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AS Upper & Lower Vol 1

by null

Program Description

12 week muscle building plan - lift heavy and train with intensity make sure to do 2-3 warm up sets beforehand. Structure with a 2 on and 1 off approach the aim is to have progressive overload each week. Give it a go and let me know how you get on

Program Overview

  • Level
    Beginner, Novice, Intermediate, Advanced
  • Goal
    Bodybuilding, Muscle & Sculpting, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    70 minutes
  • Created
    Jul 17, 2025 01:07
  • Last Edited
    Jul 17, 2025 09:36
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BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
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Star
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
1
1
6-8 reps
12-16 reps
RPE 10
RPE 10
2
Leg Press
1
1
6-8 reps
12-16 reps
RPE 10
RPE 10
3
Split Squat (Dumbbell)
3
5 reps
RPE 10
4
Romanian Deadlift (Barbell)
1
1
6-8 reps
12-16 reps
RPE 10
RPE 10
5
Leg Extension
1
1
6-8 reps
12-16 reps
RPE 10
RPE 10
6
Hyperextension
2
AMRAP
RPE 10
7
Standing Calf Raise
4
10 reps
RPE 10
8
Hanging Leg Raise
3
15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
1
1
6-8 reps
12-16 reps
RPE 10
RPE 10
2
Leg Press
1
1
6-8 reps
12-16 reps
RPE 10
RPE 10
3
Split Squat (Dumbbell)
3
5 reps
RPE 10
4
Romanian Deadlift (Barbell)
1
1
6-8 reps
12-16 reps
RPE 10
RPE 10
5
Leg Extension
1
1
6-8 reps
12-16 reps
RPE 10
RPE 10
6
Hyperextension
2
AMRAP
RPE 10
7
Standing Calf Raise
4
10 reps
RPE 10
8
Hanging Leg Raise
3
15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
1
1
6-8 reps
12-16 reps
RPE 10
RPE 10
2
Leg Press
1
1
6-8 reps
12-16 reps
RPE 10
RPE 10
3
Split Squat (Dumbbell)
3
5 reps
RPE 10
4
Romanian Deadlift (Barbell)
1
1
6-8 reps
12-16 reps
RPE 10
RPE 10
5
Leg Extension
1
1
6-8 reps
12-16 reps
RPE 10
RPE 10
6
Hyperextension
2
AMRAP
RPE 10
7
Standing Calf Raise
4
10 reps
RPE 10
8
Hanging Leg Raise
3
15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
1
1
6-8 reps
12-16 reps
RPE 10
RPE 10
2
Leg Press
1
1
6-8 reps
12-16 reps
RPE 10
RPE 10
3
Split Squat (Dumbbell)
3
5 reps
RPE 10
4
Romanian Deadlift (Barbell)
1
1
6-8 reps
12-16 reps
RPE 10
RPE 10
5
Leg Extension
1
1
6-8 reps
12-16 reps
RPE 10
RPE 10
6
Hyperextension
2
AMRAP
RPE 10
7
Standing Calf Raise
4
10 reps
RPE 10
8
Hanging Leg Raise
3
15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
1
1
6-8 reps
12-16 reps
RPE 10
RPE 10
2
Leg Press
1
1
6-8 reps
12-16 reps
RPE 10
RPE 10
3
Split Squat (Dumbbell)
3
5 reps
RPE 10
4
Romanian Deadlift (Barbell)
1
1
6-8 reps
12-16 reps
RPE 10
RPE 10
5
Leg Extension
1
1
6-8 reps
12-16 reps
RPE 10
RPE 10
6
Hyperextension
2
AMRAP
RPE 10
7
Standing Calf Raise
4
10 reps
RPE 10
8
Hanging Leg Raise
3
15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
1
1
6-8 reps
12-16 reps
RPE 10
RPE 10
2
Leg Press
1
1
6-8 reps
12-16 reps
RPE 10
RPE 10
3
Split Squat (Dumbbell)
3
5 reps
RPE 10
4
Romanian Deadlift (Barbell)
1
1
6-8 reps
12-16 reps
RPE 10
RPE 10
5
Leg Extension
1
1
6-8 reps
12-16 reps
RPE 10
RPE 10
6
Hyperextension
2
AMRAP
RPE 10
7
Standing Calf Raise
4
10 reps
RPE 10
8
Hanging Leg Raise
3
15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
1
1
6-8 reps
12-16 reps
RPE 10
RPE 10
2
Leg Press
1
1
6-8 reps
12-16 reps
RPE 10
RPE 10
3
Split Squat (Dumbbell)
3
5 reps
RPE 10
4
Romanian Deadlift (Barbell)
1
1
6-8 reps
12-16 reps
RPE 10
RPE 10
5
Leg Extension
1
1
6-8 reps
12-16 reps
RPE 10
RPE 10
6
Hyperextension
2
AMRAP
RPE 10
7
Standing Calf Raise
4
10 reps
RPE 10
8
Hanging Leg Raise
3
15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
1
1
6-8 reps
12-16 reps
RPE 10
RPE 10
2
Leg Press
1
1
6-8 reps
12-16 reps
RPE 10
RPE 10
3
Split Squat (Dumbbell)
3
5 reps
RPE 10
4
Romanian Deadlift (Barbell)
1
1
6-8 reps
12-16 reps
RPE 10
RPE 10
5
Leg Extension
1
1
6-8 reps
12-16 reps
RPE 10
RPE 10
6
Hyperextension
2
AMRAP
RPE 10
7
Standing Calf Raise
4
10 reps
RPE 10
8
Hanging Leg Raise
3
15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
1
1
6-8 reps
12-16 reps
RPE 10
RPE 10
2
Leg Press
1
1
6-8 reps
12-16 reps
RPE 10
RPE 10
3
Split Squat (Dumbbell)
3
5 reps
RPE 10
4
Romanian Deadlift (Barbell)
1
1
6-8 reps
12-16 reps
RPE 10
RPE 10
5
Leg Extension
1
1
6-8 reps
12-16 reps
RPE 10
RPE 10
6
Hyperextension
2
AMRAP
RPE 10
7
Standing Calf Raise
4
10 reps
RPE 10
8
Hanging Leg Raise
3
15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
1
1
6-8 reps
12-16 reps
RPE 10
RPE 10
2
Leg Press
1
1
6-8 reps
12-16 reps
RPE 10
RPE 10
3
Split Squat (Dumbbell)
3
5 reps
RPE 10
4
Romanian Deadlift (Barbell)
1
1
6-8 reps
12-16 reps
RPE 10
RPE 10
5
Leg Extension
1
1
6-8 reps
12-16 reps
RPE 10
RPE 10
6
Hyperextension
2
AMRAP
RPE 10
7
Standing Calf Raise
4
10 reps
RPE 10
8
Hanging Leg Raise
3
15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
1
1
6-8 reps
12-16 reps
RPE 10
RPE 10
2
Leg Press
1
1
6-8 reps
12-16 reps
RPE 10
RPE 10
3
Split Squat (Dumbbell)
3
5 reps
RPE 10
4
Romanian Deadlift (Barbell)
1
1
6-8 reps
12-16 reps
RPE 10
RPE 10
5
Leg Extension
1
1
6-8 reps
12-16 reps
RPE 10
RPE 10
6
Hyperextension
2
AMRAP
RPE 10
7
Standing Calf Raise
4
10 reps
RPE 10
8
Hanging Leg Raise
3
15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
1
1
6-8 reps
12-16 reps
RPE 10
RPE 10
2
Leg Press
1
1
6-8 reps
12-16 reps
RPE 10
RPE 10
3
Split Squat (Dumbbell)
3
5 reps
RPE 10
4
Romanian Deadlift (Barbell)
1
1
6-8 reps
12-16 reps
RPE 10
RPE 10
5
Leg Extension
1
1
6-8 reps
12-16 reps
RPE 10
RPE 10
6
Hyperextension
2
AMRAP
RPE 10
7
Standing Calf Raise
4
10 reps
RPE 10
8
Hanging Leg Raise
3
15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
6-8 reps
12-16 reps
RPE 10
RPE 10
2
Dip (Weighted)
1
1
6-8 reps
12-16 reps
RPE 10
RPE 10
3
Wide Grip Lat Pulldown
1
1
6-8 reps
12-16 reps
RPE 10
RPE 10
4
Dumbbell Row
1
1
6-8 reps
12-16 reps
RPE 10
RPE 10
5
Lateral Raise (Cable)
1
1
6-8 reps
12-16 reps
RPE 10
RPE 10
6
Rear Delt Fly (Cable)
1
1
6-8 reps
12-16 reps
RPE 10
RPE 10
7
Incline Curl (Dumbbell)
1
1
6-8 reps
12-16 reps
RPE 10
RPE 10
8
Tricep Pushdown (Cable)
1
1
6-8 reps
12-16 reps
RPE 10
RPE 10
9
Neck Extension
5
AMRAP
RPE 10
10
Shrug (Dumbbell)
1
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
6-8 reps
12-16 reps
RPE 10
RPE 10
2
Dip (Weighted)
1
1
6-8 reps
12-16 reps
RPE 10
RPE 10
3
Wide Grip Lat Pulldown
1
1
6-8 reps
12-16 reps
RPE 10
RPE 10
4
Dumbbell Row
1
1
6-8 reps
12-16 reps
RPE 10
RPE 10
5
Lateral Raise (Cable)
1
1
6-8 reps
12-16 reps
RPE 10
RPE 10
6
Rear Delt Fly (Cable)
1
1
6-8 reps
12-16 reps
RPE 10
RPE 10
7
Incline Curl (Dumbbell)
1
1
6-8 reps
12-16 reps
RPE 10
RPE 10
8
Tricep Pushdown (Cable)
1
1
6-8 reps
12-16 reps
RPE 10
RPE 10
9
Neck Extension
5
AMRAP
RPE 10
10
Shrug (Dumbbell)
1
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
6-8 reps
12-16 reps
RPE 10
RPE 10
2
Dip (Weighted)
1
1
6-8 reps
12-16 reps
RPE 10
RPE 10
3
Wide Grip Lat Pulldown
1
1
6-8 reps
12-16 reps
RPE 10
RPE 10
4
Dumbbell Row
1
1
6-8 reps
12-16 reps
RPE 10
RPE 10
5
Lateral Raise (Cable)
1
1
6-8 reps
12-16 reps
RPE 10
RPE 10
6
Rear Delt Fly (Cable)
1
1
6-8 reps
12-16 reps
RPE 10
RPE 10
7
Incline Curl (Dumbbell)
1
1
6-8 reps
12-16 reps
RPE 10
RPE 10
8
Tricep Pushdown (Cable)
1
1
6-8 reps
12-16 reps
RPE 10
RPE 10
9
Neck Extension
5
AMRAP
RPE 10
10
Shrug (Dumbbell)
1
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
6-8 reps
12-16 reps
RPE 10
RPE 10
2
Dip (Weighted)
1
1
6-8 reps
12-16 reps
RPE 10
RPE 10
3
Wide Grip Lat Pulldown
1
1
6-8 reps
12-16 reps
RPE 10
RPE 10
4
Dumbbell Row
1
1
6-8 reps
12-16 reps
RPE 10
RPE 10
5
Lateral Raise (Cable)
1
1
6-8 reps
12-16 reps
RPE 10
RPE 10
6
Rear Delt Fly (Cable)
1
1
6-8 reps
12-16 reps
RPE 10
RPE 10
7
Incline Curl (Dumbbell)
1
1
6-8 reps
12-16 reps
RPE 10
RPE 10
8
Tricep Pushdown (Cable)
1
1
6-8 reps
12-16 reps
RPE 10
RPE 10
9
Neck Extension
5
AMRAP
RPE 10
10
Shrug (Dumbbell)
1
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
6-8 reps
12-16 reps
RPE 10
RPE 10
2
Dip (Weighted)
1
1
6-8 reps
12-16 reps
RPE 10
RPE 10
3
Wide Grip Lat Pulldown
1
1
6-8 reps
12-16 reps
RPE 10
RPE 10
4
Dumbbell Row
1
1
6-8 reps
12-16 reps
RPE 10
RPE 10
5
Lateral Raise (Cable)
1
1
6-8 reps
12-16 reps
RPE 10
RPE 10
6
Rear Delt Fly (Cable)
1
1
6-8 reps
12-16 reps
RPE 10
RPE 10
7
Incline Curl (Dumbbell)
1
1
6-8 reps
12-16 reps
RPE 10
RPE 10
8
Tricep Pushdown (Cable)
1
1
6-8 reps
12-16 reps
RPE 10
RPE 10
9
Neck Extension
5
AMRAP
RPE 10
10
Shrug (Dumbbell)
1
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
6-8 reps
12-16 reps
RPE 10
RPE 10
2
Dip (Weighted)
1
1
6-8 reps
12-16 reps
RPE 10
RPE 10
3
Wide Grip Lat Pulldown
1
1
6-8 reps
12-16 reps
RPE 10
RPE 10
4
Dumbbell Row
1
1
6-8 reps
12-16 reps
RPE 10
RPE 10
5
Lateral Raise (Cable)
1
1
6-8 reps
12-16 reps
RPE 10
RPE 10
6
Rear Delt Fly (Cable)
1
1
6-8 reps
12-16 reps
RPE 10
RPE 10
7
Incline Curl (Dumbbell)
1
1
6-8 reps
12-16 reps
RPE 10
RPE 10
8
Tricep Pushdown (Cable)
1
1
6-8 reps
12-16 reps
RPE 10
RPE 10
9
Neck Extension
5
AMRAP
RPE 10
10
Shrug (Dumbbell)
1
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
6-8 reps
12-16 reps
RPE 10
RPE 10
2
Dip (Weighted)
1
1
6-8 reps
12-16 reps
RPE 10
RPE 10
3
Wide Grip Lat Pulldown
1
1
6-8 reps
12-16 reps
RPE 10
RPE 10
4
Dumbbell Row
1
1
6-8 reps
12-16 reps
RPE 10
RPE 10
5
Lateral Raise (Cable)
1
1
6-8 reps
12-16 reps
RPE 10
RPE 10
6
Rear Delt Fly (Cable)
1
1
6-8 reps
12-16 reps
RPE 10
RPE 10
7
Incline Curl (Dumbbell)
1
1
6-8 reps
12-16 reps
RPE 10
RPE 10
8
Tricep Pushdown (Cable)
1
1
6-8 reps
12-16 reps
RPE 10
RPE 10
9
Neck Extension
5
AMRAP
RPE 10
10
Shrug (Dumbbell)
1
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
6-8 reps
12-16 reps
RPE 10
RPE 10
2
Dip (Weighted)
1
1
6-8 reps
12-16 reps
RPE 10
RPE 10
3
Wide Grip Lat Pulldown
1
1
6-8 reps
12-16 reps
RPE 10
RPE 10
4
Dumbbell Row
1
1
6-8 reps
12-16 reps
RPE 10
RPE 10
5
Lateral Raise (Cable)
1
1
6-8 reps
12-16 reps
RPE 10
RPE 10
6
Rear Delt Fly (Cable)
1
1
6-8 reps
12-16 reps
RPE 10
RPE 10
7
Incline Curl (Dumbbell)
1
1
6-8 reps
12-16 reps
RPE 10
RPE 10
8
Tricep Pushdown (Cable)
1
1
6-8 reps
12-16 reps
RPE 10
RPE 10
9
Neck Extension
5
AMRAP
RPE 10
10
Shrug (Dumbbell)
1
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
6-8 reps
12-16 reps
RPE 10
RPE 10
2
Dip (Weighted)
1
1
6-8 reps
12-16 reps
RPE 10
RPE 10
3
Wide Grip Lat Pulldown
1
1
6-8 reps
12-16 reps
RPE 10
RPE 10
4
Dumbbell Row
1
1
6-8 reps
12-16 reps
RPE 10
RPE 10
5
Lateral Raise (Cable)
1
1
6-8 reps
12-16 reps
RPE 10
RPE 10
6
Rear Delt Fly (Cable)
1
1
6-8 reps
12-16 reps
RPE 10
RPE 10
7
Incline Curl (Dumbbell)
1
1
6-8 reps
12-16 reps
RPE 10
RPE 10
8
Tricep Pushdown (Cable)
1
1
6-8 reps
12-16 reps
RPE 10
RPE 10
9
Neck Extension
5
AMRAP
RPE 10
10
Shrug (Dumbbell)
1
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
6-8 reps
12-16 reps
RPE 10
RPE 10
2
Dip (Weighted)
1
1
6-8 reps
12-16 reps
RPE 10
RPE 10
3
Wide Grip Lat Pulldown
1
1
6-8 reps
12-16 reps
RPE 10
RPE 10
4
Dumbbell Row
1
1
6-8 reps
12-16 reps
RPE 10
RPE 10
5
Lateral Raise (Cable)
1
1
6-8 reps
12-16 reps
RPE 10
RPE 10
6
Rear Delt Fly (Cable)
1
1
6-8 reps
12-16 reps
RPE 10
RPE 10
7
Incline Curl (Dumbbell)
1
1
6-8 reps
12-16 reps
RPE 10
RPE 10
8
Tricep Pushdown (Cable)
1
1
6-8 reps
12-16 reps
RPE 10
RPE 10
9
Neck Extension
5
AMRAP
RPE 10
10
Shrug (Dumbbell)
1
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
6-8 reps
12-16 reps
RPE 10
RPE 10
2
Dip (Weighted)
1
1
6-8 reps
12-16 reps
RPE 10
RPE 10
3
Wide Grip Lat Pulldown
1
1
6-8 reps
12-16 reps
RPE 10
RPE 10
4
Dumbbell Row
1
1
6-8 reps
12-16 reps
RPE 10
RPE 10
5
Lateral Raise (Cable)
1
1
6-8 reps
12-16 reps
RPE 10
RPE 10
6
Rear Delt Fly (Cable)
1
1
6-8 reps
12-16 reps
RPE 10
RPE 10
7
Incline Curl (Dumbbell)
1
1
6-8 reps
12-16 reps
RPE 10
RPE 10
8
Tricep Pushdown (Cable)
1
1
6-8 reps
12-16 reps
RPE 10
RPE 10
9
Neck Extension
5
AMRAP
RPE 10
10
Shrug (Dumbbell)
1
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
6-8 reps
12-16 reps
RPE 10
RPE 10
2
Dip (Weighted)
1
1
6-8 reps
12-16 reps
RPE 10
RPE 10
3
Wide Grip Lat Pulldown
1
1
6-8 reps
12-16 reps
RPE 10
RPE 10
4
Dumbbell Row
1
1
6-8 reps
12-16 reps
RPE 10
RPE 10
5
Lateral Raise (Cable)
1
1
6-8 reps
12-16 reps
RPE 10
RPE 10
6
Rear Delt Fly (Cable)
1
1
6-8 reps
12-16 reps
RPE 10
RPE 10
7
Incline Curl (Dumbbell)
1
1
6-8 reps
12-16 reps
RPE 10
RPE 10
8
Tricep Pushdown (Cable)
1
1
6-8 reps
12-16 reps
RPE 10
RPE 10
9
Neck Extension
5
AMRAP
RPE 10
10
Shrug (Dumbbell)
1
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
1
6-8 reps
12-16 reps
RPE 10
RPE 10
2
Front Squat (Barbell)
2
6-8 reps
RPE 10
3
Romanian Deadlift (Barbell)
1
1
6-8 reps
12-16 reps
RPE 10
RPE 10
4
Leg Extension
1
1
6-8 reps
12-16 reps
RPE 10
RPE 10
5
Hip Thrust (Barbell)
3
5 reps
RPE 10
6
Seated Calf Raise
4
AMRAP
RPE 10
7
Abs Crunch (Weighted)
3
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
1
6-8 reps
12-16 reps
RPE 10
RPE 10
2
Front Squat (Barbell)
2
6-8 reps
RPE 10
3
Romanian Deadlift (Barbell)
1
1
6-8 reps
12-16 reps
RPE 10
RPE 10
4
Leg Extension
1
1
6-8 reps
12-16 reps
RPE 10
RPE 10
5
Hip Thrust (Barbell)
3
5 reps
RPE 10
6
Seated Calf Raise
4
AMRAP
RPE 10
7
Abs Crunch (Weighted)
3
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
1
6-8 reps
12-16 reps
RPE 10
RPE 10
2
Front Squat (Barbell)
2
6-8 reps
RPE 10
3
Romanian Deadlift (Barbell)
1
1
6-8 reps
12-16 reps
RPE 10
RPE 10
4
Leg Extension
1
1
6-8 reps
12-16 reps
RPE 10
RPE 10
5
Hip Thrust (Barbell)
3
5 reps
RPE 10
6
Seated Calf Raise
4
AMRAP
RPE 10
7
Abs Crunch (Weighted)
3
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
1
6-8 reps
12-16 reps
RPE 10
RPE 10
2
Front Squat (Barbell)
2
6-8 reps
RPE 10
3
Romanian Deadlift (Barbell)
1
1
6-8 reps
12-16 reps
RPE 10
RPE 10
4
Leg Extension
1
1
6-8 reps
12-16 reps
RPE 10
RPE 10
5
Hip Thrust (Barbell)
3
5 reps
RPE 10
6
Seated Calf Raise
4
AMRAP
RPE 10
7
Abs Crunch (Weighted)
3
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
1
6-8 reps
12-16 reps
RPE 10
RPE 10
2
Front Squat (Barbell)
2
6-8 reps
RPE 10
3
Romanian Deadlift (Barbell)
1
1
6-8 reps
12-16 reps
RPE 10
RPE 10
4
Leg Extension
1
1
6-8 reps
12-16 reps
RPE 10
RPE 10
5
Hip Thrust (Barbell)
3
5 reps
RPE 10
6
Seated Calf Raise
4
AMRAP
RPE 10
7
Abs Crunch (Weighted)
3
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
1
6-8 reps
12-16 reps
RPE 10
RPE 10
2
Front Squat (Barbell)
2
6-8 reps
RPE 10
3
Romanian Deadlift (Barbell)
1
1
6-8 reps
12-16 reps
RPE 10
RPE 10
4
Leg Extension
1
1
6-8 reps
12-16 reps
RPE 10
RPE 10
5
Hip Thrust (Barbell)
3
5 reps
RPE 10
6
Seated Calf Raise
4
AMRAP
RPE 10
7
Abs Crunch (Weighted)
3
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
1
6-8 reps
12-16 reps
RPE 10
RPE 10
2
Front Squat (Barbell)
2
6-8 reps
RPE 10
3
Romanian Deadlift (Barbell)
1
1
6-8 reps
12-16 reps
RPE 10
RPE 10
4
Leg Extension
1
1
6-8 reps
12-16 reps
RPE 10
RPE 10
5
Hip Thrust (Barbell)
3
5 reps
RPE 10
6
Seated Calf Raise
4
AMRAP
RPE 10
7
Abs Crunch (Weighted)
3
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
1
6-8 reps
12-16 reps
RPE 10
RPE 10
2
Front Squat (Barbell)
2
6-8 reps
RPE 10
3
Romanian Deadlift (Barbell)
1
1
6-8 reps
12-16 reps
RPE 10
RPE 10
4
Leg Extension
1
1
6-8 reps
12-16 reps
RPE 10
RPE 10
5
Hip Thrust (Barbell)
3
5 reps
RPE 10
6
Seated Calf Raise
4
AMRAP
RPE 10
7
Abs Crunch (Weighted)
3
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
1
6-8 reps
12-16 reps
RPE 10
RPE 10
2
Front Squat (Barbell)
2
6-8 reps
RPE 10
3
Romanian Deadlift (Barbell)
1
1
6-8 reps
12-16 reps
RPE 10
RPE 10
4
Leg Extension
1
1
6-8 reps
12-16 reps
RPE 10
RPE 10
5
Hip Thrust (Barbell)
3
5 reps
RPE 10
6
Seated Calf Raise
4
AMRAP
RPE 10
7
Abs Crunch (Weighted)
3
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
1
6-8 reps
12-16 reps
RPE 10
RPE 10
2
Front Squat (Barbell)
2
6-8 reps
RPE 10
3
Romanian Deadlift (Barbell)
1
1
6-8 reps
12-16 reps
RPE 10
RPE 10
4
Leg Extension
1
1
6-8 reps
12-16 reps
RPE 10
RPE 10
5
Hip Thrust (Barbell)
3
5 reps
RPE 10
6
Seated Calf Raise
4
AMRAP
RPE 10
7
Abs Crunch (Weighted)
3
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
1
6-8 reps
12-16 reps
RPE 10
RPE 10
2
Front Squat (Barbell)
2
6-8 reps
RPE 10
3
Romanian Deadlift (Barbell)
1
1
6-8 reps
12-16 reps
RPE 10
RPE 10
4
Leg Extension
1
1
6-8 reps
12-16 reps
RPE 10
RPE 10
5
Hip Thrust (Barbell)
3
5 reps
RPE 10
6
Seated Calf Raise
4
AMRAP
RPE 10
7
Abs Crunch (Weighted)
3
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
1
6-8 reps
12-16 reps
RPE 10
RPE 10
2
Front Squat (Barbell)
2
6-8 reps
RPE 10
3
Romanian Deadlift (Barbell)
1
1
6-8 reps
12-16 reps
RPE 10
RPE 10
4
Leg Extension
1
1
6-8 reps
12-16 reps
RPE 10
RPE 10
5
Hip Thrust (Barbell)
3
5 reps
RPE 10
6
Seated Calf Raise
4
AMRAP
RPE 10
7
Abs Crunch (Weighted)
3
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
6-8 reps
12-16 reps
RPE 10
RPE 10
2
Chest Fly (Cable)
1
1
6-8 reps
12-16 reps
RPE 10
RPE 10
3
Standing Pullover (Cable)
1
1
6-8 reps
12-16 reps
RPE 10
RPE 10
4
Pendlay Row
2
6-8 reps
RPE 10
5
Lateral Raise (Cable)
1
1
6-8 reps
12-16 reps
RPE 10
RPE 10
6
Rear Delt Fly (Cable)
1
1
6-8 reps
12-16 reps
RPE 10
RPE 10
7
Bicep Curl (Barbell)
1
1
6-8 reps
12-16 reps
RPE 10
RPE 10
8
Overhead Tricep Extension (Cable)
1
1
6-8 reps
12-16 reps
RPE 10
RPE 10
9
Neck Extension
5
AMRAP
RPE 10
10
Shrug (Dumbbell)
1
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
6-8 reps
12-16 reps
RPE 10
RPE 10
2
Chest Fly (Cable)
1
1
6-8 reps
12-16 reps
RPE 10
RPE 10
3
Standing Pullover (Cable)
1
1
6-8 reps
12-16 reps
RPE 10
RPE 10
4
Pendlay Row
2
6-8 reps
RPE 10
5
Lateral Raise (Cable)
1
1
6-8 reps
12-16 reps
RPE 10
RPE 10
6
Rear Delt Fly (Cable)
1
1
6-8 reps
12-16 reps
RPE 10
RPE 10
7
Bicep Curl (Barbell)
1
1
6-8 reps
12-16 reps
RPE 10
RPE 10
8
Overhead Tricep Extension (Cable)
1
1
6-8 reps
12-16 reps
RPE 10
RPE 10
9
Neck Extension
5
AMRAP
RPE 10
10
Shrug (Dumbbell)
1
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
6-8 reps
12-16 reps
RPE 10
RPE 10
2
Chest Fly (Cable)
1
1
6-8 reps
12-16 reps
RPE 10
RPE 10
3
Standing Pullover (Cable)
1
1
6-8 reps
12-16 reps
RPE 10
RPE 10
4
Pendlay Row
2
6-8 reps
RPE 10
5
Lateral Raise (Cable)
1
1
6-8 reps
12-16 reps
RPE 10
RPE 10
6
Rear Delt Fly (Cable)
1
1
6-8 reps
12-16 reps
RPE 10
RPE 10
7
Bicep Curl (Barbell)
1
1
6-8 reps
12-16 reps
RPE 10
RPE 10
8
Overhead Tricep Extension (Cable)
1
1
6-8 reps
12-16 reps
RPE 10
RPE 10
9
Neck Extension
5
AMRAP
RPE 10
10
Shrug (Dumbbell)
1
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
6-8 reps
12-16 reps
RPE 10
RPE 10
2
Chest Fly (Cable)
1
1
6-8 reps
12-16 reps
RPE 10
RPE 10
3
Standing Pullover (Cable)
1
1
6-8 reps
12-16 reps
RPE 10
RPE 10
4
Pendlay Row
2
6-8 reps
RPE 10
5
Lateral Raise (Cable)
1
1
6-8 reps
12-16 reps
RPE 10
RPE 10
6
Rear Delt Fly (Cable)
1
1
6-8 reps
12-16 reps
RPE 10
RPE 10
7
Bicep Curl (Barbell)
1
1
6-8 reps
12-16 reps
RPE 10
RPE 10
8
Overhead Tricep Extension (Cable)
1
1
6-8 reps
12-16 reps
RPE 10
RPE 10
9
Neck Extension
5
AMRAP
RPE 10
10
Shrug (Dumbbell)
1
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
6-8 reps
12-16 reps
RPE 10
RPE 10
2
Chest Fly (Cable)
1
1
6-8 reps
12-16 reps
RPE 10
RPE 10
3
Standing Pullover (Cable)
1
1
6-8 reps
12-16 reps
RPE 10
RPE 10
4
Pendlay Row
2
6-8 reps
RPE 10
5
Lateral Raise (Cable)
1
1
6-8 reps
12-16 reps
RPE 10
RPE 10
6
Rear Delt Fly (Cable)
1
1
6-8 reps
12-16 reps
RPE 10
RPE 10
7
Bicep Curl (Barbell)
1
1
6-8 reps
12-16 reps
RPE 10
RPE 10
8
Overhead Tricep Extension (Cable)
1
1
6-8 reps
12-16 reps
RPE 10
RPE 10
9
Neck Extension
5
AMRAP
RPE 10
10
Shrug (Dumbbell)
1
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
6-8 reps
12-16 reps
RPE 10
RPE 10
2
Chest Fly (Cable)
1
1
6-8 reps
12-16 reps
RPE 10
RPE 10
3
Standing Pullover (Cable)
1
1
6-8 reps
12-16 reps
RPE 10
RPE 10
4
Pendlay Row
2
6-8 reps
RPE 10
5
Lateral Raise (Cable)
1
1
6-8 reps
12-16 reps
RPE 10
RPE 10
6
Rear Delt Fly (Cable)
1
1
6-8 reps
12-16 reps
RPE 10
RPE 10
7
Bicep Curl (Barbell)
1
1
6-8 reps
12-16 reps
RPE 10
RPE 10
8
Overhead Tricep Extension (Cable)
1
1
6-8 reps
12-16 reps
RPE 10
RPE 10
9
Neck Extension
5
AMRAP
RPE 10
10
Shrug (Dumbbell)
1
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
6-8 reps
12-16 reps
RPE 10
RPE 10
2
Chest Fly (Cable)
1
1
6-8 reps
12-16 reps
RPE 10
RPE 10
3
Standing Pullover (Cable)
1
1
6-8 reps
12-16 reps
RPE 10
RPE 10
4
Pendlay Row
2
6-8 reps
RPE 10
5
Lateral Raise (Cable)
1
1
6-8 reps
12-16 reps
RPE 10
RPE 10
6
Rear Delt Fly (Cable)
1
1
6-8 reps
12-16 reps
RPE 10
RPE 10
7
Bicep Curl (Barbell)
1
1
6-8 reps
12-16 reps
RPE 10
RPE 10
8
Overhead Tricep Extension (Cable)
1
1
6-8 reps
12-16 reps
RPE 10
RPE 10
9
Neck Extension
5
AMRAP
RPE 10
10
Shrug (Dumbbell)
1
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
6-8 reps
12-16 reps
RPE 10
RPE 10
2
Chest Fly (Cable)
1
1
6-8 reps
12-16 reps
RPE 10
RPE 10
3
Standing Pullover (Cable)
1
1
6-8 reps
12-16 reps
RPE 10
RPE 10
4
Pendlay Row
2
6-8 reps
RPE 10
5
Lateral Raise (Cable)
1
1
6-8 reps
12-16 reps
RPE 10
RPE 10
6
Rear Delt Fly (Cable)
1
1
6-8 reps
12-16 reps
RPE 10
RPE 10
7
Bicep Curl (Barbell)
1
1
6-8 reps
12-16 reps
RPE 10
RPE 10
8
Overhead Tricep Extension (Cable)
1
1
6-8 reps
12-16 reps
RPE 10
RPE 10
9
Neck Extension
5
AMRAP
RPE 10
10
Shrug (Dumbbell)
1
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
6-8 reps
12-16 reps
RPE 10
RPE 10
2
Chest Fly (Cable)
1
1
6-8 reps
12-16 reps
RPE 10
RPE 10
3
Standing Pullover (Cable)
1
1
6-8 reps
12-16 reps
RPE 10
RPE 10
4
Pendlay Row
2
6-8 reps
RPE 10
5
Lateral Raise (Cable)
1
1
6-8 reps
12-16 reps
RPE 10
RPE 10
6
Rear Delt Fly (Cable)
1
1
6-8 reps
12-16 reps
RPE 10
RPE 10
7
Bicep Curl (Barbell)
1
1
6-8 reps
12-16 reps
RPE 10
RPE 10
8
Overhead Tricep Extension (Cable)
1
1
6-8 reps
12-16 reps
RPE 10
RPE 10
9
Neck Extension
5
AMRAP
RPE 10
10
Shrug (Dumbbell)
1
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
6-8 reps
12-16 reps
RPE 10
RPE 10
2
Chest Fly (Cable)
1
1
6-8 reps
12-16 reps
RPE 10
RPE 10
3
Standing Pullover (Cable)
1
1
6-8 reps
12-16 reps
RPE 10
RPE 10
4
Pendlay Row
2
6-8 reps
RPE 10
5
Lateral Raise (Cable)
1
1
6-8 reps
12-16 reps
RPE 10
RPE 10
6
Rear Delt Fly (Cable)
1
1
6-8 reps
12-16 reps
RPE 10
RPE 10
7
Bicep Curl (Barbell)
1
1
6-8 reps
12-16 reps
RPE 10
RPE 10
8
Overhead Tricep Extension (Cable)
1
1
6-8 reps
12-16 reps
RPE 10
RPE 10
9
Neck Extension
5
AMRAP
RPE 10
10
Shrug (Dumbbell)
1
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
6-8 reps
12-16 reps
RPE 10
RPE 10
2
Chest Fly (Cable)
1
1
6-8 reps
12-16 reps
RPE 10
RPE 10
3
Standing Pullover (Cable)
1
1
6-8 reps
12-16 reps
RPE 10
RPE 10
4
Pendlay Row
2
6-8 reps
RPE 10
5
Lateral Raise (Cable)
1
1
6-8 reps
12-16 reps
RPE 10
RPE 10
6
Rear Delt Fly (Cable)
1
1
6-8 reps
12-16 reps
RPE 10
RPE 10
7
Bicep Curl (Barbell)
1
1
6-8 reps
12-16 reps
RPE 10
RPE 10
8
Overhead Tricep Extension (Cable)
1
1
6-8 reps
12-16 reps
RPE 10
RPE 10
9
Neck Extension
5
AMRAP
RPE 10
10
Shrug (Dumbbell)
1
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
6-8 reps
12-16 reps
RPE 10
RPE 10
2
Chest Fly (Cable)
1
1
6-8 reps
12-16 reps
RPE 10
RPE 10
3
Standing Pullover (Cable)
1
1
6-8 reps
12-16 reps
RPE 10
RPE 10
4
Pendlay Row
2
6-8 reps
RPE 10
5
Lateral Raise (Cable)
1
1
6-8 reps
12-16 reps
RPE 10
RPE 10
6
Rear Delt Fly (Cable)
1
1
6-8 reps
12-16 reps
RPE 10
RPE 10
7
Bicep Curl (Barbell)
1
1
6-8 reps
12-16 reps
RPE 10
RPE 10
8
Overhead Tricep Extension (Cable)
1
1
6-8 reps
12-16 reps
RPE 10
RPE 10
9
Neck Extension
5
AMRAP
RPE 10
10
Shrug (Dumbbell)
1
AMRAP
RPE 10
Week 1
1 / 12 Weeks
Day 1
1
Seated Hamstring Curl
1 Set
1 Set
6-8 Reps
12-16 Reps
@10
@10
2
Leg Press
1 Set
1 Set
6-8 Reps
12-16 Reps
@10
@10
3
Split Squat (Dumbbell)
3 Sets
5 Reps
@10
4
Romanian Deadlift (Barbell)
1 Set
1 Set
6-8 Reps
12-16 Reps
@10
@10
5
Leg Extension
1 Set
1 Set
6-8 Reps
12-16 Reps
@10
@10
6
Hyperextension
2 Sets
AMRAP
@10
7
Standing Calf Raise
4 Sets
10 Reps
@10
8
Hanging Leg Raise
3 Sets
15 Reps
@10
Day 2
1
Bench Press (Barbell)
1 Set
1 Set
6-8 Reps
12-16 Reps
@10
@10
2
Dip (Weighted)
1 Set
1 Set
6-8 Reps
12-16 Reps
@10
@10
3
Wide Grip Lat Pulldown
1 Set
1 Set
6-8 Reps
12-16 Reps
@10
@10
4
Dumbbell Row
1 Set
1 Set
6-8 Reps
12-16 Reps
@10
@10
5
Lateral Raise (Cable)
1 Set
1 Set
6-8 Reps
12-16 Reps
@10
@10
6
Rear Delt Fly (Cable)
1 Set
1 Set
6-8 Reps
12-16 Reps
@10
@10
7
Incline Curl (Dumbbell)
1 Set
1 Set
6-8 Reps
12-16 Reps
@10
@10
8
Tricep Pushdown (Cable)
1 Set
1 Set
6-8 Reps
12-16 Reps
@10
@10
9
Neck Extension
5 Sets
AMRAP
@10
10
Shrug (Dumbbell)
1 Set
AMRAP
@10
Day 3
1
Lying Leg Curl
1 Set
1 Set
6-8 Reps
12-16 Reps
@10
@10
2
Front Squat (Barbell)
2 Sets
6-8 Reps
@10
3
Romanian Deadlift (Barbell)
1 Set
1 Set
6-8 Reps
12-16 Reps
@10
@10
4
Leg Extension
1 Set
1 Set
6-8 Reps
12-16 Reps
@10
@10
5
Hip Thrust (Barbell)
3 Sets
5 Reps
@10
6
Seated Calf Raise
4 Sets
AMRAP
@10
7
Abs Crunch (Weighted)
3 Sets
AMRAP
@10
Day 4
1
Incline Bench Press (Barbell)
1 Set
1 Set
6-8 Reps
12-16 Reps
@10
@10
2
Chest Fly (Cable)
1 Set
1 Set
6-8 Reps
12-16 Reps
@10
@10
3
Standing Pullover (Cable)
1 Set
1 Set
6-8 Reps
12-16 Reps
@10
@10
4
Pendlay Row
2 Sets
6-8 Reps
@10
5
Lateral Raise (Cable)
1 Set
1 Set
6-8 Reps
12-16 Reps
@10
@10
6
Rear Delt Fly (Cable)
1 Set
1 Set
6-8 Reps
12-16 Reps
@10
@10
7
Bicep Curl (Barbell)
1 Set
1 Set
6-8 Reps
12-16 Reps
@10
@10
8
Overhead Tricep Extension (Cable)
1 Set
1 Set
6-8 Reps
12-16 Reps
@10
@10
9
Neck Extension
5 Sets
AMRAP
@10
10
Shrug (Dumbbell)
1 Set
AMRAP
@10