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LUPH (backwards PHUL)

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Program Description

Unlock your strength potential with LUPH, a dynamic 12-week program designed for serious lifters. Committing just 60 minutes, four days a week, you'll engage in targeted workouts that build muscle and enhance your overall strength. Utilizing a full gym, this program combines proven techniques to maximize your gains and transform your physique. Get ready to push your limits and achieve the results you've always wanted!

Program Overview

  • Level
    Novice, Intermediate, Beginner
  • Goal
    Strength, Muscle
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Mar 28, 2026 06:26
  • Last Edited
    Mar 28, 2026 06:30
Muscle Engagement
Front
Back
MuscleSet
Hamstrings
12.2%
Quadriceps
11.2%
Triceps
10.3%
Front Delts
8.9%
Glutes
8.4%
Chest
7.5%
Upper Back
7.5%
Lats
7.5%
Biceps
7%
Calves
5.7%
Middle Delts
3.3%
Abs
2.6%
Forearms
2.3%
Adductors
1.9%
Lower Back
1.9%
Abductors
0.9%
Rear Delts
0.9%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-5 reps
RPE 9
2
Deadlift (Barbell)
3
3-5 reps
RPE 9
3
Leg Press
3
10-15 reps
RPE 9
4
Leg Curl
3
6-10 reps
RPE 9
5
Seated Calf Raise
4
6-10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
3-5 reps
RPE 9
2
Deadlift (Barbell)
4
3-5 reps
RPE 9
3
Leg Press
4
10-15 reps
RPE 9
4
Leg Curl
4
6-10 reps
RPE 9
5
Seated Calf Raise
4
6-10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
3-5 reps
RPE 9
2
Deadlift (Barbell)
4
3-5 reps
RPE 9
3
Leg Press
4
10-15 reps
RPE 9
4
Leg Curl
4
6-10 reps
RPE 9
5
Seated Calf Raise
4
6-10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
3-5 reps
RPE 9
2
Deadlift (Barbell)
4
3-5 reps
RPE 9
3
Leg Press
4
10-15 reps
RPE 9
4
Leg Curl
4
6-10 reps
RPE 9
5
Seated Calf Raise
4
6-10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
3-5 reps
RPE 9
2
Deadlift (Barbell)
4
3-5 reps
RPE 9
3
Leg Press
4
10-15 reps
RPE 9
4
Leg Curl
4
6-10 reps
RPE 9
5
Seated Calf Raise
4
6-10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
3-5 reps
RPE 9
2
Deadlift (Barbell)
4
3-5 reps
RPE 9
3
Leg Press
4
10-15 reps
RPE 9
4
Leg Curl
4
6-10 reps
RPE 9
5
Seated Calf Raise
4
6-10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
3-5 reps
RPE 9
2
Deadlift (Barbell)
4
3-5 reps
RPE 9
3
Leg Press
4
10-15 reps
RPE 9
4
Leg Curl
4
6-10 reps
RPE 9
5
Seated Calf Raise
4
6-10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
3-5 reps
RPE 9
2
Deadlift (Barbell)
4
3-5 reps
RPE 9
3
Leg Press
4
10-15 reps
RPE 9
4
Leg Curl
4
6-10 reps
RPE 9
5
Seated Calf Raise
4
6-10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
3-5 reps
RPE 9
2
Deadlift (Barbell)
4
3-5 reps
RPE 9
3
Leg Press
4
10-15 reps
RPE 9
4
Leg Curl
4
6-10 reps
RPE 9
5
Seated Calf Raise
4
6-10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
3-5 reps
RPE 9
2
Deadlift (Barbell)
4
3-5 reps
RPE 9
3
Leg Press
4
10-15 reps
RPE 9
4
Leg Curl
4
6-10 reps
RPE 9
5
Seated Calf Raise
4
6-10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
3-5 reps
RPE 9
2
Deadlift (Barbell)
4
3-5 reps
RPE 9
3
Leg Press
4
10-15 reps
RPE 9
4
Leg Curl
4
6-10 reps
RPE 9
5
Seated Calf Raise
4
6-10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
3-5 reps
RPE 9
2
Deadlift (Barbell)
4
3-5 reps
RPE 9
3
Leg Press
4
10-15 reps
RPE 9
4
Leg Curl
4
6-10 reps
RPE 9
5
Seated Calf Raise
4
6-10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-5 reps
RPE 9
2
Incline Bench Press (Barbell)
3
6-10 reps
RPE 9
3
Bent Over Row (Barbell)
3
3-5 reps
RPE 9
4
Lat Pulldown
3
6-10 reps
RPE 9
5
Overhead Press (Barbell)
2
5-8 reps
RPE 9
6
Bicep Curl (Barbell)
2
6-10 reps
RPE 9
7
Skull Crusher (Barbell)
2
6-10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3-5 reps
RPE 9
2
Incline Bench Press (Barbell)
4
6-10 reps
RPE 9
3
Bent Over Row (Barbell)
4
3-5 reps
RPE 9
4
Lat Pulldown
4
6-10 reps
RPE 9
5
Overhead Press (Barbell)
3
5-8 reps
RPE 9
6
Bicep Curl (Barbell)
3
6-10 reps
RPE 9
7
Skull Crusher (Barbell)
3
6-10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3-5 reps
RPE 9
2
Incline Bench Press (Barbell)
4
6-10 reps
RPE 9
3
Bent Over Row (Barbell)
4
3-5 reps
RPE 9
4
Lat Pulldown
4
6-10 reps
RPE 9
5
Overhead Press (Barbell)
3
5-8 reps
RPE 9
6
Bicep Curl (Barbell)
3
6-10 reps
RPE 9
7
Skull Crusher (Barbell)
3
6-10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3-5 reps
RPE 9
2
Incline Bench Press (Barbell)
4
6-10 reps
RPE 9
3
Bent Over Row (Barbell)
4
3-5 reps
RPE 9
4
Lat Pulldown
4
6-10 reps
RPE 9
5
Overhead Press (Barbell)
3
5-8 reps
RPE 9
6
Bicep Curl (Barbell)
3
6-10 reps
RPE 9
7
Skull Crusher (Barbell)
3
6-10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3-5 reps
RPE 9
2
Incline Bench Press (Barbell)
4
6-10 reps
RPE 9
3
Bent Over Row (Barbell)
4
3-5 reps
RPE 9
4
Lat Pulldown
4
6-10 reps
RPE 9
5
Overhead Press (Barbell)
3
5-8 reps
RPE 9
6
Bicep Curl (Barbell)
3
6-10 reps
RPE 9
7
Skull Crusher (Barbell)
3
6-10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3-5 reps
RPE 9
2
Incline Bench Press (Barbell)
4
6-10 reps
RPE 9
3
Bent Over Row (Barbell)
4
3-5 reps
RPE 9
4
Lat Pulldown
4
6-10 reps
RPE 9
5
Overhead Press (Barbell)
3
5-8 reps
RPE 9
6
Bicep Curl (Barbell)
3
6-10 reps
RPE 9
7
Skull Crusher (Barbell)
3
6-10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3-5 reps
RPE 9
2
Incline Bench Press (Barbell)
4
6-10 reps
RPE 9
3
Bent Over Row (Barbell)
4
3-5 reps
RPE 9
4
Lat Pulldown
4
6-10 reps
RPE 9
5
Overhead Press (Barbell)
3
5-8 reps
RPE 9
6
Bicep Curl (Barbell)
3
6-10 reps
RPE 9
7
Skull Crusher (Barbell)
3
6-10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3-5 reps
RPE 9
2
Incline Bench Press (Barbell)
4
6-10 reps
RPE 9
3
Bent Over Row (Barbell)
4
3-5 reps
RPE 9
4
Lat Pulldown
4
6-10 reps
RPE 9
5
Overhead Press (Barbell)
3
5-8 reps
RPE 9
6
Bicep Curl (Barbell)
3
6-10 reps
RPE 9
7
Skull Crusher (Barbell)
3
6-10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3-5 reps
RPE 9
2
Incline Bench Press (Barbell)
4
6-10 reps
RPE 9
3
Bent Over Row (Barbell)
4
3-5 reps
RPE 9
4
Lat Pulldown
4
6-10 reps
RPE 9
5
Overhead Press (Barbell)
3
5-8 reps
RPE 9
6
Bicep Curl (Barbell)
3
6-10 reps
RPE 9
7
Skull Crusher (Barbell)
3
6-10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3-5 reps
RPE 9
2
Incline Bench Press (Barbell)
4
6-10 reps
RPE 9
3
Bent Over Row (Barbell)
4
3-5 reps
RPE 9
4
Lat Pulldown
4
6-10 reps
RPE 9
5
Overhead Press (Barbell)
3
5-8 reps
RPE 9
6
Bicep Curl (Barbell)
3
6-10 reps
RPE 9
7
Skull Crusher (Barbell)
3
6-10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3-5 reps
RPE 9
2
Incline Bench Press (Barbell)
4
6-10 reps
RPE 9
3
Bent Over Row (Barbell)
4
3-5 reps
RPE 9
4
Lat Pulldown
4
6-10 reps
RPE 9
5
Overhead Press (Barbell)
3
5-8 reps
RPE 9
6
Bicep Curl (Barbell)
3
6-10 reps
RPE 9
7
Skull Crusher (Barbell)
3
6-10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3-5 reps
RPE 9
2
Incline Bench Press (Barbell)
4
6-10 reps
RPE 9
3
Bent Over Row (Barbell)
4
3-5 reps
RPE 9
4
Lat Pulldown
4
6-10 reps
RPE 9
5
Overhead Press (Barbell)
3
5-8 reps
RPE 9
6
Bicep Curl (Barbell)
3
6-10 reps
RPE 9
7
Skull Crusher (Barbell)
3
6-10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
8-12 reps
RPE 9
2
Lunge (Barbell)
3
8-12 reps
RPE 9
3
Leg Extension
3
10-15 reps
RPE 9
4
Leg Curl
3
10-15 reps
RPE 9
5
Seated Calf Raise
3
8-12 reps
RPE 9
6
Standing Calf Raise
3
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
8-12 reps
RPE 9
2
Lunge (Barbell)
4
8-12 reps
RPE 9
3
Leg Extension
4
10-15 reps
RPE 9
4
Leg Curl
4
10-15 reps
RPE 9
5
Seated Calf Raise
4
8-12 reps
RPE 9
6
Standing Calf Raise
4
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
8-12 reps
RPE 9
2
Lunge (Barbell)
4
8-12 reps
RPE 9
3
Leg Extension
4
10-15 reps
RPE 9
4
Leg Curl
4
10-15 reps
RPE 9
5
Seated Calf Raise
4
8-12 reps
RPE 9
6
Standing Calf Raise
4
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
8-12 reps
RPE 9
2
Lunge (Barbell)
4
8-12 reps
RPE 9
3
Leg Extension
4
10-15 reps
RPE 9
4
Leg Curl
4
10-15 reps
RPE 9
5
Seated Calf Raise
4
8-12 reps
RPE 9
6
Standing Calf Raise
4
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
8-12 reps
RPE 9
2
Lunge (Barbell)
4
8-12 reps
RPE 9
3
Leg Extension
4
10-15 reps
RPE 9
4
Leg Curl
4
10-15 reps
RPE 9
5
Seated Calf Raise
4
8-12 reps
RPE 9
6
Standing Calf Raise
4
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
8-12 reps
RPE 9
2
Lunge (Barbell)
4
8-12 reps
RPE 9
3
Leg Extension
4
10-15 reps
RPE 9
4
Leg Curl
4
10-15 reps
RPE 9
5
Seated Calf Raise
4
8-12 reps
RPE 9
6
Standing Calf Raise
4
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
8-12 reps
RPE 9
2
Lunge (Barbell)
4
8-12 reps
RPE 9
3
Leg Extension
4
10-15 reps
RPE 9
4
Leg Curl
4
10-15 reps
RPE 9
5
Seated Calf Raise
4
8-12 reps
RPE 9
6
Standing Calf Raise
4
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
8-12 reps
RPE 9
2
Lunge (Barbell)
4
8-12 reps
RPE 9
3
Leg Extension
4
10-15 reps
RPE 9
4
Leg Curl
4
10-15 reps
RPE 9
5
Seated Calf Raise
4
8-12 reps
RPE 9
6
Standing Calf Raise
4
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
8-12 reps
RPE 9
2
Lunge (Barbell)
4
8-12 reps
RPE 9
3
Leg Extension
4
10-15 reps
RPE 9
4
Leg Curl
4
10-15 reps
RPE 9
5
Seated Calf Raise
4
8-12 reps
RPE 9
6
Standing Calf Raise
4
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
8-12 reps
RPE 9
2
Lunge (Barbell)
4
8-12 reps
RPE 9
3
Leg Extension
4
10-15 reps
RPE 9
4
Leg Curl
4
10-15 reps
RPE 9
5
Seated Calf Raise
4
8-12 reps
RPE 9
6
Standing Calf Raise
4
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
8-12 reps
RPE 9
2
Lunge (Barbell)
4
8-12 reps
RPE 9
3
Leg Extension
4
10-15 reps
RPE 9
4
Leg Curl
4
10-15 reps
RPE 9
5
Seated Calf Raise
4
8-12 reps
RPE 9
6
Standing Calf Raise
4
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
8-12 reps
RPE 9
2
Lunge (Barbell)
4
8-12 reps
RPE 9
3
Leg Extension
4
10-15 reps
RPE 9
4
Leg Curl
4
10-15 reps
RPE 9
5
Seated Calf Raise
4
8-12 reps
RPE 9
6
Standing Calf Raise
4
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8-12 reps
RPE 9
2
Chest Fly (Dumbbell)
3
8-12 reps
RPE 9
3
Seated Row (Cable)
3
8-12 reps
RPE 9
4
Single Arm Row (Dumbbell)
3
8-12 reps
RPE 9
5
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 9
6
Incline Curl (Dumbbell)
3
8-12 reps
RPE 9
7
Tricep Extension (Cable)
3
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8-12 reps
RPE 9
2
Chest Fly (Dumbbell)
4
8-12 reps
RPE 9
3
Seated Row (Cable)
4
8-12 reps
RPE 9
4
Single Arm Row (Dumbbell)
4
8-12 reps
RPE 9
5
Lateral Raise (Dumbbell)
4
8-12 reps
RPE 9
6
Incline Curl (Dumbbell)
4
8-12 reps
RPE 9
7
Tricep Extension (Cable)
4
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8-12 reps
RPE 9
2
Chest Fly (Dumbbell)
4
8-12 reps
RPE 9
3
Seated Row (Cable)
4
8-12 reps
RPE 9
4
Single Arm Row (Dumbbell)
4
8-12 reps
RPE 9
5
Lateral Raise (Dumbbell)
4
8-12 reps
RPE 9
6
Incline Curl (Dumbbell)
4
8-12 reps
RPE 9
7
Tricep Extension (Cable)
4
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8-12 reps
RPE 9
2
Chest Fly (Dumbbell)
4
8-12 reps
RPE 9
3
Seated Row (Cable)
4
8-12 reps
RPE 9
4
Single Arm Row (Dumbbell)
4
8-12 reps
RPE 9
5
Lateral Raise (Dumbbell)
4
8-12 reps
RPE 9
6
Incline Curl (Dumbbell)
4
8-12 reps
RPE 9
7
Tricep Extension (Cable)
4
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8-12 reps
RPE 9
2
Chest Fly (Dumbbell)
4
8-12 reps
RPE 9
3
Seated Row (Cable)
4
8-12 reps
RPE 9
4
Single Arm Row (Dumbbell)
4
8-12 reps
RPE 9
5
Lateral Raise (Dumbbell)
4
8-12 reps
RPE 9
6
Incline Curl (Dumbbell)
4
8-12 reps
RPE 9
7
Tricep Extension (Cable)
4
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8-12 reps
RPE 9
2
Chest Fly (Dumbbell)
4
8-12 reps
RPE 9
3
Seated Row (Cable)
4
8-12 reps
RPE 9
4
Single Arm Row (Dumbbell)
4
8-12 reps
RPE 9
5
Lateral Raise (Dumbbell)
4
8-12 reps
RPE 9
6
Incline Curl (Dumbbell)
4
8-12 reps
RPE 9
7
Tricep Extension (Cable)
4
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8-12 reps
RPE 9
2
Chest Fly (Dumbbell)
4
8-12 reps
RPE 9
3
Seated Row (Cable)
4
8-12 reps
RPE 9
4
Single Arm Row (Dumbbell)
4
8-12 reps
RPE 9
5
Lateral Raise (Dumbbell)
4
8-12 reps
RPE 9
6
Incline Curl (Dumbbell)
4
8-12 reps
RPE 9
7
Tricep Extension (Cable)
4
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8-12 reps
RPE 9
2
Chest Fly (Dumbbell)
4
8-12 reps
RPE 9
3
Seated Row (Cable)
4
8-12 reps
RPE 9
4
Single Arm Row (Dumbbell)
4
8-12 reps
RPE 9
5
Lateral Raise (Dumbbell)
4
8-12 reps
RPE 9
6
Incline Curl (Dumbbell)
4
8-12 reps
RPE 9
7
Tricep Extension (Cable)
4
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8-12 reps
RPE 9
2
Chest Fly (Dumbbell)
4
8-12 reps
RPE 9
3
Seated Row (Cable)
4
8-12 reps
RPE 9
4
Single Arm Row (Dumbbell)
4
8-12 reps
RPE 9
5
Lateral Raise (Dumbbell)
4
8-12 reps
RPE 9
6
Incline Curl (Dumbbell)
4
8-12 reps
RPE 9
7
Tricep Extension (Cable)
4
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8-12 reps
RPE 9
2
Chest Fly (Dumbbell)
4
8-12 reps
RPE 9
3
Seated Row (Cable)
4
8-12 reps
RPE 9
4
Single Arm Row (Dumbbell)
4
8-12 reps
RPE 9
5
Lateral Raise (Dumbbell)
4
8-12 reps
RPE 9
6
Incline Curl (Dumbbell)
4
8-12 reps
RPE 9
7
Tricep Extension (Cable)
4
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8-12 reps
RPE 9
2
Chest Fly (Dumbbell)
4
8-12 reps
RPE 9
3
Seated Row (Cable)
4
8-12 reps
RPE 9
4
Single Arm Row (Dumbbell)
4
8-12 reps
RPE 9
5
Lateral Raise (Dumbbell)
4
8-12 reps
RPE 9
6
Incline Curl (Dumbbell)
4
8-12 reps
RPE 9
7
Tricep Extension (Cable)
4
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8-12 reps
RPE 9
2
Chest Fly (Dumbbell)
4
8-12 reps
RPE 9
3
Seated Row (Cable)
4
8-12 reps
RPE 9
4
Single Arm Row (Dumbbell)
4
8-12 reps
RPE 9
5
Lateral Raise (Dumbbell)
4
8-12 reps
RPE 9
6
Incline Curl (Dumbbell)
4
8-12 reps
RPE 9
7
Tricep Extension (Cable)
4
8-12 reps
RPE 9
Week 1
1 / 12 Weeks
Day 1
1
Squat (Barbell)
3 Sets
3-5 Reps
@9
2
Deadlift (Barbell)
3 Sets
3-5 Reps
@9
3
Leg Press
3 Sets
10-15 Reps
@9
4
Leg Curl
3 Sets
6-10 Reps
@9
5
Seated Calf Raise
4 Sets
6-10 Reps
@9
Day 2
1
Bench Press (Barbell)
3 Sets
3-5 Reps
@9
2
Incline Bench Press (Barbell)
3 Sets
6-10 Reps
@9
3
Bent Over Row (Barbell)
3 Sets
3-5 Reps
@9
4
Lat Pulldown
3 Sets
6-10 Reps
@9
5
Overhead Press (Barbell)
2 Sets
5-8 Reps
@9
6
Bicep Curl (Barbell)
2 Sets
6-10 Reps
@9
7
Skull Crusher (Barbell)
2 Sets
6-10 Reps
@9
Day 3
1
Front Squat (Barbell)
3 Sets
8-12 Reps
@9
2
Lunge (Barbell)
3 Sets
8-12 Reps
@9
3
Leg Extension
3 Sets
10-15 Reps
@9
4
Leg Curl
3 Sets
10-15 Reps
@9
5
Seated Calf Raise
3 Sets
8-12 Reps
@9
6
Standing Calf Raise
3 Sets
8-12 Reps
@9
Day 4
1
Incline Bench Press (Barbell)
3 Sets
8-12 Reps
@9
2
Chest Fly (Dumbbell)
3 Sets
8-12 Reps
@9
3
Seated Row (Cable)
3 Sets
8-12 Reps
@9
4
Single Arm Row (Dumbbell)
3 Sets
8-12 Reps
@9
5
Lateral Raise (Dumbbell)
3 Sets
8-12 Reps
@9
6
Incline Curl (Dumbbell)
3 Sets
8-12 Reps
@9
7
Tricep Extension (Cable)
3 Sets
8-12 Reps
@9