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BoostcampPNG

Upper Lower SBD

by Scott

Program Description

I've tested my own programs, and professional programs on this app for 2-3 years now. I put a lot of thought into the exercise selection.This 4 day per week program will hit your full body twice per week. Each workout should take about 60-90 mins. And of course the main focus is the compound movements (squat, bench, deadlift, OHP, and pull ups)

Program Overview

  • Level
    Beginner, Novice, Intermediate
  • Goal
    Powerbuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    70 minutes
  • Created
    Jun 28, 2025 12:22
  • Last Edited
    Jun 28, 2025 04:31
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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
Deadlift (Barbell)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
20 reps
RPE 4
RPE 6
RPE 8
RPE 10
RPE 5
2
Leg Extension
2
12-20 reps
RPE 7
3
Lying Leg Curl
2
12-20 reps
RPE 8
4
Hip Abductor (Machine)
1
20 reps
RPE 6
5
Hip Adductor (Machine)
1
20 reps
RPE 6
6
Back Extension (Weighted)
2
12 reps
RPE 7
7
Standing Calf Raise
2
20 reps
RPE 5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
20 reps
RPE 4
RPE 6
RPE 8
RPE 10
RPE 5
2
Leg Extension
2
12-20 reps
RPE 7
3
Lying Leg Curl
2
12-20 reps
RPE 8
4
Hip Abductor (Machine)
1
20 reps
RPE 6
5
Hip Adductor (Machine)
1
20 reps
RPE 6
6
Back Extension (Weighted)
2
12 reps
RPE 7
7
Standing Calf Raise
2
20 reps
RPE 5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
20 reps
RPE 4
RPE 6
RPE 8
RPE 10
RPE 5
2
Leg Extension
2
12-20 reps
RPE 7
3
Lying Leg Curl
2
12-20 reps
RPE 8
4
Hip Abductor (Machine)
1
20 reps
RPE 6
5
Hip Adductor (Machine)
1
20 reps
RPE 6
6
Back Extension (Weighted)
2
12 reps
RPE 7
7
Standing Calf Raise
2
20 reps
RPE 5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
20 reps
RPE 4
RPE 6
RPE 8
RPE 10
RPE 5
2
Leg Extension
2
12-20 reps
RPE 7
3
Lying Leg Curl
2
12-20 reps
RPE 8
4
Hip Abductor (Machine)
1
20 reps
RPE 6
5
Hip Adductor (Machine)
1
20 reps
RPE 6
6
Back Extension (Weighted)
2
12 reps
RPE 7
7
Standing Calf Raise
2
20 reps
RPE 5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
20 reps
RPE 4
RPE 6
RPE 8
RPE 10
RPE 5
2
Leg Extension
2
12-20 reps
RPE 7
3
Lying Leg Curl
2
12-20 reps
RPE 8
4
Hip Abductor (Machine)
1
20 reps
RPE 6
5
Hip Adductor (Machine)
1
20 reps
RPE 6
6
Back Extension (Weighted)
2
12 reps
RPE 7
7
Standing Calf Raise
2
20 reps
RPE 5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
20 reps
RPE 4
RPE 6
RPE 8
RPE 10
RPE 5
2
Leg Extension
2
12-20 reps
RPE 7
3
Lying Leg Curl
2
12-20 reps
RPE 8
4
Hip Abductor (Machine)
1
20 reps
RPE 6
5
Hip Adductor (Machine)
1
20 reps
RPE 6
6
Back Extension (Weighted)
2
12 reps
RPE 7
7
Standing Calf Raise
2
20 reps
RPE 5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
20 reps
RPE 4
RPE 6
RPE 8
RPE 10
RPE 5
2
Leg Extension
2
12-20 reps
RPE 7
3
Lying Leg Curl
2
12-20 reps
RPE 8
4
Hip Abductor (Machine)
1
20 reps
RPE 6
5
Hip Adductor (Machine)
1
20 reps
RPE 6
6
Back Extension (Weighted)
2
12 reps
RPE 7
7
Standing Calf Raise
2
20 reps
RPE 5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
20 reps
RPE 4
RPE 6
RPE 8
RPE 10
RPE 5
2
Leg Extension
2
12-20 reps
RPE 7
3
Lying Leg Curl
2
12-20 reps
RPE 8
4
Hip Abductor (Machine)
1
20 reps
RPE 6
5
Hip Adductor (Machine)
1
20 reps
RPE 6
6
Back Extension (Weighted)
2
12 reps
RPE 7
7
Standing Calf Raise
2
20 reps
RPE 5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
20 reps
RPE 4
RPE 6
RPE 8
RPE 10
RPE 5
2
Leg Extension
2
12-20 reps
RPE 7
3
Lying Leg Curl
2
12-20 reps
RPE 8
4
Hip Abductor (Machine)
1
20 reps
RPE 6
5
Hip Adductor (Machine)
1
20 reps
RPE 6
6
Back Extension (Weighted)
2
12 reps
RPE 7
7
Standing Calf Raise
2
20 reps
RPE 5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
20 reps
RPE 4
RPE 6
RPE 8
RPE 10
RPE 5
2
Leg Extension
2
12-20 reps
RPE 7
3
Lying Leg Curl
2
12-20 reps
RPE 8
4
Hip Abductor (Machine)
1
20 reps
RPE 6
5
Hip Adductor (Machine)
1
20 reps
RPE 6
6
Back Extension (Weighted)
2
12 reps
RPE 7
7
Standing Calf Raise
2
20 reps
RPE 5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
20 reps
RPE 4
RPE 6
RPE 8
RPE 10
RPE 5
2
Leg Extension
2
12-20 reps
RPE 7
3
Lying Leg Curl
2
12-20 reps
RPE 8
4
Hip Abductor (Machine)
1
20 reps
RPE 6
5
Hip Adductor (Machine)
1
20 reps
RPE 6
6
Back Extension (Weighted)
2
12 reps
RPE 7
7
Standing Calf Raise
2
20 reps
RPE 5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
20 reps
RPE 4
RPE 6
RPE 8
RPE 10
RPE 5
2
Leg Extension
2
12-20 reps
RPE 7
3
Lying Leg Curl
2
12-20 reps
RPE 8
4
Hip Abductor (Machine)
1
20 reps
RPE 6
5
Hip Adductor (Machine)
1
20 reps
RPE 6
6
Back Extension (Weighted)
2
12 reps
RPE 7
7
Standing Calf Raise
2
20 reps
RPE 5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
1
5 reps
5 reps
5 reps
5 reps
RPE 4
RPE 6
RPE 8
RPE 10
2
Pull-Up (Bodyweight)
2
AMRAP
RPE 10
3
Seated Overhead Press (Dumbbell)
2
12-20 reps
RPE 8
4
Kelso Shrug
2
12-20 reps
RPE 8
5
Pec Deck (Machine)
2
12-20 reps
RPE 8
6
Lateral Raise (Cable)
2
12-20 reps
RPE 10
7
Katana Extension
2
12-20 reps
RPE 6
8
Hammer Curl (Dumbbell)
3
12-20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
1
5 reps
5 reps
5 reps
5 reps
RPE 4
RPE 6
RPE 8
RPE 10
2
Pull-Up (Bodyweight)
2
AMRAP
RPE 10
3
Seated Overhead Press (Dumbbell)
2
12-20 reps
RPE 8
4
Kelso Shrug
2
12-20 reps
RPE 8
5
Pec Deck (Machine)
2
12-20 reps
RPE 8
6
Lateral Raise (Cable)
2
12-20 reps
RPE 10
7
Katana Extension
2
12-20 reps
RPE 6
8
Hammer Curl (Dumbbell)
3
12-20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
1
5 reps
5 reps
5 reps
5 reps
RPE 4
RPE 6
RPE 8
RPE 10
2
Pull-Up (Bodyweight)
2
AMRAP
RPE 10
3
Seated Overhead Press (Dumbbell)
2
12-20 reps
RPE 8
4
Kelso Shrug
2
12-20 reps
RPE 8
5
Pec Deck (Machine)
2
12-20 reps
RPE 8
6
Lateral Raise (Cable)
2
12-20 reps
RPE 10
7
Katana Extension
2
12-20 reps
RPE 6
8
Hammer Curl (Dumbbell)
3
12-20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
1
5 reps
5 reps
5 reps
5 reps
RPE 4
RPE 6
RPE 8
RPE 10
2
Pull-Up (Bodyweight)
2
AMRAP
RPE 10
3
Seated Overhead Press (Dumbbell)
2
12-20 reps
RPE 8
4
Kelso Shrug
2
12-20 reps
RPE 8
5
Pec Deck (Machine)
2
12-20 reps
RPE 8
6
Lateral Raise (Cable)
2
12-20 reps
RPE 10
7
Katana Extension
2
12-20 reps
RPE 6
8
Hammer Curl (Dumbbell)
3
12-20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
1
5 reps
5 reps
5 reps
5 reps
RPE 4
RPE 6
RPE 8
RPE 10
2
Pull-Up (Bodyweight)
2
AMRAP
RPE 10
3
Seated Overhead Press (Dumbbell)
2
12-20 reps
RPE 8
4
Kelso Shrug
2
12-20 reps
RPE 8
5
Pec Deck (Machine)
2
12-20 reps
RPE 8
6
Lateral Raise (Cable)
2
12-20 reps
RPE 10
7
Katana Extension
2
12-20 reps
RPE 6
8
Hammer Curl (Dumbbell)
3
12-20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
1
5 reps
5 reps
5 reps
5 reps
RPE 4
RPE 6
RPE 8
RPE 10
2
Pull-Up (Bodyweight)
2
AMRAP
RPE 10
3
Seated Overhead Press (Dumbbell)
2
12-20 reps
RPE 8
4
Kelso Shrug
2
12-20 reps
RPE 8
5
Pec Deck (Machine)
2
12-20 reps
RPE 8
6
Lateral Raise (Cable)
2
12-20 reps
RPE 10
7
Katana Extension
2
12-20 reps
RPE 6
8
Hammer Curl (Dumbbell)
3
12-20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
1
5 reps
5 reps
5 reps
5 reps
RPE 4
RPE 6
RPE 8
RPE 10
2
Pull-Up (Bodyweight)
2
AMRAP
RPE 10
3
Seated Overhead Press (Dumbbell)
2
12-20 reps
RPE 8
4
Kelso Shrug
2
12-20 reps
RPE 8
5
Pec Deck (Machine)
2
12-20 reps
RPE 8
6
Lateral Raise (Cable)
2
12-20 reps
RPE 10
7
Katana Extension
2
12-20 reps
RPE 6
8
Hammer Curl (Dumbbell)
3
12-20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
1
5 reps
5 reps
5 reps
5 reps
RPE 4
RPE 6
RPE 8
RPE 10
2
Pull-Up (Bodyweight)
2
AMRAP
RPE 10
3
Seated Overhead Press (Dumbbell)
2
12-20 reps
RPE 8
4
Kelso Shrug
2
12-20 reps
RPE 8
5
Pec Deck (Machine)
2
12-20 reps
RPE 8
6
Lateral Raise (Cable)
2
12-20 reps
RPE 10
7
Katana Extension
2
12-20 reps
RPE 6
8
Hammer Curl (Dumbbell)
3
12-20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
1
5 reps
5 reps
5 reps
5 reps
RPE 4
RPE 6
RPE 8
RPE 10
2
Pull-Up (Bodyweight)
2
AMRAP
RPE 10
3
Seated Overhead Press (Dumbbell)
2
12-20 reps
RPE 8
4
Kelso Shrug
2
12-20 reps
RPE 8
5
Pec Deck (Machine)
2
12-20 reps
RPE 8
6
Lateral Raise (Cable)
2
12-20 reps
RPE 10
7
Katana Extension
2
12-20 reps
RPE 6
8
Hammer Curl (Dumbbell)
3
12-20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
1
5 reps
5 reps
5 reps
5 reps
RPE 4
RPE 6
RPE 8
RPE 10
2
Pull-Up (Bodyweight)
2
AMRAP
RPE 10
3
Seated Overhead Press (Dumbbell)
2
12-20 reps
RPE 8
4
Kelso Shrug
2
12-20 reps
RPE 8
5
Pec Deck (Machine)
2
12-20 reps
RPE 8
6
Lateral Raise (Cable)
2
12-20 reps
RPE 10
7
Katana Extension
2
12-20 reps
RPE 6
8
Hammer Curl (Dumbbell)
3
12-20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
1
5 reps
5 reps
5 reps
5 reps
RPE 4
RPE 6
RPE 8
RPE 10
2
Pull-Up (Bodyweight)
2
AMRAP
RPE 10
3
Seated Overhead Press (Dumbbell)
2
12-20 reps
RPE 8
4
Kelso Shrug
2
12-20 reps
RPE 8
5
Pec Deck (Machine)
2
12-20 reps
RPE 8
6
Lateral Raise (Cable)
2
12-20 reps
RPE 10
7
Katana Extension
2
12-20 reps
RPE 6
8
Hammer Curl (Dumbbell)
3
12-20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
1
5 reps
5 reps
5 reps
5 reps
RPE 4
RPE 6
RPE 8
RPE 10
2
Pull-Up (Bodyweight)
2
AMRAP
RPE 10
3
Seated Overhead Press (Dumbbell)
2
12-20 reps
RPE 8
4
Kelso Shrug
2
12-20 reps
RPE 8
5
Pec Deck (Machine)
2
12-20 reps
RPE 8
6
Lateral Raise (Cable)
2
12-20 reps
RPE 10
7
Katana Extension
2
12-20 reps
RPE 6
8
Hammer Curl (Dumbbell)
3
12-20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
20 reps
RPE 4
RPE 6
RPE 8
RPE 10
RPE 5
2
Romanian Deadlift (Dumbbell)
1
1
12-20 reps
12-20 reps
RPE 8
RPE 10
3
Leg Extension
2
12-20 reps
RPE 6
4
Lying Leg Curl
2
12-20 reps
RPE 8
5
Hip Thrust (Machine)
2
8-12 reps
RPE 8
6
Standing Calf Raise
2
20 reps
RPE 6
7
Reverse Bicep Curl (EZ Bar)
2
12-20 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
20 reps
RPE 4
RPE 6
RPE 8
RPE 10
RPE 5
2
Romanian Deadlift (Dumbbell)
1
1
12-20 reps
12-20 reps
RPE 8
RPE 10
3
Leg Extension
2
12-20 reps
RPE 6
4
Lying Leg Curl
2
12-20 reps
RPE 8
5
Hip Thrust (Machine)
2
8-12 reps
RPE 8
6
Standing Calf Raise
2
20 reps
RPE 6
7
Reverse Bicep Curl (EZ Bar)
2
12-20 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
20 reps
RPE 4
RPE 6
RPE 8
RPE 10
RPE 5
2
Romanian Deadlift (Dumbbell)
1
1
12-20 reps
12-20 reps
RPE 8
RPE 10
3
Leg Extension
2
12-20 reps
RPE 6
4
Lying Leg Curl
2
12-20 reps
RPE 8
5
Hip Thrust (Machine)
2
8-12 reps
RPE 8
6
Standing Calf Raise
2
20 reps
RPE 6
7
Reverse Bicep Curl (EZ Bar)
2
12-20 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
20 reps
RPE 4
RPE 6
RPE 8
RPE 10
RPE 5
2
Romanian Deadlift (Dumbbell)
1
1
12-20 reps
12-20 reps
RPE 8
RPE 10
3
Leg Extension
2
12-20 reps
RPE 6
4
Lying Leg Curl
2
12-20 reps
RPE 8
5
Hip Thrust (Machine)
2
8-12 reps
RPE 8
6
Standing Calf Raise
2
20 reps
RPE 6
7
Reverse Bicep Curl (EZ Bar)
2
12-20 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
20 reps
RPE 4
RPE 6
RPE 8
RPE 10
RPE 5
2
Romanian Deadlift (Dumbbell)
1
1
12-20 reps
12-20 reps
RPE 8
RPE 10
3
Leg Extension
2
12-20 reps
RPE 6
4
Lying Leg Curl
2
12-20 reps
RPE 8
5
Hip Thrust (Machine)
2
8-12 reps
RPE 8
6
Standing Calf Raise
2
20 reps
RPE 6
7
Reverse Bicep Curl (EZ Bar)
2
12-20 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
20 reps
RPE 4
RPE 6
RPE 8
RPE 10
RPE 5
2
Romanian Deadlift (Dumbbell)
1
1
12-20 reps
12-20 reps
RPE 8
RPE 10
3
Leg Extension
2
12-20 reps
RPE 6
4
Lying Leg Curl
2
12-20 reps
RPE 8
5
Hip Thrust (Machine)
2
8-12 reps
RPE 8
6
Standing Calf Raise
2
20 reps
RPE 6
7
Reverse Bicep Curl (EZ Bar)
2
12-20 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
20 reps
RPE 4
RPE 6
RPE 8
RPE 10
RPE 5
2
Romanian Deadlift (Dumbbell)
1
1
12-20 reps
12-20 reps
RPE 8
RPE 10
3
Leg Extension
2
12-20 reps
RPE 6
4
Lying Leg Curl
2
12-20 reps
RPE 8
5
Hip Thrust (Machine)
2
8-12 reps
RPE 8
6
Standing Calf Raise
2
20 reps
RPE 6
7
Reverse Bicep Curl (EZ Bar)
2
12-20 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
20 reps
RPE 4
RPE 6
RPE 8
RPE 10
RPE 5
2
Romanian Deadlift (Dumbbell)
1
1
12-20 reps
12-20 reps
RPE 8
RPE 10
3
Leg Extension
2
12-20 reps
RPE 6
4
Lying Leg Curl
2
12-20 reps
RPE 8
5
Hip Thrust (Machine)
2
8-12 reps
RPE 8
6
Standing Calf Raise
2
20 reps
RPE 6
7
Reverse Bicep Curl (EZ Bar)
2
12-20 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
20 reps
RPE 4
RPE 6
RPE 8
RPE 10
RPE 5
2
Romanian Deadlift (Dumbbell)
1
1
12-20 reps
12-20 reps
RPE 8
RPE 10
3
Leg Extension
2
12-20 reps
RPE 6
4
Lying Leg Curl
2
12-20 reps
RPE 8
5
Hip Thrust (Machine)
2
8-12 reps
RPE 8
6
Standing Calf Raise
2
20 reps
RPE 6
7
Reverse Bicep Curl (EZ Bar)
2
12-20 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
20 reps
RPE 4
RPE 6
RPE 8
RPE 10
RPE 5
2
Romanian Deadlift (Dumbbell)
1
1
12-20 reps
12-20 reps
RPE 8
RPE 10
3
Leg Extension
2
12-20 reps
RPE 6
4
Lying Leg Curl
2
12-20 reps
RPE 8
5
Hip Thrust (Machine)
2
8-12 reps
RPE 8
6
Standing Calf Raise
2
20 reps
RPE 6
7
Reverse Bicep Curl (EZ Bar)
2
12-20 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
20 reps
RPE 4
RPE 6
RPE 8
RPE 10
RPE 5
2
Romanian Deadlift (Dumbbell)
1
1
12-20 reps
12-20 reps
RPE 8
RPE 10
3
Leg Extension
2
12-20 reps
RPE 6
4
Lying Leg Curl
2
12-20 reps
RPE 8
5
Hip Thrust (Machine)
2
8-12 reps
RPE 8
6
Standing Calf Raise
2
20 reps
RPE 6
7
Reverse Bicep Curl (EZ Bar)
2
12-20 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
20 reps
RPE 4
RPE 6
RPE 8
RPE 10
RPE 5
2
Romanian Deadlift (Dumbbell)
1
1
12-20 reps
12-20 reps
RPE 8
RPE 10
3
Leg Extension
2
12-20 reps
RPE 6
4
Lying Leg Curl
2
12-20 reps
RPE 8
5
Hip Thrust (Machine)
2
8-12 reps
RPE 8
6
Standing Calf Raise
2
20 reps
RPE 6
7
Reverse Bicep Curl (EZ Bar)
2
12-20 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
3
AMRAP
RPE 10
2
Incline Bench Press (Dumbbell)
3
12-20 reps
RPE 8
3
Lat Prayer
2
12-20 reps
RPE 6
4
Rear Delt Fly (Cable)
3
12-20 reps
RPE 5
5
Dumbbell Row
2
12-20 reps
RPE 8
6
Tricep Pushdown (Cable)
2
12-20 reps
RPE 10
7
Preacher Curl (EZ Bar)
2
12-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
3
AMRAP
RPE 10
2
Incline Bench Press (Dumbbell)
3
12-20 reps
RPE 8
3
Lat Prayer
2
12-20 reps
RPE 6
4
Rear Delt Fly (Cable)
3
12-20 reps
RPE 5
5
Dumbbell Row
2
12-20 reps
RPE 8
6
Tricep Pushdown (Cable)
2
12-20 reps
RPE 10
7
Preacher Curl (EZ Bar)
2
12-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
3
AMRAP
RPE 10
2
Incline Bench Press (Dumbbell)
3
12-20 reps
RPE 8
3
Lat Prayer
2
12-20 reps
RPE 6
4
Rear Delt Fly (Cable)
3
12-20 reps
RPE 5
5
Dumbbell Row
2
12-20 reps
RPE 8
6
Tricep Pushdown (Cable)
2
12-20 reps
RPE 10
7
Preacher Curl (EZ Bar)
2
12-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
3
AMRAP
RPE 10
2
Incline Bench Press (Dumbbell)
3
12-20 reps
RPE 8
3
Lat Prayer
2
12-20 reps
RPE 6
4
Rear Delt Fly (Cable)
3
12-20 reps
RPE 5
5
Dumbbell Row
2
12-20 reps
RPE 8
6
Tricep Pushdown (Cable)
2
12-20 reps
RPE 10
7
Preacher Curl (EZ Bar)
2
12-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
3
AMRAP
RPE 10
2
Incline Bench Press (Dumbbell)
3
12-20 reps
RPE 8
3
Lat Prayer
2
12-20 reps
RPE 6
4
Rear Delt Fly (Cable)
3
12-20 reps
RPE 5
5
Dumbbell Row
2
12-20 reps
RPE 8
6
Tricep Pushdown (Cable)
2
12-20 reps
RPE 10
7
Preacher Curl (EZ Bar)
2
12-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
3
AMRAP
RPE 10
2
Incline Bench Press (Dumbbell)
3
12-20 reps
RPE 8
3
Lat Prayer
2
12-20 reps
RPE 6
4
Rear Delt Fly (Cable)
3
12-20 reps
RPE 5
5
Dumbbell Row
2
12-20 reps
RPE 8
6
Tricep Pushdown (Cable)
2
12-20 reps
RPE 10
7
Preacher Curl (EZ Bar)
2
12-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
3
AMRAP
RPE 10
2
Incline Bench Press (Dumbbell)
3
12-20 reps
RPE 8
3
Lat Prayer
2
12-20 reps
RPE 6
4
Rear Delt Fly (Cable)
3
12-20 reps
RPE 5
5
Dumbbell Row
2
12-20 reps
RPE 8
6
Tricep Pushdown (Cable)
2
12-20 reps
RPE 10
7
Preacher Curl (EZ Bar)
2
12-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
3
AMRAP
RPE 10
2
Incline Bench Press (Dumbbell)
3
12-20 reps
RPE 8
3
Lat Prayer
2
12-20 reps
RPE 6
4
Rear Delt Fly (Cable)
3
12-20 reps
RPE 5
5
Dumbbell Row
2
12-20 reps
RPE 8
6
Tricep Pushdown (Cable)
2
12-20 reps
RPE 10
7
Preacher Curl (EZ Bar)
2
12-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
3
AMRAP
RPE 10
2
Incline Bench Press (Dumbbell)
3
12-20 reps
RPE 8
3
Lat Prayer
2
12-20 reps
RPE 6
4
Rear Delt Fly (Cable)
3
12-20 reps
RPE 5
5
Dumbbell Row
2
12-20 reps
RPE 8
6
Tricep Pushdown (Cable)
2
12-20 reps
RPE 10
7
Preacher Curl (EZ Bar)
2
12-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
3
AMRAP
RPE 10
2
Incline Bench Press (Dumbbell)
3
12-20 reps
RPE 8
3
Lat Prayer
2
12-20 reps
RPE 6
4
Rear Delt Fly (Cable)
3
12-20 reps
RPE 5
5
Dumbbell Row
2
12-20 reps
RPE 8
6
Tricep Pushdown (Cable)
2
12-20 reps
RPE 10
7
Preacher Curl (EZ Bar)
2
12-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
3
AMRAP
RPE 10
2
Incline Bench Press (Dumbbell)
3
12-20 reps
RPE 8
3
Lat Prayer
2
12-20 reps
RPE 6
4
Rear Delt Fly (Cable)
3
12-20 reps
RPE 5
5
Dumbbell Row
2
12-20 reps
RPE 8
6
Tricep Pushdown (Cable)
2
12-20 reps
RPE 10
7
Preacher Curl (EZ Bar)
2
12-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
3
AMRAP
RPE 10
2
Incline Bench Press (Dumbbell)
3
12-20 reps
RPE 8
3
Lat Prayer
2
12-20 reps
RPE 6
4
Rear Delt Fly (Cable)
3
12-20 reps
RPE 5
5
Dumbbell Row
2
12-20 reps
RPE 8
6
Tricep Pushdown (Cable)
2
12-20 reps
RPE 10
7
Preacher Curl (EZ Bar)
2
12-20 reps
RPE 10
Week 1
1 / 12 Weeks
Day 1
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
5 Reps
20 Reps
@4
@6
@8
@10
@5
2
Leg Extension
2 Sets
12-20 Reps
@7
3
Lying Leg Curl
2 Sets
12-20 Reps
@8
4
Hip Abductor (Machine)
1 Set
20 Reps
@6
5
Hip Adductor (Machine)
1 Set
20 Reps
@6
6
Back Extension (Weighted)
2 Sets
12 Reps
@7
7
Standing Calf Raise
2 Sets
20 Reps
@5
Day 2
1
Incline Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
5 Reps
@4
@6
@8
@10
2
Pull-Up (Bodyweight)
2 Sets
AMRAP
@10
3
Seated Overhead Press (Dumbbell)
2 Sets
12-20 Reps
@8
4
Kelso Shrug
2 Sets
12-20 Reps
@8
5
Pec Deck (Machine)
2 Sets
12-20 Reps
@8
6
Lateral Raise (Cable)
2 Sets
12-20 Reps
@10
7
Katana Extension
2 Sets
12-20 Reps
@6
8
Hammer Curl (Dumbbell)
3 Sets
12-20 Reps
@8
Day 3
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
5 Reps
20 Reps
@4
@6
@8
@10
@5
2
Romanian Deadlift (Dumbbell)
1 Set
1 Set
12-20 Reps
12-20 Reps
@8
@10
3
Leg Extension
2 Sets
12-20 Reps
@6
4
Lying Leg Curl
2 Sets
12-20 Reps
@8
5
Hip Thrust (Machine)
2 Sets
8-12 Reps
@8
6
Standing Calf Raise
2 Sets
20 Reps
@6
7
Reverse Bicep Curl (EZ Bar)
2 Sets
12-20 Reps
@7
Day 4
1
Chin-Up (Bodyweight)
3 Sets
AMRAP
@10
2
Incline Bench Press (Dumbbell)
3 Sets
12-20 Reps
@8
3
Lat Prayer
2 Sets
12-20 Reps
@6
4
Rear Delt Fly (Cable)
3 Sets
12-20 Reps
@5
5
Dumbbell Row
2 Sets
12-20 Reps
@8
6
Tricep Pushdown (Cable)
2 Sets
12-20 Reps
@10
7
Preacher Curl (EZ Bar)
2 Sets
12-20 Reps
@10