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FatherPhysique - Upper Lower Split

by Tauris F.
3 athletes joined

Program Description

This program will help you build muscle and gain strength with basic movements. It is designed for beginners and intermediates. Run this for as long as you can. Also you can add or swap out exercises for similar movements or variations. For example instead of barbell bench press you can use dumbbell bench press or instead of back squats you can use front squats or leg press

Program Overview

  • Level
    Beginner, Novice, Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Garage Gym
  • Program Length
    18 weeks
  • Time Per Workout
    90 minutes
  • Created
    Aug 07, 2025 02:27
  • Last Edited
    Aug 28, 2025 09:53

Summary

Transform your physique with the FatherPhysique Upper Lower Split program, a comprehensive 18-week journey designed for those ready to commit to a 6-day workout routine. This program expertly alternates between upper and lower body training, incorporating a mix of compound and isolation exercises to maximize strength and muscle growth. With a focus on progressive overload, you'll engage in a variety of movements, including barbell bench presses, front squats, and more, ensuring balanced development across all major muscle groups. Equip your garage gym and get ready to redefine your limits!
Muscle Engagement
Front
Back
MuscleSet
Glutes
10.6%
Front Delts
9.3%
Quadriceps
8.8%
Hamstrings
8.8%
Chest
8.8%
Triceps
8.8%
Abs
7%
Middle Delts
6.6%
Upper Back
5.6%
Lats
5%
Biceps
5%
Calves
4.4%
Adductors
3.5%
Rear Delts
3.1%
Lower Back
2.6%
Forearms
1.3%
Other
0.7%
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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
WEEK 13
WEEK 14
WEEK 15
WEEK 16
WEEK 17
WEEK 18
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
RPE 6.5
2
Barbell Row
3
6-8 reps
RPE 6.5
3
AD Press
3
8-10 reps
RPE 6.5
4
Pull-Up (Neutral Grip, Weighted)
1
6-8 reps
RPE 6.5
5
Chest Fly (Dumbbell)
3
10-12 reps
RPE 6.5
6
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 6.5
7
Bicep Curl (EZ Bar)
3
10-12 reps
RPE 6.5
8
Skull Crusher (Barbell)
3
10-12 reps
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
RPE 6.5
2
Barbell Row
3
6-8 reps
RPE 6.5
3
AD Press
3
8-10 reps
RPE 6.5
4
Pull-Up (Neutral Grip, Weighted)
1
6-8 reps
RPE 6.5
5
Chest Fly (Dumbbell)
3
10-12 reps
RPE 6.5
6
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 6.5
7
Bicep Curl (EZ Bar)
3
10-12 reps
RPE 6.5
8
Skull Crusher (Barbell)
3
10-12 reps
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
RPE 6.5
2
Barbell Row
3
6-8 reps
RPE 6.5
3
AD Press
3
8-10 reps
RPE 6.5
4
Pull-Up (Neutral Grip, Weighted)
1
6-8 reps
RPE 6.5
5
Chest Fly (Dumbbell)
3
10-12 reps
RPE 6.5
6
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 6.5
7
Bicep Curl (EZ Bar)
3
10-12 reps
RPE 6.5
8
Skull Crusher (Barbell)
3
10-12 reps
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
RPE 6.5
2
Barbell Row
3
6-8 reps
RPE 6.5
3
AD Press
3
8-10 reps
RPE 6.5
4
Pull-Up (Neutral Grip, Weighted)
1
6-8 reps
RPE 6.5
5
Chest Fly (Dumbbell)
3
10-12 reps
RPE 6.5
6
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 6.5
7
Bicep Curl (EZ Bar)
3
10-12 reps
RPE 6.5
8
Skull Crusher (Barbell)
3
10-12 reps
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
RPE 6.5
2
Barbell Row
3
6-8 reps
RPE 6.5
3
AD Press
3
8-10 reps
RPE 6.5
4
Pull-Up (Neutral Grip, Weighted)
1
6-8 reps
RPE 6.5
5
Chest Fly (Dumbbell)
3
10-12 reps
RPE 6.5
6
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 6.5
7
Bicep Curl (EZ Bar)
3
10-12 reps
RPE 6.5
8
Skull Crusher (Barbell)
3
10-12 reps
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
RPE 6.5
2
Barbell Row
3
6-8 reps
RPE 6.5
3
AD Press
3
8-10 reps
RPE 6.5
4
Pull-Up (Neutral Grip, Weighted)
1
6-8 reps
RPE 6.5
5
Chest Fly (Dumbbell)
3
10-12 reps
RPE 6.5
6
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 6.5
7
Bicep Curl (EZ Bar)
3
10-12 reps
RPE 6.5
8
Skull Crusher (Barbell)
3
10-12 reps
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
RPE 6.5
2
Barbell Row
3
6-8 reps
RPE 6.5
3
AD Press
3
8-10 reps
RPE 6.5
4
Pull-Up (Neutral Grip, Weighted)
1
6-8 reps
RPE 6.5
5
Chest Fly (Dumbbell)
3
10-12 reps
RPE 6.5
6
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 6.5
7
Bicep Curl (EZ Bar)
3
10-12 reps
RPE 6.5
8
Skull Crusher (Barbell)
3
10-12 reps
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
RPE 6.5
2
Barbell Row
3
6-8 reps
RPE 6.5
3
AD Press
3
8-10 reps
RPE 6.5
4
Pull-Up (Neutral Grip, Weighted)
1
6-8 reps
RPE 6.5
5
Chest Fly (Dumbbell)
3
10-12 reps
RPE 6.5
6
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 6.5
7
Bicep Curl (EZ Bar)
3
10-12 reps
RPE 6.5
8
Skull Crusher (Barbell)
3
10-12 reps
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
RPE 6.5
2
Barbell Row
3
6-8 reps
RPE 6.5
3
AD Press
3
8-10 reps
RPE 6.5
4
Pull-Up (Neutral Grip, Weighted)
1
6-8 reps
RPE 6.5
5
Chest Fly (Dumbbell)
3
10-12 reps
RPE 6.5
6
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 6.5
7
Bicep Curl (EZ Bar)
3
10-12 reps
RPE 6.5
8
Skull Crusher (Barbell)
3
10-12 reps
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
RPE 6.5
2
Barbell Row
3
6-8 reps
RPE 6.5
3
AD Press
3
8-10 reps
RPE 6.5
4
Pull-Up (Neutral Grip, Weighted)
1
6-8 reps
RPE 6.5
5
Chest Fly (Dumbbell)
3
10-12 reps
RPE 6.5
6
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 6.5
7
Bicep Curl (EZ Bar)
3
10-12 reps
RPE 6.5
8
Skull Crusher (Barbell)
3
10-12 reps
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
RPE 6.5
2
Barbell Row
3
6-8 reps
RPE 6.5
3
AD Press
3
8-10 reps
RPE 6.5
4
Pull-Up (Neutral Grip, Weighted)
1
6-8 reps
RPE 6.5
5
Chest Fly (Dumbbell)
3
10-12 reps
RPE 6.5
6
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 6.5
7
Bicep Curl (EZ Bar)
3
10-12 reps
RPE 6.5
8
Skull Crusher (Barbell)
3
10-12 reps
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
RPE 6.5
2
Barbell Row
3
6-8 reps
RPE 6.5
3
AD Press
3
8-10 reps
RPE 6.5
4
Pull-Up (Neutral Grip, Weighted)
1
6-8 reps
RPE 6.5
5
Chest Fly (Dumbbell)
3
10-12 reps
RPE 6.5
6
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 6.5
7
Bicep Curl (EZ Bar)
3
10-12 reps
RPE 6.5
8
Skull Crusher (Barbell)
3
10-12 reps
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
RPE 6.5
2
Barbell Row
3
6-8 reps
RPE 6.5
3
AD Press
3
8-10 reps
RPE 6.5
4
Pull-Up (Neutral Grip, Weighted)
1
6-8 reps
RPE 6.5
5
Chest Fly (Dumbbell)
3
10-12 reps
RPE 6.5
6
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 6.5
7
Bicep Curl (EZ Bar)
3
10-12 reps
RPE 6.5
8
Skull Crusher (Barbell)
3
10-12 reps
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
RPE 6.5
2
Barbell Row
3
6-8 reps
RPE 6.5
3
AD Press
3
8-10 reps
RPE 6.5
4
Pull-Up (Neutral Grip, Weighted)
1
6-8 reps
RPE 6.5
5
Chest Fly (Dumbbell)
3
10-12 reps
RPE 6.5
6
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 6.5
7
Bicep Curl (EZ Bar)
3
10-12 reps
RPE 6.5
8
Skull Crusher (Barbell)
3
10-12 reps
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
RPE 6.5
2
Barbell Row
3
6-8 reps
RPE 6.5
3
AD Press
3
8-10 reps
RPE 6.5
4
Pull-Up (Neutral Grip, Weighted)
1
6-8 reps
RPE 6.5
5
Chest Fly (Dumbbell)
3
10-12 reps
RPE 6.5
6
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 6.5
7
Bicep Curl (EZ Bar)
3
10-12 reps
RPE 6.5
8
Skull Crusher (Barbell)
3
10-12 reps
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
RPE 6.5
2
Barbell Row
3
6-8 reps
RPE 6.5
3
AD Press
3
8-10 reps
RPE 6.5
4
Pull-Up (Neutral Grip, Weighted)
1
6-8 reps
RPE 6.5
5
Chest Fly (Dumbbell)
3
10-12 reps
RPE 6.5
6
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 6.5
7
Bicep Curl (EZ Bar)
3
10-12 reps
RPE 6.5
8
Skull Crusher (Barbell)
3
10-12 reps
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
RPE 6.5
2
Barbell Row
3
6-8 reps
RPE 6.5
3
AD Press
3
8-10 reps
RPE 6.5
4
Pull-Up (Neutral Grip, Weighted)
1
6-8 reps
RPE 6.5
5
Chest Fly (Dumbbell)
3
10-12 reps
RPE 6.5
6
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 6.5
7
Bicep Curl (EZ Bar)
3
10-12 reps
RPE 6.5
8
Skull Crusher (Barbell)
3
10-12 reps
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
RPE 6.5
2
Barbell Row
3
6-8 reps
RPE 6.5
3
AD Press
3
8-10 reps
RPE 6.5
4
Pull-Up (Neutral Grip, Weighted)
1
6-8 reps
RPE 6.5
5
Chest Fly (Dumbbell)
3
10-12 reps
RPE 6.5
6
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 6.5
7
Bicep Curl (EZ Bar)
3
10-12 reps
RPE 6.5
8
Skull Crusher (Barbell)
3
10-12 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
RPE 6.5
2
Stiff Leg Deadlift
3
6-8 reps
RPE 6.5
3
Reverse Lunge (Dumbbell)
3
10-12 reps
RPE 6.5
4
Landmine Twist
3
10-12 reps
RPE 6.5
5
Barbell Calf Raise
3
10-12 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
RPE 6.5
2
Stiff Leg Deadlift
3
6-8 reps
RPE 6.5
3
Reverse Lunge (Dumbbell)
3
10-12 reps
RPE 6.5
4
Landmine Twist
3
10-12 reps
RPE 6.5
5
Barbell Calf Raise
3
10-12 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
RPE 6.5
2
Stiff Leg Deadlift
3
6-8 reps
RPE 6.5
3
Reverse Lunge (Dumbbell)
3
10-12 reps
RPE 6.5
4
Landmine Twist
3
10-12 reps
RPE 6.5
5
Barbell Calf Raise
3
10-12 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
RPE 6.5
2
Stiff Leg Deadlift
3
6-8 reps
RPE 6.5
3
Reverse Lunge (Dumbbell)
3
10-12 reps
RPE 6.5
4
Landmine Twist
3
10-12 reps
RPE 6.5
5
Barbell Calf Raise
3
10-12 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
RPE 6.5
2
Stiff Leg Deadlift
3
6-8 reps
RPE 6.5
3
Reverse Lunge (Dumbbell)
3
10-12 reps
RPE 6.5
4
Landmine Twist
3
10-12 reps
RPE 6.5
5
Barbell Calf Raise
3
10-12 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
RPE 6.5
2
Stiff Leg Deadlift
3
6-8 reps
RPE 6.5
3
Reverse Lunge (Dumbbell)
3
10-12 reps
RPE 6.5
4
Landmine Twist
3
10-12 reps
RPE 6.5
5
Barbell Calf Raise
3
10-12 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
RPE 6.5
2
Stiff Leg Deadlift
3
6-8 reps
RPE 6.5
3
Reverse Lunge (Dumbbell)
3
10-12 reps
RPE 6.5
4
Landmine Twist
3
10-12 reps
RPE 6.5
5
Barbell Calf Raise
3
10-12 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
RPE 6.5
2
Stiff Leg Deadlift
3
6-8 reps
RPE 6.5
3
Reverse Lunge (Dumbbell)
3
10-12 reps
RPE 6.5
4
Landmine Twist
3
10-12 reps
RPE 6.5
5
Barbell Calf Raise
3
10-12 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
RPE 6.5
2
Stiff Leg Deadlift
3
6-8 reps
RPE 6.5
3
Reverse Lunge (Dumbbell)
3
10-12 reps
RPE 6.5
4
Landmine Twist
3
10-12 reps
RPE 6.5
5
Barbell Calf Raise
3
10-12 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
RPE 6.5
2
Stiff Leg Deadlift
3
6-8 reps
RPE 6.5
3
Reverse Lunge (Dumbbell)
3
10-12 reps
RPE 6.5
4
Landmine Twist
3
10-12 reps
RPE 6.5
5
Barbell Calf Raise
3
10-12 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
RPE 6.5
2
Stiff Leg Deadlift
3
6-8 reps
RPE 6.5
3
Reverse Lunge (Dumbbell)
3
10-12 reps
RPE 6.5
4
Landmine Twist
3
10-12 reps
RPE 6.5
5
Barbell Calf Raise
3
10-12 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
RPE 6.5
2
Stiff Leg Deadlift
3
6-8 reps
RPE 6.5
3
Reverse Lunge (Dumbbell)
3
10-12 reps
RPE 6.5
4
Landmine Twist
3
10-12 reps
RPE 6.5
5
Barbell Calf Raise
3
10-12 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
RPE 6.5
2
Stiff Leg Deadlift
3
6-8 reps
RPE 6.5
3
Reverse Lunge (Dumbbell)
3
10-12 reps
RPE 6.5
4
Landmine Twist
3
10-12 reps
RPE 6.5
5
Barbell Calf Raise
3
10-12 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
RPE 6.5
2
Stiff Leg Deadlift
3
6-8 reps
RPE 6.5
3
Reverse Lunge (Dumbbell)
3
10-12 reps
RPE 6.5
4
Landmine Twist
3
10-12 reps
RPE 6.5
5
Barbell Calf Raise
3
10-12 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
RPE 6.5
2
Stiff Leg Deadlift
3
6-8 reps
RPE 6.5
3
Reverse Lunge (Dumbbell)
3
10-12 reps
RPE 6.5
4
Landmine Twist
3
10-12 reps
RPE 6.5
5
Barbell Calf Raise
3
10-12 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
RPE 6.5
2
Stiff Leg Deadlift
3
6-8 reps
RPE 6.5
3
Reverse Lunge (Dumbbell)
3
10-12 reps
RPE 6.5
4
Landmine Twist
3
10-12 reps
RPE 6.5
5
Barbell Calf Raise
3
10-12 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
RPE 6.5
2
Stiff Leg Deadlift
3
6-8 reps
RPE 6.5
3
Reverse Lunge (Dumbbell)
3
10-12 reps
RPE 6.5
4
Landmine Twist
3
10-12 reps
RPE 6.5
5
Barbell Calf Raise
3
10-12 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
RPE 6.5
2
Stiff Leg Deadlift
3
6-8 reps
RPE 6.5
3
Reverse Lunge (Dumbbell)
3
10-12 reps
RPE 6.5
4
Landmine Twist
3
10-12 reps
RPE 6.5
5
Barbell Calf Raise
3
10-12 reps
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
30 mins
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
30 mins
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
30 mins
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
30 mins
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
30 mins
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
30 mins
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
30 mins
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
30 mins
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
30 mins
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
30 mins
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
30 mins
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
30 mins
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
30 mins
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
30 mins
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
30 mins
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
30 mins
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
30 mins
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
30 mins
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
RPE 6.5
2
Barbell Row
3
6-8 reps
RPE 6.5
3
AD Press
3
8-10 reps
RPE 6.5
4
Pull-Up (Neutral Grip, Weighted)
1
6-8 reps
RPE 6.5
5
Chest Fly (Dumbbell)
3
10-12 reps
RPE 6.5
6
Bicep Curl (EZ Bar)
3
10-12 reps
RPE 6.5
7
Overhead Extension (EZ Bar)
3
10-12 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
RPE 6.5
2
Barbell Row
3
6-8 reps
RPE 6.5
3
AD Press
3
8-10 reps
RPE 6.5
4
Pull-Up (Neutral Grip, Weighted)
1
6-8 reps
RPE 6.5
5
Chest Fly (Dumbbell)
3
10-12 reps
RPE 6.5
6
Bicep Curl (EZ Bar)
3
10-12 reps
RPE 6.5
7
Overhead Extension (EZ Bar)
3
10-12 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
RPE 6.5
2
Barbell Row
3
6-8 reps
RPE 6.5
3
AD Press
3
8-10 reps
RPE 6.5
4
Pull-Up (Neutral Grip, Weighted)
1
6-8 reps
RPE 6.5
5
Chest Fly (Dumbbell)
3
10-12 reps
RPE 6.5
6
Bicep Curl (EZ Bar)
3
10-12 reps
RPE 6.5
7
Overhead Extension (EZ Bar)
3
10-12 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
RPE 6.5
2
Barbell Row
3
6-8 reps
RPE 6.5
3
AD Press
3
8-10 reps
RPE 6.5
4
Pull-Up (Neutral Grip, Weighted)
1
6-8 reps
RPE 6.5
5
Chest Fly (Dumbbell)
3
10-12 reps
RPE 6.5
6
Bicep Curl (EZ Bar)
3
10-12 reps
RPE 6.5
7
Overhead Extension (EZ Bar)
3
10-12 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
RPE 6.5
2
Barbell Row
3
6-8 reps
RPE 6.5
3
AD Press
3
8-10 reps
RPE 6.5
4
Pull-Up (Neutral Grip, Weighted)
1
6-8 reps
RPE 6.5
5
Chest Fly (Dumbbell)
3
10-12 reps
RPE 6.5
6
Bicep Curl (EZ Bar)
3
10-12 reps
RPE 6.5
7
Overhead Extension (EZ Bar)
3
10-12 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
RPE 6.5
2
Barbell Row
3
6-8 reps
RPE 6.5
3
AD Press
3
8-10 reps
RPE 6.5
4
Pull-Up (Neutral Grip, Weighted)
1
6-8 reps
RPE 6.5
5
Chest Fly (Dumbbell)
3
10-12 reps
RPE 6.5
6
Bicep Curl (EZ Bar)
3
10-12 reps
RPE 6.5
7
Overhead Extension (EZ Bar)
3
10-12 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
RPE 6.5
2
Barbell Row
3
6-8 reps
RPE 6.5
3
AD Press
3
8-10 reps
RPE 6.5
4
Pull-Up (Neutral Grip, Weighted)
1
6-8 reps
RPE 6.5
5
Chest Fly (Dumbbell)
3
10-12 reps
RPE 6.5
6
Bicep Curl (EZ Bar)
3
10-12 reps
RPE 6.5
7
Overhead Extension (EZ Bar)
3
10-12 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
RPE 6.5
2
Barbell Row
3
6-8 reps
RPE 6.5
3
AD Press
3
8-10 reps
RPE 6.5
4
Pull-Up (Neutral Grip, Weighted)
1
6-8 reps
RPE 6.5
5
Chest Fly (Dumbbell)
3
10-12 reps
RPE 6.5
6
Bicep Curl (EZ Bar)
3
10-12 reps
RPE 6.5
7
Overhead Extension (EZ Bar)
3
10-12 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
RPE 6.5
2
Barbell Row
3
6-8 reps
RPE 6.5
3
AD Press
3
8-10 reps
RPE 6.5
4
Pull-Up (Neutral Grip, Weighted)
1
6-8 reps
RPE 6.5
5
Chest Fly (Dumbbell)
3
10-12 reps
RPE 6.5
6
Bicep Curl (EZ Bar)
3
10-12 reps
RPE 6.5
7
Overhead Extension (EZ Bar)
3
10-12 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
RPE 6.5
2
Barbell Row
3
6-8 reps
RPE 6.5
3
AD Press
3
8-10 reps
RPE 6.5
4
Pull-Up (Neutral Grip, Weighted)
1
6-8 reps
RPE 6.5
5
Chest Fly (Dumbbell)
3
10-12 reps
RPE 6.5
6
Bicep Curl (EZ Bar)
3
10-12 reps
RPE 6.5
7
Overhead Extension (EZ Bar)
3
10-12 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
RPE 6.5
2
Barbell Row
3
6-8 reps
RPE 6.5
3
AD Press
3
8-10 reps
RPE 6.5
4
Pull-Up (Neutral Grip, Weighted)
1
6-8 reps
RPE 6.5
5
Chest Fly (Dumbbell)
3
10-12 reps
RPE 6.5
6
Bicep Curl (EZ Bar)
3
10-12 reps
RPE 6.5
7
Overhead Extension (EZ Bar)
3
10-12 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
RPE 6.5
2
Barbell Row
3
6-8 reps
RPE 6.5
3
AD Press
3
8-10 reps
RPE 6.5
4
Pull-Up (Neutral Grip, Weighted)
1
6-8 reps
RPE 6.5
5
Chest Fly (Dumbbell)
3
10-12 reps
RPE 6.5
6
Bicep Curl (EZ Bar)
3
10-12 reps
RPE 6.5
7
Overhead Extension (EZ Bar)
3
10-12 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
RPE 6.5
2
Barbell Row
3
6-8 reps
RPE 6.5
3
AD Press
3
8-10 reps
RPE 6.5
4
Pull-Up (Neutral Grip, Weighted)
1
6-8 reps
RPE 6.5
5
Chest Fly (Dumbbell)
3
10-12 reps
RPE 6.5
6
Bicep Curl (EZ Bar)
3
10-12 reps
RPE 6.5
7
Overhead Extension (EZ Bar)
3
10-12 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
RPE 6.5
2
Barbell Row
3
6-8 reps
RPE 6.5
3
AD Press
3
8-10 reps
RPE 6.5
4
Pull-Up (Neutral Grip, Weighted)
1
6-8 reps
RPE 6.5
5
Chest Fly (Dumbbell)
3
10-12 reps
RPE 6.5
6
Bicep Curl (EZ Bar)
3
10-12 reps
RPE 6.5
7
Overhead Extension (EZ Bar)
3
10-12 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
RPE 6.5
2
Barbell Row
3
6-8 reps
RPE 6.5
3
AD Press
3
8-10 reps
RPE 6.5
4
Pull-Up (Neutral Grip, Weighted)
1
6-8 reps
RPE 6.5
5
Chest Fly (Dumbbell)
3
10-12 reps
RPE 6.5
6
Bicep Curl (EZ Bar)
3
10-12 reps
RPE 6.5
7
Overhead Extension (EZ Bar)
3
10-12 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
RPE 6.5
2
Barbell Row
3
6-8 reps
RPE 6.5
3
AD Press
3
8-10 reps
RPE 6.5
4
Pull-Up (Neutral Grip, Weighted)
1
6-8 reps
RPE 6.5
5
Chest Fly (Dumbbell)
3
10-12 reps
RPE 6.5
6
Bicep Curl (EZ Bar)
3
10-12 reps
RPE 6.5
7
Overhead Extension (EZ Bar)
3
10-12 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
RPE 6.5
2
Barbell Row
3
6-8 reps
RPE 6.5
3
AD Press
3
8-10 reps
RPE 6.5
4
Pull-Up (Neutral Grip, Weighted)
1
6-8 reps
RPE 6.5
5
Chest Fly (Dumbbell)
3
10-12 reps
RPE 6.5
6
Bicep Curl (EZ Bar)
3
10-12 reps
RPE 6.5
7
Overhead Extension (EZ Bar)
3
10-12 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
RPE 6.5
2
Barbell Row
3
6-8 reps
RPE 6.5
3
AD Press
3
8-10 reps
RPE 6.5
4
Pull-Up (Neutral Grip, Weighted)
1
6-8 reps
RPE 6.5
5
Chest Fly (Dumbbell)
3
10-12 reps
RPE 6.5
6
Bicep Curl (EZ Bar)
3
10-12 reps
RPE 6.5
7
Overhead Extension (EZ Bar)
3
10-12 reps
RPE 7.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
RPE 6.5
2
Stiff Leg Deadlift
3
6-8 reps
RPE 6.5
3
Reverse Lunge (Dumbbell)
3
10-12 reps
RPE 6.5
4
Landmine Twist
3
10-12 reps
RPE 6.5
5
Barbell Calf Raise
3
10-12 reps
RPE 6.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
RPE 6.5
2
Stiff Leg Deadlift
3
6-8 reps
RPE 6.5
3
Reverse Lunge (Dumbbell)
3
10-12 reps
RPE 6.5
4
Landmine Twist
3
10-12 reps
RPE 6.5
5
Barbell Calf Raise
3
10-12 reps
RPE 6.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
RPE 6.5
2
Stiff Leg Deadlift
3
6-8 reps
RPE 6.5
3
Reverse Lunge (Dumbbell)
3
10-12 reps
RPE 6.5
4
Landmine Twist
3
10-12 reps
RPE 6.5
5
Barbell Calf Raise
3
10-12 reps
RPE 6.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
RPE 6.5
2
Stiff Leg Deadlift
3
6-8 reps
RPE 6.5
3
Reverse Lunge (Dumbbell)
3
10-12 reps
RPE 6.5
4
Landmine Twist
3
10-12 reps
RPE 6.5
5
Barbell Calf Raise
3
10-12 reps
RPE 6.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
RPE 6.5
2
Stiff Leg Deadlift
3
6-8 reps
RPE 6.5
3
Reverse Lunge (Dumbbell)
3
10-12 reps
RPE 6.5
4
Landmine Twist
3
10-12 reps
RPE 6.5
5
Barbell Calf Raise
3
10-12 reps
RPE 6.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
RPE 6.5
2
Stiff Leg Deadlift
3
6-8 reps
RPE 6.5
3
Reverse Lunge (Dumbbell)
3
10-12 reps
RPE 6.5
4
Landmine Twist
3
10-12 reps
RPE 6.5
5
Barbell Calf Raise
3
10-12 reps
RPE 6.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
RPE 6.5
2
Stiff Leg Deadlift
3
6-8 reps
RPE 6.5
3
Reverse Lunge (Dumbbell)
3
10-12 reps
RPE 6.5
4
Landmine Twist
3
10-12 reps
RPE 6.5
5
Barbell Calf Raise
3
10-12 reps
RPE 6.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
RPE 6.5
2
Stiff Leg Deadlift
3
6-8 reps
RPE 6.5
3
Reverse Lunge (Dumbbell)
3
10-12 reps
RPE 6.5
4
Landmine Twist
3
10-12 reps
RPE 6.5
5
Barbell Calf Raise
3
10-12 reps
RPE 6.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
RPE 6.5
2
Stiff Leg Deadlift
3
6-8 reps
RPE 6.5
3
Reverse Lunge (Dumbbell)
3
10-12 reps
RPE 6.5
4
Landmine Twist
3
10-12 reps
RPE 6.5
5
Barbell Calf Raise
3
10-12 reps
RPE 6.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
RPE 6.5
2
Stiff Leg Deadlift
3
6-8 reps
RPE 6.5
3
Reverse Lunge (Dumbbell)
3
10-12 reps
RPE 6.5
4
Landmine Twist
3
10-12 reps
RPE 6.5
5
Barbell Calf Raise
3
10-12 reps
RPE 6.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
RPE 6.5
2
Stiff Leg Deadlift
3
6-8 reps
RPE 6.5
3
Reverse Lunge (Dumbbell)
3
10-12 reps
RPE 6.5
4
Landmine Twist
3
10-12 reps
RPE 6.5
5
Barbell Calf Raise
3
10-12 reps
RPE 6.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
RPE 6.5
2
Stiff Leg Deadlift
3
6-8 reps
RPE 6.5
3
Reverse Lunge (Dumbbell)
3
10-12 reps
RPE 6.5
4
Landmine Twist
3
10-12 reps
RPE 6.5
5
Barbell Calf Raise
3
10-12 reps
RPE 6.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
RPE 6.5
2
Stiff Leg Deadlift
3
6-8 reps
RPE 6.5
3
Reverse Lunge (Dumbbell)
3
10-12 reps
RPE 6.5
4
Landmine Twist
3
10-12 reps
RPE 6.5
5
Barbell Calf Raise
3
10-12 reps
RPE 6.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
RPE 6.5
2
Stiff Leg Deadlift
3
6-8 reps
RPE 6.5
3
Reverse Lunge (Dumbbell)
3
10-12 reps
RPE 6.5
4
Landmine Twist
3
10-12 reps
RPE 6.5
5
Barbell Calf Raise
3
10-12 reps
RPE 6.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
RPE 6.5
2
Stiff Leg Deadlift
3
6-8 reps
RPE 6.5
3
Reverse Lunge (Dumbbell)
3
10-12 reps
RPE 6.5
4
Landmine Twist
3
10-12 reps
RPE 6.5
5
Barbell Calf Raise
3
10-12 reps
RPE 6.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
RPE 6.5
2
Stiff Leg Deadlift
3
6-8 reps
RPE 6.5
3
Reverse Lunge (Dumbbell)
3
10-12 reps
RPE 6.5
4
Landmine Twist
3
10-12 reps
RPE 6.5
5
Barbell Calf Raise
3
10-12 reps
RPE 6.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
RPE 6.5
2
Stiff Leg Deadlift
3
6-8 reps
RPE 6.5
3
Reverse Lunge (Dumbbell)
3
10-12 reps
RPE 6.5
4
Landmine Twist
3
10-12 reps
RPE 6.5
5
Barbell Calf Raise
3
10-12 reps
RPE 6.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
RPE 6.5
2
Stiff Leg Deadlift
3
6-8 reps
RPE 6.5
3
Reverse Lunge (Dumbbell)
3
10-12 reps
RPE 6.5
4
Landmine Twist
3
10-12 reps
RPE 6.5
5
Barbell Calf Raise
3
10-12 reps
RPE 6.5
Day 6
No exercises added to this day
Week 1
1 / 18 Weeks
Day 3
1
Walk
1 Set
30 mins
@7
Day 6
No exercises added to this day
Day 2
1
Squat (Barbell)
3 Sets
6-8 Reps
@6.5
2
Stiff Leg Deadlift
3 Sets
6-8 Reps
@6.5
3
Reverse Lunge (Dumbbell)
3 Sets
10-12 Reps
@6.5
4
Landmine Twist
3 Sets
10-12 Reps
@6.5
5
Barbell Calf Raise
3 Sets
10-12 Reps
@6.5
Day 1
1
Bench Press (Barbell)
3 Sets
6-8 Reps
@6.5
2
Barbell Row
3 Sets
6-8 Reps
@6.5
3
AD Press
3 Sets
8-10 Reps
@6.5
4
Pull-Up (Neutral Grip, Weighted)
1 Set
6-8 Reps
@6.5
5
Chest Fly (Dumbbell)
3 Sets
10-12 Reps
@6.5
6
Lateral Raise (Dumbbell)
3 Sets
10-12 Reps
@6.5
7
Bicep Curl (EZ Bar)
3 Sets
10-12 Reps
@6.5
8
Skull Crusher (Barbell)
3 Sets
10-12 Reps
@6.5
Day 4
1
Bench Press (Barbell)
3 Sets
6-8 Reps
@6.5
2
Barbell Row
3 Sets
6-8 Reps
@6.5
3
AD Press
3 Sets
8-10 Reps
@6.5
4
Pull-Up (Neutral Grip, Weighted)
1 Set
6-8 Reps
@6.5
5
Chest Fly (Dumbbell)
3 Sets
10-12 Reps
@6.5
6
Bicep Curl (EZ Bar)
3 Sets
10-12 Reps
@6.5
7
Overhead Extension (EZ Bar)
3 Sets
10-12 Reps
@7.5
Day 5
1
Squat (Barbell)
3 Sets
6-8 Reps
@6.5
2
Stiff Leg Deadlift
3 Sets
6-8 Reps
@6.5
3
Reverse Lunge (Dumbbell)
3 Sets
10-12 Reps
@6.5
4
Landmine Twist
3 Sets
10-12 Reps
@6.5
5
Barbell Calf Raise
3 Sets
10-12 Reps
@6.5