UL Naris (1)

by Naris C.
1 athletes joined

Program Description

**Upper x Lower Split by Naris Constantino** After each time you finish the 4th workout, restart the program after a rest day, lets say you start on Monday, for short M, M will be Upper 1, then T Lower 1, then W rest then T Upper 2 then F Lower 2, S rest, then Sunday you reset each cycle of the program will be set a day back, so you will workout 5 times a week. If you feel fatigued feel free to rest another day after the second UL cycle. This **Upper x Lower split** is a structured training program designed for **consistent, long-term gains** while minimizing both **central nervous system and mental fatigue**. It is optimized for individuals with **limited time**, ensuring that progress is achievable with **proper nutrition and training habits**. The program emphasizes **heavy lifting with good form**, striking a balance between **avoiding overtraining and undertraining**. Designed for both **beginners and advanced lifters**, this split is a product of **personal experience** and **knowledge gained from PhDs in exercise science and seasoned lifters**. As an **intermediate lifter**, I am actively following and refining this program based on real-world application. By committing to **proper execution and consistency**, lifters can expect steady improvements in strength and physique. If you have any questions contact my phone number at 6073441998 or email- [email protected]

Program Overview

  • Level
    Beginner, Novice, Intermediate, Advanced
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    16 weeks
  • Time Per Workout
    60 minutes
  • Created
    Feb 17, 2025 11:19
  • Last Edited
    Jun 18, 2025 12:56

Summary

Unlock your upper and lower body potential with the UL Naris program, a comprehensive 16-week journey designed for serious lifters. Committing just four days a week, you'll engage in targeted workouts that focus on both push and pull movements, ensuring balanced muscle development. Each session is crafted with a mix of machine and free weight exercises, including chest presses, leg extensions, and tricep extensions, to maximize strength and endurance. Get ready to transform your physique and elevate your performance in the gym!
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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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
WEEK 13
WEEK 14
WEEK 15
WEEK 16
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
3-7 reps
RPE 9
2
Tricep Extension (Cable)
2
3-7 reps
RPE 9
3
Shoulder Press (Machine)
2
3-7 reps
RPE 9
4
Preacher Curl (Dumbbell)
2
3-7 reps
RPE 9
5
Lat Pulldown
2
3-7 reps
RPE 9
6
Seated Row (Cable)
2
3-7 reps
RPE 9
7
Rear Delt Fly (Dumbbell)
2
3-7 reps
RPE 9
8
Hammer Curl
2
3-7 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
3-7 reps
RPE 9
2
Tricep Extension (Cable)
2
3-7 reps
RPE 9
3
Shoulder Press (Machine)
2
3-7 reps
RPE 9
4
Preacher Curl (Dumbbell)
2
3-7 reps
RPE 9
5
Lat Pulldown
2
3-7 reps
RPE 9
6
Seated Row (Cable)
2
3-7 reps
RPE 9
7
Rear Delt Fly (Dumbbell)
2
3-7 reps
RPE 9
8
Hammer Curl
2
3-7 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
3-7 reps
RPE 9
2
Tricep Extension (Cable)
2
3-7 reps
RPE 9
3
Shoulder Press (Machine)
2
3-7 reps
RPE 9
4
Preacher Curl (Dumbbell)
2
3-7 reps
RPE 9
5
Lat Pulldown
2
3-7 reps
RPE 9
6
Seated Row (Cable)
2
3-7 reps
RPE 9
7
Rear Delt Fly (Dumbbell)
2
3-7 reps
RPE 9
8
Hammer Curl
2
3-7 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
3-7 reps
RPE 9
2
Tricep Extension (Cable)
2
3-7 reps
RPE 9
3
Shoulder Press (Machine)
2
3-7 reps
RPE 9
4
Preacher Curl (Dumbbell)
2
3-7 reps
RPE 9
5
Lat Pulldown
2
3-7 reps
RPE 9
6
Seated Row (Cable)
2
3-7 reps
RPE 9
7
Rear Delt Fly (Dumbbell)
2
3-7 reps
RPE 9
8
Hammer Curl
2
3-7 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
3-7 reps
RPE 9
2
Tricep Extension (Cable)
2
3-7 reps
RPE 9
3
Shoulder Press (Machine)
2
3-7 reps
RPE 9
4
Preacher Curl (Dumbbell)
2
3-7 reps
RPE 9
5
Lat Pulldown
2
3-7 reps
RPE 9
6
Seated Row (Cable)
2
3-7 reps
RPE 9
7
Rear Delt Fly (Dumbbell)
2
3-7 reps
RPE 9
8
Hammer Curl
2
3-7 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
3-7 reps
RPE 9
2
Tricep Extension (Cable)
2
3-7 reps
RPE 9
3
Shoulder Press (Machine)
2
3-7 reps
RPE 9
4
Preacher Curl (Dumbbell)
2
3-7 reps
RPE 9
5
Lat Pulldown
2
3-7 reps
RPE 9
6
Seated Row (Cable)
2
3-7 reps
RPE 9
7
Rear Delt Fly (Dumbbell)
2
3-7 reps
RPE 9
8
Hammer Curl
2
3-7 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
3-7 reps
RPE 9
2
Tricep Extension (Cable)
2
3-7 reps
RPE 9
3
Shoulder Press (Machine)
2
3-7 reps
RPE 9
4
Preacher Curl (Dumbbell)
2
3-7 reps
RPE 9
5
Lat Pulldown
2
3-7 reps
RPE 9
6
Seated Row (Cable)
2
3-7 reps
RPE 9
7
Rear Delt Fly (Dumbbell)
2
3-7 reps
RPE 9
8
Hammer Curl
2
3-7 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
3-7 reps
RPE 9
2
Tricep Extension (Cable)
2
3-7 reps
RPE 9
3
Shoulder Press (Machine)
2
3-7 reps
RPE 9
4
Preacher Curl (Dumbbell)
2
3-7 reps
RPE 9
5
Lat Pulldown
2
3-7 reps
RPE 9
6
Seated Row (Cable)
2
3-7 reps
RPE 9
7
Rear Delt Fly (Dumbbell)
2
3-7 reps
RPE 9
8
Hammer Curl
2
3-7 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
3-7 reps
RPE 9
2
Tricep Extension (Cable)
2
3-7 reps
RPE 9
3
Shoulder Press (Machine)
2
3-7 reps
RPE 9
4
Preacher Curl (Dumbbell)
2
3-7 reps
RPE 9
5
Lat Pulldown
2
3-7 reps
RPE 9
6
Seated Row (Cable)
2
3-7 reps
RPE 9
7
Rear Delt Fly (Dumbbell)
2
3-7 reps
RPE 9
8
Hammer Curl
2
3-7 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
3-7 reps
RPE 9
2
Tricep Extension (Cable)
2
3-7 reps
RPE 9
3
Shoulder Press (Machine)
2
3-7 reps
RPE 9
4
Preacher Curl (Dumbbell)
2
3-7 reps
RPE 9
5
Lat Pulldown
2
3-7 reps
RPE 9
6
Seated Row (Cable)
2
3-7 reps
RPE 9
7
Rear Delt Fly (Dumbbell)
2
3-7 reps
RPE 9
8
Hammer Curl
2
3-7 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
3-7 reps
RPE 9
2
Tricep Extension (Cable)
2
3-7 reps
RPE 9
3
Shoulder Press (Machine)
2
3-7 reps
RPE 9
4
Preacher Curl (Dumbbell)
2
3-7 reps
RPE 9
5
Lat Pulldown
2
3-7 reps
RPE 9
6
Seated Row (Cable)
2
3-7 reps
RPE 9
7
Rear Delt Fly (Dumbbell)
2
3-7 reps
RPE 9
8
Hammer Curl
2
3-7 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
3-7 reps
RPE 9
2
Tricep Extension (Cable)
2
3-7 reps
RPE 9
3
Shoulder Press (Machine)
2
3-7 reps
RPE 9
4
Preacher Curl (Dumbbell)
2
3-7 reps
RPE 9
5
Lat Pulldown
2
3-7 reps
RPE 9
6
Seated Row (Cable)
2
3-7 reps
RPE 9
7
Rear Delt Fly (Dumbbell)
2
3-7 reps
RPE 9
8
Hammer Curl
2
3-7 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
3-7 reps
RPE 9
2
Tricep Extension (Cable)
2
3-7 reps
RPE 9
3
Shoulder Press (Machine)
2
3-7 reps
RPE 9
4
Preacher Curl (Dumbbell)
2
3-7 reps
RPE 9
5
Lat Pulldown
2
3-7 reps
RPE 9
6
Seated Row (Cable)
2
3-7 reps
RPE 9
7
Rear Delt Fly (Dumbbell)
2
3-7 reps
RPE 9
8
Hammer Curl
2
3-7 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
3-7 reps
RPE 9
2
Tricep Extension (Cable)
2
3-7 reps
RPE 9
3
Shoulder Press (Machine)
2
3-7 reps
RPE 9
4
Preacher Curl (Dumbbell)
2
3-7 reps
RPE 9
5
Lat Pulldown
2
3-7 reps
RPE 9
6
Seated Row (Cable)
2
3-7 reps
RPE 9
7
Rear Delt Fly (Dumbbell)
2
3-7 reps
RPE 9
8
Hammer Curl
2
3-7 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
3-7 reps
RPE 9
2
Tricep Extension (Cable)
2
3-7 reps
RPE 9
3
Shoulder Press (Machine)
2
3-7 reps
RPE 9
4
Preacher Curl (Dumbbell)
2
3-7 reps
RPE 9
5
Lat Pulldown
2
3-7 reps
RPE 9
6
Seated Row (Cable)
2
3-7 reps
RPE 9
7
Rear Delt Fly (Dumbbell)
2
3-7 reps
RPE 9
8
Hammer Curl
2
3-7 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
3-7 reps
RPE 9
2
Tricep Extension (Cable)
2
3-7 reps
RPE 9
3
Shoulder Press (Machine)
2
3-7 reps
RPE 9
4
Preacher Curl (Dumbbell)
2
3-7 reps
RPE 9
5
Lat Pulldown
2
3-7 reps
RPE 9
6
Seated Row (Cable)
2
3-7 reps
RPE 9
7
Rear Delt Fly (Dumbbell)
2
3-7 reps
RPE 9
8
Hammer Curl
2
3-7 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
3-7 reps
RPE 9
2
Leg Press Or Hack Squat
2
3-7 reps
RPE 9
3
Leg Curl
2
3-7 reps
RPE 9
4
Hip Adductor (Machine)
2
3-7 reps
RPE 9
5
Hip Abductor (Machine)
2
3-7 reps
RPE 9
6
Abs Crunch (Weighted)
2
3-7 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
3-7 reps
RPE 9
2
Leg Press Or Hack Squat
2
3-7 reps
RPE 9
3
Leg Curl
2
3-7 reps
RPE 9
4
Hip Adductor (Machine)
2
3-7 reps
RPE 9
5
Hip Abductor (Machine)
2
3-7 reps
RPE 9
6
Abs Crunch (Weighted)
2
3-7 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
3-7 reps
RPE 9
2
Leg Press Or Hack Squat
2
3-7 reps
RPE 9
3
Leg Curl
2
3-7 reps
RPE 9
4
Hip Adductor (Machine)
2
3-7 reps
RPE 9
5
Hip Abductor (Machine)
2
3-7 reps
RPE 9
6
Abs Crunch (Weighted)
2
3-7 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
3-7 reps
RPE 9
2
Leg Press Or Hack Squat
2
3-7 reps
RPE 9
3
Leg Curl
2
3-7 reps
RPE 9
4
Hip Adductor (Machine)
2
3-7 reps
RPE 9
5
Hip Abductor (Machine)
2
3-7 reps
RPE 9
6
Abs Crunch (Weighted)
2
3-7 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
3-7 reps
RPE 9
2
Leg Press Or Hack Squat
2
3-7 reps
RPE 9
3
Leg Curl
2
3-7 reps
RPE 9
4
Hip Adductor (Machine)
2
3-7 reps
RPE 9
5
Hip Abductor (Machine)
2
3-7 reps
RPE 9
6
Abs Crunch (Weighted)
2
3-7 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
3-7 reps
RPE 9
2
Leg Press Or Hack Squat
2
3-7 reps
RPE 9
3
Leg Curl
2
3-7 reps
RPE 9
4
Hip Adductor (Machine)
2
3-7 reps
RPE 9
5
Hip Abductor (Machine)
2
3-7 reps
RPE 9
6
Abs Crunch (Weighted)
2
3-7 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
3-7 reps
RPE 9
2
Leg Press Or Hack Squat
2
3-7 reps
RPE 9
3
Leg Curl
2
3-7 reps
RPE 9
4
Hip Adductor (Machine)
2
3-7 reps
RPE 9
5
Hip Abductor (Machine)
2
3-7 reps
RPE 9
6
Abs Crunch (Weighted)
2
3-7 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
3-7 reps
RPE 9
2
Leg Press Or Hack Squat
2
3-7 reps
RPE 9
3
Leg Curl
2
3-7 reps
RPE 9
4
Hip Adductor (Machine)
2
3-7 reps
RPE 9
5
Hip Abductor (Machine)
2
3-7 reps
RPE 9
6
Abs Crunch (Weighted)
2
3-7 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
3-7 reps
RPE 9
2
Leg Press Or Hack Squat
2
3-7 reps
RPE 9
3
Leg Curl
2
3-7 reps
RPE 9
4
Hip Adductor (Machine)
2
3-7 reps
RPE 9
5
Hip Abductor (Machine)
2
3-7 reps
RPE 9
6
Abs Crunch (Weighted)
2
3-7 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
3-7 reps
RPE 9
2
Leg Press Or Hack Squat
2
3-7 reps
RPE 9
3
Leg Curl
2
3-7 reps
RPE 9
4
Hip Adductor (Machine)
2
3-7 reps
RPE 9
5
Hip Abductor (Machine)
2
3-7 reps
RPE 9
6
Abs Crunch (Weighted)
2
3-7 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
3-7 reps
RPE 9
2
Leg Press Or Hack Squat
2
3-7 reps
RPE 9
3
Leg Curl
2
3-7 reps
RPE 9
4
Hip Adductor (Machine)
2
3-7 reps
RPE 9
5
Hip Abductor (Machine)
2
3-7 reps
RPE 9
6
Abs Crunch (Weighted)
2
3-7 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
3-7 reps
RPE 9
2
Leg Press Or Hack Squat
2
3-7 reps
RPE 9
3
Leg Curl
2
3-7 reps
RPE 9
4
Hip Adductor (Machine)
2
3-7 reps
RPE 9
5
Hip Abductor (Machine)
2
3-7 reps
RPE 9
6
Abs Crunch (Weighted)
2
3-7 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
3-7 reps
RPE 9
2
Leg Press Or Hack Squat
2
3-7 reps
RPE 9
3
Leg Curl
2
3-7 reps
RPE 9
4
Hip Adductor (Machine)
2
3-7 reps
RPE 9
5
Hip Abductor (Machine)
2
3-7 reps
RPE 9
6
Abs Crunch (Weighted)
2
3-7 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
3-7 reps
RPE 9
2
Leg Press Or Hack Squat
2
3-7 reps
RPE 9
3
Leg Curl
2
3-7 reps
RPE 9
4
Hip Adductor (Machine)
2
3-7 reps
RPE 9
5
Hip Abductor (Machine)
2
3-7 reps
RPE 9
6
Abs Crunch (Weighted)
2
3-7 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
3-7 reps
RPE 9
2
Leg Press Or Hack Squat
2
3-7 reps
RPE 9
3
Leg Curl
2
3-7 reps
RPE 9
4
Hip Adductor (Machine)
2
3-7 reps
RPE 9
5
Hip Abductor (Machine)
2
3-7 reps
RPE 9
6
Abs Crunch (Weighted)
2
3-7 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
3-7 reps
RPE 9
2
Leg Press Or Hack Squat
2
3-7 reps
RPE 9
3
Leg Curl
2
3-7 reps
RPE 9
4
Hip Adductor (Machine)
2
3-7 reps
RPE 9
5
Hip Abductor (Machine)
2
3-7 reps
RPE 9
6
Abs Crunch (Weighted)
2
3-7 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
3-7 reps
RPE 9
2
Bicep Curl (Cable)
2
3-7 reps
RPE 9
3
Seated Row (Cable)
2
3-7 reps
RPE 9
4
Chest Press (Machine)
2
3-7 reps
RPE 9
5
Tricep Extension (Machine)
2
3-7 reps
RPE 9
6
Shoulder Press (Machine)
2
3-7 reps
RPE 9
7
Lateral Raise (Cable)
2
3-7 reps
RPE 9
8
Rear Delt Fly (Dumbbell)
2
3-7 reps
RPE 9
9
Hammer Curl
2
3-7 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
3-7 reps
RPE 9
2
Bicep Curl (Cable)
2
3-7 reps
RPE 9
3
Seated Row (Cable)
2
3-7 reps
RPE 9
4
Chest Press (Machine)
2
3-7 reps
RPE 9
5
Tricep Extension (Machine)
2
3-7 reps
RPE 9
6
Shoulder Press (Machine)
2
3-7 reps
RPE 9
7
Lateral Raise (Cable)
2
3-7 reps
RPE 9
8
Rear Delt Fly (Dumbbell)
2
3-7 reps
RPE 9
9
Hammer Curl
2
3-7 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
3-7 reps
RPE 9
2
Bicep Curl (Cable)
2
3-7 reps
RPE 9
3
Seated Row (Cable)
2
3-7 reps
RPE 9
4
Chest Press (Machine)
2
3-7 reps
RPE 9
5
Tricep Extension (Machine)
2
3-7 reps
RPE 9
6
Shoulder Press (Machine)
2
3-7 reps
RPE 9
7
Lateral Raise (Cable)
2
3-7 reps
RPE 9
8
Rear Delt Fly (Dumbbell)
2
3-7 reps
RPE 9
9
Hammer Curl
2
3-7 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
3-7 reps
RPE 9
2
Bicep Curl (Cable)
2
3-7 reps
RPE 9
3
Seated Row (Cable)
2
3-7 reps
RPE 9
4
Chest Press (Machine)
2
3-7 reps
RPE 9
5
Tricep Extension (Machine)
2
3-7 reps
RPE 9
6
Shoulder Press (Machine)
2
3-7 reps
RPE 9
7
Lateral Raise (Cable)
2
3-7 reps
RPE 9
8
Rear Delt Fly (Dumbbell)
2
3-7 reps
RPE 9
9
Hammer Curl
2
3-7 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
3-7 reps
RPE 9
2
Bicep Curl (Cable)
2
3-7 reps
RPE 9
3
Seated Row (Cable)
2
3-7 reps
RPE 9
4
Chest Press (Machine)
2
3-7 reps
RPE 9
5
Tricep Extension (Machine)
2
3-7 reps
RPE 9
6
Shoulder Press (Machine)
2
3-7 reps
RPE 9
7
Lateral Raise (Cable)
2
3-7 reps
RPE 9
8
Rear Delt Fly (Dumbbell)
2
3-7 reps
RPE 9
9
Hammer Curl
2
3-7 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
3-7 reps
RPE 9
2
Bicep Curl (Cable)
2
3-7 reps
RPE 9
3
Seated Row (Cable)
2
3-7 reps
RPE 9
4
Chest Press (Machine)
2
3-7 reps
RPE 9
5
Tricep Extension (Machine)
2
3-7 reps
RPE 9
6
Shoulder Press (Machine)
2
3-7 reps
RPE 9
7
Lateral Raise (Cable)
2
3-7 reps
RPE 9
8
Rear Delt Fly (Dumbbell)
2
3-7 reps
RPE 9
9
Hammer Curl
2
3-7 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
3-7 reps
RPE 9
2
Bicep Curl (Cable)
2
3-7 reps
RPE 9
3
Seated Row (Cable)
2
3-7 reps
RPE 9
4
Chest Press (Machine)
2
3-7 reps
RPE 9
5
Tricep Extension (Machine)
2
3-7 reps
RPE 9
6
Shoulder Press (Machine)
2
3-7 reps
RPE 9
7
Lateral Raise (Cable)
2
3-7 reps
RPE 9
8
Rear Delt Fly (Dumbbell)
2
3-7 reps
RPE 9
9
Hammer Curl
2
3-7 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
3-7 reps
RPE 9
2
Bicep Curl (Cable)
2
3-7 reps
RPE 9
3
Seated Row (Cable)
2
3-7 reps
RPE 9
4
Chest Press (Machine)
2
3-7 reps
RPE 9
5
Tricep Extension (Machine)
2
3-7 reps
RPE 9
6
Shoulder Press (Machine)
2
3-7 reps
RPE 9
7
Lateral Raise (Cable)
2
3-7 reps
RPE 9
8
Rear Delt Fly (Dumbbell)
2
3-7 reps
RPE 9
9
Hammer Curl
2
3-7 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
3-7 reps
RPE 9
2
Bicep Curl (Cable)
2
3-7 reps
RPE 9
3
Seated Row (Cable)
2
3-7 reps
RPE 9
4
Chest Press (Machine)
2
3-7 reps
RPE 9
5
Tricep Extension (Machine)
2
3-7 reps
RPE 9
6
Shoulder Press (Machine)
2
3-7 reps
RPE 9
7
Lateral Raise (Cable)
2
3-7 reps
RPE 9
8
Rear Delt Fly (Dumbbell)
2
3-7 reps
RPE 9
9
Hammer Curl
2
3-7 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
3-7 reps
RPE 9
2
Bicep Curl (Cable)
2
3-7 reps
RPE 9
3
Seated Row (Cable)
2
3-7 reps
RPE 9
4
Chest Press (Machine)
2
3-7 reps
RPE 9
5
Tricep Extension (Machine)
2
3-7 reps
RPE 9
6
Shoulder Press (Machine)
2
3-7 reps
RPE 9
7
Lateral Raise (Cable)
2
3-7 reps
RPE 9
8
Rear Delt Fly (Dumbbell)
2
3-7 reps
RPE 9
9
Hammer Curl
2
3-7 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
3-7 reps
RPE 9
2
Bicep Curl (Cable)
2
3-7 reps
RPE 9
3
Seated Row (Cable)
2
3-7 reps
RPE 9
4
Chest Press (Machine)
2
3-7 reps
RPE 9
5
Tricep Extension (Machine)
2
3-7 reps
RPE 9
6
Shoulder Press (Machine)
2
3-7 reps
RPE 9
7
Lateral Raise (Cable)
2
3-7 reps
RPE 9
8
Rear Delt Fly (Dumbbell)
2
3-7 reps
RPE 9
9
Hammer Curl
2
3-7 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
3-7 reps
RPE 9
2
Bicep Curl (Cable)
2
3-7 reps
RPE 9
3
Seated Row (Cable)
2
3-7 reps
RPE 9
4
Chest Press (Machine)
2
3-7 reps
RPE 9
5
Tricep Extension (Machine)
2
3-7 reps
RPE 9
6
Shoulder Press (Machine)
2
3-7 reps
RPE 9
7
Lateral Raise (Cable)
2
3-7 reps
RPE 9
8
Rear Delt Fly (Dumbbell)
2
3-7 reps
RPE 9
9
Hammer Curl
2
3-7 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
3-7 reps
RPE 9
2
Bicep Curl (Cable)
2
3-7 reps
RPE 9
3
Seated Row (Cable)
2
3-7 reps
RPE 9
4
Chest Press (Machine)
2
3-7 reps
RPE 9
5
Tricep Extension (Machine)
2
3-7 reps
RPE 9
6
Shoulder Press (Machine)
2
3-7 reps
RPE 9
7
Lateral Raise (Cable)
2
3-7 reps
RPE 9
8
Rear Delt Fly (Dumbbell)
2
3-7 reps
RPE 9
9
Hammer Curl
2
3-7 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
3-7 reps
RPE 9
2
Bicep Curl (Cable)
2
3-7 reps
RPE 9
3
Seated Row (Cable)
2
3-7 reps
RPE 9
4
Chest Press (Machine)
2
3-7 reps
RPE 9
5
Tricep Extension (Machine)
2
3-7 reps
RPE 9
6
Shoulder Press (Machine)
2
3-7 reps
RPE 9
7
Lateral Raise (Cable)
2
3-7 reps
RPE 9
8
Rear Delt Fly (Dumbbell)
2
3-7 reps
RPE 9
9
Hammer Curl
2
3-7 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
3-7 reps
RPE 9
2
Bicep Curl (Cable)
2
3-7 reps
RPE 9
3
Seated Row (Cable)
2
3-7 reps
RPE 9
4
Chest Press (Machine)
2
3-7 reps
RPE 9
5
Tricep Extension (Machine)
2
3-7 reps
RPE 9
6
Shoulder Press (Machine)
2
3-7 reps
RPE 9
7
Lateral Raise (Cable)
2
3-7 reps
RPE 9
8
Rear Delt Fly (Dumbbell)
2
3-7 reps
RPE 9
9
Hammer Curl
2
3-7 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
3-7 reps
RPE 9
2
Bicep Curl (Cable)
2
3-7 reps
RPE 9
3
Seated Row (Cable)
2
3-7 reps
RPE 9
4
Chest Press (Machine)
2
3-7 reps
RPE 9
5
Tricep Extension (Machine)
2
3-7 reps
RPE 9
6
Shoulder Press (Machine)
2
3-7 reps
RPE 9
7
Lateral Raise (Cable)
2
3-7 reps
RPE 9
8
Rear Delt Fly (Dumbbell)
2
3-7 reps
RPE 9
9
Hammer Curl
2
3-7 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
3-7 reps
RPE 9
2
Leg Press Or Hack Squat
2
3-7 reps
RPE 9
3
Stiff Leg Deadlift
2
3-7 reps
RPE 9
4
Romanian Deadlift (Dumbbell)
2
3-7 reps
RPE 9
5
Leg Curl
2
3-7 reps
RPE 9
6
Calf Raise (Leg Press)
2
3-7 reps
RPE 9
7
Abs Crunch (Weighted)
2
3-7 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
3-7 reps
RPE 9
2
Leg Press Or Hack Squat
2
3-7 reps
RPE 9
3
Stiff Leg Deadlift
2
3-7 reps
RPE 9
4
Romanian Deadlift (Dumbbell)
2
3-7 reps
RPE 9
5
Leg Curl
2
3-7 reps
RPE 9
6
Calf Raise (Leg Press)
2
3-7 reps
RPE 9
7
Abs Crunch (Weighted)
2
3-7 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
3-7 reps
RPE 9
2
Leg Press Or Hack Squat
2
3-7 reps
RPE 9
3
Stiff Leg Deadlift
2
3-7 reps
RPE 9
4
Romanian Deadlift (Dumbbell)
2
3-7 reps
RPE 9
5
Leg Curl
2
3-7 reps
RPE 9
6
Calf Raise (Leg Press)
2
3-7 reps
RPE 9
7
Abs Crunch (Weighted)
2
3-7 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
3-7 reps
RPE 9
2
Leg Press Or Hack Squat
2
3-7 reps
RPE 9
3
Stiff Leg Deadlift
2
3-7 reps
RPE 9
4
Romanian Deadlift (Dumbbell)
2
3-7 reps
RPE 9
5
Leg Curl
2
3-7 reps
RPE 9
6
Calf Raise (Leg Press)
2
3-7 reps
RPE 9
7
Abs Crunch (Weighted)
2
3-7 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
3-7 reps
RPE 9
2
Leg Press Or Hack Squat
2
3-7 reps
RPE 9
3
Stiff Leg Deadlift
2
3-7 reps
RPE 9
4
Romanian Deadlift (Dumbbell)
2
3-7 reps
RPE 9
5
Leg Curl
2
3-7 reps
RPE 9
6
Calf Raise (Leg Press)
2
3-7 reps
RPE 9
7
Abs Crunch (Weighted)
2
3-7 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
3-7 reps
RPE 9
2
Leg Press Or Hack Squat
2
3-7 reps
RPE 9
3
Stiff Leg Deadlift
2
3-7 reps
RPE 9
4
Romanian Deadlift (Dumbbell)
2
3-7 reps
RPE 9
5
Leg Curl
2
3-7 reps
RPE 9
6
Calf Raise (Leg Press)
2
3-7 reps
RPE 9
7
Abs Crunch (Weighted)
2
3-7 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
3-7 reps
RPE 9
2
Leg Press Or Hack Squat
2
3-7 reps
RPE 9
3
Stiff Leg Deadlift
2
3-7 reps
RPE 9
4
Romanian Deadlift (Dumbbell)
2
3-7 reps
RPE 9
5
Leg Curl
2
3-7 reps
RPE 9
6
Calf Raise (Leg Press)
2
3-7 reps
RPE 9
7
Abs Crunch (Weighted)
2
3-7 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
3-7 reps
RPE 9
2
Leg Press Or Hack Squat
2
3-7 reps
RPE 9
3
Stiff Leg Deadlift
2
3-7 reps
RPE 9
4
Romanian Deadlift (Dumbbell)
2
3-7 reps
RPE 9
5
Leg Curl
2
3-7 reps
RPE 9
6
Calf Raise (Leg Press)
2
3-7 reps
RPE 9
7
Abs Crunch (Weighted)
2
3-7 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
3-7 reps
RPE 9
2
Leg Press Or Hack Squat
2
3-7 reps
RPE 9
3
Stiff Leg Deadlift
2
3-7 reps
RPE 9
4
Romanian Deadlift (Dumbbell)
2
3-7 reps
RPE 9
5
Leg Curl
2
3-7 reps
RPE 9
6
Calf Raise (Leg Press)
2
3-7 reps
RPE 9
7
Abs Crunch (Weighted)
2
3-7 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
3-7 reps
RPE 9
2
Leg Press Or Hack Squat
2
3-7 reps
RPE 9
3
Stiff Leg Deadlift
2
3-7 reps
RPE 9
4
Romanian Deadlift (Dumbbell)
2
3-7 reps
RPE 9
5
Leg Curl
2
3-7 reps
RPE 9
6
Calf Raise (Leg Press)
2
3-7 reps
RPE 9
7
Abs Crunch (Weighted)
2
3-7 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
3-7 reps
RPE 9
2
Leg Press Or Hack Squat
2
3-7 reps
RPE 9
3
Stiff Leg Deadlift
2
3-7 reps
RPE 9
4
Romanian Deadlift (Dumbbell)
2
3-7 reps
RPE 9
5
Leg Curl
2
3-7 reps
RPE 9
6
Calf Raise (Leg Press)
2
3-7 reps
RPE 9
7
Abs Crunch (Weighted)
2
3-7 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
3-7 reps
RPE 9
2
Leg Press Or Hack Squat
2
3-7 reps
RPE 9
3
Stiff Leg Deadlift
2
3-7 reps
RPE 9
4
Romanian Deadlift (Dumbbell)
2
3-7 reps
RPE 9
5
Leg Curl
2
3-7 reps
RPE 9
6
Calf Raise (Leg Press)
2
3-7 reps
RPE 9
7
Abs Crunch (Weighted)
2
3-7 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
3-7 reps
RPE 9
2
Leg Press Or Hack Squat
2
3-7 reps
RPE 9
3
Stiff Leg Deadlift
2
3-7 reps
RPE 9
4
Romanian Deadlift (Dumbbell)
2
3-7 reps
RPE 9
5
Leg Curl
2
3-7 reps
RPE 9
6
Calf Raise (Leg Press)
2
3-7 reps
RPE 9
7
Abs Crunch (Weighted)
2
3-7 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
3-7 reps
RPE 9
2
Leg Press Or Hack Squat
2
3-7 reps
RPE 9
3
Stiff Leg Deadlift
2
3-7 reps
RPE 9
4
Romanian Deadlift (Dumbbell)
2
3-7 reps
RPE 9
5
Leg Curl
2
3-7 reps
RPE 9
6
Calf Raise (Leg Press)
2
3-7 reps
RPE 9
7
Abs Crunch (Weighted)
2
3-7 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
3-7 reps
RPE 9
2
Leg Press Or Hack Squat
2
3-7 reps
RPE 9
3
Stiff Leg Deadlift
2
3-7 reps
RPE 9
4
Romanian Deadlift (Dumbbell)
2
3-7 reps
RPE 9
5
Leg Curl
2
3-7 reps
RPE 9
6
Calf Raise (Leg Press)
2
3-7 reps
RPE 9
7
Abs Crunch (Weighted)
2
3-7 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
3-7 reps
RPE 9
2
Leg Press Or Hack Squat
2
3-7 reps
RPE 9
3
Stiff Leg Deadlift
2
3-7 reps
RPE 9
4
Romanian Deadlift (Dumbbell)
2
3-7 reps
RPE 9
5
Leg Curl
2
3-7 reps
RPE 9
6
Calf Raise (Leg Press)
2
3-7 reps
RPE 9
7
Abs Crunch (Weighted)
2
3-7 reps
RPE 9
Week 1
1 / 16 Weeks
Day 1
1
Chest Press (Machine)
2 Sets
3-7 Reps
@9
2
Tricep Extension (Cable)
2 Sets
3-7 Reps
@9
3
Shoulder Press (Machine)
2 Sets
3-7 Reps
@9
4
Preacher Curl (Dumbbell)
2 Sets
3-7 Reps
@9
5
Lat Pulldown
2 Sets
3-7 Reps
@9
6
Seated Row (Cable)
2 Sets
3-7 Reps
@9
7
Rear Delt Fly (Dumbbell)
2 Sets
3-7 Reps
@9
8
Hammer Curl
2 Sets
3-7 Reps
@9
Day 2
1
Leg Extension
2 Sets
3-7 Reps
@9
2
Leg Press Or Hack Squat
2 Sets
3-7 Reps
@9
3
Leg Curl
2 Sets
3-7 Reps
@9
4
Hip Adductor (Machine)
2 Sets
3-7 Reps
@9
5
Hip Abductor (Machine)
2 Sets
3-7 Reps
@9
6
Abs Crunch (Weighted)
2 Sets
3-7 Reps
@9
Day 3
1
Lat Pulldown
2 Sets
3-7 Reps
@9
2
Bicep Curl (Cable)
2 Sets
3-7 Reps
@9
3
Seated Row (Cable)
2 Sets
3-7 Reps
@9
4
Chest Press (Machine)
2 Sets
3-7 Reps
@9
5
Tricep Extension (Machine)
2 Sets
3-7 Reps
@9
6
Shoulder Press (Machine)
2 Sets
3-7 Reps
@9
7
Lateral Raise (Cable)
2 Sets
3-7 Reps
@9
8
Rear Delt Fly (Dumbbell)
2 Sets
3-7 Reps
@9
9
Hammer Curl
2 Sets
3-7 Reps
@9
Day 4
1
Leg Extension
2 Sets
3-7 Reps
@9
2
Leg Press Or Hack Squat
2 Sets
3-7 Reps
@9
3
Stiff Leg Deadlift
2 Sets
3-7 Reps
@9
4
Romanian Deadlift (Dumbbell)
2 Sets
3-7 Reps
@9
5
Leg Curl
2 Sets
3-7 Reps
@9
6
Calf Raise (Leg Press)
2 Sets
3-7 Reps
@9
7
Abs Crunch (Weighted)
2 Sets
3-7 Reps
@9