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BoostcampPNG

Upper Lower / Push Pull Legs

by Elias Breuer
3 athletes joined

Program Description

A 5-day Upper/Lower → Push/Pull/Legs hybrid built to maximize strength and size. The first two heavy days push your limits, the last three volume days pack on muscle. Every 5 weeks, you deload, reset, and come back stronger — with a focus on bench press dominance, progressive overload, and long-term gains.

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding, Muscle & Sculpting, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    90 minutes
  • Created
    Nov 03, 2025 01:59
  • Last Edited
    Nov 05, 2025 12:17
Muscle Engagement
Front
Back
MuscleSet
Chest
13.3%
Triceps
11.4%
Upper Back
11.1%
Lats
10.5%
Biceps
8.6%
Front Delts
8.3%
Quadriceps
8.1%
Hamstrings
7%
Rear Delts
5.2%
Middle Delts
4.9%
Glutes
3.2%
Calves
3.2%
Abductors
2.6%
Adductors
1.6%
Forearms
1%
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BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
80%
2
Lateral Raise (Dumbbell)
3
8-10 reps
RPE 10
3
Lat Pulldown
3
6-8 reps
RPE 10
4
Chest Supported Row (Machine)
3
6-8 reps
RPE 10
5
Rear Delt Fly (Machine)
2
10-12 reps
RPE 10
6
Chest Fly (Cable)
2
8-10 reps
RPE 10
7
Tricep Extension (Barbell)
2
8-10 reps
RPE 10
8
Bicep Curl (EZ Bar)
2
8-10 reps
RPE 10
9
Dip (Bodyweight)
1
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
80%
2
Lateral Raise (Dumbbell)
3
8-10 reps
RPE 10
3
Lat Pulldown
3
6-8 reps
RPE 10
4
Chest Supported Row (Machine)
3
6-8 reps
RPE 10
5
Rear Delt Fly (Machine)
2
10-12 reps
RPE 10
6
Chest Fly (Cable)
2
8-10 reps
RPE 10
7
Tricep Extension (Barbell)
2
8-10 reps
RPE 10
8
Bicep Curl (EZ Bar)
2
8-10 reps
RPE 10
9
Dip (Bodyweight)
1
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
80%
2
Lateral Raise (Dumbbell)
3
8-10 reps
RPE 10
3
Lat Pulldown
3
6-8 reps
RPE 10
4
Chest Supported Row (Machine)
3
6-8 reps
RPE 10
5
Rear Delt Fly (Machine)
2
10-12 reps
RPE 10
6
Chest Fly (Cable)
2
8-10 reps
RPE 10
7
Tricep Extension (Barbell)
2
8-10 reps
RPE 10
8
Bicep Curl (EZ Bar)
2
8-10 reps
RPE 10
9
Dip (Bodyweight)
1
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
80%
2
Lateral Raise (Dumbbell)
3
8-10 reps
RPE 10
3
Lat Pulldown
3
6-8 reps
RPE 10
4
Chest Supported Row (Machine)
3
6-8 reps
RPE 10
5
Rear Delt Fly (Machine)
2
10-12 reps
RPE 10
6
Chest Fly (Cable)
2
8-10 reps
RPE 10
7
Tricep Extension (Barbell)
2
8-10 reps
RPE 10
8
Bicep Curl (EZ Bar)
2
8-10 reps
RPE 10
9
Dip (Bodyweight)
1
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
80%
2
Lateral Raise (Dumbbell)
3
8-10 reps
RPE 10
3
Lat Pulldown
3
6-8 reps
RPE 10
4
Chest Supported Row (Machine)
3
6-8 reps
RPE 10
5
Rear Delt Fly (Machine)
2
10-12 reps
RPE 10
6
Chest Fly (Cable)
2
8-10 reps
RPE 10
7
Tricep Extension (Barbell)
2
8-10 reps
RPE 10
8
Bicep Curl (EZ Bar)
2
8-10 reps
RPE 10
9
Dip (Bodyweight)
1
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
60%
2
Lateral Raise (Dumbbell)
3
8-10 reps
60%
3
Lat Pulldown
3
6-8 reps
60%
4
Chest Supported Row (Machine)
3
6-8 reps
60%
5
Rear Delt Fly (Machine)
2
10-12 reps
60%
6
Chest Fly (Cable)
2
8-10 reps
60%
7
Tricep Extension (Barbell)
2
8-10 reps
60%
8
Bicep Curl (EZ Bar)
2
8-10 reps
60%
9
Dip (Bodyweight)
1
AMRAP
60%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
80%
2
Lateral Raise (Dumbbell)
3
8-10 reps
RPE 10
3
Lat Pulldown
3
6-8 reps
RPE 10
4
Chest Supported Row (Machine)
3
6-8 reps
RPE 10
5
Rear Delt Fly (Machine)
2
10-12 reps
RPE 10
6
Chest Fly (Cable)
2
8-10 reps
RPE 10
7
Tricep Extension (Barbell)
2
8-10 reps
RPE 10
8
Bicep Curl (EZ Bar)
2
8-10 reps
RPE 10
9
Dip (Bodyweight)
1
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
80%
2
Lateral Raise (Dumbbell)
3
8-10 reps
RPE 10
3
Lat Pulldown
3
6-8 reps
RPE 10
4
Chest Supported Row (Machine)
3
6-8 reps
RPE 10
5
Rear Delt Fly (Machine)
2
10-12 reps
RPE 10
6
Chest Fly (Cable)
2
8-10 reps
RPE 10
7
Tricep Extension (Barbell)
2
8-10 reps
RPE 10
8
Bicep Curl (EZ Bar)
2
8-10 reps
RPE 10
9
Dip (Bodyweight)
1
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
80%
2
Lateral Raise (Dumbbell)
3
8-10 reps
RPE 10
3
Lat Pulldown
3
6-8 reps
RPE 10
4
Chest Supported Row (Machine)
3
6-8 reps
RPE 10
5
Rear Delt Fly (Machine)
2
10-12 reps
RPE 10
6
Chest Fly (Cable)
2
8-10 reps
RPE 10
7
Tricep Extension (Barbell)
2
8-10 reps
RPE 10
8
Bicep Curl (EZ Bar)
2
8-10 reps
RPE 10
9
Dip (Bodyweight)
1
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
80%
2
Lateral Raise (Dumbbell)
3
8-10 reps
RPE 10
3
Lat Pulldown
3
6-8 reps
RPE 10
4
Chest Supported Row (Machine)
3
6-8 reps
RPE 10
5
Rear Delt Fly (Machine)
2
10-12 reps
RPE 10
6
Chest Fly (Cable)
2
8-10 reps
RPE 10
7
Tricep Extension (Barbell)
2
8-10 reps
RPE 10
8
Bicep Curl (EZ Bar)
2
8-10 reps
RPE 10
9
Dip (Bodyweight)
1
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
80%
2
Lateral Raise (Dumbbell)
3
8-10 reps
RPE 10
3
Lat Pulldown
3
6-8 reps
RPE 10
4
Chest Supported Row (Machine)
3
6-8 reps
RPE 10
5
Rear Delt Fly (Machine)
2
10-12 reps
RPE 10
6
Chest Fly (Cable)
2
8-10 reps
RPE 10
7
Tricep Extension (Barbell)
2
8-10 reps
RPE 10
8
Bicep Curl (EZ Bar)
2
8-10 reps
RPE 10
9
Dip (Bodyweight)
1
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
60%
2
Lateral Raise (Dumbbell)
3
8-10 reps
60%
3
Lat Pulldown
3
6-8 reps
60%
4
Chest Supported Row (Machine)
3
6-8 reps
60%
5
Rear Delt Fly (Machine)
2
10-12 reps
60%
6
Chest Fly (Cable)
2
8-10 reps
60%
7
Tricep Extension (Barbell)
2
8-10 reps
60%
8
Bicep Curl (EZ Bar)
2
8-10 reps
60%
9
Dip (Bodyweight)
1
AMRAP
60%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
6-8 reps
RPE 10
2
Lying Leg Curl
3
6-8 reps
RPE 10
3
Leg Extension
2
8-10 reps
RPE 10
4
Hip Adductor (Machine)
2
AMRAP
RPE 10
5
Hip Abductor (Machine)
2
8-10 reps
RPE 10
6
Calf Raise (Machine)
2
8-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
6-8 reps
RPE 10
2
Lying Leg Curl
3
6-8 reps
RPE 10
3
Leg Extension
2
8-10 reps
RPE 10
4
Hip Adductor (Machine)
2
AMRAP
RPE 10
5
Hip Abductor (Machine)
2
8-10 reps
RPE 10
6
Calf Raise (Machine)
2
8-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
6-8 reps
RPE 10
2
Lying Leg Curl
3
6-8 reps
RPE 10
3
Leg Extension
2
8-10 reps
RPE 10
4
Hip Adductor (Machine)
2
AMRAP
RPE 10
5
Hip Abductor (Machine)
2
8-10 reps
RPE 10
6
Calf Raise (Machine)
2
8-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
6-8 reps
RPE 10
2
Lying Leg Curl
3
6-8 reps
RPE 10
3
Leg Extension
2
8-10 reps
RPE 10
4
Hip Adductor (Machine)
2
AMRAP
RPE 10
5
Hip Abductor (Machine)
2
8-10 reps
RPE 10
6
Calf Raise (Machine)
2
8-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
6-8 reps
RPE 10
2
Lying Leg Curl
3
6-8 reps
RPE 10
3
Leg Extension
2
8-10 reps
RPE 10
4
Hip Adductor (Machine)
2
AMRAP
RPE 10
5
Hip Abductor (Machine)
2
8-10 reps
RPE 10
6
Calf Raise (Machine)
2
8-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
6-8 reps
60%
2
Lying Leg Curl
3
6-8 reps
60%
3
Leg Extension
2
8-10 reps
60%
4
Hip Adductor (Machine)
2
AMRAP
60%
5
Hip Abductor (Machine)
2
8-10 reps
60%
6
Calf Raise (Machine)
2
8-10 reps
60%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
6-8 reps
RPE 10
2
Lying Leg Curl
3
6-8 reps
RPE 10
3
Leg Extension
2
8-10 reps
RPE 10
4
Hip Adductor (Machine)
2
AMRAP
RPE 10
5
Hip Abductor (Machine)
2
8-10 reps
RPE 10
6
Calf Raise (Machine)
2
8-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
6-8 reps
RPE 10
2
Lying Leg Curl
3
6-8 reps
RPE 10
3
Leg Extension
2
8-10 reps
RPE 10
4
Hip Adductor (Machine)
2
AMRAP
RPE 10
5
Hip Abductor (Machine)
2
8-10 reps
RPE 10
6
Calf Raise (Machine)
2
8-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
6-8 reps
RPE 10
2
Lying Leg Curl
3
6-8 reps
RPE 10
3
Leg Extension
2
8-10 reps
RPE 10
4
Hip Adductor (Machine)
2
AMRAP
RPE 10
5
Hip Abductor (Machine)
2
8-10 reps
RPE 10
6
Calf Raise (Machine)
2
8-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
6-8 reps
RPE 10
2
Lying Leg Curl
3
6-8 reps
RPE 10
3
Leg Extension
2
8-10 reps
RPE 10
4
Hip Adductor (Machine)
2
AMRAP
RPE 10
5
Hip Abductor (Machine)
2
8-10 reps
RPE 10
6
Calf Raise (Machine)
2
8-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
6-8 reps
RPE 10
2
Lying Leg Curl
3
6-8 reps
RPE 10
3
Leg Extension
2
8-10 reps
RPE 10
4
Hip Adductor (Machine)
2
AMRAP
RPE 10
5
Hip Abductor (Machine)
2
8-10 reps
RPE 10
6
Calf Raise (Machine)
2
8-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
6-8 reps
60%
2
Lying Leg Curl
3
6-8 reps
60%
3
Leg Extension
2
8-10 reps
60%
4
Hip Adductor (Machine)
2
AMRAP
60%
5
Hip Abductor (Machine)
2
8-10 reps
60%
6
Calf Raise (Machine)
2
8-10 reps
60%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
70%
2
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 10
3
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 10
4
Tricep Pushdown (Cable)
2
10-12 reps
RPE 10
5
Tricep Extension (Barbell)
2
10-12 reps
RPE 10
6
Chest Fly (Cable)
2
10-12 reps
RPE 10
7
Dip (Bodyweight)
1
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
70%
2
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 10
3
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 10
4
Tricep Pushdown (Cable)
2
10-12 reps
RPE 10
5
Tricep Extension (Barbell)
2
10-12 reps
RPE 10
6
Chest Fly (Cable)
2
10-12 reps
RPE 10
7
Dip (Bodyweight)
1
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
70%
2
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 10
3
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 10
4
Tricep Pushdown (Cable)
2
10-12 reps
RPE 10
5
Tricep Extension (Barbell)
2
10-12 reps
RPE 10
6
Chest Fly (Cable)
2
10-12 reps
RPE 10
7
Dip (Bodyweight)
1
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
70%
2
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 10
3
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 10
4
Tricep Pushdown (Cable)
2
10-12 reps
RPE 10
5
Tricep Extension (Barbell)
2
10-12 reps
RPE 10
6
Chest Fly (Cable)
2
10-12 reps
RPE 10
7
Dip (Bodyweight)
1
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
70%
2
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 10
3
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 10
4
Tricep Pushdown (Cable)
2
10-12 reps
RPE 10
5
Tricep Extension (Barbell)
2
10-12 reps
RPE 10
6
Chest Fly (Cable)
2
10-12 reps
RPE 10
7
Dip (Bodyweight)
1
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
60%
2
Incline Bench Press (Dumbbell)
3
10-12 reps
60%
3
Lateral Raise (Dumbbell)
3
10-12 reps
60%
4
Tricep Pushdown (Cable)
2
10-12 reps
60%
5
Tricep Extension (Barbell)
2
10-12 reps
60%
6
Chest Fly (Cable)
2
10-12 reps
60%
7
Dip (Bodyweight)
1
AMRAP
60%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
70%
2
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 10
3
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 10
4
Tricep Pushdown (Cable)
2
10-12 reps
RPE 10
5
Tricep Extension (Barbell)
2
10-12 reps
RPE 10
6
Chest Fly (Cable)
2
10-12 reps
RPE 10
7
Dip (Bodyweight)
1
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
70%
2
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 10
3
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 10
4
Tricep Pushdown (Cable)
2
10-12 reps
RPE 10
5
Tricep Extension (Barbell)
2
10-12 reps
RPE 10
6
Chest Fly (Cable)
2
10-12 reps
RPE 10
7
Dip (Bodyweight)
1
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
70%
2
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 10
3
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 10
4
Tricep Pushdown (Cable)
2
10-12 reps
RPE 10
5
Tricep Extension (Barbell)
2
10-12 reps
RPE 10
6
Chest Fly (Cable)
2
10-12 reps
RPE 10
7
Dip (Bodyweight)
1
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
70%
2
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 10
3
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 10
4
Tricep Pushdown (Cable)
2
10-12 reps
RPE 10
5
Tricep Extension (Barbell)
2
10-12 reps
RPE 10
6
Chest Fly (Cable)
2
10-12 reps
RPE 10
7
Dip (Bodyweight)
1
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
70%
2
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 10
3
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 10
4
Tricep Pushdown (Cable)
2
10-12 reps
RPE 10
5
Tricep Extension (Barbell)
2
10-12 reps
RPE 10
6
Chest Fly (Cable)
2
10-12 reps
RPE 10
7
Dip (Bodyweight)
1
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
60%
2
Incline Bench Press (Dumbbell)
3
10-12 reps
60%
3
Lateral Raise (Dumbbell)
3
10-12 reps
60%
4
Tricep Pushdown (Cable)
2
10-12 reps
60%
5
Tricep Extension (Barbell)
2
10-12 reps
60%
6
Chest Fly (Cable)
2
10-12 reps
60%
7
Dip (Bodyweight)
1
AMRAP
60%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
AMRAP
RPE 10
2
Lat Pulldown (Close Grip)
2
10-12 reps
RPE 10
3
Standing Pullover (Cable)
2
8-10 reps
RPE 10
4
Seated Row (Machine)
3
10-12 reps
RPE 10
5
Rear Delt Fly (Machine)
3
10-12 reps
RPE 10
6
Bicep Curl (Dumbbell)
2
8-10 reps
RPE 10
7
Bicep Curl (EZ Bar)
2
10-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
AMRAP
RPE 10
2
Lat Pulldown (Close Grip)
2
10-12 reps
RPE 10
3
Standing Pullover (Cable)
2
8-10 reps
RPE 10
4
Seated Row (Machine)
3
10-12 reps
RPE 10
5
Rear Delt Fly (Machine)
3
10-12 reps
RPE 10
6
Bicep Curl (Dumbbell)
2
8-10 reps
RPE 10
7
Bicep Curl (EZ Bar)
2
10-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
AMRAP
RPE 10
2
Lat Pulldown (Close Grip)
2
10-12 reps
RPE 10
3
Standing Pullover (Cable)
2
8-10 reps
RPE 10
4
Seated Row (Machine)
3
10-12 reps
RPE 10
5
Rear Delt Fly (Machine)
3
10-12 reps
RPE 10
6
Bicep Curl (Dumbbell)
2
8-10 reps
RPE 10
7
Bicep Curl (EZ Bar)
2
10-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
AMRAP
RPE 10
2
Lat Pulldown (Close Grip)
2
10-12 reps
RPE 10
3
Standing Pullover (Cable)
2
8-10 reps
RPE 10
4
Seated Row (Machine)
3
10-12 reps
RPE 10
5
Rear Delt Fly (Machine)
3
10-12 reps
RPE 10
6
Bicep Curl (Dumbbell)
2
8-10 reps
RPE 10
7
Bicep Curl (EZ Bar)
2
10-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
AMRAP
RPE 10
2
Lat Pulldown (Close Grip)
2
10-12 reps
RPE 10
3
Standing Pullover (Cable)
2
8-10 reps
RPE 10
4
Seated Row (Machine)
3
10-12 reps
RPE 10
5
Rear Delt Fly (Machine)
3
10-12 reps
RPE 10
6
Bicep Curl (Dumbbell)
2
8-10 reps
RPE 10
7
Bicep Curl (EZ Bar)
2
10-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
AMRAP
60%
2
Lat Pulldown (Close Grip)
2
10-12 reps
60%
3
Standing Pullover (Cable)
2
8-10 reps
60%
4
Seated Row (Machine)
3
10-12 reps
60%
5
Rear Delt Fly (Machine)
3
10-12 reps
60%
6
Bicep Curl (Dumbbell)
2
8-10 reps
60%
7
Bicep Curl (EZ Bar)
2
10-12 reps
60%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
AMRAP
RPE 10
2
Lat Pulldown (Close Grip)
2
10-12 reps
RPE 10
3
Standing Pullover (Cable)
2
8-10 reps
RPE 10
4
Seated Row (Machine)
3
10-12 reps
RPE 10
5
Rear Delt Fly (Machine)
3
10-12 reps
RPE 10
6
Bicep Curl (Dumbbell)
2
8-10 reps
RPE 10
7
Bicep Curl (EZ Bar)
2
10-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
AMRAP
RPE 10
2
Lat Pulldown (Close Grip)
2
10-12 reps
RPE 10
3
Standing Pullover (Cable)
2
8-10 reps
RPE 10
4
Seated Row (Machine)
3
10-12 reps
RPE 10
5
Rear Delt Fly (Machine)
3
10-12 reps
RPE 10
6
Bicep Curl (Dumbbell)
2
8-10 reps
RPE 10
7
Bicep Curl (EZ Bar)
2
10-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
AMRAP
RPE 10
2
Lat Pulldown (Close Grip)
2
10-12 reps
RPE 10
3
Standing Pullover (Cable)
2
8-10 reps
RPE 10
4
Seated Row (Machine)
3
10-12 reps
RPE 10
5
Rear Delt Fly (Machine)
3
10-12 reps
RPE 10
6
Bicep Curl (Dumbbell)
2
8-10 reps
RPE 10
7
Bicep Curl (EZ Bar)
2
10-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
AMRAP
RPE 10
2
Lat Pulldown (Close Grip)
2
10-12 reps
RPE 10
3
Standing Pullover (Cable)
2
8-10 reps
RPE 10
4
Seated Row (Machine)
3
10-12 reps
RPE 10
5
Rear Delt Fly (Machine)
3
10-12 reps
RPE 10
6
Bicep Curl (Dumbbell)
2
8-10 reps
RPE 10
7
Bicep Curl (EZ Bar)
2
10-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
AMRAP
RPE 10
2
Lat Pulldown (Close Grip)
2
10-12 reps
RPE 10
3
Standing Pullover (Cable)
2
8-10 reps
RPE 10
4
Seated Row (Machine)
3
10-12 reps
RPE 10
5
Rear Delt Fly (Machine)
3
10-12 reps
RPE 10
6
Bicep Curl (Dumbbell)
2
8-10 reps
RPE 10
7
Bicep Curl (EZ Bar)
2
10-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
AMRAP
60%
2
Lat Pulldown (Close Grip)
2
10-12 reps
60%
3
Standing Pullover (Cable)
2
8-10 reps
60%
4
Seated Row (Machine)
3
10-12 reps
60%
5
Rear Delt Fly (Machine)
3
10-12 reps
60%
6
Bicep Curl (Dumbbell)
2
8-10 reps
60%
7
Bicep Curl (EZ Bar)
2
10-12 reps
60%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
10-12 reps
RPE 10
2
Lying Leg Curl
2
10-12 reps
RPE 10
3
Leg Extension
2
10-12 reps
RPE 10
4
Calf Raise (Machine)
2
15-20 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
10-12 reps
RPE 10
2
Lying Leg Curl
2
10-12 reps
RPE 10
3
Leg Extension
2
10-12 reps
RPE 10
4
Calf Raise (Machine)
2
15-20 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
10-12 reps
RPE 10
2
Lying Leg Curl
2
10-12 reps
RPE 10
3
Leg Extension
2
10-12 reps
RPE 10
4
Calf Raise (Machine)
2
15-20 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
10-12 reps
RPE 10
2
Lying Leg Curl
2
10-12 reps
RPE 10
3
Leg Extension
2
10-12 reps
RPE 10
4
Calf Raise (Machine)
2
15-20 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
10-12 reps
RPE 10
2
Lying Leg Curl
2
10-12 reps
RPE 10
3
Leg Extension
2
10-12 reps
RPE 10
4
Calf Raise (Machine)
2
15-20 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
10-12 reps
60%
2
Lying Leg Curl
2
10-12 reps
60%
3
Leg Extension
2
10-12 reps
60%
4
Calf Raise (Machine)
2
15-20 reps
60%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
10-12 reps
RPE 10
2
Lying Leg Curl
2
10-12 reps
RPE 10
3
Leg Extension
2
10-12 reps
RPE 10
4
Calf Raise (Machine)
2
15-20 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
10-12 reps
RPE 10
2
Lying Leg Curl
2
10-12 reps
RPE 10
3
Leg Extension
2
10-12 reps
RPE 10
4
Calf Raise (Machine)
2
15-20 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
10-12 reps
RPE 10
2
Lying Leg Curl
2
10-12 reps
RPE 10
3
Leg Extension
2
10-12 reps
RPE 10
4
Calf Raise (Machine)
2
15-20 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
10-12 reps
RPE 10
2
Lying Leg Curl
2
10-12 reps
RPE 10
3
Leg Extension
2
10-12 reps
RPE 10
4
Calf Raise (Machine)
2
15-20 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
10-12 reps
RPE 10
2
Lying Leg Curl
2
10-12 reps
RPE 10
3
Leg Extension
2
10-12 reps
RPE 10
4
Calf Raise (Machine)
2
15-20 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
10-12 reps
60%
2
Lying Leg Curl
2
10-12 reps
60%
3
Leg Extension
2
10-12 reps
60%
4
Calf Raise (Machine)
2
15-20 reps
60%
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Barbell)
3 Sets
5 Reps
80%
2
Lateral Raise (Dumbbell)
3 Sets
8-10 Reps
@10
3
Lat Pulldown
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
@10
@10
@10
4
Chest Supported Row (Machine)
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
@10
@10
@10
5
Rear Delt Fly (Machine)
2 Sets
10-12 Reps
@10
6
Chest Fly (Cable)
2 Sets
8-10 Reps
@10
7
Tricep Extension (Barbell)
2 Sets
8-10 Reps
@10
8
Bicep Curl (EZ Bar)
2 Sets
8-10 Reps
@10
9
Dip (Bodyweight)
1 Set
AMRAP
@10
Day 2
1
Leg Press
3 Sets
6-8 Reps
@10
2
Lying Leg Curl
3 Sets
6-8 Reps
@10
3
Leg Extension
1 Set
1 Set
8-10 Reps
8-10 Reps
@10
@10
4
Hip Adductor (Machine)
2 Sets
AMRAP
@10
5
Hip Abductor (Machine)
2 Sets
8-10 Reps
@10
6
Calf Raise (Machine)
2 Sets
8-10 Reps
@10
Day 3
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
8 Reps
70%
70%
70%
70%
2
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
@10
@10
@10
3
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
@10
@10
@10
4
Tricep Pushdown (Cable)
1 Set
1 Set
10-12 Reps
10-12 Reps
@10
@10
5
Tricep Extension (Barbell)
1 Set
1 Set
10-12 Reps
10-12 Reps
@10
@10
6
Chest Fly (Cable)
1 Set
1 Set
10-12 Reps
10-12 Reps
@10
@10
7
Dip (Bodyweight)
1 Set
AMRAP
@10
Day 4
1
Pull-Up (Bodyweight)
1 Set
1 Set
AMRAP
AMRAP
@10
@10
2
Lat Pulldown (Close Grip)
1 Set
1 Set
10-12 Reps
10-12 Reps
@10
@10
3
Standing Pullover (Cable)
1 Set
1 Set
8-10 Reps
8-10 Reps
@10
@10
4
Seated Row (Machine)
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
@10
@10
@10
5
Rear Delt Fly (Machine)
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
@10
@10
@10
6
Bicep Curl (Dumbbell)
1 Set
1 Set
8-10 Reps
8-10 Reps
@10
@10
7
Bicep Curl (EZ Bar)
1 Set
1 Set
10-12 Reps
10-12 Reps
@10
@10
Day 5
1
Leg Press
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
@10
@10
@10
2
Lying Leg Curl
1 Set
1 Set
10-12 Reps
10-12 Reps
@10
@10
3
Leg Extension
1 Set
1 Set
10-12 Reps
10-12 Reps
@10
@10
4
Calf Raise (Machine)
1 Set
1 Set
15-20 Reps
15-20 Reps
@10
@10