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BoostcampPNG

Upper Lower 2.0

by Cameron H.
4.0
(1 rating)

Program Description

To get as big as possible I

Program Overview

  • Level
    Novice, Intermediate, Beginner
  • Goal
    Athletics, Bodybuilding, Powerlifting, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    70 minutes
  • Created
    Nov 20, 2024 10:34
  • Last Edited
    Jun 18, 2025 11:06

Summary

Transform your physique with Upper Lower 2.0, an 8-week program designed for serious lifters looking to maximize strength and muscle gains. With five training days per week, you'll alternate between upper and lower body workouts, focusing on compound and isolation exercises to target every muscle group. Each session is structured to challenge your limits, enhance your weak points, and build a balanced physique. Get ready to push your boundaries and achieve your fitness goals!
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4.8 Stars with 10, 000+ Ratings
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
1-2 reps
4-6 reps
RPE 8
RPE 8
2
Incline Bench Press (Dumbbell)
1
1
8-12 reps
8-12 reps
RPE 8
RPE 9
3
Dumbbell Upper Back Row
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
4
Seated Row (Cable)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 9.5
5
Incline Curl (Dumbbell)
1
2
8-12 reps
8-12 reps
RPE 9
RPE 10
6
Single Arm Tricep Extension (Cable)
3
8-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
1-2 reps
4-6 reps
RPE 8
RPE 8
2
Incline Bench Press (Dumbbell)
1
1
8-12 reps
8-12 reps
RPE 8
RPE 9
3
Dumbbell Upper Back Row
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
4
Seated Row (Cable)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 9.5
5
Incline Curl (Dumbbell)
1
2
8-12 reps
8-12 reps
RPE 9
RPE 10
6
Single Arm Tricep Extension (Cable)
3
8-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
1-2 reps
4-6 reps
RPE 8
RPE 8
2
Incline Bench Press (Dumbbell)
1
1
8-12 reps
8-12 reps
RPE 8
RPE 9
3
Dumbbell Upper Back Row
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
4
Seated Row (Cable)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 9.5
5
Incline Curl (Dumbbell)
1
2
8-12 reps
8-12 reps
RPE 9
RPE 10
6
Single Arm Tricep Extension (Cable)
3
8-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
One Arm Lateral Raise (Cable)
1
1
7-13 reps
7-13 reps
RPE 8
RPE 9
2
Bench Press (Barbell)
1
3
1-2 reps
4-6 reps
RPE 8
RPE 8
3
Incline Bench Press (Dumbbell)
1
1
8-12 reps
8-12 reps
RPE 8
RPE 9
4
Dumbbell Upper Back Row
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
5
Seated Row (Cable)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 9.5
6
Incline Curl (Dumbbell)
1
2
8-12 reps
8-12 reps
RPE 9
RPE 10
7
Single Arm Tricep Extension (Cable)
3
8-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
One Arm Lateral Raise (Cable)
1
1
7-13 reps
7-13 reps
RPE 8
RPE 9
2
Bench Press (Barbell)
1
3
1-2 reps
4-6 reps
RPE 8
RPE 8
3
Incline Bench Press (Dumbbell)
1
1
8-12 reps
8-12 reps
RPE 8
RPE 9
4
Dumbbell Upper Back Row
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
5
Seated Row (Cable)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 9.5
6
Incline Curl (Dumbbell)
1
2
8-12 reps
8-12 reps
RPE 9
RPE 10
7
Single Arm Tricep Extension (Cable)
3
8-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
One Arm Lateral Raise (Cable)
1
1
7-13 reps
7-13 reps
RPE 8
RPE 9
2
Bench Press (Barbell)
1
3
1-2 reps
4-6 reps
RPE 8
RPE 8
3
Incline Bench Press (Dumbbell)
1
1
8-12 reps
8-12 reps
RPE 8
RPE 9
4
Dumbbell Upper Back Row
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
5
Seated Row (Cable)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 9.5
6
Incline Curl (Dumbbell)
1
2
8-12 reps
8-12 reps
RPE 9
RPE 10
7
Single Arm Tricep Extension (Cable)
3
8-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
One Arm Lateral Raise (Cable)
1
1
7-13 reps
7-13 reps
RPE 8
RPE 9
2
Bench Press (Barbell)
1
3
1-2 reps
4-6 reps
RPE 8
RPE 8
3
Incline Bench Press (Dumbbell)
1
1
8-12 reps
8-12 reps
RPE 8
RPE 9
4
Dumbbell Upper Back Row
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
5
Seated Row (Cable)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 9.5
6
Incline Curl (Dumbbell)
1
2
8-12 reps
8-12 reps
RPE 9
RPE 10
7
Single Arm Tricep Extension (Cable)
3
8-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
One Arm Lateral Raise (Cable)
1
1
7-13 reps
7-13 reps
RPE 8
RPE 9
2
Bench Press (Barbell)
1
3
1-2 reps
4-6 reps
RPE 8
RPE 8
3
Incline Bench Press (Dumbbell)
1
1
8-12 reps
8-12 reps
RPE 8
RPE 9
4
Dumbbell Upper Back Row
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
5
Seated Row (Cable)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 9.5
6
Incline Curl (Dumbbell)
1
2
8-12 reps
8-12 reps
RPE 9
RPE 10
7
Single Arm Tricep Extension (Cable)
3
8-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single-Leg Leg Curl
1
1
8-12 reps
8-12 reps
RPE 8
RPE 9
2
Squat (Barbell)
1
1
6-8 reps
6-8 reps
RPE 7
RPE 8
3
Romanian Deadlift (Dumbbell)
2
10-12 reps
-
4
Leg Extension
1
1
10-12 reps
10-12 reps
RPE 9
RPE 10
5
Seated Calf Raise
1
1
1
15-20 reps
15-20 reps
15-20 reps
RPE 8
RPE 9
RPE 10
6
Hip Abductor (Machine)
1
1
12-15 reps
12-15 reps
RPE 8
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
1
1
12-15 reps
12-15 reps
RPE 8
RPE 9
2
Single-Leg Leg Curl
1
1
8-12 reps
8-12 reps
RPE 8
RPE 9
3
Seated Calf Raise
1
1
10-20 reps
10-20 reps
RPE 8
RPE 9
4
Squat (Barbell)
1
1
4-8 reps
4-8 reps
RPE 7
RPE 8
5
Machine Leg Press
1
1
6-10 reps
6-10 reps
RPE 8
RPE 9
6
Leg Extension
1
1
10-12 reps
10-12 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
1
1
12-15 reps
12-15 reps
RPE 8
RPE 9
2
Single-Leg Leg Curl
1
1
8-12 reps
8-12 reps
RPE 8
RPE 9
3
Seated Calf Raise
1
1
10-20 reps
10-20 reps
RPE 8
RPE 9
4
Squat (Barbell)
1
1
4-8 reps
4-8 reps
RPE 7
RPE 8
5
Machine Leg Press
1
1
6-10 reps
6-10 reps
RPE 8
RPE 9
6
Leg Extension
1
1
10-12 reps
10-12 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
1
1
12-15 reps
12-15 reps
RPE 8
RPE 9
2
Single-Leg Leg Curl
1
1
8-12 reps
8-12 reps
RPE 8
RPE 9
3
Seated Calf Raise
1
1
10-20 reps
10-20 reps
RPE 8
RPE 9
4
Squat (Barbell)
1
1
4-8 reps
4-8 reps
RPE 7
RPE 8
5
Machine Leg Press
1
1
6-10 reps
6-10 reps
RPE 8
RPE 9
6
Leg Extension
1
1
10-12 reps
10-12 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
1
1
12-15 reps
12-15 reps
RPE 8
RPE 9
2
Single-Leg Leg Curl
1
1
8-12 reps
8-12 reps
RPE 8
RPE 9
3
Seated Calf Raise
1
1
10-20 reps
10-20 reps
RPE 8
RPE 9
4
Squat (Barbell)
1
1
4-8 reps
4-8 reps
RPE 7
RPE 8
5
Machine Leg Press
1
1
6-10 reps
6-10 reps
RPE 8
RPE 9
6
Leg Extension
1
1
10-12 reps
10-12 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
1
1
12-15 reps
12-15 reps
RPE 8
RPE 9
2
Single-Leg Leg Curl
1
1
8-12 reps
8-12 reps
RPE 8
RPE 9
3
Seated Calf Raise
1
1
10-20 reps
10-20 reps
RPE 8
RPE 9
4
Squat (Barbell)
1
1
4-8 reps
4-8 reps
RPE 7
RPE 8
5
Machine Leg Press
1
1
6-10 reps
6-10 reps
RPE 8
RPE 9
6
Leg Extension
1
1
10-12 reps
10-12 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
1
1
12-15 reps
12-15 reps
RPE 8
RPE 9
2
Single-Leg Leg Curl
1
1
8-12 reps
8-12 reps
RPE 8
RPE 9
3
Seated Calf Raise
1
1
10-20 reps
10-20 reps
RPE 8
RPE 9
4
Squat (Barbell)
1
1
4-8 reps
4-8 reps
RPE 7
RPE 8
5
Machine Leg Press
1
1
6-10 reps
6-10 reps
RPE 8
RPE 9
6
Leg Extension
1
1
10-12 reps
10-12 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
1
1
12-15 reps
12-15 reps
RPE 8
RPE 9
2
Single-Leg Leg Curl
1
1
8-12 reps
8-12 reps
RPE 8
RPE 9
3
Seated Calf Raise
1
1
10-20 reps
10-20 reps
RPE 8
RPE 9
4
Squat (Barbell)
1
1
4-8 reps
4-8 reps
RPE 7
RPE 8
5
Machine Leg Press
1
1
6-10 reps
6-10 reps
RPE 8
RPE 9
6
Leg Extension
1
1
10-12 reps
10-12 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
1
1
8-12 reps
8-12 reps
RPE 8
RPE 9
2
Lat Pulldown
1
1
6-10 reps
6-10 reps
RPE 8
RPE 9
3
Bench Press (Dumbbell)
1
1
6-10 reps
6-10 reps
RPE 8
RPE 9
4
Incline Bench Press (Smith Machine)
1
1
8-12 reps
8-12 reps
RPE 7
RPE 8
5
Single Arm Preacher Curl
1
1
8-12 reps
8-12 reps
RPE 8
RPE 9
6
JM Press
1
1
8-12 reps
8-12 reps
RPE 8
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
1
1
8-12 reps
8-12 reps
RPE 8
RPE 9
2
Lat Pulldown
1
1
6-10 reps
6-10 reps
RPE 8
RPE 9
3
Bench Press (Dumbbell)
1
1
6-10 reps
6-10 reps
RPE 8
RPE 9
4
Incline Bench Press (Smith Machine)
1
1
8-12 reps
8-12 reps
RPE 7
RPE 8
5
Single Arm Preacher Curl
1
1
8-12 reps
8-12 reps
RPE 8
RPE 9
6
JM Press
1
1
8-12 reps
8-12 reps
RPE 8
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
1
1
8-12 reps
8-12 reps
RPE 8
RPE 9
2
Lat Pulldown
1
1
6-10 reps
6-10 reps
RPE 8
RPE 9
3
Bench Press (Dumbbell)
1
1
6-10 reps
6-10 reps
RPE 8
RPE 9
4
Incline Bench Press (Smith Machine)
1
1
8-12 reps
8-12 reps
RPE 7
RPE 8
5
Single Arm Preacher Curl
1
1
8-12 reps
8-12 reps
RPE 8
RPE 9
6
JM Press
1
1
8-12 reps
8-12 reps
RPE 8
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
1
1
8-12 reps
8-12 reps
RPE 8
RPE 9
2
Lat Pulldown
1
1
6-10 reps
6-10 reps
RPE 8
RPE 9
3
Bench Press (Dumbbell)
1
1
6-10 reps
6-10 reps
RPE 8
RPE 9
4
Incline Bench Press (Smith Machine)
1
1
8-12 reps
8-12 reps
RPE 7
RPE 8
5
Single Arm Preacher Curl
1
1
8-12 reps
8-12 reps
RPE 8
RPE 9
6
JM Press
1
1
8-12 reps
8-12 reps
RPE 8
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
1
1
8-12 reps
8-12 reps
RPE 8
RPE 9
2
Lat Pulldown
1
1
6-10 reps
6-10 reps
RPE 8
RPE 9
3
Bench Press (Dumbbell)
1
1
6-10 reps
6-10 reps
RPE 8
RPE 9
4
Incline Bench Press (Smith Machine)
1
1
8-12 reps
8-12 reps
RPE 7
RPE 8
5
Single Arm Preacher Curl
1
1
8-12 reps
8-12 reps
RPE 8
RPE 9
6
JM Press
1
1
8-12 reps
8-12 reps
RPE 8
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
1
1
8-12 reps
8-12 reps
RPE 8
RPE 9
2
Lat Pulldown
1
1
6-10 reps
6-10 reps
RPE 8
RPE 9
3
Bench Press (Dumbbell)
1
1
6-10 reps
6-10 reps
RPE 8
RPE 9
4
Incline Bench Press (Smith Machine)
1
1
8-12 reps
8-12 reps
RPE 7
RPE 8
5
Single Arm Preacher Curl
1
1
8-12 reps
8-12 reps
RPE 8
RPE 9
6
JM Press
1
1
8-12 reps
8-12 reps
RPE 8
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
1
1
8-12 reps
8-12 reps
RPE 8
RPE 9
2
Lat Pulldown
1
1
6-10 reps
6-10 reps
RPE 8
RPE 9
3
Bench Press (Dumbbell)
1
1
6-10 reps
6-10 reps
RPE 8
RPE 9
4
Incline Bench Press (Smith Machine)
1
1
8-12 reps
8-12 reps
RPE 7
RPE 8
5
Single Arm Preacher Curl
1
1
8-12 reps
8-12 reps
RPE 8
RPE 9
6
JM Press
1
1
8-12 reps
8-12 reps
RPE 8
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
1
1
8-12 reps
8-12 reps
RPE 8
RPE 9
2
Lat Pulldown
1
1
6-10 reps
6-10 reps
RPE 8
RPE 9
3
Bench Press (Dumbbell)
1
1
6-10 reps
6-10 reps
RPE 8
RPE 9
4
Incline Bench Press (Smith Machine)
1
1
8-12 reps
8-12 reps
RPE 7
RPE 8
5
Single Arm Preacher Curl
1
1
8-12 reps
8-12 reps
RPE 8
RPE 9
6
JM Press
1
1
8-12 reps
8-12 reps
RPE 8
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
8-10 reps
8-10 reps
RPE 6.5
RPE 7.5
2
Leg Press
2
8-10 reps
RPE 8
3
Smith Machine Reverse Lunges
1
1
10-12 reps
10-12 reps
RPE 7
RPE 8
4
Hyperextension
1
1
10-12 reps
10-12 reps
RPE 7
RPE 8
5
Bottom Half Standing Calf Raise
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 8
RPE 9
RPE 9.5
6
Hip Adductor (Machine)
1
1
12-15 reps
12-15 reps
RPE 8
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Calf Raise
1
1
10-20 reps
10-20 reps
RPE 8
RPE 9
2
Hip Adductor (Machine)
1
1
12-15 reps
12-15 reps
RPE 8
RPE 9
3
Romanian Deadlift (Barbell)
1
1
8-10 reps
8-10 reps
RPE 6.5
RPE 7.5
4
Single-Leg Leg Curl
1
1
8-12 reps
8-12 reps
RPE 8
RPE 9
5
Leg Extension
1
1
6-10 reps
6-10 reps
RPE 8
RPE 9
6
Bottom Half Standing Calf Raise
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 8
RPE 9
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Calf Raise
1
1
10-20 reps
10-20 reps
RPE 8
RPE 9
2
Hip Adductor (Machine)
1
1
12-15 reps
12-15 reps
RPE 8
RPE 9
3
Romanian Deadlift (Barbell)
1
1
8-10 reps
8-10 reps
RPE 6.5
RPE 7.5
4
Single-Leg Leg Curl
1
1
8-12 reps
8-12 reps
RPE 8
RPE 9
5
Leg Extension
1
1
6-10 reps
6-10 reps
RPE 8
RPE 9
6
Bottom Half Standing Calf Raise
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 8
RPE 9
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bottom Half Standing Calf Raise
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 8
RPE 9
RPE 9.5
2
Hip Adductor (Machine)
1
1
12-15 reps
12-15 reps
RPE 8
RPE 9
3
Leg Extension
1
1
6-10 reps
6-10 reps
RPE 8
RPE 9
4
Single-Leg Leg Curl
1
1
8-12 reps
8-12 reps
RPE 8
RPE 9
5
Romanian Deadlift (Barbell)
1
1
8-10 reps
8-10 reps
RPE 6.5
RPE 7.5
6
Leg Press
1
1
6-10 reps
6-10 reps
RPE 8
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bottom Half Standing Calf Raise
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 8
RPE 9
RPE 9.5
2
Hip Adductor (Machine)
1
1
12-15 reps
12-15 reps
RPE 8
RPE 9
3
Leg Extension
1
1
6-10 reps
6-10 reps
RPE 8
RPE 9
4
Single-Leg Leg Curl
1
1
8-12 reps
8-12 reps
RPE 8
RPE 9
5
Romanian Deadlift (Barbell)
1
1
8-10 reps
8-10 reps
RPE 6.5
RPE 7.5
6
Leg Press
1
1
6-10 reps
6-10 reps
RPE 8
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bottom Half Standing Calf Raise
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 8
RPE 9
RPE 9.5
2
Hip Adductor (Machine)
1
1
12-15 reps
12-15 reps
RPE 8
RPE 9
3
Leg Extension
1
1
6-10 reps
6-10 reps
RPE 8
RPE 9
4
Single-Leg Leg Curl
1
1
8-12 reps
8-12 reps
RPE 8
RPE 9
5
Romanian Deadlift (Barbell)
1
1
8-10 reps
8-10 reps
RPE 6.5
RPE 7.5
6
Leg Press
1
1
6-10 reps
6-10 reps
RPE 8
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bottom Half Standing Calf Raise
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 8
RPE 9
RPE 9.5
2
Hip Adductor (Machine)
1
1
12-15 reps
12-15 reps
RPE 8
RPE 9
3
Leg Extension
1
1
6-10 reps
6-10 reps
RPE 8
RPE 9
4
Single-Leg Leg Curl
1
1
8-12 reps
8-12 reps
RPE 8
RPE 9
5
Romanian Deadlift (Barbell)
1
1
8-10 reps
8-10 reps
RPE 6.5
RPE 7.5
6
Leg Press
1
1
6-10 reps
6-10 reps
RPE 8
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bottom Half Standing Calf Raise
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 8
RPE 9
RPE 9.5
2
Hip Adductor (Machine)
1
1
12-15 reps
12-15 reps
RPE 8
RPE 9
3
Leg Extension
1
1
6-10 reps
6-10 reps
RPE 8
RPE 9
4
Single-Leg Leg Curl
1
1
8-12 reps
8-12 reps
RPE 8
RPE 9
5
Romanian Deadlift (Barbell)
1
1
8-10 reps
8-10 reps
RPE 6.5
RPE 7.5
6
Leg Press
1
1
6-10 reps
6-10 reps
RPE 8
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
1
1
8-12 reps
8-12 reps
RPE 8
RPE 9
2
Rear Delt Fly (Machine)
1
1
1
12-15 reps
15-20 reps
15-20 reps
RPE 8
RPE 9
RPE 9.5
3
Bicep Curl (EZ Bar)
1
1
10-12 reps
10-12 reps
RPE 8
RPE 9
4
Skull Crusher (Barbell)
1
1
10-12 reps
10-12 reps
RPE 8
RPE 9
5
Incline Curl (Dumbbell)
1
1
12-15 reps
12-15 reps
RPE 8
RPE 9
6
Tricep Pushdown (Cable)
1
1
12-15 reps
12-15 reps
RPE 8
RPE 9
7
Abs Crunch (Machine)
1
1
1
10-20 reps
10-20 reps
10-20 reps
RPE 8
RPE 9
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
1
1
8-12 reps
8-12 reps
RPE 8
RPE 9
2
Rear Delt Fly (Machine)
1
1
1
12-15 reps
15-20 reps
15-20 reps
RPE 8
RPE 9
RPE 9.5
3
Bicep Curl (EZ Bar)
1
1
10-12 reps
10-12 reps
RPE 8
RPE 9
4
Skull Crusher (Barbell)
1
1
10-12 reps
10-12 reps
RPE 8
RPE 9
5
Incline Curl (Dumbbell)
1
1
12-15 reps
12-15 reps
RPE 8
RPE 9
6
Tricep Pushdown (Cable)
1
1
12-15 reps
12-15 reps
RPE 8
RPE 9
7
Abs Crunch (Machine)
1
1
1
10-20 reps
10-20 reps
10-20 reps
RPE 8
RPE 9
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
1
1
8-12 reps
8-12 reps
RPE 8
RPE 9
2
Rear Delt Fly (Machine)
1
1
1
12-15 reps
15-20 reps
15-20 reps
RPE 8
RPE 9
RPE 9.5
3
Bicep Curl (EZ Bar)
1
1
10-12 reps
10-12 reps
RPE 8
RPE 9
4
Skull Crusher (Barbell)
1
1
10-12 reps
10-12 reps
RPE 8
RPE 9
5
Incline Curl (Dumbbell)
1
1
12-15 reps
12-15 reps
RPE 8
RPE 9
6
Tricep Pushdown (Cable)
1
1
12-15 reps
12-15 reps
RPE 8
RPE 9
7
Abs Crunch (Machine)
1
1
1
10-20 reps
10-20 reps
10-20 reps
RPE 8
RPE 9
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
One Arm Lateral Raise (Cable)
1
1
7-13 reps
7-13 reps
RPE 9
RPE 9.5
2
Chest Fly (Cable)
1
1
8-12 reps
8-12 reps
RPE 8
RPE 9
3
Rear Delt Fly (Machine)
1
1
1
12-15 reps
15-20 reps
15-20 reps
RPE 8
RPE 9
RPE 9.5
4
Bicep Curl (EZ Bar)
1
1
10-12 reps
10-12 reps
RPE 8
RPE 9
5
Skull Crusher (Barbell)
1
1
10-12 reps
10-12 reps
RPE 8
RPE 9
6
Incline Curl (Dumbbell)
1
1
12-15 reps
12-15 reps
RPE 8
RPE 9
7
Tricep Pushdown (Cable)
1
1
12-15 reps
12-15 reps
RPE 8
RPE 9
8
Abs Crunch (Machine)
1
1
1
10-20 reps
10-20 reps
10-20 reps
RPE 8
RPE 9
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
One Arm Lateral Raise (Cable)
1
1
7-13 reps
7-13 reps
RPE 9
RPE 9.5
2
Chest Fly (Cable)
1
1
8-12 reps
8-12 reps
RPE 8
RPE 9
3
Rear Delt Fly (Machine)
1
1
1
12-15 reps
15-20 reps
15-20 reps
RPE 8
RPE 9
RPE 9.5
4
Bicep Curl (EZ Bar)
1
1
10-12 reps
10-12 reps
RPE 8
RPE 9
5
Skull Crusher (Barbell)
1
1
10-12 reps
10-12 reps
RPE 8
RPE 9
6
Incline Curl (Dumbbell)
1
1
12-15 reps
12-15 reps
RPE 8
RPE 9
7
Tricep Pushdown (Cable)
1
1
12-15 reps
12-15 reps
RPE 8
RPE 9
8
Abs Crunch (Machine)
1
1
1
10-20 reps
10-20 reps
10-20 reps
RPE 8
RPE 9
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
One Arm Lateral Raise (Cable)
1
1
7-13 reps
7-13 reps
RPE 9
RPE 9.5
2
Chest Fly (Cable)
1
1
8-12 reps
8-12 reps
RPE 8
RPE 9
3
Rear Delt Fly (Machine)
1
1
1
12-15 reps
15-20 reps
15-20 reps
RPE 8
RPE 9
RPE 9.5
4
Bicep Curl (EZ Bar)
1
1
10-12 reps
10-12 reps
RPE 8
RPE 9
5
Skull Crusher (Barbell)
1
1
10-12 reps
10-12 reps
RPE 8
RPE 9
6
Incline Curl (Dumbbell)
1
1
12-15 reps
12-15 reps
RPE 8
RPE 9
7
Tricep Pushdown (Cable)
1
1
12-15 reps
12-15 reps
RPE 8
RPE 9
8
Abs Crunch (Machine)
1
1
1
10-20 reps
10-20 reps
10-20 reps
RPE 8
RPE 9
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
One Arm Lateral Raise (Cable)
1
1
7-13 reps
7-13 reps
RPE 9
RPE 9.5
2
Chest Fly (Cable)
1
1
8-12 reps
8-12 reps
RPE 8
RPE 9
3
Rear Delt Fly (Machine)
1
1
1
12-15 reps
15-20 reps
15-20 reps
RPE 8
RPE 9
RPE 9.5
4
Bicep Curl (EZ Bar)
1
1
10-12 reps
10-12 reps
RPE 8
RPE 9
5
Skull Crusher (Barbell)
1
1
10-12 reps
10-12 reps
RPE 8
RPE 9
6
Incline Curl (Dumbbell)
1
1
12-15 reps
12-15 reps
RPE 8
RPE 9
7
Tricep Pushdown (Cable)
1
1
12-15 reps
12-15 reps
RPE 8
RPE 9
8
Abs Crunch (Machine)
1
1
1
10-20 reps
10-20 reps
10-20 reps
RPE 8
RPE 9
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
One Arm Lateral Raise (Cable)
1
1
7-13 reps
7-13 reps
RPE 9
RPE 9.5
2
Chest Fly (Cable)
1
1
8-12 reps
8-12 reps
RPE 8
RPE 9
3
Rear Delt Fly (Machine)
1
1
1
12-15 reps
15-20 reps
15-20 reps
RPE 8
RPE 9
RPE 9.5
4
Bicep Curl (EZ Bar)
1
1
10-12 reps
10-12 reps
RPE 8
RPE 9
5
Skull Crusher (Barbell)
1
1
10-12 reps
10-12 reps
RPE 8
RPE 9
6
Incline Curl (Dumbbell)
1
1
12-15 reps
12-15 reps
RPE 8
RPE 9
7
Tricep Pushdown (Cable)
1
1
12-15 reps
12-15 reps
RPE 8
RPE 9
8
Abs Crunch (Machine)
1
1
1
10-20 reps
10-20 reps
10-20 reps
RPE 8
RPE 9
RPE 9.5
Week 1
1 / 8 Weeks
Day 5
1
Chest Fly (Cable)
1 Set
1 Set
8-12 Reps
8-12 Reps
@8
@9
2
Rear Delt Fly (Machine)
1 Set
1 Set
1 Set
12-15 Reps
15-20 Reps
15-20 Reps
@8
@9
@9.5
3
Bicep Curl (EZ Bar)
1 Set
1 Set
10-12 Reps
10-12 Reps
@8
@9
4
Skull Crusher (Barbell)
1 Set
1 Set
10-12 Reps
10-12 Reps
@8
@9
5
Incline Curl (Dumbbell)
1 Set
1 Set
12-15 Reps
12-15 Reps
@8
@9
6
Tricep Pushdown (Cable)
1 Set
1 Set
12-15 Reps
12-15 Reps
@8
@9
7
Abs Crunch (Machine)
1 Set
1 Set
1 Set
10-20 Reps
10-20 Reps
10-20 Reps
@8
@9
@9.5
Day 4
1
Romanian Deadlift (Barbell)
1 Set
1 Set
8-10 Reps
8-10 Reps
@6.5
@7.5
2
Leg Press
2 Sets
8-10 Reps
@8
3
Smith Machine Reverse Lunges
1 Set
1 Set
10-12 Reps
10-12 Reps
@7
@8
4
Hyperextension
1 Set
1 Set
10-12 Reps
10-12 Reps
@7
@8
5
Bottom Half Standing Calf Raise
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
@8
@9
@9.5
6
Hip Adductor (Machine)
1 Set
1 Set
12-15 Reps
12-15 Reps
@8
@9
Day 3
1
Lat Pulldown (Single Arm)
1 Set
1 Set
8-12 Reps
8-12 Reps
@8
@9
2
Lat Pulldown
1 Set
1 Set
6-10 Reps
6-10 Reps
@8
@9
3
Bench Press (Dumbbell)
1 Set
1 Set
6-10 Reps
6-10 Reps
@8
@9
4
Incline Bench Press (Smith Machine)
1 Set
1 Set
8-12 Reps
8-12 Reps
@7
@8
5
Single Arm Preacher Curl
1 Set
1 Set
8-12 Reps
8-12 Reps
@8
@9
6
JM Press
1 Set
1 Set
8-12 Reps
8-12 Reps
@8
@9
Day 2
1
Single-Leg Leg Curl
1 Set
1 Set
8-12 Reps
8-12 Reps
@8
@9
2
Squat (Barbell)
1 Set
1 Set
6-8 Reps
6-8 Reps
@7
@8
3
Romanian Deadlift (Dumbbell)
2 Sets
10-12 Reps
-
4
Leg Extension
1 Set
1 Set
10-12 Reps
10-12 Reps
@9
@10
5
Seated Calf Raise
1 Set
1 Set
1 Set
15-20 Reps
15-20 Reps
15-20 Reps
@8
@9
@10
6
Hip Abductor (Machine)
1 Set
1 Set
12-15 Reps
12-15 Reps
@8
@9
Day 1
1
Bench Press (Barbell)
1 Set
3 Sets
1-2 Reps
4-6 Reps
@8
@8
2
Incline Bench Press (Dumbbell)
1 Set
1 Set
8-12 Reps
8-12 Reps
@8
@9
3
Dumbbell Upper Back Row
2 Sets
1 Set
8-12 Reps
8-12 Reps
@8
@9
4
Seated Row (Cable)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@8
@9
@9.5
5
Incline Curl (Dumbbell)
1 Set
2 Sets
8-12 Reps
8-12 Reps
@9
@10
6
Single Arm Tricep Extension (Cable)
3 Sets
8-12 Reps
@9