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Upper/Lower Hypertrophy

by Santiago V.

Program Description

Perfect for maintaining and gaining mass while performing athletically

Program Overview

  • Level
    Beginner, Novice, Intermediate, Advanced
  • Goal
    Athletics, Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    16 weeks
  • Time Per Workout
    120 minutes
  • Created
    Mar 17, 2025 11:32
  • Last Edited
    Jun 18, 2025 08:30

Summary

Unlock your muscle-building potential with the Upper/Lower Hypertrophy program, a comprehensive 16-week plan designed for serious lifters. Train five days a week, alternating between upper and lower body workouts that incorporate a variety of compound and isolation exercises. Each session focuses on maximizing hypertrophy with carefully structured sets and rep ranges, ensuring you push your limits while promoting muscle growth. Equip yourself with a full gym and get ready to transform your physique!
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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
WEEK 11
WEEK 12
WEEK 13
WEEK 14
WEEK 15
WEEK 16
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
2
1
5-8 reps
8-12 reps
RPE 8
RPE 9
2
Incline Bench Press (Barbell)
3
8-12 reps
RPE 8
3
Lat Pulldown
3
8-12 reps
RPE 8
4
Seated Wide-Grip Row (Cable)
3
8-12 reps
RPE 8
5
Incline Curl (Dumbbell)
3
8-10 reps
RPE 8
6
Hammer Curl (Dumbbell)
3
12-20 reps
RPE 8
7
Tricep Extension (Barbell)
3
12-15 reps
RPE 8
8
Lateral Raise (Dumbbell)
3
12-20 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
2
1
5-8 reps
8-12 reps
RPE 8
RPE 9
2
Incline Bench Press (Barbell)
3
8-12 reps
RPE 8
3
Lat Pulldown
3
8-12 reps
RPE 8
4
Seated Wide-Grip Row (Cable)
3
8-12 reps
RPE 8
5
Incline Curl (Dumbbell)
3
8-10 reps
RPE 8
6
Hammer Curl (Dumbbell)
3
12-20 reps
RPE 8
7
Tricep Extension (Barbell)
3
12-15 reps
RPE 8
8
Lateral Raise (Dumbbell)
3
12-20 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
2
1
5-8 reps
8-12 reps
RPE 8
RPE 9
2
Incline Bench Press (Barbell)
3
8-12 reps
RPE 8
3
Lat Pulldown
3
8-12 reps
RPE 8
4
Seated Wide-Grip Row (Cable)
3
8-12 reps
RPE 8
5
Incline Curl (Dumbbell)
3
8-10 reps
RPE 8
6
Hammer Curl (Dumbbell)
3
12-20 reps
RPE 8
7
Tricep Extension (Barbell)
3
12-15 reps
RPE 8
8
Lateral Raise (Dumbbell)
3
12-20 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
2
1
5-8 reps
8-12 reps
RPE 8
RPE 9
2
Incline Bench Press (Barbell)
3
8-12 reps
RPE 8
3
Lat Pulldown
3
8-12 reps
RPE 8
4
Seated Wide-Grip Row (Cable)
3
8-12 reps
RPE 8
5
Incline Curl (Dumbbell)
3
8-10 reps
RPE 8
6
Hammer Curl (Dumbbell)
3
12-20 reps
RPE 8
7
Tricep Extension (Barbell)
3
12-15 reps
RPE 8
8
Lateral Raise (Dumbbell)
3
12-20 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
2
1
5-8 reps
8-12 reps
RPE 8
RPE 9
2
Incline Bench Press (Barbell)
3
8-12 reps
RPE 8
3
Lat Pulldown
3
8-12 reps
RPE 8
4
Seated Wide-Grip Row (Cable)
3
8-12 reps
RPE 8
5
Incline Curl (Dumbbell)
3
8-10 reps
RPE 8
6
Hammer Curl (Dumbbell)
3
12-20 reps
RPE 8
7
Tricep Extension (Barbell)
3
12-15 reps
RPE 8
8
Lateral Raise (Dumbbell)
3
12-20 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
2
1
5-8 reps
8-12 reps
RPE 8
RPE 9
2
Incline Bench Press (Barbell)
3
8-12 reps
RPE 8
3
Lat Pulldown
3
8-12 reps
RPE 8
4
Seated Wide-Grip Row (Cable)
3
8-12 reps
RPE 8
5
Incline Curl (Dumbbell)
3
8-10 reps
RPE 8
6
Hammer Curl (Dumbbell)
3
12-20 reps
RPE 8
7
Tricep Extension (Barbell)
3
12-15 reps
RPE 8
8
Lateral Raise (Dumbbell)
3
12-20 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
2
1
5-8 reps
8-12 reps
RPE 8
RPE 9
2
Incline Bench Press (Barbell)
3
8-12 reps
RPE 8
3
Lat Pulldown
3
8-12 reps
RPE 8
4
Seated Wide-Grip Row (Cable)
3
8-12 reps
RPE 8
5
Incline Curl (Dumbbell)
3
8-10 reps
RPE 8
6
Hammer Curl (Dumbbell)
3
12-20 reps
RPE 8
7
Tricep Extension (Barbell)
3
12-15 reps
RPE 8
8
Lateral Raise (Dumbbell)
3
12-20 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
2
1
5-8 reps
8-12 reps
RPE 8
RPE 9
2
Incline Bench Press (Barbell)
3
8-12 reps
RPE 8
3
Lat Pulldown
3
8-12 reps
RPE 8
4
Seated Wide-Grip Row (Cable)
3
8-12 reps
RPE 8
5
Incline Curl (Dumbbell)
3
8-10 reps
RPE 8
6
Hammer Curl (Dumbbell)
3
12-20 reps
RPE 8
7
Tricep Extension (Barbell)
3
12-15 reps
RPE 8
8
Lateral Raise (Dumbbell)
3
12-20 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
2
1
5-8 reps
8-12 reps
RPE 8
RPE 9
2
Incline Bench Press (Barbell)
3
8-12 reps
RPE 8
3
Lat Pulldown
3
8-12 reps
RPE 8
4
Seated Wide-Grip Row (Cable)
3
8-12 reps
RPE 8
5
Incline Curl (Dumbbell)
3
8-10 reps
RPE 8
6
Hammer Curl (Dumbbell)
3
12-20 reps
RPE 8
7
Tricep Extension (Barbell)
3
12-15 reps
RPE 8
8
Lateral Raise (Dumbbell)
3
12-20 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
2
1
5-8 reps
8-12 reps
RPE 8
RPE 9
2
Incline Bench Press (Barbell)
3
8-12 reps
RPE 8
3
Lat Pulldown
3
8-12 reps
RPE 8
4
Seated Wide-Grip Row (Cable)
3
8-12 reps
RPE 8
5
Incline Curl (Dumbbell)
3
8-10 reps
RPE 8
6
Hammer Curl (Dumbbell)
3
12-20 reps
RPE 8
7
Tricep Extension (Barbell)
3
12-15 reps
RPE 8
8
Lateral Raise (Dumbbell)
3
12-20 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
2
1
5-8 reps
8-12 reps
RPE 8
RPE 9
2
Incline Bench Press (Barbell)
3
8-12 reps
RPE 8
3
Lat Pulldown
3
8-12 reps
RPE 8
4
Seated Wide-Grip Row (Cable)
3
8-12 reps
RPE 8
5
Incline Curl (Dumbbell)
3
8-10 reps
RPE 8
6
Hammer Curl (Dumbbell)
3
12-20 reps
RPE 8
7
Tricep Extension (Barbell)
3
12-15 reps
RPE 8
8
Lateral Raise (Dumbbell)
3
12-20 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
2
1
5-8 reps
8-12 reps
RPE 8
RPE 9
2
Incline Bench Press (Barbell)
3
8-12 reps
RPE 8
3
Lat Pulldown
3
8-12 reps
RPE 8
4
Seated Wide-Grip Row (Cable)
3
8-12 reps
RPE 8
5
Incline Curl (Dumbbell)
3
8-10 reps
RPE 8
6
Hammer Curl (Dumbbell)
3
12-20 reps
RPE 8
7
Tricep Extension (Barbell)
3
12-15 reps
RPE 8
8
Lateral Raise (Dumbbell)
3
12-20 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
2
1
5-8 reps
8-12 reps
RPE 8
RPE 9
2
Incline Bench Press (Barbell)
3
8-12 reps
RPE 8
3
Lat Pulldown
3
8-12 reps
RPE 8
4
Seated Wide-Grip Row (Cable)
3
8-12 reps
RPE 8
5
Incline Curl (Dumbbell)
3
8-10 reps
RPE 8
6
Hammer Curl (Dumbbell)
3
12-20 reps
RPE 8
7
Tricep Extension (Barbell)
3
12-15 reps
RPE 8
8
Lateral Raise (Dumbbell)
3
12-20 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
2
1
5-8 reps
8-12 reps
RPE 8
RPE 9
2
Incline Bench Press (Barbell)
3
8-12 reps
RPE 8
3
Lat Pulldown
3
8-12 reps
RPE 8
4
Seated Wide-Grip Row (Cable)
3
8-12 reps
RPE 8
5
Incline Curl (Dumbbell)
3
8-10 reps
RPE 8
6
Hammer Curl (Dumbbell)
3
12-20 reps
RPE 8
7
Tricep Extension (Barbell)
3
12-15 reps
RPE 8
8
Lateral Raise (Dumbbell)
3
12-20 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
2
1
5-8 reps
8-12 reps
RPE 8
RPE 9
2
Incline Bench Press (Barbell)
3
8-12 reps
RPE 8
3
Lat Pulldown
3
8-12 reps
RPE 8
4
Seated Wide-Grip Row (Cable)
3
8-12 reps
RPE 8
5
Incline Curl (Dumbbell)
3
8-10 reps
RPE 8
6
Hammer Curl (Dumbbell)
3
12-20 reps
RPE 8
7
Tricep Extension (Barbell)
3
12-15 reps
RPE 8
8
Lateral Raise (Dumbbell)
3
12-20 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
2
1
5-8 reps
8-12 reps
RPE 8
RPE 9
2
Incline Bench Press (Barbell)
3
8-12 reps
RPE 8
3
Lat Pulldown
3
8-12 reps
RPE 8
4
Seated Wide-Grip Row (Cable)
3
8-12 reps
RPE 8
5
Incline Curl (Dumbbell)
3
8-10 reps
RPE 8
6
Hammer Curl (Dumbbell)
3
12-20 reps
RPE 8
7
Tricep Extension (Barbell)
3
12-15 reps
RPE 8
8
Lateral Raise (Dumbbell)
3
12-20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
2
1
5-8 reps
8-12 reps
RPE 9
RPE 10
2
Single Leg Press
3
12-20 reps
RPE 9
3
Leg Extension
3
12-20 reps
RPE 9
4
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 8
5
Standing Calf Raise
3
12-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
2
1
5-8 reps
8-12 reps
RPE 9
RPE 10
2
Single Leg Press
3
12-20 reps
RPE 9
3
Leg Extension
3
12-20 reps
RPE 9
4
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 8
5
Standing Calf Raise
3
12-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
2
1
5-8 reps
8-12 reps
RPE 9
RPE 10
2
Single Leg Press
3
12-20 reps
RPE 9
3
Leg Extension
3
12-20 reps
RPE 9
4
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 8
5
Standing Calf Raise
3
12-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
2
1
5-8 reps
8-12 reps
RPE 9
RPE 10
2
Single Leg Press
3
12-20 reps
RPE 9
3
Leg Extension
3
12-20 reps
RPE 9
4
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 8
5
Standing Calf Raise
3
12-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
2
1
5-8 reps
8-12 reps
RPE 9
RPE 10
2
Single Leg Press
3
12-20 reps
RPE 9
3
Leg Extension
3
12-20 reps
RPE 9
4
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 8
5
Standing Calf Raise
3
12-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
2
1
5-8 reps
8-12 reps
RPE 9
RPE 10
2
Single Leg Press
3
12-20 reps
RPE 9
3
Leg Extension
3
12-20 reps
RPE 9
4
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 8
5
Standing Calf Raise
3
12-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
2
1
5-8 reps
8-12 reps
RPE 9
RPE 10
2
Single Leg Press
3
12-20 reps
RPE 9
3
Leg Extension
3
12-20 reps
RPE 9
4
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 8
5
Standing Calf Raise
3
12-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
2
1
5-8 reps
8-12 reps
RPE 9
RPE 10
2
Single Leg Press
3
12-20 reps
RPE 9
3
Leg Extension
3
12-20 reps
RPE 9
4
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 8
5
Standing Calf Raise
3
12-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
2
1
5-8 reps
8-12 reps
RPE 9
RPE 10
2
Single Leg Press
3
12-20 reps
RPE 9
3
Leg Extension
3
12-20 reps
RPE 9
4
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 8
5
Standing Calf Raise
3
12-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
2
1
5-8 reps
8-12 reps
RPE 9
RPE 10
2
Single Leg Press
3
12-20 reps
RPE 9
3
Leg Extension
3
12-20 reps
RPE 9
4
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 8
5
Standing Calf Raise
3
12-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
2
1
5-8 reps
8-12 reps
RPE 9
RPE 10
2
Single Leg Press
3
12-20 reps
RPE 9
3
Leg Extension
3
12-20 reps
RPE 9
4
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 8
5
Standing Calf Raise
3
12-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
2
1
5-8 reps
8-12 reps
RPE 9
RPE 10
2
Single Leg Press
3
12-20 reps
RPE 9
3
Leg Extension
3
12-20 reps
RPE 9
4
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 8
5
Standing Calf Raise
3
12-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
2
1
5-8 reps
8-12 reps
RPE 9
RPE 10
2
Single Leg Press
3
12-20 reps
RPE 9
3
Leg Extension
3
12-20 reps
RPE 9
4
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 8
5
Standing Calf Raise
3
12-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
2
1
5-8 reps
8-12 reps
RPE 9
RPE 10
2
Single Leg Press
3
12-20 reps
RPE 9
3
Leg Extension
3
12-20 reps
RPE 9
4
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 8
5
Standing Calf Raise
3
12-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
2
1
5-8 reps
8-12 reps
RPE 9
RPE 10
2
Single Leg Press
3
12-20 reps
RPE 9
3
Leg Extension
3
12-20 reps
RPE 9
4
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 8
5
Standing Calf Raise
3
12-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
2
1
5-8 reps
8-12 reps
RPE 9
RPE 10
2
Single Leg Press
3
12-20 reps
RPE 9
3
Leg Extension
3
12-20 reps
RPE 9
4
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 8
5
Standing Calf Raise
3
12-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
8-12 reps
RPE 8
2
Lat Pulldown (Close Grip)
3
8-12 reps
RPE 8
3
Seated Overhead Press (Barbell)
3
8-12 reps
RPE 8
4
Face Pull
3
12-20 reps
RPE 8.5
5
Bench Press (Paused)
2
1
5-8 reps
8-12 reps
RPE 8
RPE 10
6
Chest Fly (Machine)
3
12-20 reps
RPE 8
7
Preacher Curl (Barbell)
3
12-15 reps
RPE 8
8
Single Arm Pushdown
3
8-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
8-12 reps
RPE 8
2
Lat Pulldown (Close Grip)
3
8-12 reps
RPE 8
3
Seated Overhead Press (Barbell)
3
8-12 reps
RPE 8
4
Face Pull
3
12-20 reps
RPE 8.5
5
Bench Press (Paused)
2
1
5-8 reps
8-12 reps
RPE 8
RPE 10
6
Chest Fly (Machine)
3
12-20 reps
RPE 8
7
Preacher Curl (Barbell)
3
12-15 reps
RPE 8
8
Single Arm Pushdown
3
8-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
8-12 reps
RPE 8
2
Lat Pulldown (Close Grip)
3
8-12 reps
RPE 8
3
Seated Overhead Press (Barbell)
3
8-12 reps
RPE 8
4
Face Pull
3
12-20 reps
RPE 8.5
5
Bench Press (Paused)
2
1
5-8 reps
8-12 reps
RPE 8
RPE 10
6
Chest Fly (Machine)
3
12-20 reps
RPE 8
7
Preacher Curl (Barbell)
3
12-15 reps
RPE 8
8
Single Arm Pushdown
3
8-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
8-12 reps
RPE 8
2
Lat Pulldown (Close Grip)
3
8-12 reps
RPE 8
3
Seated Overhead Press (Barbell)
3
8-12 reps
RPE 8
4
Face Pull
3
12-20 reps
RPE 8.5
5
Bench Press (Paused)
2
1
5-8 reps
8-12 reps
RPE 8
RPE 10
6
Chest Fly (Machine)
3
12-20 reps
RPE 8
7
Preacher Curl (Barbell)
3
12-15 reps
RPE 8
8
Single Arm Pushdown
3
8-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
8-12 reps
RPE 8
2
Lat Pulldown (Close Grip)
3
8-12 reps
RPE 8
3
Seated Overhead Press (Barbell)
3
8-12 reps
RPE 8
4
Face Pull
3
12-20 reps
RPE 8.5
5
Bench Press (Paused)
2
1
5-8 reps
8-12 reps
RPE 8
RPE 10
6
Chest Fly (Machine)
3
12-20 reps
RPE 8
7
Preacher Curl (Barbell)
3
12-15 reps
RPE 8
8
Single Arm Pushdown
3
8-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
8-12 reps
RPE 8
2
Lat Pulldown (Close Grip)
3
8-12 reps
RPE 8
3
Seated Overhead Press (Barbell)
3
8-12 reps
RPE 8
4
Face Pull
3
12-20 reps
RPE 8.5
5
Bench Press (Paused)
2
1
5-8 reps
8-12 reps
RPE 8
RPE 10
6
Chest Fly (Machine)
3
12-20 reps
RPE 8
7
Preacher Curl (Barbell)
3
12-15 reps
RPE 8
8
Single Arm Pushdown
3
8-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
8-12 reps
RPE 8
2
Lat Pulldown (Close Grip)
3
8-12 reps
RPE 8
3
Seated Overhead Press (Barbell)
3
8-12 reps
RPE 8
4
Face Pull
3
12-20 reps
RPE 8.5
5
Bench Press (Paused)
2
1
5-8 reps
8-12 reps
RPE 8
RPE 10
6
Chest Fly (Machine)
3
12-20 reps
RPE 8
7
Preacher Curl (Barbell)
3
12-15 reps
RPE 8
8
Single Arm Pushdown
3
8-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
8-12 reps
RPE 8
2
Lat Pulldown (Close Grip)
3
8-12 reps
RPE 8
3
Seated Overhead Press (Barbell)
3
8-12 reps
RPE 8
4
Face Pull
3
12-20 reps
RPE 8.5
5
Bench Press (Paused)
2
1
5-8 reps
8-12 reps
RPE 8
RPE 10
6
Chest Fly (Machine)
3
12-20 reps
RPE 8
7
Preacher Curl (Barbell)
3
12-15 reps
RPE 8
8
Single Arm Pushdown
3
8-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
8-12 reps
RPE 8
2
Lat Pulldown (Close Grip)
3
8-12 reps
RPE 8
3
Seated Overhead Press (Barbell)
3
8-12 reps
RPE 8
4
Face Pull
3
12-20 reps
RPE 8.5
5
Bench Press (Paused)
2
1
5-8 reps
8-12 reps
RPE 8
RPE 10
6
Chest Fly (Machine)
3
12-20 reps
RPE 8
7
Preacher Curl (Barbell)
3
12-15 reps
RPE 8
8
Single Arm Pushdown
3
8-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
8-12 reps
RPE 8
2
Lat Pulldown (Close Grip)
3
8-12 reps
RPE 8
3
Seated Overhead Press (Barbell)
3
8-12 reps
RPE 8
4
Face Pull
3
12-20 reps
RPE 8.5
5
Bench Press (Paused)
2
1
5-8 reps
8-12 reps
RPE 8
RPE 10
6
Chest Fly (Machine)
3
12-20 reps
RPE 8
7
Preacher Curl (Barbell)
3
12-15 reps
RPE 8
8
Single Arm Pushdown
3
8-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
8-12 reps
RPE 8
2
Lat Pulldown (Close Grip)
3
8-12 reps
RPE 8
3
Seated Overhead Press (Barbell)
3
8-12 reps
RPE 8
4
Face Pull
3
12-20 reps
RPE 8.5
5
Bench Press (Paused)
2
1
5-8 reps
8-12 reps
RPE 8
RPE 10
6
Chest Fly (Machine)
3
12-20 reps
RPE 8
7
Preacher Curl (Barbell)
3
12-15 reps
RPE 8
8
Single Arm Pushdown
3
8-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
8-12 reps
RPE 8
2
Lat Pulldown (Close Grip)
3
8-12 reps
RPE 8
3
Seated Overhead Press (Barbell)
3
8-12 reps
RPE 8
4
Face Pull
3
12-20 reps
RPE 8.5
5
Bench Press (Paused)
2
1
5-8 reps
8-12 reps
RPE 8
RPE 10
6
Chest Fly (Machine)
3
12-20 reps
RPE 8
7
Preacher Curl (Barbell)
3
12-15 reps
RPE 8
8
Single Arm Pushdown
3
8-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
8-12 reps
RPE 8
2
Lat Pulldown (Close Grip)
3
8-12 reps
RPE 8
3
Seated Overhead Press (Barbell)
3
8-12 reps
RPE 8
4
Face Pull
3
12-20 reps
RPE 8.5
5
Bench Press (Paused)
2
1
5-8 reps
8-12 reps
RPE 8
RPE 10
6
Chest Fly (Machine)
3
12-20 reps
RPE 8
7
Preacher Curl (Barbell)
3
12-15 reps
RPE 8
8
Single Arm Pushdown
3
8-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
8-12 reps
RPE 8
2
Lat Pulldown (Close Grip)
3
8-12 reps
RPE 8
3
Seated Overhead Press (Barbell)
3
8-12 reps
RPE 8
4
Face Pull
3
12-20 reps
RPE 8.5
5
Bench Press (Paused)
2
1
5-8 reps
8-12 reps
RPE 8
RPE 10
6
Chest Fly (Machine)
3
12-20 reps
RPE 8
7
Preacher Curl (Barbell)
3
12-15 reps
RPE 8
8
Single Arm Pushdown
3
8-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
8-12 reps
RPE 8
2
Lat Pulldown (Close Grip)
3
8-12 reps
RPE 8
3
Seated Overhead Press (Barbell)
3
8-12 reps
RPE 8
4
Face Pull
3
12-20 reps
RPE 8.5
5
Bench Press (Paused)
2
1
5-8 reps
8-12 reps
RPE 8
RPE 10
6
Chest Fly (Machine)
3
12-20 reps
RPE 8
7
Preacher Curl (Barbell)
3
12-15 reps
RPE 8
8
Single Arm Pushdown
3
8-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
8-12 reps
RPE 8
2
Lat Pulldown (Close Grip)
3
8-12 reps
RPE 8
3
Seated Overhead Press (Barbell)
3
8-12 reps
RPE 8
4
Face Pull
3
12-20 reps
RPE 8.5
5
Bench Press (Paused)
2
1
5-8 reps
8-12 reps
RPE 8
RPE 10
6
Chest Fly (Machine)
3
12-20 reps
RPE 8
7
Preacher Curl (Barbell)
3
12-15 reps
RPE 8
8
Single Arm Pushdown
3
8-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Paused)
3
8-12 reps
RPE 8.5
2
Goblet Squat
3
12-20 reps
RPE 10
3
Leg Curl
3
15-20 reps
RPE 10
4
Leg Press (45 Degrees)
3
12-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Paused)
3
8-12 reps
RPE 8.5
2
Goblet Squat
3
12-20 reps
RPE 10
3
Leg Curl
3
15-20 reps
RPE 10
4
Leg Press (45 Degrees)
3
12-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Paused)
3
8-12 reps
RPE 8.5
2
Goblet Squat
3
12-20 reps
RPE 10
3
Leg Curl
3
15-20 reps
RPE 10
4
Leg Press (45 Degrees)
3
12-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Paused)
3
8-12 reps
RPE 8.5
2
Goblet Squat
3
12-20 reps
RPE 10
3
Leg Curl
3
15-20 reps
RPE 10
4
Leg Press (45 Degrees)
3
12-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Paused)
3
8-12 reps
RPE 8.5
2
Goblet Squat
3
12-20 reps
RPE 10
3
Leg Curl
3
15-20 reps
RPE 10
4
Leg Press (45 Degrees)
3
12-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Paused)
3
8-12 reps
RPE 8.5
2
Goblet Squat
3
12-20 reps
RPE 10
3
Leg Curl
3
15-20 reps
RPE 10
4
Leg Press (45 Degrees)
3
12-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Paused)
3
8-12 reps
RPE 8.5
2
Goblet Squat
3
12-20 reps
RPE 10
3
Leg Curl
3
15-20 reps
RPE 10
4
Leg Press (45 Degrees)
3
12-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Paused)
3
8-12 reps
RPE 8.5
2
Goblet Squat
3
12-20 reps
RPE 10
3
Leg Curl
3
15-20 reps
RPE 10
4
Leg Press (45 Degrees)
3
12-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Paused)
3
8-12 reps
RPE 8.5
2
Goblet Squat
3
12-20 reps
RPE 10
3
Leg Curl
3
15-20 reps
RPE 10
4
Leg Press (45 Degrees)
3
12-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Paused)
3
8-12 reps
RPE 8.5
2
Goblet Squat
3
12-20 reps
RPE 10
3
Leg Curl
3
15-20 reps
RPE 10
4
Leg Press (45 Degrees)
3
12-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Paused)
3
8-12 reps
RPE 8.5
2
Goblet Squat
3
12-20 reps
RPE 10
3
Leg Curl
3
15-20 reps
RPE 10
4
Leg Press (45 Degrees)
3
12-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Paused)
3
8-12 reps
RPE 8.5
2
Goblet Squat
3
12-20 reps
RPE 10
3
Leg Curl
3
15-20 reps
RPE 10
4
Leg Press (45 Degrees)
3
12-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Paused)
3
8-12 reps
RPE 8.5
2
Goblet Squat
3
12-20 reps
RPE 10
3
Leg Curl
3
15-20 reps
RPE 10
4
Leg Press (45 Degrees)
3
12-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Paused)
3
8-12 reps
RPE 8.5
2
Goblet Squat
3
12-20 reps
RPE 10
3
Leg Curl
3
15-20 reps
RPE 10
4
Leg Press (45 Degrees)
3
12-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Paused)
3
8-12 reps
RPE 8.5
2
Goblet Squat
3
12-20 reps
RPE 10
3
Leg Curl
3
15-20 reps
RPE 10
4
Leg Press (45 Degrees)
3
12-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Paused)
3
8-12 reps
RPE 8.5
2
Goblet Squat
3
12-20 reps
RPE 10
3
Leg Curl
3
15-20 reps
RPE 10
4
Leg Press (45 Degrees)
3
12-20 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
2
1
5-8 reps
8-12 reps
RPE 9
RPE 10
2
Lateral Raise (Dumbbell)
3
12-20 reps
RPE 10
3
Incline Curl (Dumbbell)
3
8-12 reps
RPE 8
4
Preacher Curl (Dumbbell)
3
8-12 reps
RPE 8
5
Incline Bench Press (Barbell)
3
12-15 reps
RPE 8
6
Chest Fly (Machine)
3
12-20 reps
RPE 8
7
Meadow Row
3
12-15 reps
RPE 10
8
Seated Row (Cable)
3
12-15 reps
RPE 10
9
V-Handle Tricep Pushdown (Cable)
3
12-15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
2
1
5-8 reps
8-12 reps
RPE 9
RPE 10
2
Lateral Raise (Dumbbell)
3
12-20 reps
RPE 10
3
Incline Curl (Dumbbell)
3
8-12 reps
RPE 8
4
Preacher Curl (Dumbbell)
3
8-12 reps
RPE 8
5
Incline Bench Press (Barbell)
3
12-15 reps
RPE 8
6
Chest Fly (Machine)
3
12-20 reps
RPE 8
7
Meadow Row
3
12-15 reps
RPE 10
8
Seated Row (Cable)
3
12-15 reps
RPE 10
9
V-Handle Tricep Pushdown (Cable)
3
12-15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
2
1
5-8 reps
8-12 reps
RPE 9
RPE 10
2
Lateral Raise (Dumbbell)
3
12-20 reps
RPE 10
3
Incline Curl (Dumbbell)
3
8-12 reps
RPE 8
4
Preacher Curl (Dumbbell)
3
8-12 reps
RPE 8
5
Incline Bench Press (Barbell)
3
12-15 reps
RPE 8
6
Chest Fly (Machine)
3
12-20 reps
RPE 8
7
Meadow Row
3
12-15 reps
RPE 10
8
Seated Row (Cable)
3
12-15 reps
RPE 10
9
V-Handle Tricep Pushdown (Cable)
3
12-15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
2
1
5-8 reps
8-12 reps
RPE 9
RPE 10
2
Lateral Raise (Dumbbell)
3
12-20 reps
RPE 10
3
Incline Curl (Dumbbell)
3
8-12 reps
RPE 8
4
Preacher Curl (Dumbbell)
3
8-12 reps
RPE 8
5
Incline Bench Press (Barbell)
3
12-15 reps
RPE 8
6
Chest Fly (Machine)
3
12-20 reps
RPE 8
7
Meadow Row
3
12-15 reps
RPE 10
8
Seated Row (Cable)
3
12-15 reps
RPE 10
9
V-Handle Tricep Pushdown (Cable)
3
12-15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
2
1
5-8 reps
8-12 reps
RPE 9
RPE 10
2
Lateral Raise (Dumbbell)
3
12-20 reps
RPE 10
3
Incline Curl (Dumbbell)
3
8-12 reps
RPE 8
4
Preacher Curl (Dumbbell)
3
8-12 reps
RPE 8
5
Incline Bench Press (Barbell)
3
12-15 reps
RPE 8
6
Chest Fly (Machine)
3
12-20 reps
RPE 8
7
Meadow Row
3
12-15 reps
RPE 10
8
Seated Row (Cable)
3
12-15 reps
RPE 10
9
V-Handle Tricep Pushdown (Cable)
3
12-15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
2
1
5-8 reps
8-12 reps
RPE 9
RPE 10
2
Lateral Raise (Dumbbell)
3
12-20 reps
RPE 10
3
Incline Curl (Dumbbell)
3
8-12 reps
RPE 8
4
Preacher Curl (Dumbbell)
3
8-12 reps
RPE 8
5
Incline Bench Press (Barbell)
3
12-15 reps
RPE 8
6
Chest Fly (Machine)
3
12-20 reps
RPE 8
7
Meadow Row
3
12-15 reps
RPE 10
8
Seated Row (Cable)
3
12-15 reps
RPE 10
9
V-Handle Tricep Pushdown (Cable)
3
12-15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
2
1
5-8 reps
8-12 reps
RPE 9
RPE 10
2
Lateral Raise (Dumbbell)
3
12-20 reps
RPE 10
3
Incline Curl (Dumbbell)
3
8-12 reps
RPE 8
4
Preacher Curl (Dumbbell)
3
8-12 reps
RPE 8
5
Incline Bench Press (Barbell)
3
12-15 reps
RPE 8
6
Chest Fly (Machine)
3
12-20 reps
RPE 8
7
Meadow Row
3
12-15 reps
RPE 10
8
Seated Row (Cable)
3
12-15 reps
RPE 10
9
V-Handle Tricep Pushdown (Cable)
3
12-15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
2
1
5-8 reps
8-12 reps
RPE 9
RPE 10
2
Lateral Raise (Dumbbell)
3
12-20 reps
RPE 10
3
Incline Curl (Dumbbell)
3
8-12 reps
RPE 8
4
Preacher Curl (Dumbbell)
3
8-12 reps
RPE 8
5
Incline Bench Press (Barbell)
3
12-15 reps
RPE 8
6
Chest Fly (Machine)
3
12-20 reps
RPE 8
7
Meadow Row
3
12-15 reps
RPE 10
8
Seated Row (Cable)
3
12-15 reps
RPE 10
9
V-Handle Tricep Pushdown (Cable)
3
12-15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
2
1
5-8 reps
8-12 reps
RPE 9
RPE 10
2
Lateral Raise (Dumbbell)
3
12-20 reps
RPE 10
3
Incline Curl (Dumbbell)
3
8-12 reps
RPE 8
4
Preacher Curl (Dumbbell)
3
8-12 reps
RPE 8
5
Incline Bench Press (Barbell)
3
12-15 reps
RPE 8
6
Chest Fly (Machine)
3
12-20 reps
RPE 8
7
Meadow Row
3
12-15 reps
RPE 10
8
Seated Row (Cable)
3
12-15 reps
RPE 10
9
V-Handle Tricep Pushdown (Cable)
3
12-15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
2
1
5-8 reps
8-12 reps
RPE 9
RPE 10
2
Lateral Raise (Dumbbell)
3
12-20 reps
RPE 10
3
Incline Curl (Dumbbell)
3
8-12 reps
RPE 8
4
Preacher Curl (Dumbbell)
3
8-12 reps
RPE 8
5
Incline Bench Press (Barbell)
3
12-15 reps
RPE 8
6
Chest Fly (Machine)
3
12-20 reps
RPE 8
7
Meadow Row
3
12-15 reps
RPE 10
8
Seated Row (Cable)
3
12-15 reps
RPE 10
9
V-Handle Tricep Pushdown (Cable)
3
12-15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
2
1
5-8 reps
8-12 reps
RPE 9
RPE 10
2
Lateral Raise (Dumbbell)
3
12-20 reps
RPE 10
3
Incline Curl (Dumbbell)
3
8-12 reps
RPE 8
4
Preacher Curl (Dumbbell)
3
8-12 reps
RPE 8
5
Incline Bench Press (Barbell)
3
12-15 reps
RPE 8
6
Chest Fly (Machine)
3
12-20 reps
RPE 8
7
Meadow Row
3
12-15 reps
RPE 10
8
Seated Row (Cable)
3
12-15 reps
RPE 10
9
V-Handle Tricep Pushdown (Cable)
3
12-15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
2
1
5-8 reps
8-12 reps
RPE 9
RPE 10
2
Lateral Raise (Dumbbell)
3
12-20 reps
RPE 10
3
Incline Curl (Dumbbell)
3
8-12 reps
RPE 8
4
Preacher Curl (Dumbbell)
3
8-12 reps
RPE 8
5
Incline Bench Press (Barbell)
3
12-15 reps
RPE 8
6
Chest Fly (Machine)
3
12-20 reps
RPE 8
7
Meadow Row
3
12-15 reps
RPE 10
8
Seated Row (Cable)
3
12-15 reps
RPE 10
9
V-Handle Tricep Pushdown (Cable)
3
12-15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
2
1
5-8 reps
8-12 reps
RPE 9
RPE 10
2
Lateral Raise (Dumbbell)
3
12-20 reps
RPE 10
3
Incline Curl (Dumbbell)
3
8-12 reps
RPE 8
4
Preacher Curl (Dumbbell)
3
8-12 reps
RPE 8
5
Incline Bench Press (Barbell)
3
12-15 reps
RPE 8
6
Chest Fly (Machine)
3
12-20 reps
RPE 8
7
Meadow Row
3
12-15 reps
RPE 10
8
Seated Row (Cable)
3
12-15 reps
RPE 10
9
V-Handle Tricep Pushdown (Cable)
3
12-15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
2
1
5-8 reps
8-12 reps
RPE 9
RPE 10
2
Lateral Raise (Dumbbell)
3
12-20 reps
RPE 10
3
Incline Curl (Dumbbell)
3
8-12 reps
RPE 8
4
Preacher Curl (Dumbbell)
3
8-12 reps
RPE 8
5
Incline Bench Press (Barbell)
3
12-15 reps
RPE 8
6
Chest Fly (Machine)
3
12-20 reps
RPE 8
7
Meadow Row
3
12-15 reps
RPE 10
8
Seated Row (Cable)
3
12-15 reps
RPE 10
9
V-Handle Tricep Pushdown (Cable)
3
12-15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
2
1
5-8 reps
8-12 reps
RPE 9
RPE 10
2
Lateral Raise (Dumbbell)
3
12-20 reps
RPE 10
3
Incline Curl (Dumbbell)
3
8-12 reps
RPE 8
4
Preacher Curl (Dumbbell)
3
8-12 reps
RPE 8
5
Incline Bench Press (Barbell)
3
12-15 reps
RPE 8
6
Chest Fly (Machine)
3
12-20 reps
RPE 8
7
Meadow Row
3
12-15 reps
RPE 10
8
Seated Row (Cable)
3
12-15 reps
RPE 10
9
V-Handle Tricep Pushdown (Cable)
3
12-15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
2
1
5-8 reps
8-12 reps
RPE 9
RPE 10
2
Lateral Raise (Dumbbell)
3
12-20 reps
RPE 10
3
Incline Curl (Dumbbell)
3
8-12 reps
RPE 8
4
Preacher Curl (Dumbbell)
3
8-12 reps
RPE 8
5
Incline Bench Press (Barbell)
3
12-15 reps
RPE 8
6
Chest Fly (Machine)
3
12-20 reps
RPE 8
7
Meadow Row
3
12-15 reps
RPE 10
8
Seated Row (Cable)
3
12-15 reps
RPE 10
9
V-Handle Tricep Pushdown (Cable)
3
12-15 reps
RPE 8
Week 1
1 / 16 Weeks
Day 1
1
Bench Press (Paused)
2 Sets
1 Set
5-8 Reps
8-12 Reps
@8
@9
2
Incline Bench Press (Barbell)
3 Sets
8-12 Reps
@8
3
Lat Pulldown
3 Sets
8-12 Reps
@8
4
Seated Wide-Grip Row (Cable)
3 Sets
8-12 Reps
@8
5
Incline Curl (Dumbbell)
3 Sets
8-10 Reps
@8
6
Hammer Curl (Dumbbell)
3 Sets
12-20 Reps
@8
7
Tricep Extension (Barbell)
3 Sets
12-15 Reps
@8
8
Lateral Raise (Dumbbell)
3 Sets
12-20 Reps
@9
Day 2
1
Squat (Paused)
2 Sets
1 Set
5-8 Reps
8-12 Reps
@9
@10
2
Single Leg Press
3 Sets
12-20 Reps
@9
3
Leg Extension
3 Sets
12-20 Reps
@9
4
Romanian Deadlift (Barbell)
3 Sets
8-12 Reps
@8
5
Standing Calf Raise
3 Sets
12-20 Reps
@10
Day 3
1
Bent Over Row (Barbell)
3 Sets
8-12 Reps
@8
2
Lat Pulldown (Close Grip)
3 Sets
8-12 Reps
@8
3
Seated Overhead Press (Barbell)
3 Sets
8-12 Reps
@8
4
Face Pull
3 Sets
12-20 Reps
@8.5
5
Bench Press (Paused)
2 Sets
1 Set
5-8 Reps
8-12 Reps
@8
@10
6
Chest Fly (Machine)
3 Sets
12-20 Reps
@8
7
Preacher Curl (Barbell)
3 Sets
12-15 Reps
@8
8
Single Arm Pushdown
3 Sets
8-12 Reps
@8
Day 4
1
Sumo Deadlift (Paused)
3 Sets
8-12 Reps
@8.5
2
Goblet Squat
3 Sets
12-20 Reps
@10
3
Leg Curl
3 Sets
15-20 Reps
@10
4
Leg Press (45 Degrees)
3 Sets
12-20 Reps
@10
Day 5
1
Seated Overhead Press (Barbell)
2 Sets
1 Set
5-8 Reps
8-12 Reps
@9
@10
2
Lateral Raise (Dumbbell)
3 Sets
12-20 Reps
@10
3
Incline Curl (Dumbbell)
3 Sets
8-12 Reps
@8
4
Preacher Curl (Dumbbell)
3 Sets
8-12 Reps
@8
5
Incline Bench Press (Barbell)
3 Sets
12-15 Reps
@8
6
Chest Fly (Machine)
3 Sets
12-20 Reps
@8
7
Meadow Row
3 Sets
12-15 Reps
@10
8
Seated Row (Cable)
3 Sets
12-15 Reps
@10
9
V-Handle Tricep Pushdown (Cable)
3 Sets
12-15 Reps
@8