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Majorian Method 4 Day Upper-Lower

by Majorians Musings
1 athletes joined

Program Description

The cult of mediocrity governs our age- soft men, ugly art, fragile minds, decaying institutions. Excellence is heresy now. So build, lift, learn, pray. Wage war on the average. Let your very life be an act of defiance. Let this 4 Day Upper Lower Split Fuel your gains on this quest!

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    70 minutes
  • Created
    Jun 27, 2025 03:46
  • Last Edited
    Jun 27, 2025 11:59
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ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
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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
Pull-Up (Neutral Grip, Weighted)
2
6-10 reps
RPE 10
1B
Incline Bench Press (Smith Machine)
2
6-10 reps
RPE 10
2A
Rear Delt Fly (Machine)
2
6-10 reps
RPE 10
2B
Chest Fly (Machine)
2
8-12 reps
RPE 10
3A
Lateral Raise (Cable)
2
10-15 reps
RPE 10
3B
Preacher Curl (Barbell)
2
6-10 reps
RPE 10
4A
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 10
4B
Incline Curl (Dumbbell)
2
6-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Neutral Grip, Weighted)
2
6-10 reps
RPE 10
1B
Incline Bench Press (Smith Machine)
2
6-10 reps
RPE 10
2A
Rear Delt Fly (Machine)
2
6-10 reps
RPE 10
2B
Chest Fly (Machine)
2
8-12 reps
RPE 10
3A
Lateral Raise (Cable)
2
10-15 reps
RPE 10
3B
Preacher Curl (Barbell)
2
6-10 reps
RPE 10
4A
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 10
4B
Incline Curl (Dumbbell)
2
6-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Neutral Grip, Weighted)
2
6-10 reps
RPE 10
1B
Incline Bench Press (Smith Machine)
2
6-10 reps
RPE 10
2A
Rear Delt Fly (Machine)
2
6-10 reps
RPE 10
2B
Chest Fly (Machine)
2
8-12 reps
RPE 10
3A
Lateral Raise (Cable)
2
10-15 reps
RPE 10
3B
Preacher Curl (Barbell)
2
6-10 reps
RPE 10
4A
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 10
4B
Incline Curl (Dumbbell)
2
6-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Neutral Grip, Weighted)
2
6-10 reps
RPE 10
1B
Incline Bench Press (Smith Machine)
2
6-10 reps
RPE 10
2A
Rear Delt Fly (Machine)
2
6-10 reps
RPE 10
2B
Chest Fly (Machine)
2
8-12 reps
RPE 10
3A
Lateral Raise (Cable)
2
10-15 reps
RPE 10
3B
Preacher Curl (Barbell)
2
6-10 reps
RPE 10
4A
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 10
4B
Incline Curl (Dumbbell)
2
6-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Neutral Grip, Weighted)
2
6-10 reps
RPE 10
1B
Incline Bench Press (Smith Machine)
2
6-10 reps
RPE 10
2A
Rear Delt Fly (Machine)
2
6-10 reps
RPE 10
2B
Chest Fly (Machine)
2
8-12 reps
RPE 10
3A
Lateral Raise (Cable)
2
10-15 reps
RPE 10
3B
Preacher Curl (Barbell)
2
6-10 reps
RPE 10
4A
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 10
4B
Incline Curl (Dumbbell)
2
6-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Neutral Grip, Weighted)
2
6-10 reps
RPE 10
1B
Incline Bench Press (Smith Machine)
2
6-10 reps
RPE 10
2A
Rear Delt Fly (Machine)
2
6-10 reps
RPE 10
2B
Chest Fly (Machine)
2
8-12 reps
RPE 10
3A
Lateral Raise (Cable)
2
10-15 reps
RPE 10
3B
Preacher Curl (Barbell)
2
6-10 reps
RPE 10
4A
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 10
4B
Incline Curl (Dumbbell)
2
6-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Neutral Grip, Weighted)
2
6-10 reps
RPE 10
1B
Incline Bench Press (Smith Machine)
2
6-10 reps
RPE 10
2A
Rear Delt Fly (Machine)
2
6-10 reps
RPE 10
2B
Chest Fly (Machine)
2
8-12 reps
RPE 10
3A
Lateral Raise (Cable)
2
10-15 reps
RPE 10
3B
Preacher Curl (Barbell)
2
6-10 reps
RPE 10
4A
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 10
4B
Incline Curl (Dumbbell)
2
6-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Neutral Grip, Weighted)
2
6-10 reps
RPE 10
1B
Incline Bench Press (Smith Machine)
2
6-10 reps
RPE 10
2A
Rear Delt Fly (Machine)
2
6-10 reps
RPE 10
2B
Chest Fly (Machine)
2
8-12 reps
RPE 10
3A
Lateral Raise (Cable)
2
10-15 reps
RPE 10
3B
Preacher Curl (Barbell)
2
6-10 reps
RPE 10
4A
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 10
4B
Incline Curl (Dumbbell)
2
6-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Neutral Grip, Weighted)
2
6-10 reps
RPE 10
1B
Incline Bench Press (Smith Machine)
2
6-10 reps
RPE 10
2A
Rear Delt Fly (Machine)
2
6-10 reps
RPE 10
2B
Chest Fly (Machine)
2
8-12 reps
RPE 10
3A
Lateral Raise (Cable)
2
10-15 reps
RPE 10
3B
Preacher Curl (Barbell)
2
6-10 reps
RPE 10
4A
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 10
4B
Incline Curl (Dumbbell)
2
6-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Neutral Grip, Weighted)
2
6-10 reps
RPE 10
1B
Incline Bench Press (Smith Machine)
2
6-10 reps
RPE 10
2A
Rear Delt Fly (Machine)
2
6-10 reps
RPE 10
2B
Chest Fly (Machine)
2
8-12 reps
RPE 10
3A
Lateral Raise (Cable)
2
10-15 reps
RPE 10
3B
Preacher Curl (Barbell)
2
6-10 reps
RPE 10
4A
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 10
4B
Incline Curl (Dumbbell)
2
6-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Neutral Grip, Weighted)
2
6-10 reps
RPE 10
1B
Incline Bench Press (Smith Machine)
2
6-10 reps
RPE 10
2A
Rear Delt Fly (Machine)
2
6-10 reps
RPE 10
2B
Chest Fly (Machine)
2
8-12 reps
RPE 10
3A
Lateral Raise (Cable)
2
10-15 reps
RPE 10
3B
Preacher Curl (Barbell)
2
6-10 reps
RPE 10
4A
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 10
4B
Incline Curl (Dumbbell)
2
6-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Neutral Grip, Weighted)
2
6-10 reps
RPE 10
1B
Incline Bench Press (Smith Machine)
2
6-10 reps
RPE 10
2A
Rear Delt Fly (Machine)
2
6-10 reps
RPE 10
2B
Chest Fly (Machine)
2
8-12 reps
RPE 10
3A
Lateral Raise (Cable)
2
10-15 reps
RPE 10
3B
Preacher Curl (Barbell)
2
6-10 reps
RPE 10
4A
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 10
4B
Incline Curl (Dumbbell)
2
6-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Hack Squat
2
8-12 reps
RPE 9
1B
T-Rex/Sulek Curls
2
10-15 reps
RPE 10
2
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 10
3A
Lying Side Lateral Raise
2
10-15 reps
RPE 10
3B
T-Bar Row
2
8-12 reps
RPE 10
4
Leg Extension
2
10-15 reps
RPE 10
5A
Bayesian Curl
2
6-10 reps
RPE 10
5B
Calf Raise (Machine)
2
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Hack Squat
2
8-12 reps
RPE 9
1B
T-Rex/Sulek Curls
2
10-15 reps
RPE 10
2
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 10
3A
Lying Side Lateral Raise
2
10-15 reps
RPE 10
3B
T-Bar Row
2
8-12 reps
RPE 10
4
Leg Extension
2
10-15 reps
RPE 10
5A
Bayesian Curl
2
6-10 reps
RPE 10
5B
Calf Raise (Machine)
2
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Hack Squat
2
8-12 reps
RPE 9
1B
T-Rex/Sulek Curls
2
10-15 reps
RPE 10
2
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 10
3A
Lying Side Lateral Raise
2
10-15 reps
RPE 10
3B
T-Bar Row
2
8-12 reps
RPE 10
4
Leg Extension
2
10-15 reps
RPE 10
5A
Bayesian Curl
2
6-10 reps
RPE 10
5B
Calf Raise (Machine)
2
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Hack Squat
2
8-12 reps
RPE 9
1B
T-Rex/Sulek Curls
2
10-15 reps
RPE 10
2
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 10
3A
Lying Side Lateral Raise
2
10-15 reps
RPE 10
3B
T-Bar Row
2
8-12 reps
RPE 10
4
Leg Extension
2
10-15 reps
RPE 10
5A
Bayesian Curl
2
6-10 reps
RPE 10
5B
Calf Raise (Machine)
2
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Hack Squat
2
8-12 reps
RPE 9
1B
T-Rex/Sulek Curls
2
10-15 reps
RPE 10
2
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 10
3A
Lying Side Lateral Raise
2
10-15 reps
RPE 10
3B
T-Bar Row
2
8-12 reps
RPE 10
4
Leg Extension
2
10-15 reps
RPE 10
5A
Bayesian Curl
2
6-10 reps
RPE 10
5B
Calf Raise (Machine)
2
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Hack Squat
2
8-12 reps
RPE 9
1B
T-Rex/Sulek Curls
2
10-15 reps
RPE 10
2
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 10
3A
Lying Side Lateral Raise
2
10-15 reps
RPE 10
3B
T-Bar Row
2
8-12 reps
RPE 10
4
Leg Extension
2
10-15 reps
RPE 10
5A
Bayesian Curl
2
6-10 reps
RPE 10
5B
Calf Raise (Machine)
2
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Hack Squat
2
8-12 reps
RPE 9
1B
T-Rex/Sulek Curls
2
10-15 reps
RPE 10
2
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 10
3A
Lying Side Lateral Raise
2
10-15 reps
RPE 10
3B
T-Bar Row
2
8-12 reps
RPE 10
4
Leg Extension
2
10-15 reps
RPE 10
5A
Bayesian Curl
2
6-10 reps
RPE 10
5B
Calf Raise (Machine)
2
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Hack Squat
2
8-12 reps
RPE 9
1B
T-Rex/Sulek Curls
2
10-15 reps
RPE 10
2
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 10
3A
Lying Side Lateral Raise
2
10-15 reps
RPE 10
3B
T-Bar Row
2
8-12 reps
RPE 10
4
Leg Extension
2
10-15 reps
RPE 10
5A
Bayesian Curl
2
6-10 reps
RPE 10
5B
Calf Raise (Machine)
2
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Hack Squat
2
8-12 reps
RPE 9
1B
T-Rex/Sulek Curls
2
10-15 reps
RPE 10
2
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 10
3A
Lying Side Lateral Raise
2
10-15 reps
RPE 10
3B
T-Bar Row
2
8-12 reps
RPE 10
4
Leg Extension
2
10-15 reps
RPE 10
5A
Bayesian Curl
2
6-10 reps
RPE 10
5B
Calf Raise (Machine)
2
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Hack Squat
2
8-12 reps
RPE 9
1B
T-Rex/Sulek Curls
2
10-15 reps
RPE 10
2
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 10
3A
Lying Side Lateral Raise
2
10-15 reps
RPE 10
3B
T-Bar Row
2
8-12 reps
RPE 10
4
Leg Extension
2
10-15 reps
RPE 10
5A
Bayesian Curl
2
6-10 reps
RPE 10
5B
Calf Raise (Machine)
2
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Hack Squat
2
8-12 reps
RPE 9
1B
T-Rex/Sulek Curls
2
10-15 reps
RPE 10
2
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 10
3A
Lying Side Lateral Raise
2
10-15 reps
RPE 10
3B
T-Bar Row
2
8-12 reps
RPE 10
4
Leg Extension
2
10-15 reps
RPE 10
5A
Bayesian Curl
2
6-10 reps
RPE 10
5B
Calf Raise (Machine)
2
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Hack Squat
2
8-12 reps
RPE 9
1B
T-Rex/Sulek Curls
2
10-15 reps
RPE 10
2
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 10
3A
Lying Side Lateral Raise
2
10-15 reps
RPE 10
3B
T-Bar Row
2
8-12 reps
RPE 10
4
Leg Extension
2
10-15 reps
RPE 10
5A
Bayesian Curl
2
6-10 reps
RPE 10
5B
Calf Raise (Machine)
2
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
2
6-10 reps
RPE 10
1B
Lat Pulldown
2
8-12 reps
RPE 10
2
Seated Military Press (Smith Machine)
2
6-10 reps
RPE 10
3
Chest Supported Row (Machine)
2
8-12 reps
RPE 10
4
Bicep Curl (EZ Bar)
2
8-12 reps
RPE 10
5
JM Press (Smith Machine)
2
8-12 reps
RPE 10
6A
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 10
6B
Lateral Raise (Cable)
2
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
2
6-10 reps
RPE 10
1B
Lat Pulldown
2
8-12 reps
RPE 10
2
Seated Military Press (Smith Machine)
2
6-10 reps
RPE 10
3
Chest Supported Row (Machine)
2
8-12 reps
RPE 10
4
Bicep Curl (EZ Bar)
2
8-12 reps
RPE 10
5
JM Press (Smith Machine)
2
8-12 reps
RPE 10
6A
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 10
6B
Lateral Raise (Cable)
2
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
2
6-10 reps
RPE 10
1B
Lat Pulldown
2
8-12 reps
RPE 10
2
Seated Military Press (Smith Machine)
2
6-10 reps
RPE 10
3
Chest Supported Row (Machine)
2
8-12 reps
RPE 10
4
Bicep Curl (EZ Bar)
2
8-12 reps
RPE 10
5
JM Press (Smith Machine)
2
8-12 reps
RPE 10
6A
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 10
6B
Lateral Raise (Cable)
2
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
2
6-10 reps
RPE 10
1B
Lat Pulldown
2
8-12 reps
RPE 10
2
Seated Military Press (Smith Machine)
2
6-10 reps
RPE 10
3
Chest Supported Row (Machine)
2
8-12 reps
RPE 10
4
Bicep Curl (EZ Bar)
2
8-12 reps
RPE 10
5
JM Press (Smith Machine)
2
8-12 reps
RPE 10
6A
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 10
6B
Lateral Raise (Cable)
2
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
2
6-10 reps
RPE 10
1B
Lat Pulldown
2
8-12 reps
RPE 10
2
Seated Military Press (Smith Machine)
2
6-10 reps
RPE 10
3
Chest Supported Row (Machine)
2
8-12 reps
RPE 10
4
Bicep Curl (EZ Bar)
2
8-12 reps
RPE 10
5
JM Press (Smith Machine)
2
8-12 reps
RPE 10
6A
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 10
6B
Lateral Raise (Cable)
2
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
2
6-10 reps
RPE 10
1B
Lat Pulldown
2
8-12 reps
RPE 10
2
Seated Military Press (Smith Machine)
2
6-10 reps
RPE 10
3
Chest Supported Row (Machine)
2
8-12 reps
RPE 10
4
Bicep Curl (EZ Bar)
2
8-12 reps
RPE 10
5
JM Press (Smith Machine)
2
8-12 reps
RPE 10
6A
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 10
6B
Lateral Raise (Cable)
2
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
2
6-10 reps
RPE 10
1B
Lat Pulldown
2
8-12 reps
RPE 10
2
Seated Military Press (Smith Machine)
2
6-10 reps
RPE 10
3
Chest Supported Row (Machine)
2
8-12 reps
RPE 10
4
Bicep Curl (EZ Bar)
2
8-12 reps
RPE 10
5
JM Press (Smith Machine)
2
8-12 reps
RPE 10
6A
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 10
6B
Lateral Raise (Cable)
2
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
2
6-10 reps
RPE 10
1B
Lat Pulldown
2
8-12 reps
RPE 10
2
Seated Military Press (Smith Machine)
2
6-10 reps
RPE 10
3
Chest Supported Row (Machine)
2
8-12 reps
RPE 10
4
Bicep Curl (EZ Bar)
2
8-12 reps
RPE 10
5
JM Press (Smith Machine)
2
8-12 reps
RPE 10
6A
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 10
6B
Lateral Raise (Cable)
2
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
2
6-10 reps
RPE 10
1B
Lat Pulldown
2
8-12 reps
RPE 10
2
Seated Military Press (Smith Machine)
2
6-10 reps
RPE 10
3
Chest Supported Row (Machine)
2
8-12 reps
RPE 10
4
Bicep Curl (EZ Bar)
2
8-12 reps
RPE 10
5
JM Press (Smith Machine)
2
8-12 reps
RPE 10
6A
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 10
6B
Lateral Raise (Cable)
2
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
2
6-10 reps
RPE 10
1B
Lat Pulldown
2
8-12 reps
RPE 10
2
Seated Military Press (Smith Machine)
2
6-10 reps
RPE 10
3
Chest Supported Row (Machine)
2
8-12 reps
RPE 10
4
Bicep Curl (EZ Bar)
2
8-12 reps
RPE 10
5
JM Press (Smith Machine)
2
8-12 reps
RPE 10
6A
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 10
6B
Lateral Raise (Cable)
2
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
2
6-10 reps
RPE 10
1B
Lat Pulldown
2
8-12 reps
RPE 10
2
Seated Military Press (Smith Machine)
2
6-10 reps
RPE 10
3
Chest Supported Row (Machine)
2
8-12 reps
RPE 10
4
Bicep Curl (EZ Bar)
2
8-12 reps
RPE 10
5
JM Press (Smith Machine)
2
8-12 reps
RPE 10
6A
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 10
6B
Lateral Raise (Cable)
2
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
2
6-10 reps
RPE 10
1B
Lat Pulldown
2
8-12 reps
RPE 10
2
Seated Military Press (Smith Machine)
2
6-10 reps
RPE 10
3
Chest Supported Row (Machine)
2
8-12 reps
RPE 10
4
Bicep Curl (EZ Bar)
2
8-12 reps
RPE 10
5
JM Press (Smith Machine)
2
8-12 reps
RPE 10
6A
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 10
6B
Lateral Raise (Cable)
2
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 10
2A
Bulgarian Split Squat (Dumbbell)
2
8-12 reps
RPE 10
2B
T-Bar Row
2
8-12 reps
RPE 10
3A
Seated Hamstring Curl
2
8-12 reps
RPE 10
3B
Ab Wheel
2
AMRAP
RPE 10
4
Power Shrug
2
10-15 reps
RPE 10
5A
Hip Abductor (Machine)
2
10-15 reps
RPE 10
5B
Calf Raise (Machine)
2
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 10
2A
Bulgarian Split Squat (Dumbbell)
2
8-12 reps
RPE 10
2B
T-Bar Row
2
8-12 reps
RPE 10
3A
Seated Hamstring Curl
2
8-12 reps
RPE 10
3B
Ab Wheel
2
AMRAP
RPE 10
4
Power Shrug
2
10-15 reps
RPE 10
5A
Hip Abductor (Machine)
2
10-15 reps
RPE 10
5B
Calf Raise (Machine)
2
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 10
2A
Bulgarian Split Squat (Dumbbell)
2
8-12 reps
RPE 10
2B
T-Bar Row
2
8-12 reps
RPE 10
3A
Seated Hamstring Curl
2
8-12 reps
RPE 10
3B
Ab Wheel
2
AMRAP
RPE 10
4
Power Shrug
2
10-15 reps
RPE 10
5A
Hip Abductor (Machine)
2
10-15 reps
RPE 10
5B
Calf Raise (Machine)
2
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 10
2A
Bulgarian Split Squat (Dumbbell)
2
8-12 reps
RPE 10
2B
T-Bar Row
2
8-12 reps
RPE 10
3A
Seated Hamstring Curl
2
8-12 reps
RPE 10
3B
Ab Wheel
2
AMRAP
RPE 10
4
Power Shrug
2
10-15 reps
RPE 10
5A
Hip Abductor (Machine)
2
10-15 reps
RPE 10
5B
Calf Raise (Machine)
2
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 10
2A
Bulgarian Split Squat (Dumbbell)
2
8-12 reps
RPE 10
2B
T-Bar Row
2
8-12 reps
RPE 10
3A
Seated Hamstring Curl
2
8-12 reps
RPE 10
3B
Ab Wheel
2
AMRAP
RPE 10
4
Power Shrug
2
10-15 reps
RPE 10
5A
Hip Abductor (Machine)
2
10-15 reps
RPE 10
5B
Calf Raise (Machine)
2
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 10
2A
Bulgarian Split Squat (Dumbbell)
2
8-12 reps
RPE 10
2B
T-Bar Row
2
8-12 reps
RPE 10
3A
Seated Hamstring Curl
2
8-12 reps
RPE 10
3B
Ab Wheel
2
AMRAP
RPE 10
4
Power Shrug
2
10-15 reps
RPE 10
5A
Hip Abductor (Machine)
2
10-15 reps
RPE 10
5B
Calf Raise (Machine)
2
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 10
2A
Bulgarian Split Squat (Dumbbell)
2
8-12 reps
RPE 10
2B
T-Bar Row
2
8-12 reps
RPE 10
3A
Seated Hamstring Curl
2
8-12 reps
RPE 10
3B
Ab Wheel
2
AMRAP
RPE 10
4
Power Shrug
2
10-15 reps
RPE 10
5A
Hip Abductor (Machine)
2
10-15 reps
RPE 10
5B
Calf Raise (Machine)
2
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 10
2A
Bulgarian Split Squat (Dumbbell)
2
8-12 reps
RPE 10
2B
T-Bar Row
2
8-12 reps
RPE 10
3A
Seated Hamstring Curl
2
8-12 reps
RPE 10
3B
Ab Wheel
2
AMRAP
RPE 10
4
Power Shrug
2
10-15 reps
RPE 10
5A
Hip Abductor (Machine)
2
10-15 reps
RPE 10
5B
Calf Raise (Machine)
2
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 10
2A
Bulgarian Split Squat (Dumbbell)
2
8-12 reps
RPE 10
2B
T-Bar Row
2
8-12 reps
RPE 10
3A
Seated Hamstring Curl
2
8-12 reps
RPE 10
3B
Ab Wheel
2
AMRAP
RPE 10
4
Power Shrug
2
10-15 reps
RPE 10
5A
Hip Abductor (Machine)
2
10-15 reps
RPE 10
5B
Calf Raise (Machine)
2
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 10
2A
Bulgarian Split Squat (Dumbbell)
2
8-12 reps
RPE 10
2B
T-Bar Row
2
8-12 reps
RPE 10
3A
Seated Hamstring Curl
2
8-12 reps
RPE 10
3B
Ab Wheel
2
AMRAP
RPE 10
4
Power Shrug
2
10-15 reps
RPE 10
5A
Hip Abductor (Machine)
2
10-15 reps
RPE 10
5B
Calf Raise (Machine)
2
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 10
2A
Bulgarian Split Squat (Dumbbell)
2
8-12 reps
RPE 10
2B
T-Bar Row
2
8-12 reps
RPE 10
3A
Seated Hamstring Curl
2
8-12 reps
RPE 10
3B
Ab Wheel
2
AMRAP
RPE 10
4
Power Shrug
2
10-15 reps
RPE 10
5A
Hip Abductor (Machine)
2
10-15 reps
RPE 10
5B
Calf Raise (Machine)
2
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 10
2A
Bulgarian Split Squat (Dumbbell)
2
8-12 reps
RPE 10
2B
T-Bar Row
2
8-12 reps
RPE 10
3A
Seated Hamstring Curl
2
8-12 reps
RPE 10
3B
Ab Wheel
2
AMRAP
RPE 10
4
Power Shrug
2
10-15 reps
RPE 10
5A
Hip Abductor (Machine)
2
10-15 reps
RPE 10
5B
Calf Raise (Machine)
2
AMRAP
RPE 10
Week 1
1 / 12 Weeks
Day 1
1A
Pull-Up (Neutral Grip, Weighted)
2 Sets
6-10 Reps
@10
1B
Incline Bench Press (Smith Machine)
2 Sets
6-10 Reps
@10
2A
Rear Delt Fly (Machine)
2 Sets
6-10 Reps
@10
2B
Chest Fly (Machine)
2 Sets
8-12 Reps
@10
3A
Lateral Raise (Cable)
2 Sets
10-15 Reps
@10
3B
Preacher Curl (Barbell)
2 Sets
6-10 Reps
@10
4A
Overhead Tricep Extension (Cable)
2 Sets
8-12 Reps
@10
4B
Incline Curl (Dumbbell)
2 Sets
6-10 Reps
@10
Day 2
1A
Hack Squat
2 Sets
8-12 Reps
@9
1B
T-Rex/Sulek Curls
2 Sets
10-15 Reps
@10
2
Romanian Deadlift (Barbell)
2 Sets
6-10 Reps
@10
3A
Lying Side Lateral Raise
2 Sets
10-15 Reps
@10
3B
T-Bar Row
2 Sets
8-12 Reps
@10
4
Leg Extension
2 Sets
10-15 Reps
@10
5A
Bayesian Curl
2 Sets
6-10 Reps
@10
5B
Calf Raise (Machine)
2 Sets
10-15 Reps
@10
Day 3
1A
Dip (Weighted)
2 Sets
6-10 Reps
@10
1B
Lat Pulldown
2 Sets
8-12 Reps
@10
2
Seated Military Press (Smith Machine)
2 Sets
6-10 Reps
@10
3
Chest Supported Row (Machine)
2 Sets
8-12 Reps
@10
4
Bicep Curl (EZ Bar)
2 Sets
8-12 Reps
@10
5
JM Press (Smith Machine)
2 Sets
8-12 Reps
@10
6A
Overhead Tricep Extension (Cable)
2 Sets
8-12 Reps
@10
6B
Lateral Raise (Cable)
2 Sets
10-15 Reps
@10
Day 4
1
Romanian Deadlift (Barbell)
2 Sets
6-10 Reps
@10
2A
Bulgarian Split Squat (Dumbbell)
2 Sets
8-12 Reps
@10
2B
T-Bar Row
2 Sets
8-12 Reps
@10
3A
Seated Hamstring Curl
2 Sets
8-12 Reps
@10
3B
Ab Wheel
2 Sets
AMRAP
@10
4
Power Shrug
2 Sets
10-15 Reps
@10
5A
Hip Abductor (Machine)
2 Sets
10-15 Reps
@10
5B
Calf Raise (Machine)
2 Sets
AMRAP
@10