Program Description
This is a flexible program based on an upper lower pull push, legs, and 5 day upper lower split for hypertrophy that you can run over and over again. It is a 5 day program with rest days on Saturday and Sunday, but you can put rest days on Thursday and Sunday if you need a day off in the middle of the week or run it asynchronous. Weeks 1 to 4 are UL-PPL, weeks 5 to 8 are Upper Lower Upper Lower Upper, and weeks 9 to 12 alternate the split week to week. Use double progression to increase your size and strength, then run it again for more. Final note: Where ever you see pull ups or wide Grip pull ups for 1 set of 50, it doesn't matter where you do them in the workout or how many sets you do as long as you do 50 total before the workout is done. I would suggest doing sets in between sets of the pushing movements if it is an upper body focused day and after the trap bar deadlifts and zercher squats on the leg day.
Program Overview
- LevelNovice, Intermediate
- GoalBodybuilding, Muscle & Sculpting
- EquipmentFull Gym
- Program Length12 weeks
- Time Per Workout70 minutes
- CreatedSep 04, 2025 01:23
- Last EditedSep 18, 2025 09:04
Muscle Engagement
Front
Back
MuscleSet
Glutes
9.7%
Upper Back
9.6%
Front Delts
8.9%
Hamstrings
8.7%
Triceps
8.6%
Lats
7.9%
Biceps
7.9%
Quadriceps
7.8%
Middle Delts
7.5%
Chest
6.9%
Lower Back
3.6%
Abductors
3.1%
Calves
2.8%
Abs
2.6%
Rear Delts
2.2%
Forearms
1.1%
Adductors
1.1%
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ON THE BOOSTCAMP APP FOR FREE
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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
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Smith Machine)
3
10-12 reps
RPE 8.5
1B
T-Bar Row
3
10 reps
RPE 8.5
2A
Lat Pulldown (Single Arm)
3
10-12 reps
RPE 8.5
2B
Seated Military Press (Smith Machine)
3
10 reps
RPE 8.5
3A
Upright Row (Barbell)
4
12-15 reps
RPE 8.5
3B
Pullover (Dumbbell)
3
12-15 reps
RPE 8.5
4A
Bicep Curl (Dumbbell)
1
2
12-15 reps
12-15 reps
RPE 8.5
-
4B
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Smith Machine)
3
10-12 reps
RPE 8.5
1B
T-Bar Row
3
10 reps
RPE 8.5
2A
Lat Pulldown (Single Arm)
3
10-12 reps
RPE 8.5
2B
Seated Military Press (Smith Machine)
3
10 reps
RPE 8.5
3A
Upright Row (Barbell)
4
12-15 reps
RPE 8.5
3B
Pullover (Dumbbell)
3
12-15 reps
RPE 8.5
4A
Bicep Curl (Dumbbell)
1
2
12-15 reps
12-15 reps
RPE 8.5
-
4B
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Smith Machine)
3
10-12 reps
RPE 8.5
1B
T-Bar Row
3
10 reps
RPE 8.5
2A
Lat Pulldown (Single Arm)
3
10-12 reps
RPE 8.5
2B
Seated Military Press (Smith Machine)
3
10 reps
RPE 8.5
3A
Upright Row (Barbell)
4
12-15 reps
RPE 8.5
3B
Pullover (Dumbbell)
3
12-15 reps
RPE 8.5
4A
Bicep Curl (Dumbbell)
1
2
12-15 reps
12-15 reps
RPE 8.5
-
4B
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Smith Machine)
3
10-12 reps
RPE 8.5
1B
T-Bar Row
3
10 reps
RPE 8.5
2A
Lat Pulldown (Single Arm)
3
10-12 reps
RPE 8.5
2B
Seated Military Press (Smith Machine)
3
10 reps
RPE 8.5
3A
Upright Row (Barbell)
4
12-15 reps
RPE 8.5
3B
Pullover (Dumbbell)
3
12-15 reps
RPE 8.5
4A
Bicep Curl (Dumbbell)
1
2
12-15 reps
12-15 reps
RPE 8.5
-
4B
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10-12 reps
RPE 8.5
2
Wide Grip Pull-Up
1
50 reps
-
3
Overhead Press (Barbell)
3
10-12 reps
RPE 8.5
4
Chest Supported Row (Machine)
3
10-12 reps
RPE 8.5
5A
Push Up
3
AMRAP
-
5B
Chest Fly (Cable)
3
12-15 reps
RPE 8.5
6
One Arm Lateral Raise (Cable)
3
12-15 reps
RPE 8.5
7A
Alternating Dumbbell Curl
3
12-15 reps
RPE 8.5
7B
Cable Overhead Tricep Extension
3
12-15 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10-12 reps
RPE 8.5
2
Wide Grip Pull-Up
1
50 reps
-
3
Overhead Press (Barbell)
3
10-12 reps
RPE 8.5
4
Chest Supported Row (Machine)
3
10-12 reps
RPE 8.5
5A
Push Up
3
AMRAP
-
5B
Chest Fly (Cable)
3
12-15 reps
RPE 8.5
6
One Arm Lateral Raise (Cable)
3
12-15 reps
RPE 8.5
7A
Alternating Dumbbell Curl
3
12-15 reps
RPE 8.5
7B
Cable Overhead Tricep Extension
3
12-15 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10-12 reps
RPE 8.5
2
Wide Grip Pull-Up
1
50 reps
-
3
Overhead Press (Barbell)
3
10-12 reps
RPE 8.5
4
Chest Supported Row (Machine)
3
10-12 reps
RPE 8.5
5A
Push Up
3
AMRAP
-
5B
Chest Fly (Cable)
3
12-15 reps
RPE 8.5
6
One Arm Lateral Raise (Cable)
3
12-15 reps
RPE 8.5
7A
Alternating Dumbbell Curl
3
12-15 reps
RPE 8.5
7B
Cable Overhead Tricep Extension
3
12-15 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10-12 reps
RPE 8.5
2
Wide Grip Pull-Up
1
50 reps
-
3
Overhead Press (Barbell)
3
10-12 reps
RPE 8.5
4
Chest Supported Row (Machine)
3
10-12 reps
RPE 8.5
5A
Push Up
3
AMRAP
-
5B
Chest Fly (Cable)
3
12-15 reps
RPE 8.5
6
One Arm Lateral Raise (Cable)
3
12-15 reps
RPE 8.5
7A
Alternating Dumbbell Curl
3
12-15 reps
RPE 8.5
7B
Cable Overhead Tricep Extension
3
12-15 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Smith Machine)
3
10-12 reps
RPE 8.5
1B
T-Bar Row
3
10 reps
RPE 8.5
2A
Lat Pulldown (Single Arm)
3
10-12 reps
RPE 8.5
2B
Seated Military Press (Smith Machine)
3
10 reps
RPE 8.5
3A
Upright Row (Barbell)
4
12-15 reps
RPE 8.5
3B
Pullover (Dumbbell)
3
12-15 reps
RPE 8.5
4A
Bicep Curl (Dumbbell)
1
2
12-15 reps
12-15 reps
RPE 8.5
-
4B
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10-12 reps
RPE 8.5
2
Wide Grip Pull-Up
1
50 reps
-
3
Overhead Press (Barbell)
3
10-12 reps
RPE 8.5
4
Chest Supported Row (Machine)
3
10-12 reps
RPE 8.5
5A
Push Up
3
AMRAP
-
5B
Chest Fly (Cable)
3
12-15 reps
RPE 8.5
6
One Arm Lateral Raise (Cable)
3
12-15 reps
RPE 8.5
7A
Alternating Dumbbell Curl
3
12-15 reps
RPE 8.5
7B
Cable Overhead Tricep Extension
3
12-15 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Smith Machine)
3
10-12 reps
RPE 8.5
1B
T-Bar Row
3
10 reps
RPE 8.5
2A
Lat Pulldown (Single Arm)
3
10-12 reps
RPE 8.5
2B
Seated Military Press (Smith Machine)
3
10 reps
RPE 8.5
3A
Upright Row (Barbell)
4
12-15 reps
RPE 8.5
3B
Pullover (Dumbbell)
3
12-15 reps
RPE 8.5
4A
Bicep Curl (Dumbbell)
1
2
12-15 reps
12-15 reps
RPE 8.5
-
4B
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10-12 reps
RPE 8.5
2
Wide Grip Pull-Up
1
50 reps
-
3
Overhead Press (Barbell)
3
10-12 reps
RPE 8.5
4
Chest Supported Row (Machine)
3
10-12 reps
RPE 8.5
5A
Push Up
3
AMRAP
-
5B
Chest Fly (Cable)
3
12-15 reps
RPE 8.5
6
One Arm Lateral Raise (Cable)
3
12-15 reps
RPE 8.5
7A
Alternating Dumbbell Curl
3
12-15 reps
RPE 8.5
7B
Cable Overhead Tricep Extension
3
12-15 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-10 reps
RPE 8.5
2
Leg Press (45 Degrees)
4
10-12 reps
RPE 8.5
3
Romanian Deadlift (Barbell)
4
10-12 reps
RPE 8.5
4
Bulgarian Split Squat (Dumbbell)
2
12-15 reps
RPE 8
5
Leg Curl
3
12-15 reps
RPE 8.5
6
Standing Calf Raise
3
15-20 reps
RPE 8.5
7
Hip Abductor (Machine)
3
12-15 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-10 reps
RPE 8.5
2
Leg Press (45 Degrees)
4
10-12 reps
RPE 8.5
3
Romanian Deadlift (Barbell)
4
10-12 reps
RPE 8.5
4
Bulgarian Split Squat (Dumbbell)
2
12-15 reps
RPE 8
5
Leg Curl
3
12-15 reps
RPE 8.5
6
Standing Calf Raise
3
15-20 reps
RPE 8.5
7
Hip Abductor (Machine)
3
12-15 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-10 reps
RPE 8.5
2
Leg Press (45 Degrees)
4
10-12 reps
RPE 8.5
3
Romanian Deadlift (Barbell)
4
10-12 reps
RPE 8.5
4
Bulgarian Split Squat (Dumbbell)
2
12-15 reps
RPE 8
5
Leg Curl
3
12-15 reps
RPE 8.5
6
Standing Calf Raise
3
15-20 reps
RPE 8.5
7
Hip Abductor (Machine)
3
12-15 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-10 reps
RPE 8.5
2
Leg Press (45 Degrees)
4
10-12 reps
RPE 8.5
3
Romanian Deadlift (Barbell)
4
10-12 reps
RPE 8.5
4
Bulgarian Split Squat (Dumbbell)
2
12-15 reps
RPE 8
5
Leg Curl
3
12-15 reps
RPE 8.5
6
Standing Calf Raise
3
15-20 reps
RPE 8.5
7
Hip Abductor (Machine)
3
12-15 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-10 reps
RPE 8.5
2
Leg Press (45 Degrees)
4
10-12 reps
RPE 8.5
3
Romanian Deadlift (Barbell)
4
10-12 reps
RPE 8.5
4
Bulgarian Split Squat (Dumbbell)
2
12-15 reps
RPE 8
5
Leg Curl
3
12-15 reps
RPE 8.5
6
Standing Calf Raise
3
15-20 reps
RPE 8.5
7
Hip Abductor (Machine)
3
12-15 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-10 reps
RPE 8.5
2
Leg Press (45 Degrees)
3
10-12 reps
RPE 8.5
3
Romanian Deadlift (Barbell)
3
10-12 reps
RPE 8.5
4
Bulgarian Split Squat (Dumbbell)
3
12-15 reps
RPE 8
5
Leg Curl
3
12-15 reps
RPE 8.5
6
Standing Calf Raise
3
15-20 reps
RPE 8.5
7
Hip Abductor (Machine)
3
12-15 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-10 reps
RPE 8.5
2
Leg Press (45 Degrees)
4
10-12 reps
RPE 8.5
3
Romanian Deadlift (Barbell)
4
10-12 reps
RPE 8.5
4
Bulgarian Split Squat (Dumbbell)
2
12-15 reps
RPE 8
5
Leg Curl
3
12-15 reps
RPE 8.5
6
Standing Calf Raise
3
15-20 reps
RPE 8.5
7
Hip Abductor (Machine)
3
12-15 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-10 reps
RPE 8.5
2
Leg Press (45 Degrees)
3
10-12 reps
RPE 8.5
3
Romanian Deadlift (Barbell)
3
10-12 reps
RPE 8.5
4
Bulgarian Split Squat (Dumbbell)
3
12-15 reps
RPE 8
5
Leg Curl
3
12-15 reps
RPE 8.5
6
Standing Calf Raise
3
15-20 reps
RPE 8.5
7
Hip Abductor (Machine)
3
12-15 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-10 reps
RPE 8.5
2
Leg Press (45 Degrees)
4
10-12 reps
RPE 8.5
3
Romanian Deadlift (Barbell)
4
10-12 reps
RPE 8.5
4
Bulgarian Split Squat (Dumbbell)
2
12-15 reps
RPE 8
5
Leg Curl
3
12-15 reps
RPE 8.5
6
Standing Calf Raise
3
15-20 reps
RPE 8.5
7
Hip Abductor (Machine)
3
12-15 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-10 reps
RPE 8.5
2
Leg Press (45 Degrees)
4
10-12 reps
RPE 8.5
3
Romanian Deadlift (Barbell)
4
10-12 reps
RPE 8.5
4
Bulgarian Split Squat (Dumbbell)
2
12-15 reps
RPE 8
5
Leg Curl
3
12-15 reps
RPE 8.5
6
Standing Calf Raise
3
15-20 reps
RPE 8.5
7
Hip Abductor (Machine)
3
12-15 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-10 reps
RPE 8.5
2
Leg Press (45 Degrees)
4
10-12 reps
RPE 8.5
3
Romanian Deadlift (Barbell)
4
10-12 reps
RPE 8.5
4
Bulgarian Split Squat (Dumbbell)
2
12-15 reps
RPE 8
5
Leg Curl
3
12-15 reps
RPE 8.5
6
Standing Calf Raise
3
15-20 reps
RPE 8.5
7
Hip Abductor (Machine)
3
12-15 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-10 reps
RPE 8.5
2
Leg Press (45 Degrees)
3
10-12 reps
RPE 8.5
3
Romanian Deadlift (Barbell)
3
10-12 reps
RPE 8.5
4
Bulgarian Split Squat (Dumbbell)
3
12-15 reps
RPE 8
5
Leg Curl
3
12-15 reps
RPE 8.5
6
Standing Calf Raise
3
15-20 reps
RPE 8.5
7
Hip Abductor (Machine)
3
12-15 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
3
AMRAP
RPE 10
2
Bent Over Row (Barbell)
3
10-12 reps
RPE 9
3
Underhand Lat Pulldown
3
10-12 reps
RPE 9
4
Dumbbell Row
3
10-12 reps
RPE 8
5
Face Pull
3
12-15 reps
RPE 9
6
Bicep Curl (Cable)
3
12-15 reps
RPE 8.5
7
Bicep Curl (Barbell)
3
8-10 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
3
AMRAP
RPE 10
2
Bent Over Row (Barbell)
3
10-12 reps
RPE 9
3
Underhand Lat Pulldown
3
10-12 reps
RPE 9
4
Dumbbell Row
3
10-12 reps
RPE 8
5
Face Pull
3
12-15 reps
RPE 9
6
Bicep Curl (Cable)
3
12-15 reps
RPE 8.5
7
Bicep Curl (Barbell)
3
8-10 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
3
AMRAP
RPE 10
2
Bent Over Row (Barbell)
3
10-12 reps
RPE 9
3
Underhand Lat Pulldown
3
10-12 reps
RPE 9
4
Dumbbell Row
3
10-12 reps
RPE 8
5
Face Pull
3
12-15 reps
RPE 9
6
Bicep Curl (Cable)
3
12-15 reps
RPE 8.5
7
Bicep Curl (Barbell)
3
8-10 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
3
AMRAP
RPE 10
2
Bent Over Row (Barbell)
3
10-12 reps
RPE 9
3
Underhand Lat Pulldown
3
10-12 reps
RPE 9
4
Dumbbell Row
3
10-12 reps
RPE 8
5
Face Pull
3
12-15 reps
RPE 9
6
Bicep Curl (Cable)
3
12-15 reps
RPE 8.5
7
Bicep Curl (Barbell)
3
8-10 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
10-12 reps
RPE 8.5
2
Overhead Press (Dumbbell)
3
10-12 reps
RPE 8.5
3
Wide Grip Lat Pulldown
3
10-12 reps
RPE 8.5
4
Incline Chest Press (Machine)
3
10-12 reps
RPE 8.5
5
Face Pull
3
12-15 reps
RPE 8.5
6
Shrug (Barbell)
3
12-15 reps
RPE 8.5
7
Pullover (Machine)
3
12-15 reps
RPE 8.5
8
Incline Curl (Dumbbell)
3
12-15 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
10-12 reps
RPE 8.5
2
Overhead Press (Dumbbell)
3
10-12 reps
RPE 8.5
3
Wide Grip Lat Pulldown
3
10-12 reps
RPE 8.5
4
Incline Chest Press (Machine)
3
10-12 reps
RPE 8.5
5
Face Pull
3
12-15 reps
RPE 8.5
6
Shrug (Barbell)
3
12-15 reps
RPE 8.5
7
Pullover (Machine)
3
12-15 reps
RPE 8.5
8
Incline Curl (Dumbbell)
3
12-15 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
10-12 reps
RPE 8.5
2
Overhead Press (Dumbbell)
3
10-12 reps
RPE 8.5
3
Wide Grip Lat Pulldown
3
10-12 reps
RPE 8.5
4
Incline Chest Press (Machine)
3
10-12 reps
RPE 8.5
5
Face Pull
3
12-15 reps
RPE 8.5
6
Shrug (Barbell)
3
12-15 reps
RPE 8.5
7
Pullover (Machine)
3
12-15 reps
RPE 8.5
8
Incline Curl (Dumbbell)
3
12-15 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
10-12 reps
RPE 8.5
2
Overhead Press (Dumbbell)
3
10-12 reps
RPE 8.5
3
Wide Grip Lat Pulldown
3
10-12 reps
RPE 8.5
4
Incline Chest Press (Machine)
3
10-12 reps
RPE 8.5
5
Face Pull
3
12-15 reps
RPE 8.5
6
Shrug (Barbell)
3
12-15 reps
RPE 8.5
7
Pullover (Machine)
3
12-15 reps
RPE 8.5
8
Incline Curl (Dumbbell)
3
12-15 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
3
AMRAP
RPE 10
2
Bent Over Row (Barbell)
3
10-12 reps
RPE 9
3
Underhand Lat Pulldown
3
10-12 reps
RPE 9
4
Dumbbell Row
3
10-12 reps
RPE 8
5
Face Pull
3
12-15 reps
RPE 9
6
Bicep Curl (Cable)
3
12-15 reps
RPE 8.5
7
Bicep Curl (Barbell)
3
8-10 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
10-12 reps
RPE 8.5
2
Overhead Press (Dumbbell)
3
10-12 reps
RPE 8.5
3
Wide Grip Lat Pulldown
3
10-12 reps
RPE 8.5
4
Incline Chest Press (Machine)
3
10-12 reps
RPE 8.5
5
Face Pull
3
12-15 reps
RPE 8.5
6
Shrug (Barbell)
3
12-15 reps
RPE 8.5
7
Pullover (Machine)
3
12-15 reps
RPE 8.5
8
Incline Curl (Dumbbell)
3
12-15 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
3
AMRAP
RPE 10
2
Bent Over Row (Barbell)
3
10-12 reps
RPE 9
3
Underhand Lat Pulldown
3
10-12 reps
RPE 9
4
Dumbbell Row
3
10-12 reps
RPE 8
5
Face Pull
3
12-15 reps
RPE 9
6
Bicep Curl (Cable)
3
12-15 reps
RPE 8.5
7
Bicep Curl (Barbell)
3
8-10 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
10-12 reps
RPE 8.5
2
Overhead Press (Dumbbell)
3
10-12 reps
RPE 8.5
3
Wide Grip Lat Pulldown
3
10-12 reps
RPE 8.5
4
Incline Chest Press (Machine)
3
10-12 reps
RPE 8.5
5
Face Pull
3
12-15 reps
RPE 8.5
6
Shrug (Barbell)
3
12-15 reps
RPE 8.5
7
Pullover (Machine)
3
12-15 reps
RPE 8.5
8
Incline Curl (Dumbbell)
3
12-15 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
10-12 reps
RPE 8.5
2
Overhead Press (Barbell)
3
10-12 reps
RPE 9
3
Bench Press (Dumbbell)
3
10-12 reps
RPE 8.5
4A
Chest Fly (Cable)
3
10-12 reps
RPE 8
4B
Deficit Push Up
2
AMRAP
RPE 10
5
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 8
6
V-Handle Tricep Pushdown (Cable)
3
12-15 reps
RPE 8.5
7
Skull Crusher (Barbell)
3
8-10 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
10-12 reps
RPE 8.5
2
Overhead Press (Barbell)
3
10-12 reps
RPE 9
3
Bench Press (Dumbbell)
3
10-12 reps
RPE 8.5
4A
Chest Fly (Cable)
3
10-12 reps
RPE 8
4B
Deficit Push Up
2
AMRAP
RPE 10
5
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 8
6
V-Handle Tricep Pushdown (Cable)
3
12-15 reps
RPE 8.5
7
Skull Crusher (Barbell)
3
8-10 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
10-12 reps
RPE 8.5
2
Overhead Press (Barbell)
3
10-12 reps
RPE 9
3
Bench Press (Dumbbell)
3
10-12 reps
RPE 8.5
4A
Chest Fly (Cable)
3
10-12 reps
RPE 8
4B
Deficit Push Up
2
AMRAP
RPE 10
5
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 8
6
V-Handle Tricep Pushdown (Cable)
3
12-15 reps
RPE 8.5
7
Skull Crusher (Barbell)
3
8-10 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
10-12 reps
RPE 8.5
2
Overhead Press (Barbell)
3
10-12 reps
RPE 9
3
Bench Press (Dumbbell)
3
10-12 reps
RPE 8.5
4A
Chest Fly (Cable)
3
10-12 reps
RPE 8
4B
Deficit Push Up
2
AMRAP
RPE 10
5
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 8
6
V-Handle Tricep Pushdown (Cable)
3
12-15 reps
RPE 8.5
7
Skull Crusher (Barbell)
3
8-10 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
3
6-8 reps
RPE 8.5
2
Zercher Squat (Barbell)
3
8-10 reps
RPE 8.5
3
Back Extension
3
15-20 reps
-
4
Reverse Lunge (Barbell)
2
12-15 reps
RPE 8.5
5
Lying Leg Curl
3
12-15 reps
RPE 8.5
6
Seated Calf Raise
3
12-15 reps
RPE 8.5
7
Hip Abductor (Machine)
3
12-15 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
3
6-8 reps
RPE 8.5
2
Zercher Squat (Barbell)
3
8-10 reps
RPE 8.5
3
Back Extension
3
15-20 reps
-
4
Reverse Lunge (Barbell)
2
12-15 reps
RPE 8.5
5
Lying Leg Curl
3
12-15 reps
RPE 8.5
6
Seated Calf Raise
3
12-15 reps
RPE 8.5
7
Hip Abductor (Machine)
3
12-15 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
3
6-8 reps
RPE 8.5
2
Zercher Squat (Barbell)
3
8-10 reps
RPE 8.5
3
Back Extension
3
15-20 reps
-
4
Reverse Lunge (Barbell)
2
12-15 reps
RPE 8.5
5
Lying Leg Curl
3
12-15 reps
RPE 8.5
6
Seated Calf Raise
3
12-15 reps
RPE 8.5
7
Hip Abductor (Machine)
3
12-15 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
3
6-8 reps
RPE 8.5
2
Zercher Squat (Barbell)
3
8-10 reps
RPE 8.5
3
Back Extension
3
15-20 reps
-
4
Reverse Lunge (Barbell)
2
12-15 reps
RPE 8.5
5
Lying Leg Curl
3
12-15 reps
RPE 8.5
6
Seated Calf Raise
3
12-15 reps
RPE 8.5
7
Hip Abductor (Machine)
3
12-15 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
10-12 reps
RPE 8.5
2
Overhead Press (Barbell)
3
10-12 reps
RPE 9
3
Bench Press (Dumbbell)
3
10-12 reps
RPE 8.5
4A
Chest Fly (Cable)
3
10-12 reps
RPE 8
4B
Deficit Push Up
2
AMRAP
RPE 10
5
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 8
6
V-Handle Tricep Pushdown (Cable)
3
12-15 reps
RPE 8.5
7
Skull Crusher (Barbell)
3
8-10 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
3
6-8 reps
RPE 8.5
2
Zercher Squat (Barbell)
3
8-10 reps
RPE 8.5
3
Back Extension
3
15-20 reps
-
4
Reverse Lunge (Barbell)
2
12-15 reps
RPE 8.5
5
Lying Leg Curl
3
12-15 reps
RPE 8.5
6
Seated Calf Raise
3
12-15 reps
RPE 8.5
7
Hip Abductor (Machine)
3
12-15 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
10-12 reps
RPE 8.5
2
Overhead Press (Barbell)
3
10-12 reps
RPE 9
3
Bench Press (Dumbbell)
3
10-12 reps
RPE 8.5
4A
Chest Fly (Cable)
3
10-12 reps
RPE 8
4B
Deficit Push Up
2
AMRAP
RPE 10
5
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 8
6
V-Handle Tricep Pushdown (Cable)
3
12-15 reps
RPE 8.5
7
Skull Crusher (Barbell)
3
8-10 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
3
6-8 reps
RPE 8.5
2
Zercher Squat (Barbell)
3
8-10 reps
RPE 8.5
3
Back Extension
3
15-20 reps
-
4
Reverse Lunge (Barbell)
2
12-15 reps
RPE 8.5
5
Lying Leg Curl
3
12-15 reps
RPE 8.5
6
Seated Calf Raise
3
12-15 reps
RPE 8.5
7
Hip Abductor (Machine)
3
12-15 reps
RPE 8.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
3
6-8 reps
RPE 8.5
2
Zercher Squat (Barbell)
4
8-10 reps
RPE 8.5
3
Pull-Up (Bodyweight)
1
50 reps
-
4
Back Extension
4
15-20 reps
-
5
Step-Up (Weighted)
2
10-12 reps
RPE 8.5
6
Lying Leg Curl
3
12-15 reps
RPE 8.5
7
Seated Calf Raise
3
12-15 reps
RPE 8.5
8
Hip Abductor (Machine)
3
12-15 reps
RPE 8.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
3
6-8 reps
RPE 8.5
2
Zercher Squat (Barbell)
4
8-10 reps
RPE 8.5
3
Pull-Up (Bodyweight)
1
50 reps
-
4
Back Extension
4
15-20 reps
-
5
Step-Up (Weighted)
2
10-12 reps
RPE 8.5
6
Lying Leg Curl
3
12-15 reps
RPE 8.5
7
Seated Calf Raise
3
12-15 reps
RPE 8.5
8
Hip Abductor (Machine)
3
12-15 reps
RPE 8.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
3
6-8 reps
RPE 8.5
2
Zercher Squat (Barbell)
4
8-10 reps
RPE 8.5
3
Pull-Up (Bodyweight)
1
50 reps
-
4
Back Extension
4
15-20 reps
-
5
Step-Up (Weighted)
2
10-12 reps
RPE 8.5
6
Lying Leg Curl
3
12-15 reps
RPE 8.5
7
Seated Calf Raise
3
12-15 reps
RPE 8.5
8
Hip Abductor (Machine)
3
12-15 reps
RPE 8.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
3
6-8 reps
RPE 8.5
2
Zercher Squat (Barbell)
4
8-10 reps
RPE 8.5
3
Pull-Up (Bodyweight)
1
50 reps
-
4
Back Extension
4
15-20 reps
-
5
Step-Up (Weighted)
2
10-12 reps
RPE 8.5
6
Lying Leg Curl
3
12-15 reps
RPE 8.5
7
Seated Calf Raise
3
12-15 reps
RPE 8.5
8
Hip Abductor (Machine)
3
12-15 reps
RPE 8.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
50 reps
-
2
Seated Overhead Press (Barbell)
3
10-12 reps
RPE 8.5
3A
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8.5
3B
Rear Delt Fly (Dumbbell)
3
12-15 reps
RPE 8.5
4
Upright Row (Barbell)
3
12-15 reps
RPE 8.5
5
Dip (Bodyweight)
3
AMRAP
-
6A
Bicep Curl (Cable)
1
15+ reps
RPE 8.5
6B
Bicep Curl (Barbell)
3
8-10 reps
RPE 8.5
7A
V-Handle Tricep Pushdown (Cable)
1
15+ reps
RPE 8.5
7B
Skull Crusher (Barbell)
3
8-10 reps
RPE 8.5
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (Cable)
3
12-15 reps
RPE 8.5
1B
V-Handle Tricep Pushdown (Cable)
3
12-15 reps
RPE 8.5
2A
Bicep Curl (Barbell)
3
8-10 reps
RPE 8.5
2B
Skull Crusher (Barbell)
3
8-10 reps
RPE 8.5
3
Seated Overhead Press (Barbell)
3
10-12 reps
RPE 8.5
4A
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8.5
4B
Rear Delt Fly (Dumbbell)
3
12-15 reps
RPE 8.5
5
Upright Row (Barbell)
3
12-15 reps
RPE 8.5
6
Pullover (Machine)
3
12-15 reps
RPE 8.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
50 reps
-
2
Seated Overhead Press (Barbell)
3
10-12 reps
RPE 8.5
3A
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8.5
3B
Rear Delt Fly (Dumbbell)
3
12-15 reps
RPE 8.5
4
Upright Row (Barbell)
3
12-15 reps
RPE 8.5
5
Dip (Bodyweight)
3
AMRAP
-
6A
Bicep Curl (Cable)
1
15+ reps
RPE 8.5
6B
Bicep Curl (Barbell)
3
8-10 reps
RPE 8.5
7A
V-Handle Tricep Pushdown (Cable)
1
15+ reps
RPE 8.5
7B
Skull Crusher (Barbell)
3
8-10 reps
RPE 8.5
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (Cable)
3
12-15 reps
RPE 8.5
1B
V-Handle Tricep Pushdown (Cable)
3
12-15 reps
RPE 8.5
2A
Bicep Curl (Barbell)
3
8-10 reps
RPE 8.5
2B
Skull Crusher (Barbell)
3
8-10 reps
RPE 8.5
3
Seated Overhead Press (Barbell)
3
10-12 reps
RPE 8.5
4A
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8.5
4B
Rear Delt Fly (Dumbbell)
3
12-15 reps
RPE 8.5
5
Upright Row (Barbell)
3
12-15 reps
RPE 8.5
6
Pullover (Machine)
3
12-15 reps
RPE 8.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
3
6-8 reps
RPE 8.5
2
Zercher Squat (Barbell)
4
8-10 reps
RPE 8.5
3
Pull-Up (Bodyweight)
1
50 reps
-
4
Back Extension
4
15-20 reps
-
5
Step-Up (Weighted)
2
10-12 reps
RPE 8.5
6
Lying Leg Curl
3
12-15 reps
RPE 8.5
7
Seated Calf Raise
3
12-15 reps
RPE 8.5
8
Hip Abductor (Machine)
3
12-15 reps
RPE 8.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
50 reps
-
2
Seated Overhead Press (Barbell)
3
10-12 reps
RPE 8.5
3A
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8.5
3B
Rear Delt Fly (Dumbbell)
3
12-15 reps
RPE 8.5
4
Upright Row (Barbell)
3
12-15 reps
RPE 8.5
5
Dip (Bodyweight)
3
AMRAP
-
6A
Bicep Curl (Cable)
1
15+ reps
RPE 8.5
6B
Bicep Curl (Barbell)
3
8-10 reps
RPE 8.5
7A
V-Handle Tricep Pushdown (Cable)
1
15+ reps
RPE 8.5
7B
Skull Crusher (Barbell)
3
8-10 reps
RPE 8.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
3
6-8 reps
RPE 8.5
2
Zercher Squat (Barbell)
4
8-10 reps
RPE 8.5
3
Pull-Up (Bodyweight)
1
50 reps
-
4
Back Extension
4
15-20 reps
-
5
Step-Up (Weighted)
2
10-12 reps
RPE 8.5
6
Lying Leg Curl
3
12-15 reps
RPE 8.5
7
Seated Calf Raise
3
12-15 reps
RPE 8.5
8
Hip Abductor (Machine)
3
12-15 reps
RPE 8.5
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (Cable)
3
12-15 reps
RPE 8.5
1B
V-Handle Tricep Pushdown (Cable)
3
12-15 reps
RPE 8.5
2A
Bicep Curl (Barbell)
3
8-10 reps
RPE 8.5
2B
Skull Crusher (Barbell)
3
8-10 reps
RPE 8.5
3
Seated Overhead Press (Barbell)
3
10-12 reps
RPE 8.5
4A
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8.5
4B
Rear Delt Fly (Dumbbell)
3
12-15 reps
RPE 8.5
5
Upright Row (Barbell)
3
12-15 reps
RPE 8.5
6
Pullover (Machine)
3
12-15 reps
RPE 8.5
Week 1
1 / 12 Weeks
Day 2
1
Squat (Barbell)3 Sets
8-10 Reps
@8.5
2
Leg Press (45 Degrees)4 Sets
10-12 Reps
@8.5
3
Romanian Deadlift (Barbell)4 Sets
10-12 Reps
@8.5
4
Bulgarian Split Squat (Dumbbell)2 Sets
12-15 Reps
@8
5
Leg Curl3 Sets
12-15 Reps
@8.5
6
Standing Calf Raise3 Sets
15-20 Reps
@8.5
7
Hip Abductor (Machine)3 Sets
12-15 Reps
@8.5
Day 1
1A
Incline Bench Press (Smith Machine)3 Sets
10-12 Reps
@8.5
1B
T-Bar Row3 Sets
10 Reps
@8.5
2A
Lat Pulldown (Single Arm)3 Sets
10-12 Reps
@8.5
2B
Seated Military Press (Smith Machine)3 Sets
10 Reps
@8.5
3A
Upright Row (Barbell)4 Sets
12-15 Reps
@8.5
3B
Pullover (Dumbbell)3 Sets
12-15 Reps
@8.5
4A
Bicep Curl (Dumbbell)1 Set
2 Sets
12-15 Reps
12-15 Reps
@8.5
-
4B
Overhead Tricep Extension (Cable)3 Sets
12-15 Reps
@8
Day 3
1
Wide Grip Pull-Up3 Sets
AMRAP
@10
2
Bent Over Row (Barbell)3 Sets
10-12 Reps
@9
3
Underhand Lat Pulldown3 Sets
10-12 Reps
@9
4
Dumbbell Row3 Sets
10-12 Reps
@8
5
Face Pull3 Sets
12-15 Reps
@9
6
Bicep Curl (Cable)3 Sets
12-15 Reps
@8.5
7
Bicep Curl (Barbell)3 Sets
8-10 Reps
@8.5
Day 4
1
Incline Bench Press (Barbell)3 Sets
10-12 Reps
@8.5
2
Overhead Press (Barbell)3 Sets
10-12 Reps
@9
3
Bench Press (Dumbbell)3 Sets
10-12 Reps
@8.5
4A
Chest Fly (Cable)3 Sets
10-12 Reps
@8
4B
Deficit Push Up2 Sets
AMRAP
@10
5
Lateral Raise (Dumbbell)3 Sets
15-20 Reps
@8
6
V-Handle Tricep Pushdown (Cable)3 Sets
12-15 Reps
@8.5
7
Skull Crusher (Barbell)3 Sets
8-10 Reps
@8.5
Day 5
1
Trap Bar Deadlift3 Sets
6-8 Reps
@8.5
2
Zercher Squat (Barbell)4 Sets
8-10 Reps
@8.5
3
Pull-Up (Bodyweight)1 Set
50 Reps
-
4
Back Extension4 Sets
15-20 Reps
-
5
Step-Up (Weighted)2 Sets
10-12 Reps
@8.5
6
Lying Leg Curl3 Sets
12-15 Reps
@8.5
7
Seated Calf Raise3 Sets
12-15 Reps
@8.5
8
Hip Abductor (Machine)3 Sets
12-15 Reps
@8.5