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5 Day Upper Lower/Arnold

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Program Description

This Hypertrophy based program is purely dedicated to hypertrophy. It is 5 days a week with about 70 minutes a workout. It can be performed with ideally a full gym but could be done in a garage gym with substitutions. It is recommended for intermediate to advanced lifters but beginners can use it if they can recover from the volume.

Program Overview

  • Level
    Intermediate, Advanced, Novice
  • Goal
    Bodybuilding
  • Equipment
    Garage Gym
  • Program Length
    8 weeks
  • Time Per Workout
    70 minutes
  • Created
    Oct 04, 2025 03:14
  • Last Edited
    Oct 07, 2025 10:53
Muscle Engagement
Front
Back
MuscleSet
Hamstrings
10.5%
Upper Back
10.3%
Quadriceps
10%
Triceps
8.6%
Glutes
8.1%
Lats
7.2%
Abs
6.9%
Biceps
5.5%
Chest
5.3%
Middle Delts
4.6%
Calves
4.6%
Front Delts
4.5%
Lower Back
4.2%
Forearms
2.9%
Abductors
2.6%
Adductors
2.3%
Rear Delts
1.9%
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
2
1
6-8 reps
6-8 reps
RPE 8.5
RPE 9.5
2
Incline Bench Press (Smith Machine)
3
6-8 reps
RPE 8.5
3
Lat Pulldown
2
1
6-8 reps
6-8 reps
RPE 8.5
RPE 9.5
4
Chest Press (Machine)
2
6-10 reps
RPE 9
5
Single Arm High Row (Cable)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
6
Kelso Shrug
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
7
Cable Crunch
2
1
6-12 reps
6-12 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
2
1
6-8 reps
6-8 reps
RPE 8.5
RPE 9.5
2
Incline Bench Press (Smith Machine)
3
6-8 reps
RPE 8.5
3
Lat Pulldown
2
1
6-8 reps
6-8 reps
RPE 8.5
RPE 9.5
4
Chest Press (Machine)
2
6-10 reps
RPE 9
5
Single Arm High Row (Cable)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
6
Kelso Shrug
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
7
Cable Crunch
2
1
6-12 reps
6-12 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
2
1
6-8 reps
6-8 reps
RPE 8.5
RPE 9.5
2
Incline Bench Press (Smith Machine)
3
6-8 reps
RPE 8.5
3
Lat Pulldown
2
1
6-8 reps
6-8 reps
RPE 8.5
RPE 9.5
4
Chest Press (Machine)
2
6-10 reps
RPE 9
5
Single Arm High Row (Cable)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
6
Kelso Shrug
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
7
Cable Crunch
2
1
6-12 reps
6-12 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
2
1
6-8 reps
6-8 reps
RPE 8.5
RPE 9.5
2
Incline Bench Press (Smith Machine)
3
6-8 reps
RPE 8.5
3
Lat Pulldown
2
1
6-8 reps
6-8 reps
RPE 8.5
RPE 9.5
4
Chest Press (Machine)
2
6-10 reps
RPE 9
5
Single Arm High Row (Cable)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
6
Kelso Shrug
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
7
Cable Crunch
2
1
6-12 reps
6-12 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
2
1
6-8 reps
6-8 reps
RPE 8.5
RPE 9.5
2
Incline Bench Press (Smith Machine)
3
6-8 reps
RPE 8.5
3
Lat Pulldown
2
1
6-8 reps
6-8 reps
RPE 8.5
RPE 9.5
4
Chest Press (Machine)
2
6-10 reps
RPE 9
5
Single Arm High Row (Cable)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
6
Kelso Shrug
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
7
Cable Crunch
2
1
6-12 reps
6-12 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
2
1
6-8 reps
6-8 reps
RPE 8.5
RPE 9.5
2
Incline Bench Press (Smith Machine)
3
6-8 reps
RPE 8.5
3
Lat Pulldown
2
1
6-8 reps
6-8 reps
RPE 8.5
RPE 9.5
4
Chest Press (Machine)
2
6-10 reps
RPE 9
5
Single Arm High Row (Cable)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
6
Kelso Shrug
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
7
Cable Crunch
2
1
6-12 reps
6-12 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
2
1
6-8 reps
6-8 reps
RPE 8.5
RPE 9.5
2
Incline Bench Press (Smith Machine)
3
6-8 reps
RPE 8.5
3
Lat Pulldown
2
1
6-8 reps
6-8 reps
RPE 8.5
RPE 9.5
4
Chest Press (Machine)
2
6-10 reps
RPE 9
5
Single Arm High Row (Cable)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
6
Kelso Shrug
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
7
Cable Crunch
2
1
6-12 reps
6-12 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
2
1
6-8 reps
6-8 reps
RPE 8.5
RPE 9.5
2
Incline Bench Press (Smith Machine)
3
6-8 reps
RPE 8.5
3
Lat Pulldown
2
1
6-8 reps
6-8 reps
RPE 8.5
RPE 9.5
4
Chest Press (Machine)
2
6-10 reps
RPE 9
5
Single Arm High Row (Cable)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
6
Kelso Shrug
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
7
Cable Crunch
2
1
6-12 reps
6-12 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Lying Bicep Curl
3
6-10 reps
RPE 9
1B
Skull Crusher (Dumbbell)
3
6-10 reps
RPE 9
2
Preacher Curl (Dumbbell)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
3
Overhead Tricep Extension (Cable)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
4
Partial Lateral Raise (Cable)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
5
Single Arm Rear Delt Fly (Cable)
1
1
10-14 reps
10-14 reps
RPE 9
RPE 10
6A
Reverse Wrist Curl (Dumbbell)
1
1
6-12 reps
6-12 reps
RPE 9
RPE 10
6B
Wrist Curls
1
1
6-12 reps
6-12 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Lying Bicep Curl
3
6-10 reps
RPE 9
1B
Skull Crusher (Dumbbell)
3
6-10 reps
RPE 9
2
Preacher Curl (Dumbbell)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
3
Overhead Tricep Extension (Cable)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
4
Partial Lateral Raise (Cable)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
5
Single Arm Rear Delt Fly (Cable)
1
1
10-14 reps
10-14 reps
RPE 9
RPE 10
6A
Reverse Wrist Curl (Dumbbell)
1
1
6-12 reps
6-12 reps
RPE 9
RPE 10
6B
Wrist Curls
1
1
6-12 reps
6-12 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Lying Bicep Curl
3
6-10 reps
RPE 9
1B
Skull Crusher (Dumbbell)
3
6-10 reps
RPE 9
2
Preacher Curl (Dumbbell)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
3
Overhead Tricep Extension (Cable)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
4
Partial Lateral Raise (Cable)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
5
Single Arm Rear Delt Fly (Cable)
1
1
10-14 reps
10-14 reps
RPE 9
RPE 10
6A
Reverse Wrist Curl (Dumbbell)
1
1
6-12 reps
6-12 reps
RPE 9
RPE 10
6B
Wrist Curls
1
1
6-12 reps
6-12 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Lying Bicep Curl
3
6-10 reps
RPE 9
1B
Skull Crusher (Dumbbell)
3
6-10 reps
RPE 9
2
Preacher Curl (Dumbbell)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
3
Overhead Tricep Extension (Cable)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
4
Partial Lateral Raise (Cable)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
5
Single Arm Rear Delt Fly (Cable)
1
1
10-14 reps
10-14 reps
RPE 9
RPE 10
6A
Reverse Wrist Curl (Dumbbell)
1
1
6-12 reps
6-12 reps
RPE 9
RPE 10
6B
Wrist Curls
1
1
6-12 reps
6-12 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Lying Bicep Curl
3
6-10 reps
RPE 9
1B
Skull Crusher (Dumbbell)
3
6-10 reps
RPE 9
2
Preacher Curl (Dumbbell)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
3
Overhead Tricep Extension (Cable)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
4
Partial Lateral Raise (Cable)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
5
Single Arm Rear Delt Fly (Cable)
1
1
10-14 reps
10-14 reps
RPE 9
RPE 10
6A
Reverse Wrist Curl (Dumbbell)
1
1
6-12 reps
6-12 reps
RPE 9
RPE 10
6B
Wrist Curls
1
1
6-12 reps
6-12 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Lying Bicep Curl
3
6-10 reps
RPE 9
1B
Skull Crusher (Dumbbell)
3
6-10 reps
RPE 9
2
Preacher Curl (Dumbbell)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
3
Overhead Tricep Extension (Cable)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
4
Partial Lateral Raise (Cable)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
5
Single Arm Rear Delt Fly (Cable)
1
1
10-14 reps
10-14 reps
RPE 9
RPE 10
6A
Reverse Wrist Curl (Dumbbell)
1
1
6-12 reps
6-12 reps
RPE 9
RPE 10
6B
Wrist Curls
1
1
6-12 reps
6-12 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Lying Bicep Curl
3
6-10 reps
RPE 9
1B
Skull Crusher (Dumbbell)
3
6-10 reps
RPE 9
2
Preacher Curl (Dumbbell)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
3
Overhead Tricep Extension (Cable)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
4
Partial Lateral Raise (Cable)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
5
Single Arm Rear Delt Fly (Cable)
1
1
10-14 reps
10-14 reps
RPE 9
RPE 10
6A
Reverse Wrist Curl (Dumbbell)
1
1
6-12 reps
6-12 reps
RPE 9
RPE 10
6B
Wrist Curls
1
1
6-12 reps
6-12 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Lying Bicep Curl
3
6-10 reps
RPE 9
1B
Skull Crusher (Dumbbell)
3
6-10 reps
RPE 9
2
Preacher Curl (Dumbbell)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
3
Overhead Tricep Extension (Cable)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
4
Partial Lateral Raise (Cable)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
5
Single Arm Rear Delt Fly (Cable)
1
1
10-14 reps
10-14 reps
RPE 9
RPE 10
6A
Reverse Wrist Curl (Dumbbell)
1
1
6-12 reps
6-12 reps
RPE 9
RPE 10
6B
Wrist Curls
1
1
6-12 reps
6-12 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
3
1
6-10 reps
6-10 reps
RPE 9
RPE 10
2
Leg Press (45 Degrees)
2
6-8 reps
RPE 8
3
Hack Squat
3
6-8 reps
RPE 8
4
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 8
5A
Leg Curl
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
5B
Reverse Nordic Curl
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
6A
Hip Abductor (Machine)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
6B
Hip Adductor (Machine)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
3
1
6-10 reps
6-10 reps
RPE 9
RPE 10
2
Leg Press (45 Degrees)
2
6-8 reps
RPE 8
3
Hack Squat
3
6-8 reps
RPE 8
4
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 8
5A
Leg Curl
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
5B
Reverse Nordic Curl
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
6A
Hip Abductor (Machine)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
6B
Hip Adductor (Machine)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
3
1
6-10 reps
6-10 reps
RPE 9
RPE 10
2
Leg Press (45 Degrees)
2
6-8 reps
RPE 8
3
Hack Squat
3
6-8 reps
RPE 8
4
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 8
5A
Leg Curl
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
5B
Reverse Nordic Curl
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
6A
Hip Abductor (Machine)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
6B
Hip Adductor (Machine)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
3
1
6-10 reps
6-10 reps
RPE 9
RPE 10
2
Leg Press (45 Degrees)
2
6-8 reps
RPE 8
3
Hack Squat
3
6-8 reps
RPE 8
4
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 8
5A
Leg Curl
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
5B
Reverse Nordic Curl
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
6A
Hip Abductor (Machine)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
6B
Hip Adductor (Machine)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
3
1
6-10 reps
6-10 reps
RPE 9
RPE 10
2
Leg Press (45 Degrees)
2
6-8 reps
RPE 8
3
Hack Squat
3
6-8 reps
RPE 8
4
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 8
5A
Leg Curl
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
5B
Reverse Nordic Curl
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
6A
Hip Abductor (Machine)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
6B
Hip Adductor (Machine)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
3
1
6-10 reps
6-10 reps
RPE 9
RPE 10
2
Leg Press (45 Degrees)
2
6-8 reps
RPE 8
3
Hack Squat
3
6-8 reps
RPE 8
4
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 8
5A
Leg Curl
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
5B
Reverse Nordic Curl
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
6A
Hip Abductor (Machine)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
6B
Hip Adductor (Machine)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
3
1
6-10 reps
6-10 reps
RPE 9
RPE 10
2
Leg Press (45 Degrees)
2
6-8 reps
RPE 8
3
Hack Squat
3
6-8 reps
RPE 8
4
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 8
5A
Leg Curl
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
5B
Reverse Nordic Curl
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
6A
Hip Abductor (Machine)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
6B
Hip Adductor (Machine)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
3
1
6-10 reps
6-10 reps
RPE 9
RPE 10
2
Leg Press (45 Degrees)
2
6-8 reps
RPE 8
3
Hack Squat
3
6-8 reps
RPE 8
4
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 8
5A
Leg Curl
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
5B
Reverse Nordic Curl
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
6A
Hip Abductor (Machine)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
6B
Hip Adductor (Machine)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 8.5
1B
Chest Supported Row (Dumbbell)
2
1
6-10 reps
6-10 reps
RPE 8.5
RPE 9.5
2
Dip (Weighted)
2
8-10 reps
RPE 8.5
3
Lat Pulldown (Neutral Grip)
2
1
6-10 reps
6-10 reps
RPE 8.5
RPE 9.5
4
Shrug (Dumbbell)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
5A
Overhead Tricep Extension (Cable)
2
1
6-10 reps
6-10 reps
RPE 9
RPE 10
5B
Bayesian Curl
2
1
6-10 reps
6-10 reps
RPE 9
RPE 10
6
Modified Dragon Fly
2
1
6-12 reps
6-12 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 8.5
1B
Chest Supported Row (Dumbbell)
2
1
6-10 reps
6-10 reps
RPE 8.5
RPE 9.5
2
Dip (Weighted)
2
8-10 reps
RPE 8.5
3
Lat Pulldown (Neutral Grip)
2
1
6-10 reps
6-10 reps
RPE 8.5
RPE 9.5
4
Shrug (Dumbbell)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
5A
Overhead Tricep Extension (Cable)
2
1
6-10 reps
6-10 reps
RPE 9
RPE 10
5B
Bayesian Curl
2
1
6-10 reps
6-10 reps
RPE 9
RPE 10
6
Modified Dragon Fly
2
1
6-12 reps
6-12 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 8.5
1B
Chest Supported Row (Dumbbell)
2
1
6-10 reps
6-10 reps
RPE 8.5
RPE 9.5
2
Dip (Weighted)
2
8-10 reps
RPE 8.5
3
Lat Pulldown (Neutral Grip)
2
1
6-10 reps
6-10 reps
RPE 8.5
RPE 9.5
4
Shrug (Dumbbell)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
5A
Overhead Tricep Extension (Cable)
2
1
6-10 reps
6-10 reps
RPE 9
RPE 10
5B
Bayesian Curl
2
1
6-10 reps
6-10 reps
RPE 9
RPE 10
6
Modified Dragon Fly
2
1
6-12 reps
6-12 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 8.5
1B
Chest Supported Row (Dumbbell)
2
1
6-10 reps
6-10 reps
RPE 8.5
RPE 9.5
2
Dip (Weighted)
2
8-10 reps
RPE 8.5
3
Lat Pulldown (Neutral Grip)
2
1
6-10 reps
6-10 reps
RPE 8.5
RPE 9.5
4
Shrug (Dumbbell)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
5A
Overhead Tricep Extension (Cable)
2
1
6-10 reps
6-10 reps
RPE 9
RPE 10
5B
Bayesian Curl
2
1
6-10 reps
6-10 reps
RPE 9
RPE 10
6
Modified Dragon Fly
2
1
6-12 reps
6-12 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 8.5
1B
Chest Supported Row (Dumbbell)
2
1
6-10 reps
6-10 reps
RPE 8.5
RPE 9.5
2
Dip (Weighted)
2
8-10 reps
RPE 8.5
3
Lat Pulldown (Neutral Grip)
2
1
6-10 reps
6-10 reps
RPE 8.5
RPE 9.5
4
Shrug (Dumbbell)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
5A
Overhead Tricep Extension (Cable)
2
1
6-10 reps
6-10 reps
RPE 9
RPE 10
5B
Bayesian Curl
2
1
6-10 reps
6-10 reps
RPE 9
RPE 10
6
Modified Dragon Fly
2
1
6-12 reps
6-12 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 8.5
1B
Chest Supported Row (Dumbbell)
2
1
6-10 reps
6-10 reps
RPE 8.5
RPE 9.5
2
Dip (Weighted)
2
8-10 reps
RPE 8.5
3
Lat Pulldown (Neutral Grip)
2
1
6-10 reps
6-10 reps
RPE 8.5
RPE 9.5
4
Shrug (Dumbbell)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
5A
Overhead Tricep Extension (Cable)
2
1
6-10 reps
6-10 reps
RPE 9
RPE 10
5B
Bayesian Curl
2
1
6-10 reps
6-10 reps
RPE 9
RPE 10
6
Modified Dragon Fly
2
1
6-12 reps
6-12 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 8.5
1B
Chest Supported Row (Dumbbell)
2
1
6-10 reps
6-10 reps
RPE 8.5
RPE 9.5
2
Dip (Weighted)
2
8-10 reps
RPE 8.5
3
Lat Pulldown (Neutral Grip)
2
1
6-10 reps
6-10 reps
RPE 8.5
RPE 9.5
4
Shrug (Dumbbell)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
5A
Overhead Tricep Extension (Cable)
2
1
6-10 reps
6-10 reps
RPE 9
RPE 10
5B
Bayesian Curl
2
1
6-10 reps
6-10 reps
RPE 9
RPE 10
6
Modified Dragon Fly
2
1
6-12 reps
6-12 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 8.5
1B
Chest Supported Row (Dumbbell)
2
1
6-10 reps
6-10 reps
RPE 8.5
RPE 9.5
2
Dip (Weighted)
2
8-10 reps
RPE 8.5
3
Lat Pulldown (Neutral Grip)
2
1
6-10 reps
6-10 reps
RPE 8.5
RPE 9.5
4
Shrug (Dumbbell)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
5A
Overhead Tricep Extension (Cable)
2
1
6-10 reps
6-10 reps
RPE 9
RPE 10
5B
Bayesian Curl
2
1
6-10 reps
6-10 reps
RPE 9
RPE 10
6
Modified Dragon Fly
2
1
6-12 reps
6-12 reps
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Behind The Back Lateral Raise (Cable)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
2
Calf Raise (Leg Press)
2
2
6-12 reps
6-12 reps
RPE 9
RPE 10
3
Hack Squat
3
6-8 reps
RPE 8
4
Split Squat (Smith Machine)
1
1
6-10 reps
6-10 reps
RPE 8.5
RPE 9.5
5
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 8
6
Leg Extension
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
7
Leg Curl
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
8A
Hip Adductor (Machine)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
8B
Hip Abductor (Machine)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Behind The Back Lateral Raise (Cable)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
2
Calf Raise (Leg Press)
2
2
6-12 reps
6-12 reps
RPE 9
RPE 10
3
Hack Squat
3
6-8 reps
RPE 8
4
Split Squat (Smith Machine)
1
1
6-10 reps
6-10 reps
RPE 8.5
RPE 9.5
5
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 8
6
Leg Extension
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
7
Leg Curl
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
8A
Hip Adductor (Machine)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
8B
Hip Abductor (Machine)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Behind The Back Lateral Raise (Cable)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
2
Calf Raise (Leg Press)
2
2
6-12 reps
6-12 reps
RPE 9
RPE 10
3
Hack Squat
3
6-8 reps
RPE 8
4
Split Squat (Smith Machine)
1
1
6-10 reps
6-10 reps
RPE 8.5
RPE 9.5
5
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 8
6
Leg Extension
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
7
Leg Curl
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
8A
Hip Adductor (Machine)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
8B
Hip Abductor (Machine)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Behind The Back Lateral Raise (Cable)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
2
Calf Raise (Leg Press)
2
2
6-12 reps
6-12 reps
RPE 9
RPE 10
3
Hack Squat
3
6-8 reps
RPE 8
4
Split Squat (Smith Machine)
1
1
6-10 reps
6-10 reps
RPE 8.5
RPE 9.5
5
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 8
6
Leg Extension
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
7
Leg Curl
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
8A
Hip Adductor (Machine)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
8B
Hip Abductor (Machine)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Behind The Back Lateral Raise (Cable)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
2
Calf Raise (Leg Press)
2
2
6-12 reps
6-12 reps
RPE 9
RPE 10
3
Hack Squat
3
6-8 reps
RPE 8
4
Split Squat (Smith Machine)
1
1
6-10 reps
6-10 reps
RPE 8.5
RPE 9.5
5
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 8
6
Leg Extension
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
7
Leg Curl
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
8A
Hip Adductor (Machine)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
8B
Hip Abductor (Machine)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Behind The Back Lateral Raise (Cable)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
2
Calf Raise (Leg Press)
2
2
6-12 reps
6-12 reps
RPE 9
RPE 10
3
Hack Squat
3
6-8 reps
RPE 8
4
Split Squat (Smith Machine)
1
1
6-10 reps
6-10 reps
RPE 8.5
RPE 9.5
5
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 8
6
Leg Extension
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
7
Leg Curl
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
8A
Hip Adductor (Machine)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
8B
Hip Abductor (Machine)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Behind The Back Lateral Raise (Cable)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
2
Calf Raise (Leg Press)
2
2
6-12 reps
6-12 reps
RPE 9
RPE 10
3
Hack Squat
3
6-8 reps
RPE 8
4
Split Squat (Smith Machine)
1
1
6-10 reps
6-10 reps
RPE 8.5
RPE 9.5
5
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 8
6
Leg Extension
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
7
Leg Curl
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
8A
Hip Adductor (Machine)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
8B
Hip Abductor (Machine)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Behind The Back Lateral Raise (Cable)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
2
Calf Raise (Leg Press)
2
2
6-12 reps
6-12 reps
RPE 9
RPE 10
3
Hack Squat
3
6-8 reps
RPE 8
4
Split Squat (Smith Machine)
1
1
6-10 reps
6-10 reps
RPE 8.5
RPE 9.5
5
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 8
6
Leg Extension
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
7
Leg Curl
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
8A
Hip Adductor (Machine)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
8B
Hip Abductor (Machine)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
Week 1
1 / 8 Weeks
Day 2
1A
Lying Bicep Curl
3 Sets
6-10 Reps
@9
1B
Skull Crusher (Dumbbell)
3 Sets
6-10 Reps
@9
2
Preacher Curl (Dumbbell)
1 Set
1 Set
8-12 Reps
8-12 Reps
@9
@10
3
Overhead Tricep Extension (Cable)
1 Set
1 Set
8-12 Reps
8-12 Reps
@9
@10
4
Partial Lateral Raise (Cable)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@9
@10
5
Single Arm Rear Delt Fly (Cable)
1 Set
1 Set
10-14 Reps
10-14 Reps
@9
@10
6A
Reverse Wrist Curl (Dumbbell)
1 Set
1 Set
6-12 Reps
6-12 Reps
@9
@10
6B
Wrist Curls
1 Set
1 Set
6-12 Reps
6-12 Reps
@9
@10
Day 3
1
Calf Raise (Leg Press)
3 Sets
1 Set
6-10 Reps
6-10 Reps
@9
@10
2
Leg Press (45 Degrees)
2 Sets
6-8 Reps
@8
3
Hack Squat
3 Sets
6-8 Reps
@8
4
Romanian Deadlift (Barbell)
3 Sets
6-8 Reps
@8
5A
Leg Curl
2 Sets
1 Set
8-12 Reps
8-12 Reps
@9
@10
5B
Reverse Nordic Curl
2 Sets
1 Set
8-10 Reps
8-10 Reps
@9
@10
6A
Hip Abductor (Machine)
1 Set
1 Set
8-12 Reps
8-12 Reps
@9
@10
6B
Hip Adductor (Machine)
1 Set
1 Set
8-12 Reps
8-12 Reps
@9
@10
Day 4
1A
Incline Bench Press (Dumbbell)
3 Sets
6-10 Reps
@8.5
1B
Chest Supported Row (Dumbbell)
2 Sets
1 Set
6-10 Reps
6-10 Reps
@8.5
@9.5
2
Dip (Weighted)
2 Sets
8-10 Reps
@8.5
3
Lat Pulldown (Neutral Grip)
2 Sets
1 Set
6-10 Reps
6-10 Reps
@8.5
@9.5
4
Shrug (Dumbbell)
1 Set
1 Set
8-12 Reps
8-12 Reps
@9
@10
5A
Overhead Tricep Extension (Cable)
2 Sets
1 Set
6-10 Reps
6-10 Reps
@9
@10
5B
Bayesian Curl
2 Sets
1 Set
6-10 Reps
6-10 Reps
@9
@10
6
Modified Dragon Fly
2 Sets
1 Set
6-12 Reps
6-12 Reps
@9
@10
Day 5
1
Behind The Back Lateral Raise (Cable)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@9
@10
2
Calf Raise (Leg Press)
2 Sets
2 Sets
6-12 Reps
6-12 Reps
@9
@10
3
Hack Squat
3 Sets
6-8 Reps
@8
4
Split Squat (Smith Machine)
1 Set
1 Set
6-10 Reps
6-10 Reps
@8.5
@9.5
5
Romanian Deadlift (Barbell)
3 Sets
6-8 Reps
@8
6
Leg Extension
2 Sets
1 Set
8-12 Reps
8-12 Reps
@9
@10
7
Leg Curl
2 Sets
1 Set
8-12 Reps
8-12 Reps
@9
@10
8A
Hip Adductor (Machine)
1 Set
1 Set
8-12 Reps
8-12 Reps
@9
@10
8B
Hip Abductor (Machine)
1 Set
1 Set
8-12 Reps
8-12 Reps
@9
@10
Day 1
1
Chest Supported Row (Machine)
2 Sets
1 Set
6-8 Reps
6-8 Reps
@8.5
@9.5
2
Incline Bench Press (Smith Machine)
3 Sets
6-8 Reps
@8.5
3
Lat Pulldown
2 Sets
1 Set
6-8 Reps
6-8 Reps
@8.5
@9.5
4
Chest Press (Machine)
2 Sets
6-10 Reps
@9
5
Single Arm High Row (Cable)
1 Set
1 Set
8-10 Reps
8-10 Reps
@9
@10
6
Kelso Shrug
1 Set
1 Set
8-12 Reps
8-12 Reps
@9
@10
7
Cable Crunch
2 Sets
1 Set
6-12 Reps
6-12 Reps
@9
@10