Program Description
To get big
Program Overview
- LevelBeginner, Novice
- GoalBodyweight Fitness, Bodybuilding
- EquipmentFull Gym
- Program Length12 weeks
- Time Per Workout70 minutes
- CreatedMay 17, 2024 10:03
- Last EditedJun 18, 2025 10:11

Summary
Embark on a transformative 12-week journey with the Teddy UL Program, designed for beginners seeking to build strength and confidence through a balanced upper/lower split. With four training days each week, you'll engage in a variety of bodyweight and barbell exercises, including Decline Push-Ups, Pull-Ups, and Bulgarian Split Squats, ensuring a comprehensive approach to muscle development. This program emphasizes proper form and progressive overload, making it perfect for those new to lifting. Get ready to elevate your fitness game and achieve your goals with this structured and supportive training plan!
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
Decline Push Up
3
10-12 reps
RPE 9
2
Pull-Up (Band)
3
6-10 reps
RPE 9
3
Chin-Up Band
3
6-10 reps
RPE 9
4
Overhead Press (Barbell)
3
8-10 reps
RPE 9
5
Dip (Assisted)
3
6-10 reps
RPE 9
6
Inverted Row
3
10-12 reps
RPE 9
7
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 9
8
Bicep Curl (Barbell)
3
10-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Decline Push Up
3
10-12 reps
RPE 9
2
Pull-Up (Band)
3
6-10 reps
RPE 9
3
Chin-Up Band
3
6-10 reps
RPE 9
4
Overhead Press (Barbell)
3
8-10 reps
RPE 9
5
Dip (Assisted)
3
6-10 reps
RPE 9
6
Inverted Row
3
10-12 reps
RPE 9
7
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 9
8
Bicep Curl (Barbell)
3
10-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Decline Push Up
3
10-12 reps
RPE 9
2
Pull-Up (Band)
3
6-10 reps
RPE 9
3
Chin-Up Band
3
6-10 reps
RPE 9
4
Overhead Press (Barbell)
3
8-10 reps
RPE 9
5
Dip (Assisted)
3
6-10 reps
RPE 9
6
Inverted Row
3
10-12 reps
RPE 9
7
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 9
8
Bicep Curl (Barbell)
3
10-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Decline Push Up
3
10-12 reps
RPE 9
2
Pull-Up (Band)
3
6-10 reps
RPE 9
3
Chin-Up Band
3
6-10 reps
RPE 9
4
Overhead Press (Barbell)
3
8-10 reps
RPE 9
5
Dip (Assisted)
3
6-10 reps
RPE 9
6
Inverted Row
3
10-12 reps
RPE 9
7
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 9
8
Bicep Curl (Barbell)
3
10-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Decline Push Up
3
10-12 reps
RPE 9
2
Pull-Up (Band)
3
6-10 reps
RPE 9
3
Chin-Up Band
3
6-10 reps
RPE 9
4
Overhead Press (Barbell)
3
8-10 reps
RPE 9
5
Dip (Assisted)
3
6-10 reps
RPE 9
6
Inverted Row
3
10-12 reps
RPE 9
7
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 9
8
Bicep Curl (Barbell)
3
10-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Decline Push Up
3
10-12 reps
RPE 9
2
Pull-Up (Band)
3
6-10 reps
RPE 9
3
Chin-Up Band
3
6-10 reps
RPE 9
4
Overhead Press (Barbell)
3
8-10 reps
RPE 9
5
Dip (Assisted)
3
6-10 reps
RPE 9
6
Inverted Row
3
10-12 reps
RPE 9
7
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 9
8
Bicep Curl (Barbell)
3
10-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Decline Push Up
3
10-12 reps
RPE 9
2
Pull-Up (Band)
3
6-10 reps
RPE 9
3
Chin-Up Band
3
6-10 reps
RPE 9
4
Overhead Press (Barbell)
3
8-10 reps
RPE 9
5
Dip (Assisted)
3
6-10 reps
RPE 9
6
Inverted Row
3
10-12 reps
RPE 9
7
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 9
8
Bicep Curl (Barbell)
3
10-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Decline Push Up
3
10-12 reps
RPE 9
2
Pull-Up (Band)
3
6-10 reps
RPE 9
3
Chin-Up Band
3
6-10 reps
RPE 9
4
Overhead Press (Barbell)
3
8-10 reps
RPE 9
5
Dip (Assisted)
3
6-10 reps
RPE 9
6
Inverted Row
3
10-12 reps
RPE 9
7
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 9
8
Bicep Curl (Barbell)
3
10-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Decline Push Up
3
10-12 reps
RPE 9
2
Pull-Up (Band)
3
6-10 reps
RPE 9
3
Chin-Up Band
3
6-10 reps
RPE 9
4
Overhead Press (Barbell)
3
8-10 reps
RPE 9
5
Dip (Assisted)
3
6-10 reps
RPE 9
6
Inverted Row
3
10-12 reps
RPE 9
7
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 9
8
Bicep Curl (Barbell)
3
10-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Decline Push Up
3
10-12 reps
RPE 9
2
Pull-Up (Band)
3
6-10 reps
RPE 9
3
Chin-Up Band
3
6-10 reps
RPE 9
4
Overhead Press (Barbell)
3
8-10 reps
RPE 9
5
Dip (Assisted)
3
6-10 reps
RPE 9
6
Inverted Row
3
10-12 reps
RPE 9
7
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 9
8
Bicep Curl (Barbell)
3
10-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Decline Push Up
3
10-12 reps
RPE 9
2
Pull-Up (Band)
3
6-10 reps
RPE 9
3
Chin-Up Band
3
6-10 reps
RPE 9
4
Overhead Press (Barbell)
3
8-10 reps
RPE 9
5
Dip (Assisted)
3
6-10 reps
RPE 9
6
Inverted Row
3
10-12 reps
RPE 9
7
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 9
8
Bicep Curl (Barbell)
3
10-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Decline Push Up
3
10-12 reps
RPE 9
2
Pull-Up (Band)
3
6-10 reps
RPE 9
3
Chin-Up Band
3
6-10 reps
RPE 9
4
Overhead Press (Barbell)
3
8-10 reps
RPE 9
5
Dip (Assisted)
3
6-10 reps
RPE 9
6
Inverted Row
3
10-12 reps
RPE 9
7
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 9
8
Bicep Curl (Barbell)
3
10-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
8-10 reps
RPE 9
2
Romanian Deadlift (Dumbbell)
3
8-10 reps
RPE 9
3
Deficit Push Up
3
10-12 reps
RPE 9
4
Bulgarian Split Squat (Barbell)
3
10-12 reps
RPE 9
5
Seated Calf Raise
3
15-20 reps
RPE 9
6
Leg Raise (Captain's Chair)
3
15-20 reps
RPE 9
7
Bicep Curl (Machine)
3
10-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
8-10 reps
RPE 9
2
Romanian Deadlift (Dumbbell)
3
8-10 reps
RPE 9
3
Deficit Push Up
3
10-12 reps
RPE 9
4
Bulgarian Split Squat (Barbell)
3
10-12 reps
RPE 9
5
Seated Calf Raise
3
15-20 reps
RPE 9
6
Leg Raise (Captain's Chair)
3
15-20 reps
RPE 9
7
Bicep Curl (Machine)
3
10-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
8-10 reps
RPE 9
2
Romanian Deadlift (Dumbbell)
3
8-10 reps
RPE 9
3
Deficit Push Up
3
10-12 reps
RPE 9
4
Bulgarian Split Squat (Barbell)
3
10-12 reps
RPE 9
5
Seated Calf Raise
3
15-20 reps
RPE 9
6
Leg Raise (Captain's Chair)
3
15-20 reps
RPE 9
7
Bicep Curl (Machine)
3
10-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
8-10 reps
RPE 9
2
Romanian Deadlift (Dumbbell)
3
8-10 reps
RPE 9
3
Deficit Push Up
3
10-12 reps
RPE 9
4
Bulgarian Split Squat (Barbell)
3
10-12 reps
RPE 9
5
Seated Calf Raise
3
15-20 reps
RPE 9
6
Leg Raise (Captain's Chair)
3
15-20 reps
RPE 9
7
Bicep Curl (Machine)
3
10-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
8-10 reps
RPE 9
2
Romanian Deadlift (Dumbbell)
3
8-10 reps
RPE 9
3
Deficit Push Up
3
10-12 reps
RPE 9
4
Bulgarian Split Squat (Barbell)
3
10-12 reps
RPE 9
5
Seated Calf Raise
3
15-20 reps
RPE 9
6
Leg Raise (Captain's Chair)
3
15-20 reps
RPE 9
7
Bicep Curl (Machine)
3
10-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
8-10 reps
RPE 9
2
Romanian Deadlift (Dumbbell)
3
8-10 reps
RPE 9
3
Deficit Push Up
3
10-12 reps
RPE 9
4
Bulgarian Split Squat (Barbell)
3
10-12 reps
RPE 9
5
Seated Calf Raise
3
15-20 reps
RPE 9
6
Leg Raise (Captain's Chair)
3
15-20 reps
RPE 9
7
Bicep Curl (Machine)
3
10-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
8-10 reps
RPE 9
2
Romanian Deadlift (Dumbbell)
3
8-10 reps
RPE 9
3
Deficit Push Up
3
10-12 reps
RPE 9
4
Bulgarian Split Squat (Barbell)
3
10-12 reps
RPE 9
5
Seated Calf Raise
3
15-20 reps
RPE 9
6
Leg Raise (Captain's Chair)
3
15-20 reps
RPE 9
7
Bicep Curl (Machine)
3
10-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
8-10 reps
RPE 9
2
Romanian Deadlift (Dumbbell)
3
8-10 reps
RPE 9
3
Deficit Push Up
3
10-12 reps
RPE 9
4
Bulgarian Split Squat (Barbell)
3
10-12 reps
RPE 9
5
Seated Calf Raise
3
15-20 reps
RPE 9
6
Leg Raise (Captain's Chair)
3
15-20 reps
RPE 9
7
Bicep Curl (Machine)
3
10-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
8-10 reps
RPE 9
2
Romanian Deadlift (Dumbbell)
3
8-10 reps
RPE 9
3
Deficit Push Up
3
10-12 reps
RPE 9
4
Bulgarian Split Squat (Barbell)
3
10-12 reps
RPE 9
5
Seated Calf Raise
3
15-20 reps
RPE 9
6
Leg Raise (Captain's Chair)
3
15-20 reps
RPE 9
7
Bicep Curl (Machine)
3
10-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
8-10 reps
RPE 9
2
Romanian Deadlift (Dumbbell)
3
8-10 reps
RPE 9
3
Deficit Push Up
3
10-12 reps
RPE 9
4
Bulgarian Split Squat (Barbell)
3
10-12 reps
RPE 9
5
Seated Calf Raise
3
15-20 reps
RPE 9
6
Leg Raise (Captain's Chair)
3
15-20 reps
RPE 9
7
Bicep Curl (Machine)
3
10-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
8-10 reps
RPE 9
2
Romanian Deadlift (Dumbbell)
3
8-10 reps
RPE 9
3
Deficit Push Up
3
10-12 reps
RPE 9
4
Bulgarian Split Squat (Barbell)
3
10-12 reps
RPE 9
5
Seated Calf Raise
3
15-20 reps
RPE 9
6
Leg Raise (Captain's Chair)
3
15-20 reps
RPE 9
7
Bicep Curl (Machine)
3
10-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
8-10 reps
RPE 9
2
Romanian Deadlift (Dumbbell)
3
8-10 reps
RPE 9
3
Deficit Push Up
3
10-12 reps
RPE 9
4
Bulgarian Split Squat (Barbell)
3
10-12 reps
RPE 9
5
Seated Calf Raise
3
15-20 reps
RPE 9
6
Leg Raise (Captain's Chair)
3
15-20 reps
RPE 9
7
Bicep Curl (Machine)
3
10-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Decline Push Up
3
10-12 reps
RPE 9
2
Pull-Up (Band)
3
6-10 reps
RPE 9
3
Chin-Up Band
3
6-10 reps
RPE 9
4
Overhead Press (Barbell)
3
8-10 reps
RPE 9
5
Dip (Assisted)
3
6-10 reps
RPE 9
6
Inverted Row
3
10-12 reps
RPE 9
7
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 9
8
Bicep Curl (Barbell)
3
10-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Decline Push Up
3
10-12 reps
RPE 9
2
Pull-Up (Band)
3
6-10 reps
RPE 9
3
Chin-Up Band
3
6-10 reps
RPE 9
4
Overhead Press (Barbell)
3
8-10 reps
RPE 9
5
Dip (Assisted)
3
6-10 reps
RPE 9
6
Inverted Row
3
10-12 reps
RPE 9
7
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 9
8
Bicep Curl (Barbell)
3
10-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Decline Push Up
3
10-12 reps
RPE 9
2
Pull-Up (Band)
3
6-10 reps
RPE 9
3
Chin-Up Band
3
6-10 reps
RPE 9
4
Overhead Press (Barbell)
3
8-10 reps
RPE 9
5
Dip (Assisted)
3
6-10 reps
RPE 9
6
Inverted Row
3
10-12 reps
RPE 9
7
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 9
8
Bicep Curl (Barbell)
3
10-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Decline Push Up
3
10-12 reps
RPE 9
2
Pull-Up (Band)
3
6-10 reps
RPE 9
3
Chin-Up Band
3
6-10 reps
RPE 9
4
Overhead Press (Barbell)
3
8-10 reps
RPE 9
5
Dip (Assisted)
3
6-10 reps
RPE 9
6
Inverted Row
3
10-12 reps
RPE 9
7
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 9
8
Bicep Curl (Barbell)
3
10-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Decline Push Up
3
10-12 reps
RPE 9
2
Pull-Up (Band)
3
6-10 reps
RPE 9
3
Chin-Up Band
3
6-10 reps
RPE 9
4
Overhead Press (Barbell)
3
8-10 reps
RPE 9
5
Dip (Assisted)
3
6-10 reps
RPE 9
6
Inverted Row
3
10-12 reps
RPE 9
7
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 9
8
Bicep Curl (Barbell)
3
10-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Decline Push Up
3
10-12 reps
RPE 9
2
Pull-Up (Band)
3
6-10 reps
RPE 9
3
Chin-Up Band
3
6-10 reps
RPE 9
4
Overhead Press (Barbell)
3
8-10 reps
RPE 9
5
Dip (Assisted)
3
6-10 reps
RPE 9
6
Inverted Row
3
10-12 reps
RPE 9
7
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 9
8
Bicep Curl (Barbell)
3
10-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Decline Push Up
3
10-12 reps
RPE 9
2
Pull-Up (Band)
3
6-10 reps
RPE 9
3
Chin-Up Band
3
6-10 reps
RPE 9
4
Overhead Press (Barbell)
3
8-10 reps
RPE 9
5
Dip (Assisted)
3
6-10 reps
RPE 9
6
Inverted Row
3
10-12 reps
RPE 9
7
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 9
8
Bicep Curl (Barbell)
3
10-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Decline Push Up
3
10-12 reps
RPE 9
2
Pull-Up (Band)
3
6-10 reps
RPE 9
3
Chin-Up Band
3
6-10 reps
RPE 9
4
Overhead Press (Barbell)
3
8-10 reps
RPE 9
5
Dip (Assisted)
3
6-10 reps
RPE 9
6
Inverted Row
3
10-12 reps
RPE 9
7
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 9
8
Bicep Curl (Barbell)
3
10-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Decline Push Up
3
10-12 reps
RPE 9
2
Pull-Up (Band)
3
6-10 reps
RPE 9
3
Chin-Up Band
3
6-10 reps
RPE 9
4
Overhead Press (Barbell)
3
8-10 reps
RPE 9
5
Dip (Assisted)
3
6-10 reps
RPE 9
6
Inverted Row
3
10-12 reps
RPE 9
7
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 9
8
Bicep Curl (Barbell)
3
10-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Decline Push Up
3
10-12 reps
RPE 9
2
Pull-Up (Band)
3
6-10 reps
RPE 9
3
Chin-Up Band
3
6-10 reps
RPE 9
4
Overhead Press (Barbell)
3
8-10 reps
RPE 9
5
Dip (Assisted)
3
6-10 reps
RPE 9
6
Inverted Row
3
10-12 reps
RPE 9
7
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 9
8
Bicep Curl (Barbell)
3
10-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Decline Push Up
3
10-12 reps
RPE 9
2
Pull-Up (Band)
3
6-10 reps
RPE 9
3
Chin-Up Band
3
6-10 reps
RPE 9
4
Overhead Press (Barbell)
3
8-10 reps
RPE 9
5
Dip (Assisted)
3
6-10 reps
RPE 9
6
Inverted Row
3
10-12 reps
RPE 9
7
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 9
8
Bicep Curl (Barbell)
3
10-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Decline Push Up
3
10-12 reps
RPE 9
2
Pull-Up (Band)
3
6-10 reps
RPE 9
3
Chin-Up Band
3
6-10 reps
RPE 9
4
Overhead Press (Barbell)
3
8-10 reps
RPE 9
5
Dip (Assisted)
3
6-10 reps
RPE 9
6
Inverted Row
3
10-12 reps
RPE 9
7
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 9
8
Bicep Curl (Barbell)
3
10-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
8-10 reps
RPE 9
2
Romanian Deadlift (Dumbbell)
3
8-10 reps
RPE 9
3
Deficit Push Up
3
10-12 reps
RPE 9
4
Bulgarian Split Squat (Barbell)
3
10-12 reps
RPE 9
5
Seated Calf Raise
3
15-20 reps
RPE 9
6
Leg Raise (Captain's Chair)
3
15-20 reps
RPE 9
7
Bicep Curl (Machine)
3
10-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
8-10 reps
RPE 9
2
Romanian Deadlift (Dumbbell)
3
8-10 reps
RPE 9
3
Deficit Push Up
3
10-12 reps
RPE 9
4
Bulgarian Split Squat (Barbell)
3
10-12 reps
RPE 9
5
Seated Calf Raise
3
15-20 reps
RPE 9
6
Leg Raise (Captain's Chair)
3
15-20 reps
RPE 9
7
Bicep Curl (Machine)
3
10-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
8-10 reps
RPE 9
2
Romanian Deadlift (Dumbbell)
3
8-10 reps
RPE 9
3
Deficit Push Up
3
10-12 reps
RPE 9
4
Bulgarian Split Squat (Barbell)
3
10-12 reps
RPE 9
5
Seated Calf Raise
3
15-20 reps
RPE 9
6
Leg Raise (Captain's Chair)
3
15-20 reps
RPE 9
7
Bicep Curl (Machine)
3
10-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
8-10 reps
RPE 9
2
Romanian Deadlift (Dumbbell)
3
8-10 reps
RPE 9
3
Deficit Push Up
3
10-12 reps
RPE 9
4
Bulgarian Split Squat (Barbell)
3
10-12 reps
RPE 9
5
Seated Calf Raise
3
15-20 reps
RPE 9
6
Leg Raise (Captain's Chair)
3
15-20 reps
RPE 9
7
Bicep Curl (Machine)
3
10-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
8-10 reps
RPE 9
2
Romanian Deadlift (Dumbbell)
3
8-10 reps
RPE 9
3
Deficit Push Up
3
10-12 reps
RPE 9
4
Bulgarian Split Squat (Barbell)
3
10-12 reps
RPE 9
5
Seated Calf Raise
3
15-20 reps
RPE 9
6
Leg Raise (Captain's Chair)
3
15-20 reps
RPE 9
7
Bicep Curl (Machine)
3
10-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
8-10 reps
RPE 9
2
Romanian Deadlift (Dumbbell)
3
8-10 reps
RPE 9
3
Deficit Push Up
3
10-12 reps
RPE 9
4
Bulgarian Split Squat (Barbell)
3
10-12 reps
RPE 9
5
Seated Calf Raise
3
15-20 reps
RPE 9
6
Leg Raise (Captain's Chair)
3
15-20 reps
RPE 9
7
Bicep Curl (Machine)
3
10-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
8-10 reps
RPE 9
2
Romanian Deadlift (Dumbbell)
3
8-10 reps
RPE 9
3
Deficit Push Up
3
10-12 reps
RPE 9
4
Bulgarian Split Squat (Barbell)
3
10-12 reps
RPE 9
5
Seated Calf Raise
3
15-20 reps
RPE 9
6
Leg Raise (Captain's Chair)
3
15-20 reps
RPE 9
7
Bicep Curl (Machine)
3
10-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
8-10 reps
RPE 9
2
Romanian Deadlift (Dumbbell)
3
8-10 reps
RPE 9
3
Deficit Push Up
3
10-12 reps
RPE 9
4
Bulgarian Split Squat (Barbell)
3
10-12 reps
RPE 9
5
Seated Calf Raise
3
15-20 reps
RPE 9
6
Leg Raise (Captain's Chair)
3
15-20 reps
RPE 9
7
Bicep Curl (Machine)
3
10-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
8-10 reps
RPE 9
2
Romanian Deadlift (Dumbbell)
3
8-10 reps
RPE 9
3
Deficit Push Up
3
10-12 reps
RPE 9
4
Bulgarian Split Squat (Barbell)
3
10-12 reps
RPE 9
5
Seated Calf Raise
3
15-20 reps
RPE 9
6
Leg Raise (Captain's Chair)
3
15-20 reps
RPE 9
7
Bicep Curl (Machine)
3
10-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
8-10 reps
RPE 9
2
Romanian Deadlift (Dumbbell)
3
8-10 reps
RPE 9
3
Deficit Push Up
3
10-12 reps
RPE 9
4
Bulgarian Split Squat (Barbell)
3
10-12 reps
RPE 9
5
Seated Calf Raise
3
15-20 reps
RPE 9
6
Leg Raise (Captain's Chair)
3
15-20 reps
RPE 9
7
Bicep Curl (Machine)
3
10-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
8-10 reps
RPE 9
2
Romanian Deadlift (Dumbbell)
3
8-10 reps
RPE 9
3
Deficit Push Up
3
10-12 reps
RPE 9
4
Bulgarian Split Squat (Barbell)
3
10-12 reps
RPE 9
5
Seated Calf Raise
3
15-20 reps
RPE 9
6
Leg Raise (Captain's Chair)
3
15-20 reps
RPE 9
7
Bicep Curl (Machine)
3
10-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
8-10 reps
RPE 9
2
Romanian Deadlift (Dumbbell)
3
8-10 reps
RPE 9
3
Deficit Push Up
3
10-12 reps
RPE 9
4
Bulgarian Split Squat (Barbell)
3
10-12 reps
RPE 9
5
Seated Calf Raise
3
15-20 reps
RPE 9
6
Leg Raise (Captain's Chair)
3
15-20 reps
RPE 9
7
Bicep Curl (Machine)
3
10-12 reps
RPE 9
Week 1
1 / 12 Weeks
Day 1
1
Decline Push Up3 Sets
10-12 Reps
@9
2
Pull-Up (Band)3 Sets
6-10 Reps
@9
3
Chin-Up Band3 Sets
6-10 Reps
@9
4
Overhead Press (Barbell)3 Sets
8-10 Reps
@9
5
Dip (Assisted)3 Sets
6-10 Reps
@9
6
Inverted Row3 Sets
10-12 Reps
@9
7
Lateral Raise (Dumbbell)3 Sets
10-12 Reps
@9
8
Bicep Curl (Barbell)3 Sets
10-12 Reps
@9
Day 2
1
Squat (Smith Machine)3 Sets
8-10 Reps
@9
2
Romanian Deadlift (Dumbbell)3 Sets
8-10 Reps
@9
3
Deficit Push Up3 Sets
10-12 Reps
@9
4
Bulgarian Split Squat (Barbell)3 Sets
10-12 Reps
@9
5
Seated Calf Raise3 Sets
15-20 Reps
@9
6
Leg Raise (Captain's Chair)3 Sets
15-20 Reps
@9
7
Bicep Curl (Machine)3 Sets
10-12 Reps
@9
Day 3
1
Decline Push Up3 Sets
10-12 Reps
@9
2
Pull-Up (Band)3 Sets
6-10 Reps
@9
3
Chin-Up Band3 Sets
6-10 Reps
@9
4
Overhead Press (Barbell)3 Sets
8-10 Reps
@9
5
Dip (Assisted)3 Sets
6-10 Reps
@9
6
Inverted Row3 Sets
10-12 Reps
@9
7
Lateral Raise (Dumbbell)3 Sets
10-12 Reps
@9
8
Bicep Curl (Barbell)3 Sets
10-12 Reps
@9
Day 4
1
Squat (Smith Machine)3 Sets
8-10 Reps
@9
2
Romanian Deadlift (Dumbbell)3 Sets
8-10 Reps
@9
3
Deficit Push Up3 Sets
10-12 Reps
@9
4
Bulgarian Split Squat (Barbell)3 Sets
10-12 Reps
@9
5
Seated Calf Raise3 Sets
15-20 Reps
@9
6
Leg Raise (Captain's Chair)3 Sets
15-20 Reps
@9
7
Bicep Curl (Machine)3 Sets
10-12 Reps
@9