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5 Day Upper Lower/Arnold

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1 athletes joined

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 20, 2025 06:27

Summary

Transform your physique with the 5 Day Upper Lower/Arnold program, a comprehensive 8-week training plan designed for those ready to push their limits. This program splits your workouts into focused upper and lower body sessions, ensuring balanced muscle development and optimal recovery. With five training days each week, you'll engage in targeted exercises like supersets for arms and shoulders, and dynamic leg routines, all tailored to build strength and muscle. Perfect for garage gym enthusiasts, this plan will elevate your training and help you achieve your fitness goals. Get ready to unleash your potential!
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
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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