
2
6 reps
RPE 10
5
Overhead Tricep Extension (Cable)
1
10 reps
RPE 10
6
Tricep Extension (Machine)
2
8 reps
RPE 10
7
Preacher Curl Machine
2
10 reps
RPE 10
8
Hammer Curl (Dumbbell)
2
8 reps
RPE 10
9
Bicep Curl (Cable)
1
10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
2
8 reps
RPE 10
2
Lateral Raise (Dumbbell)
3
10 reps
RPE 10
3
Lateral Raise (Cable)
1
10 reps
RPE 10
4
JM Press
2
6 reps
RPE 10
5
Overhead Tricep Extension (Cable)
1
10 reps
RPE 10
6
Tricep Extension (Machine)
2
8 reps
RPE 10
7
Preacher Curl Machine
2
10 reps
RPE 10
8
Hammer Curl (Dumbbell)
2
8 reps
RPE 10
9
Bicep Curl (Cable)
1
10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
2
8 reps
RPE 10
2
Lateral Raise (Dumbbell)
3
10 reps
RPE 10
3
Lateral Raise (Cable)
1
10 reps
RPE 10
4
JM Press
2
6 reps
RPE 10
5
Overhead Tricep Extension (Cable)
1
10 reps
RPE 10
6
Tricep Extension (Machine)
2
8 reps
RPE 10
7
Preacher Curl Machine
2
10 reps
RPE 10
8
Hammer Curl (Dumbbell)
2
8 reps
RPE 10
9
Bicep Curl (Cable)
1
10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
2
8 reps
RPE 10
2
Lateral Raise (Dumbbell)
3
10 reps
RPE 10
3
Lateral Raise (Cable)
1
10 reps
RPE 10
4
JM Press
2
6 reps
RPE 10
5
Overhead Tricep Extension (Cable)
1
10 reps
RPE 10
6
Tricep Extension (Machine)
2
8 reps
RPE 10
7
Preacher Curl Machine
2
10 reps
RPE 10
8
Hammer Curl (Dumbbell)
2
8 reps
RPE 10
9
Bicep Curl (Cable)
1
10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
2
8 reps
RPE 10
2
Lateral Raise (Dumbbell)
3
10 reps
RPE 10
3
Lateral Raise (Cable)
1
10 reps
RPE 10
4
JM Press
2
6 reps
RPE 10
5
Overhead Tricep Extension (Cable)
1
10 reps
RPE 10
6
Tricep Extension (Machine)
2
8 reps
RPE 10
7
Preacher Curl Machine
2
10 reps
RPE 10
8
Hammer Curl (Dumbbell)
2
8 reps
RPE 10
9
Bicep Curl (Cable)
1
10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
2
10 reps
RPE 10
1B
Sissy Squat
2
8 reps
RPE 10
2
Squat (Smith Machine)
1
6 reps
RPE 10
3
Romanian Deadlift (Barbell)
2
6 reps
RPE 8
4
Lying Leg Curl
3
10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
2
10 reps
RPE 10
1B
Sissy Squat
2
8 reps
RPE 10
2
Squat (Smith Machine)
1
6 reps
RPE 10
3
Romanian Deadlift (Barbell)
2
6 reps
RPE 8
4
Lying Leg Curl
3
10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
2
10 reps
RPE 10
1B
Sissy Squat
2
8 reps
RPE 10
2
Squat (Smith Machine)
1
6 reps
RPE 10
3
Romanian Deadlift (Barbell)
2
6 reps
RPE 8
4
Lying Leg Curl
3
10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
2
10 reps
RPE 10
1B
Sissy Squat
2
8 reps
RPE 10
2
Squat (Smith Machine)
1
6 reps
RPE 10
3
Romanian Deadlift (Barbell)
2
6 reps
RPE 8
4
Lying Leg Curl
3
10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
2
10 reps
RPE 10
1B
Sissy Squat
2
8 reps
RPE 10
2
Squat (Smith Machine)
1
6 reps
RPE 10
3
Romanian Deadlift (Barbell)
2
6 reps
RPE 8
4
Lying Leg Curl
3
10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
2
10 reps
RPE 10
1B
Sissy Squat
2
8 reps
RPE 10
2
Squat (Smith Machine)
1
6 reps
RPE 10
3
Romanian Deadlift (Barbell)
2
6 reps
RPE 8
4
Lying Leg Curl
3
10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
2
10 reps
RPE 10
1B
Sissy Squat
2
8 reps
RPE 10
2
Squat (Smith Machine)
1
6 reps
RPE 10
3
Romanian Deadlift (Barbell)
2
6 reps
RPE 8
4
Lying Leg Curl
3
10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
2
10 reps
RPE 10
1B
Sissy Squat
2
8 reps
RPE 10
2
Squat (Smith Machine)
1
6 reps
RPE 10
3
Romanian Deadlift (Barbell)
2
6 reps
RPE 8
4
Lying Leg Curl
3
10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
2
10 reps
RPE 10
1B
Sissy Squat
2
8 reps
RPE 10
2
Squat (Smith Machine)
1
6 reps
RPE 10
3
Romanian Deadlift (Barbell)
2
6 reps
RPE 8
4
Lying Leg Curl
3
10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
2
10 reps
RPE 10
1B
Sissy Squat
2
8 reps
RPE 10
2
Squat (Smith Machine)
1
6 reps
RPE 10
3
Romanian Deadlift (Barbell)
2
6 reps
RPE 8
4
Lying Leg Curl
3
10 reps
RPE 10
Week 1
1 / 10 Weeks
Day 1
1
Bench Press (Wide Grip)
1 Set
1 Set
1 Set
1 Reps
3 Reps
3 Reps
@10
@10
@10
2
Incline Bench Press (Dumbbell)
1 Set
1 Set
8 Reps
8 Reps
@10
@10
3
Incline Chest Press (Machine)
1 Set
1 Set
10 Reps
10 Reps
@10
@10
4
High Row
1 Set
1 Set
8 Reps
8 Reps
@10
@10
5
Lat Pulldown (Single Arm)
1 Set
1 Set
10 Reps
10 Reps
@10
@10
6A
Tricep Extension (Cable)
1 Set
1 Set
10 Reps
10 Reps
@10
@10
6B
Lateral Raise (Dumbbell)
1 Set
1 Set
10 Reps
10 Reps
@10
@10
7
Preacher Curl (EZ Bar)
1 Set
1 Set
10 Reps
10 Reps
@10
@10
8
Hammer Curl (Cable)
1 Set
1 Set
10 Reps
8 Reps
@10
@10
Day 2
1
Squat (Barbell)
1 Set
1 Set
5 Reps
5 Reps
@10
@10
2
Leg Extension
1 Set
1 Set
10 Reps
10 Reps
@10
@10
3
Hack Squat
1 Set
1 Set
6 Reps
6 Reps
@10
@10
4
Seated Hamstring Curl
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@10
@10
@10
5
Romanian Deadlift (Barbell)
1 Set
1 Set
6 Reps
6 Reps
@10
@10
Day 3
1
Incline Bench Press (Barbell)
1 Set
1 Set
6 Reps
6 Reps
@10
@10
2
Chest Fly (Machine)
1 Set
1 Set
8 Reps
8 Reps
@10
@10
3
Chest Press (Machine)
1 Set
1 Set
10 Reps
10 Reps
@10
@10
4
T-Bar Row
1 Set
1 Set
8 Reps
8 Reps
@10
@10
5
Keenan Flap
1 Set
1 Set
8 Reps
8 Reps
@10
@10
6
Chest Supported Row (Machine)
1 Set
1 Set
10 Reps
10 Reps
@10
@10
Day 4
1
Seated Shoulder Press (Dumbbell)
1 Set
1 Set
8 Reps
8 Reps
@10
@10
2
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@10
@10
@10
3
Lateral Raise (Cable)
1 Set
10 Reps
@10
4
JM Press
1 Set
1 Set
6 Reps
6 Reps
@10
@10
5
Overhead Tricep Extension (Cable)
1 Set
10 Reps
@10
6
Tricep Extension (Machine)
1 Set
1 Set
8 Reps
8 Reps
@10
@10
7
Preacher Curl Machine
1 Set
1 Set
10 Reps
10 Reps
@10
@10
8
Hammer Curl (Dumbbell)
1 Set
1 Set
8 Reps
8 Reps
@10
@10
9
Bicep Curl (Cable)
1 Set
10 Reps
@10
Day 5
1A
Leg Extension
1 Set
1 Set
10 Reps
10 Reps
@10
@10
1B
Sissy Squat
1 Set
1 Set
8 Reps
8 Reps
@10
@10
2
Squat (Smith Machine)
1 Set
6 Reps
@10
3
Romanian Deadlift (Barbell)
1 Set
1 Set
6 Reps
6 Reps
@8
@8
4
Lying Leg Curl
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@10
@10
@10