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BoostcampPNG

High intensity Anterior Posterior split

by Thomas G.

Program Description

This 4-day program can be used by anyone who wants to build muscle in the gym. You train every muscle twice a week, and you don’t need to motivate yourself for a leg day, since you hit legs and upper body on the same day ;). So if you want to build muscle efficiently and don’t want a dedicated leg day, use this split!

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    90 minutes
  • Created
    Nov 14, 2025 07:18
  • Last Edited
    Dec 15, 2025 06:14
Muscle Engagement
Front
Back
MuscleSet
Triceps
13.2%
Biceps
9.8%
Lats
9.6%
Upper Back
9.1%
Chest
8.4%
Hamstrings
8.2%
Front Delts
8.2%
Quadriceps
7.7%
Middle Delts
6.1%
Forearms
4.9%
Abs
4%
Glutes
3.5%
Adductors
3.5%
Lower Back
2.8%
Abductors
0.7%
Rear Delts
0.5%
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6-10 reps
RPE 10
2
Incline Bench Press (Dumbbell)
2
6-10 reps
RPE 10
3
Chest Fly (Cable)
2
6-10 reps
RPE 10
4
Seated Shoulder Press (Dumbbell)
2
6-10 reps
RPE 10
5
Preacher Curl (Barbell)
2
6-10 reps
RPE 10
6
Hammer Curl (Cable)
2
6-10 reps
RPE 10
7
Leg Press
2
6-10 reps
RPE 10
8
Leg Extension
1
1
6-10 reps
6-10 reps
RPE 10
RPE 10
9
Wrist Curls
2
6-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6-10 reps
RPE 10
2
Incline Bench Press (Dumbbell)
2
6-10 reps
RPE 10
3
Chest Fly (Cable)
2
6-10 reps
RPE 10
4
Seated Shoulder Press (Dumbbell)
2
6-10 reps
RPE 10
5
Preacher Curl (Barbell)
2
6-10 reps
RPE 10
6
Hammer Curl (Cable)
2
6-10 reps
RPE 10
7
Leg Press
2
6-10 reps
RPE 10
8
Leg Extension
1
1
6-10 reps
6-10 reps
RPE 10
RPE 10
9
Wrist Curls
2
6-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6-10 reps
RPE 10
2
Incline Bench Press (Dumbbell)
2
6-10 reps
RPE 10
3
Chest Fly (Cable)
2
6-10 reps
RPE 10
4
Seated Shoulder Press (Dumbbell)
2
6-10 reps
RPE 10
5
Preacher Curl (Barbell)
2
6-10 reps
RPE 10
6
Hammer Curl (Cable)
2
6-10 reps
RPE 10
7
Leg Press
2
6-10 reps
RPE 10
8
Leg Extension
1
1
6-10 reps
6-10 reps
RPE 10
RPE 10
9
Wrist Curls
2
6-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6-10 reps
RPE 10
2
Incline Bench Press (Dumbbell)
2
6-10 reps
RPE 10
3
Seated Shoulder Press (Dumbbell)
2
6-10 reps
RPE 10
4
Preacher Curl (Barbell)
2
6-10 reps
RPE 10
5
Hammer Curl (Cable)
2
6-10 reps
RPE 10
6
Leg Press
2
6-10 reps
RPE 10
7
Leg Extension
1
1
6-10 reps
6-10 reps
RPE 10
RPE 10
8
Wrist Curls
2
6-15 reps
RPE 10
9
Abs Crunch (Machine)
2
6-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6-10 reps
RPE 10
2
Incline Bench Press (Dumbbell)
2
6-10 reps
RPE 10
3
Seated Shoulder Press (Dumbbell)
2
6-10 reps
RPE 10
4
Preacher Curl (Barbell)
2
6-10 reps
RPE 10
5
Hammer Curl (Cable)
2
6-10 reps
RPE 10
6
Leg Press
2
6-10 reps
RPE 10
7
Leg Extension
1
1
6-10 reps
6-10 reps
RPE 10
RPE 10
8
Wrist Curls
2
6-15 reps
RPE 10
9
Abs Crunch (Machine)
2
6-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6-10 reps
RPE 10
2
Incline Bench Press (Dumbbell)
2
6-10 reps
RPE 10
3
Seated Shoulder Press (Dumbbell)
2
6-10 reps
RPE 10
4
Preacher Curl (Barbell)
2
6-10 reps
RPE 10
5
Hammer Curl (Cable)
2
6-10 reps
RPE 10
6
Leg Press
2
6-10 reps
RPE 10
7
Leg Extension
1
1
6-10 reps
6-10 reps
RPE 10
RPE 10
8
Wrist Curls
2
6-15 reps
RPE 10
9
Abs Crunch (Machine)
2
6-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6-10 reps
RPE 10
2
Incline Bench Press (Dumbbell)
2
6-10 reps
RPE 10
3
Seated Shoulder Press (Dumbbell)
2
6-10 reps
RPE 10
4
Preacher Curl (Barbell)
2
6-10 reps
RPE 10
5
Hammer Curl (Cable)
2
6-10 reps
RPE 10
6
Leg Press
2
6-10 reps
RPE 10
7
Leg Extension
1
1
6-10 reps
6-10 reps
RPE 10
RPE 10
8
Wrist Curls
2
6-15 reps
RPE 10
9
Abs Crunch (Machine)
2
6-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6-10 reps
RPE 10
2
Incline Bench Press (Dumbbell)
2
6-10 reps
RPE 10
3
Seated Shoulder Press (Dumbbell)
2
6-10 reps
RPE 10
4
Preacher Curl (Barbell)
2
6-10 reps
RPE 10
5
Hammer Curl (Cable)
2
6-10 reps
RPE 10
6
Leg Press
2
6-10 reps
RPE 10
7
Leg Extension
1
1
6-10 reps
6-10 reps
RPE 10
RPE 10
8
Wrist Curls
2
6-15 reps
RPE 10
9
Abs Crunch (Machine)
2
6-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6-10 reps
RPE 10
2
Incline Bench Press (Dumbbell)
2
6-10 reps
RPE 10
3
Seated Shoulder Press (Dumbbell)
2
6-10 reps
RPE 10
4
Preacher Curl (Barbell)
2
6-10 reps
RPE 10
5
Hammer Curl (Cable)
2
6-10 reps
RPE 10
6
Leg Press
2
6-10 reps
RPE 10
7
Leg Extension
1
1
6-10 reps
6-10 reps
RPE 10
RPE 10
8
Wrist Curls
2
6-15 reps
RPE 10
9
Abs Crunch (Machine)
2
6-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6-10 reps
RPE 10
2
Incline Bench Press (Dumbbell)
2
6-10 reps
RPE 10
3
Seated Shoulder Press (Dumbbell)
2
6-10 reps
RPE 10
4
Preacher Curl (Barbell)
2
6-10 reps
RPE 10
5
Hammer Curl (Cable)
2
6-10 reps
RPE 10
6
Leg Press
2
6-10 reps
RPE 10
7
Leg Extension
1
1
6-10 reps
6-10 reps
RPE 10
RPE 10
8
Wrist Curls
2
6-15 reps
RPE 10
9
Abs Crunch (Machine)
2
6-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6-10 reps
RPE 10
2
Incline Bench Press (Dumbbell)
2
6-10 reps
RPE 10
3
Seated Shoulder Press (Dumbbell)
2
6-10 reps
RPE 10
4
Preacher Curl (Barbell)
2
6-10 reps
RPE 10
5
Hammer Curl (Cable)
2
6-10 reps
RPE 10
6
Leg Press
2
6-10 reps
RPE 10
7
Leg Extension
1
1
6-10 reps
6-10 reps
RPE 10
RPE 10
8
Wrist Curls
2
6-15 reps
RPE 10
9
Abs Crunch (Machine)
2
6-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6-10 reps
RPE 10
2
Incline Bench Press (Dumbbell)
2
6-10 reps
RPE 10
3
Seated Shoulder Press (Dumbbell)
2
6-10 reps
RPE 10
4
Preacher Curl (Barbell)
2
6-10 reps
RPE 10
5
Hammer Curl (Cable)
2
6-10 reps
RPE 10
6
Leg Press
2
6-10 reps
RPE 10
7
Leg Extension
1
1
6-10 reps
6-10 reps
RPE 10
RPE 10
8
Wrist Curls
2
6-15 reps
RPE 10
9
Abs Crunch (Machine)
2
6-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
6-10 reps
RPE 10
2
Seated Row (Cable)
2
6-10 reps
RPE 10
3
Standing Pullover (Cable)
2
6-10 reps
RPE 10
4
Barbell Row
2
6-10 reps
RPE 10
5
Single Arm Pushdown
2
6-10 reps
RPE 10
6
JM Press (Smith Machine)
2
6-10 reps
RPE 10
7
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 10
8
Hip Adductor (Machine)
2
6-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
6-10 reps
RPE 10
2
Seated Row (Cable)
2
6-10 reps
RPE 10
3
Standing Pullover (Cable)
2
6-10 reps
RPE 10
4
Barbell Row
2
6-10 reps
RPE 10
5
Single Arm Pushdown
2
6-10 reps
RPE 10
6
JM Press (Smith Machine)
2
6-10 reps
RPE 10
7
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 10
8
Hip Adductor (Machine)
2
6-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
6-10 reps
RPE 10
2
Seated Row (Cable)
2
6-10 reps
RPE 10
3
Standing Pullover (Cable)
2
6-10 reps
RPE 10
4
Barbell Row
2
6-10 reps
RPE 10
5
Single Arm Pushdown
2
6-10 reps
RPE 10
6
JM Press (Smith Machine)
2
6-10 reps
RPE 10
7
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 10
8
Hip Adductor (Machine)
2
6-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
6-10 reps
RPE 10
2
Seated Row (Cable)
2
6-10 reps
RPE 10
3
Barbell Row
2
6-10 reps
RPE 10
4
Single Arm Pushdown
2
6-10 reps
RPE 10
5
JM Press (Smith Machine)
2
6-10 reps
RPE 10
6
Lateral Raise (Cable)
2
6-10 reps
RPE 10
7
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 10
8
Seated Hamstring Curl
2
6-10 reps
RPE 10
9
Hip Adductor (Machine)
2
6-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
6-10 reps
RPE 10
2
Seated Row (Cable)
2
6-10 reps
RPE 10
3
Barbell Row
2
6-10 reps
RPE 10
4
Single Arm Pushdown
2
6-10 reps
RPE 10
5
JM Press (Smith Machine)
2
6-10 reps
RPE 10
6
Lateral Raise (Cable)
2
6-10 reps
RPE 10
7
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 10
8
Seated Hamstring Curl
2
6-10 reps
RPE 10
9
Hip Adductor (Machine)
2
6-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
6-10 reps
RPE 10
2
Seated Row (Cable)
2
6-10 reps
RPE 10
3
Barbell Row
2
6-10 reps
RPE 10
4
Single Arm Pushdown
2
6-10 reps
RPE 10
5
JM Press (Smith Machine)
2
6-10 reps
RPE 10
6
Lateral Raise (Cable)
2
6-10 reps
RPE 10
7
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 10
8
Seated Hamstring Curl
2
6-10 reps
RPE 10
9
Hip Adductor (Machine)
2
6-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
6-10 reps
RPE 10
2
Seated Row (Cable)
2
6-10 reps
RPE 10
3
Barbell Row
2
6-10 reps
RPE 10
4
Single Arm Pushdown
2
6-10 reps
RPE 10
5
JM Press (Smith Machine)
2
6-10 reps
RPE 10
6
Lateral Raise (Cable)
2
6-10 reps
RPE 10
7
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 10
8
Seated Hamstring Curl
2
6-10 reps
RPE 10
9
Hip Adductor (Machine)
2
6-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
6-10 reps
RPE 10
2
Seated Row (Cable)
2
6-10 reps
RPE 10
3
Barbell Row
2
6-10 reps
RPE 10
4
Single Arm Pushdown
2
6-10 reps
RPE 10
5
JM Press (Smith Machine)
2
6-10 reps
RPE 10
6
Lateral Raise (Cable)
2
6-10 reps
RPE 10
7
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 10
8
Seated Hamstring Curl
2
6-10 reps
RPE 10
9
Hip Adductor (Machine)
2
6-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
6-10 reps
RPE 10
2
Seated Row (Cable)
2
6-10 reps
RPE 10
3
Barbell Row
2
6-10 reps
RPE 10
4
Single Arm Pushdown
2
6-10 reps
RPE 10
5
JM Press (Smith Machine)
2
6-10 reps
RPE 10
6
Lateral Raise (Cable)
2
6-10 reps
RPE 10
7
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 10
8
Seated Hamstring Curl
2
6-10 reps
RPE 10
9
Hip Adductor (Machine)
2
6-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
6-10 reps
RPE 10
2
Seated Row (Cable)
2
6-10 reps
RPE 10
3
Barbell Row
2
6-10 reps
RPE 10
4
Single Arm Pushdown
2
6-10 reps
RPE 10
5
JM Press (Smith Machine)
2
6-10 reps
RPE 10
6
Lateral Raise (Cable)
2
6-10 reps
RPE 10
7
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 10
8
Seated Hamstring Curl
2
6-10 reps
RPE 10
9
Hip Adductor (Machine)
2
6-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
6-10 reps
RPE 10
2
Seated Row (Cable)
2
6-10 reps
RPE 10
3
Barbell Row
2
6-10 reps
RPE 10
4
Single Arm Pushdown
2
6-10 reps
RPE 10
5
JM Press (Smith Machine)
2
6-10 reps
RPE 10
6
Lateral Raise (Cable)
2
6-10 reps
RPE 10
7
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 10
8
Seated Hamstring Curl
2
6-10 reps
RPE 10
9
Hip Adductor (Machine)
2
6-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
6-10 reps
RPE 10
2
Seated Row (Cable)
2
6-10 reps
RPE 10
3
Barbell Row
2
6-10 reps
RPE 10
4
Single Arm Pushdown
2
6-10 reps
RPE 10
5
JM Press (Smith Machine)
2
6-10 reps
RPE 10
6
Lateral Raise (Cable)
2
6-10 reps
RPE 10
7
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 10
8
Seated Hamstring Curl
2
6-10 reps
RPE 10
9
Hip Adductor (Machine)
2
6-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6-10 reps
RPE 10
2
Incline Bench Press (Dumbbell)
2
6-10 reps
RPE 10
3
Chest Fly (Cable)
2
6-10 reps
RPE 10
4
Seated Shoulder Press (Dumbbell)
2
6-10 reps
RPE 10
5
Preacher Curl (Barbell)
2
6-10 reps
RPE 10
6
Hammer Curl (Cable)
2
6-10 reps
RPE 10
7
Leg Press
2
6-10 reps
RPE 10
8
Leg Extension
1
1
6-10 reps
6-10 reps
RPE 10
RPE 10
9
Wrist Curls
2
6-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6-10 reps
RPE 10
2
Incline Bench Press (Dumbbell)
2
6-10 reps
RPE 10
3
Chest Fly (Cable)
2
6-10 reps
RPE 10
4
Seated Shoulder Press (Dumbbell)
2
6-10 reps
RPE 10
5
Preacher Curl (Barbell)
2
6-10 reps
RPE 10
6
Hammer Curl (Cable)
2
6-10 reps
RPE 10
7
Leg Press
2
6-10 reps
RPE 10
8
Leg Extension
1
1
6-10 reps
6-10 reps
RPE 10
RPE 10
9
Wrist Curls
2
6-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6-10 reps
RPE 10
2
Incline Bench Press (Dumbbell)
2
6-10 reps
RPE 10
3
Chest Fly (Cable)
2
6-10 reps
RPE 10
4
Seated Shoulder Press (Dumbbell)
2
6-10 reps
RPE 10
5
Preacher Curl (Barbell)
2
6-10 reps
RPE 10
6
Hammer Curl (Cable)
2
6-10 reps
RPE 10
7
Leg Press
2
6-10 reps
RPE 10
8
Leg Extension
1
1
6-10 reps
6-10 reps
RPE 10
RPE 10
9
Wrist Curls
2
6-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6-10 reps
RPE 10
2
Incline Bench Press (Dumbbell)
2
6-10 reps
RPE 10
3
Seated Shoulder Press (Dumbbell)
2
6-10 reps
RPE 10
4
Preacher Curl (Barbell)
2
6-10 reps
RPE 10
5
Hammer Curl (Cable)
2
6-10 reps
RPE 10
6
Leg Press
2
6-10 reps
RPE 10
7
Leg Extension
1
1
6-10 reps
6-10 reps
RPE 10
RPE 10
8
Wrist Curls
2
6-15 reps
RPE 10
9
Abs Crunch (Machine)
2
6-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6-10 reps
RPE 10
2
Incline Bench Press (Dumbbell)
2
6-10 reps
RPE 10
3
Seated Shoulder Press (Dumbbell)
2
6-10 reps
RPE 10
4
Preacher Curl (Barbell)
2
6-10 reps
RPE 10
5
Hammer Curl (Cable)
2
6-10 reps
RPE 10
6
Leg Press
2
6-10 reps
RPE 10
7
Leg Extension
1
1
6-10 reps
6-10 reps
RPE 10
RPE 10
8
Wrist Curls
2
6-15 reps
RPE 10
9
Abs Crunch (Machine)
2
6-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6-10 reps
RPE 10
2
Incline Bench Press (Dumbbell)
2
6-10 reps
RPE 10
3
Seated Shoulder Press (Dumbbell)
2
6-10 reps
RPE 10
4
Preacher Curl (Barbell)
2
6-10 reps
RPE 10
5
Hammer Curl (Cable)
2
6-10 reps
RPE 10
6
Leg Press
2
6-10 reps
RPE 10
7
Leg Extension
1
1
6-10 reps
6-10 reps
RPE 10
RPE 10
8
Wrist Curls
2
6-15 reps
RPE 10
9
Abs Crunch (Machine)
2
6-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6-10 reps
RPE 10
2
Incline Bench Press (Dumbbell)
2
6-10 reps
RPE 10
3
Seated Shoulder Press (Dumbbell)
2
6-10 reps
RPE 10
4
Preacher Curl (Barbell)
2
6-10 reps
RPE 10
5
Hammer Curl (Cable)
2
6-10 reps
RPE 10
6
Leg Press
2
6-10 reps
RPE 10
7
Leg Extension
1
1
6-10 reps
6-10 reps
RPE 10
RPE 10
8
Wrist Curls
2
6-15 reps
RPE 10
9
Abs Crunch (Machine)
2
6-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6-10 reps
RPE 10
2
Incline Bench Press (Dumbbell)
2
6-10 reps
RPE 10
3
Seated Shoulder Press (Dumbbell)
2
6-10 reps
RPE 10
4
Preacher Curl (Barbell)
2
6-10 reps
RPE 10
5
Hammer Curl (Cable)
2
6-10 reps
RPE 10
6
Leg Press
2
6-10 reps
RPE 10
7
Leg Extension
1
1
6-10 reps
6-10 reps
RPE 10
RPE 10
8
Wrist Curls
2
6-15 reps
RPE 10
9
Abs Crunch (Machine)
2
6-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6-10 reps
RPE 10
2
Incline Bench Press (Dumbbell)
2
6-10 reps
RPE 10
3
Seated Shoulder Press (Dumbbell)
2
6-10 reps
RPE 10
4
Preacher Curl (Barbell)
2
6-10 reps
RPE 10
5
Hammer Curl (Cable)
2
6-10 reps
RPE 10
6
Leg Press
2
6-10 reps
RPE 10
7
Leg Extension
1
1
6-10 reps
6-10 reps
RPE 10
RPE 10
8
Wrist Curls
2
6-15 reps
RPE 10
9
Abs Crunch (Machine)
2
6-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6-10 reps
RPE 10
2
Incline Bench Press (Dumbbell)
2
6-10 reps
RPE 10
3
Seated Shoulder Press (Dumbbell)
2
6-10 reps
RPE 10
4
Preacher Curl (Barbell)
2
6-10 reps
RPE 10
5
Hammer Curl (Cable)
2
6-10 reps
RPE 10
6
Leg Press
2
6-10 reps
RPE 10
7
Leg Extension
1
1
6-10 reps
6-10 reps
RPE 10
RPE 10
8
Wrist Curls
2
6-15 reps
RPE 10
9
Abs Crunch (Machine)
2
6-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6-10 reps
RPE 10
2
Incline Bench Press (Dumbbell)
2
6-10 reps
RPE 10
3
Seated Shoulder Press (Dumbbell)
2
6-10 reps
RPE 10
4
Preacher Curl (Barbell)
2
6-10 reps
RPE 10
5
Hammer Curl (Cable)
2
6-10 reps
RPE 10
6
Leg Press
2
6-10 reps
RPE 10
7
Leg Extension
1
1
6-10 reps
6-10 reps
RPE 10
RPE 10
8
Wrist Curls
2
6-15 reps
RPE 10
9
Abs Crunch (Machine)
2
6-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6-10 reps
RPE 10
2
Incline Bench Press (Dumbbell)
2
6-10 reps
RPE 10
3
Seated Shoulder Press (Dumbbell)
2
6-10 reps
RPE 10
4
Preacher Curl (Barbell)
2
6-10 reps
RPE 10
5
Hammer Curl (Cable)
2
6-10 reps
RPE 10
6
Leg Press
2
6-10 reps
RPE 10
7
Leg Extension
1
1
6-10 reps
6-10 reps
RPE 10
RPE 10
8
Wrist Curls
2
6-15 reps
RPE 10
9
Abs Crunch (Machine)
2
6-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
6-10 reps
RPE 10
2
Seated Row (Cable)
2
6-10 reps
RPE 10
3
Standing Pullover (Cable)
2
6-10 reps
RPE 10
4
Barbell Row
2
6-10 reps
RPE 10
5
Single Arm Pushdown
2
6-10 reps
RPE 10
6
JM Press (Smith Machine)
2
6-10 reps
RPE 10
7
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 10
8
Hip Adductor (Machine)
2
6-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
6-10 reps
RPE 10
2
Seated Row (Cable)
2
6-10 reps
RPE 10
3
Standing Pullover (Cable)
2
6-10 reps
RPE 10
4
Barbell Row
2
6-10 reps
RPE 10
5
Single Arm Pushdown
2
6-10 reps
RPE 10
6
JM Press (Smith Machine)
2
6-10 reps
RPE 10
7
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 10
8
Hip Adductor (Machine)
2
6-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
6-10 reps
RPE 10
2
Seated Row (Cable)
2
6-10 reps
RPE 10
3
Standing Pullover (Cable)
2
6-10 reps
RPE 10
4
Barbell Row
2
6-10 reps
RPE 10
5
Single Arm Pushdown
2
6-10 reps
RPE 10
6
JM Press (Smith Machine)
2
6-10 reps
RPE 10
7
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 10
8
Hip Adductor (Machine)
2
6-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
6-10 reps
RPE 10
2
Seated Row (Cable)
2
6-10 reps
RPE 10
3
Barbell Row
2
6-10 reps
RPE 10
4
Single Arm Pushdown
2
6-10 reps
RPE 10
5
JM Press (Smith Machine)
2
6-10 reps
RPE 10
6
Lateral Raise (Cable)
2
6-10 reps
RPE 10
7
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 10
8
Seated Hamstring Curl
2
6-10 reps
RPE 10
9
Hip Adductor (Machine)
2
6-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
6-10 reps
RPE 10
2
Seated Row (Cable)
2
6-10 reps
RPE 10
3
Barbell Row
2
6-10 reps
RPE 10
4
Single Arm Pushdown
2
6-10 reps
RPE 10
5
JM Press (Smith Machine)
2
6-10 reps
RPE 10
6
Lateral Raise (Cable)
2
6-10 reps
RPE 10
7
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 10
8
Seated Hamstring Curl
2
6-10 reps
RPE 10
9
Hip Adductor (Machine)
2
6-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
6-10 reps
RPE 10
2
Seated Row (Cable)
2
6-10 reps
RPE 10
3
Barbell Row
2
6-10 reps
RPE 10
4
Single Arm Pushdown
2
6-10 reps
RPE 10
5
JM Press (Smith Machine)
2
6-10 reps
RPE 10
6
Lateral Raise (Cable)
2
6-10 reps
RPE 10
7
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 10
8
Seated Hamstring Curl
2
6-10 reps
RPE 10
9
Hip Adductor (Machine)
2
6-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
6-10 reps
RPE 10
2
Seated Row (Cable)
2
6-10 reps
RPE 10
3
Barbell Row
2
6-10 reps
RPE 10
4
Single Arm Pushdown
2
6-10 reps
RPE 10
5
JM Press (Smith Machine)
2
6-10 reps
RPE 10
6
Lateral Raise (Cable)
2
6-10 reps
RPE 10
7
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 10
8
Seated Hamstring Curl
2
6-10 reps
RPE 10
9
Hip Adductor (Machine)
2
6-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
6-10 reps
RPE 10
2
Seated Row (Cable)
2
6-10 reps
RPE 10
3
Barbell Row
2
6-10 reps
RPE 10
4
Single Arm Pushdown
2
6-10 reps
RPE 10
5
JM Press (Smith Machine)
2
6-10 reps
RPE 10
6
Lateral Raise (Cable)
2
6-10 reps
RPE 10
7
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 10
8
Seated Hamstring Curl
2
6-10 reps
RPE 10
9
Hip Adductor (Machine)
2
6-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
6-10 reps
RPE 10
2
Seated Row (Cable)
2
6-10 reps
RPE 10
3
Barbell Row
2
6-10 reps
RPE 10
4
Single Arm Pushdown
2
6-10 reps
RPE 10
5
JM Press (Smith Machine)
2
6-10 reps
RPE 10
6
Lateral Raise (Cable)
2
6-10 reps
RPE 10
7
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 10
8
Seated Hamstring Curl
2
6-10 reps
RPE 10
9
Hip Adductor (Machine)
2
6-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
6-10 reps
RPE 10
2
Seated Row (Cable)
2
6-10 reps
RPE 10
3
Barbell Row
2
6-10 reps
RPE 10
4
Single Arm Pushdown
2
6-10 reps
RPE 10
5
JM Press (Smith Machine)
2
6-10 reps
RPE 10
6
Lateral Raise (Cable)
2
6-10 reps
RPE 10
7
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 10
8
Seated Hamstring Curl
2
6-10 reps
RPE 10
9
Hip Adductor (Machine)
2
6-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
6-10 reps
RPE 10
2
Seated Row (Cable)
2
6-10 reps
RPE 10
3
Barbell Row
2
6-10 reps
RPE 10
4
Single Arm Pushdown
2
6-10 reps
RPE 10
5
JM Press (Smith Machine)
2
6-10 reps
RPE 10
6
Lateral Raise (Cable)
2
6-10 reps
RPE 10
7
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 10
8
Seated Hamstring Curl
2
6-10 reps
RPE 10
9
Hip Adductor (Machine)
2
6-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
6-10 reps
RPE 10
2
Seated Row (Cable)
2
6-10 reps
RPE 10
3
Barbell Row
2
6-10 reps
RPE 10
4
Single Arm Pushdown
2
6-10 reps
RPE 10
5
JM Press (Smith Machine)
2
6-10 reps
RPE 10
6
Lateral Raise (Cable)
2
6-10 reps
RPE 10
7
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 10
8
Seated Hamstring Curl
2
6-10 reps
RPE 10
9
Hip Adductor (Machine)
2
6-10 reps
RPE 10
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Barbell)
2 Sets
6-10 Reps
@10
2
Incline Bench Press (Dumbbell)
2 Sets
6-10 Reps
@10
3
Chest Fly (Cable)
2 Sets
6-10 Reps
@10
4
Seated Shoulder Press (Dumbbell)
2 Sets
6-10 Reps
@10
5
Preacher Curl (Barbell)
2 Sets
6-10 Reps
@10
6
Hammer Curl (Cable)
2 Sets
6-10 Reps
@10
7
Leg Press
2 Sets
6-10 Reps
@10
8
Leg Extension
1 Set
1 Set
6-10 Reps
6-10 Reps
@10
@10
9
Wrist Curls
2 Sets
6-15 Reps
@10
Day 3
1
Bench Press (Barbell)
2 Sets
6-10 Reps
@10
2
Incline Bench Press (Dumbbell)
2 Sets
6-10 Reps
@10
3
Chest Fly (Cable)
2 Sets
6-10 Reps
@10
4
Seated Shoulder Press (Dumbbell)
2 Sets
6-10 Reps
@10
5
Preacher Curl (Barbell)
2 Sets
6-10 Reps
@10
6
Hammer Curl (Cable)
2 Sets
6-10 Reps
@10
7
Leg Press
2 Sets
6-10 Reps
@10
8
Leg Extension
1 Set
1 Set
6-10 Reps
6-10 Reps
@10
@10
9
Wrist Curls
2 Sets
6-15 Reps
@10
Day 2
1
Lat Pulldown
2 Sets
6-10 Reps
@10
2
Seated Row (Cable)
2 Sets
6-10 Reps
@10
3
Standing Pullover (Cable)
2 Sets
6-10 Reps
@10
4
Barbell Row
2 Sets
6-10 Reps
@10
5
Single Arm Pushdown
2 Sets
6-10 Reps
@10
6
JM Press (Smith Machine)
2 Sets
6-10 Reps
@10
7
Romanian Deadlift (Barbell)
2 Sets
6-10 Reps
@10
8
Hip Adductor (Machine)
2 Sets
6-10 Reps
@10
Day 4
1
Lat Pulldown
2 Sets
6-10 Reps
@10
2
Seated Row (Cable)
2 Sets
6-10 Reps
@10
3
Standing Pullover (Cable)
2 Sets
6-10 Reps
@10
4
Barbell Row
2 Sets
6-10 Reps
@10
5
Single Arm Pushdown
2 Sets
6-10 Reps
@10
6
JM Press (Smith Machine)
2 Sets
6-10 Reps
@10
7
Romanian Deadlift (Barbell)
2 Sets
6-10 Reps
@10
8
Hip Adductor (Machine)
2 Sets
6-10 Reps
@10