logo
BoostcampPNG

U/L Bro Split

by Sebastian S.
1 athletes joined

Program Description

based

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 23, 2025 04:08
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%
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
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