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Upper/Lower/PLP

by Keanu M.
1 athletes joined

Program Description

Ďíħ

Program Overview

  • Level
    Beginner, Novice, Intermediate, Advanced
  • Goal
    Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    16 weeks
  • Time Per Workout
    60 minutes
  • Created
    Dec 17, 2025 09:10
  • Last Edited
    Dec 18, 2025 06:00
Muscle Engagement
Front
Back
MuscleSet
Triceps
12.1%
Front Delts
11.5%
Hamstrings
10.2%
Glutes
9.5%
Quadriceps
9.5%
Upper Back
7.4%
Middle Delts
7.4%
Abs
6.8%
Lats
6.7%
Chest
6.1%
Biceps
6%
Lower Back
2.7%
Adductors
2.1%
Forearms
1.3%
Rear Delts
0.7%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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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
WEEK 13
WEEK 14
WEEK 15
WEEK 16
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
5 reps
7%
2
Pull-Up (Weighted)
3
5 reps
RPE 7
3
Overhead Press (Dumbbell)
3
5 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
5 reps
7%
2
Pull-Up (Weighted)
3
5 reps
RPE 7
3
Overhead Press (Dumbbell)
3
5 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
5 reps
7%
2
Pull-Up (Weighted)
3
5 reps
RPE 7
3
Overhead Press (Dumbbell)
3
5 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
5 reps
RPE 6
2
Pull-Up (Weighted)
2
5 reps
RPE 6
3
Overhead Press (Dumbbell)
2
5 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
5 reps
7%
2
Pull-Up (Weighted)
3
5 reps
RPE 7
3
Overhead Press (Dumbbell)
3
5 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
5 reps
7%
2
Pull-Up (Weighted)
3
5 reps
RPE 7
3
Overhead Press (Dumbbell)
3
5 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
5 reps
7%
2
Pull-Up (Weighted)
3
5 reps
RPE 7
3
Overhead Press (Dumbbell)
3
5 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
5 reps
RPE 6
2
Pull-Up (Weighted)
2
5 reps
RPE 6
3
Overhead Press (Dumbbell)
2
5 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
5 reps
7%
2
Pull-Up (Weighted)
3
5 reps
RPE 7
3
Overhead Press (Dumbbell)
3
5 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
5 reps
7%
2
Pull-Up (Weighted)
3
5 reps
RPE 7
3
Overhead Press (Dumbbell)
3
5 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
5 reps
7%
2
Pull-Up (Weighted)
3
5 reps
RPE 7
3
Overhead Press (Dumbbell)
3
5 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
5 reps
RPE 6
2
Pull-Up (Weighted)
2
5 reps
RPE 6
3
Overhead Press (Dumbbell)
2
5 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
5 reps
7%
2
Pull-Up (Weighted)
3
5 reps
RPE 7
3
Overhead Press (Dumbbell)
3
5 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
5 reps
7%
2
Pull-Up (Weighted)
3
5 reps
RPE 7
3
Overhead Press (Dumbbell)
3
5 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
5 reps
7%
2
Pull-Up (Weighted)
3
5 reps
RPE 7
3
Overhead Press (Dumbbell)
3
5 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
5 reps
RPE 6
2
Pull-Up (Weighted)
2
5 reps
RPE 6
3
Overhead Press (Dumbbell)
2
5 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
5 reps
RPE 7
2
Squat (Smith Machine)
3
5 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
5 reps
RPE 7
2
Squat (Smith Machine)
3
5 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
5 reps
RPE 7
2
Squat (Smith Machine)
3
5 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
5 reps
RPE 6
2
Squat (Smith Machine)
2
5 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
5 reps
RPE 7
2
Squat (Smith Machine)
3
5 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
5 reps
RPE 7
2
Squat (Smith Machine)
3
5 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
5 reps
RPE 7
2
Squat (Smith Machine)
3
5 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
5 reps
RPE 6
2
Squat (Smith Machine)
2
5 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
5 reps
RPE 7
2
Squat (Smith Machine)
3
5 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
5 reps
RPE 7
2
Squat (Smith Machine)
3
5 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
5 reps
RPE 7
2
Squat (Smith Machine)
3
5 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
5 reps
RPE 6
2
Squat (Smith Machine)
2
5 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
5 reps
RPE 7
2
Squat (Smith Machine)
3
5 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
5 reps
RPE 7
2
Squat (Smith Machine)
3
5 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
5 reps
RPE 7
2
Squat (Smith Machine)
3
5 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
5 reps
RPE 6
2
Squat (Smith Machine)
2
5 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
5 reps
RPE 7
2
Overhead Press (Dumbbell)
3
5 reps
RPE 7
3
Bench Press (Dumbbell)
2
AMRAP
RPE 7
4
Tricep Extension (Cable)
2
AMRAP
RPE 7
5
Overhead Tricep Extension (Cable)
2
AMRAP
RPE 7
6
Lateral Raise (Dumbbell)
2
AMRAP
RPE 7
7
Upright Row (Barbell)
2
AMRAP
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
5 reps
RPE 7
2
Overhead Press (Dumbbell)
3
5 reps
RPE 7
3
Bench Press (Dumbbell)
2
AMRAP
RPE 7
4
Tricep Extension (Cable)
2
AMRAP
RPE 7
5
Overhead Tricep Extension (Cable)
2
AMRAP
RPE 7
6
Lateral Raise (Dumbbell)
2
AMRAP
RPE 7
7
Upright Row (Barbell)
2
AMRAP
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
5 reps
RPE 7
2
Overhead Press (Dumbbell)
3
5 reps
RPE 7
3
Bench Press (Dumbbell)
2
AMRAP
RPE 7
4
Tricep Extension (Cable)
2
AMRAP
RPE 7
5
Overhead Tricep Extension (Cable)
2
AMRAP
RPE 7
6
Lateral Raise (Dumbbell)
2
AMRAP
RPE 7
7
Upright Row (Barbell)
2
AMRAP
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
5 reps
RPE 6
2
Overhead Press (Dumbbell)
2
5 reps
RPE 6
3
Bench Press (Dumbbell)
1
8-10 reps
RPE 6
4
Tricep Extension (Cable)
1
8-10 reps
RPE 6
5
Overhead Tricep Extension (Cable)
1
8-10 reps
RPE 6
6
Lateral Raise (Dumbbell)
1
8-10 reps
RPE 6
7
Upright Row (Barbell)
1
8-10 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
5 reps
RPE 7
2
Overhead Press (Dumbbell)
3
5 reps
RPE 7
3
Bench Press (Dumbbell)
2
AMRAP
RPE 7
4
Tricep Extension (Cable)
2
AMRAP
RPE 7
5
Overhead Tricep Extension (Cable)
2
AMRAP
RPE 7
6
Lateral Raise (Dumbbell)
2
AMRAP
RPE 7
7
Upright Row (Barbell)
2
AMRAP
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
5 reps
RPE 7
2
Overhead Press (Dumbbell)
3
5 reps
RPE 7
3
Bench Press (Dumbbell)
2
AMRAP
RPE 7
4
Tricep Extension (Cable)
2
AMRAP
RPE 7
5
Overhead Tricep Extension (Cable)
2
AMRAP
RPE 7
6
Lateral Raise (Dumbbell)
2
AMRAP
RPE 7
7
Upright Row (Barbell)
2
AMRAP
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
5 reps
RPE 7
2
Overhead Press (Dumbbell)
3
5 reps
RPE 7
3
Bench Press (Dumbbell)
2
AMRAP
RPE 7
4
Tricep Extension (Cable)
2
AMRAP
RPE 7
5
Overhead Tricep Extension (Cable)
2
AMRAP
RPE 7
6
Lateral Raise (Dumbbell)
2
AMRAP
RPE 7
7
Upright Row (Barbell)
2
AMRAP
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
5 reps
RPE 6
2
Overhead Press (Dumbbell)
2
5 reps
RPE 6
3
Bench Press (Dumbbell)
1
8-10 reps
RPE 6
4
Tricep Extension (Cable)
1
8-10 reps
RPE 6
5
Overhead Tricep Extension (Cable)
1
8-10 reps
RPE 6
6
Lateral Raise (Dumbbell)
1
8-10 reps
RPE 6
7
Upright Row (Barbell)
1
8-10 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
5 reps
RPE 7
2
Overhead Press (Dumbbell)
3
5 reps
RPE 7
3
Bench Press (Dumbbell)
2
AMRAP
RPE 7
4
Tricep Extension (Cable)
2
AMRAP
RPE 7
5
Overhead Tricep Extension (Cable)
2
AMRAP
RPE 7
6
Lateral Raise (Dumbbell)
2
AMRAP
RPE 7
7
Upright Row (Barbell)
2
AMRAP
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
5 reps
RPE 7
2
Overhead Press (Dumbbell)
3
5 reps
RPE 7
3
Bench Press (Dumbbell)
2
AMRAP
RPE 7
4
Tricep Extension (Cable)
2
AMRAP
RPE 7
5
Overhead Tricep Extension (Cable)
2
AMRAP
RPE 7
6
Lateral Raise (Dumbbell)
2
AMRAP
RPE 7
7
Upright Row (Barbell)
2
AMRAP
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
5 reps
RPE 7
2
Overhead Press (Dumbbell)
3
5 reps
RPE 7
3
Bench Press (Dumbbell)
2
AMRAP
RPE 7
4
Tricep Extension (Cable)
2
AMRAP
RPE 7
5
Overhead Tricep Extension (Cable)
2
AMRAP
RPE 7
6
Lateral Raise (Dumbbell)
2
AMRAP
RPE 7
7
Upright Row (Barbell)
2
AMRAP
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
5 reps
RPE 6
2
Overhead Press (Dumbbell)
2
5 reps
RPE 6
3
Bench Press (Dumbbell)
1
8-10 reps
RPE 6
4
Tricep Extension (Cable)
1
8-10 reps
RPE 6
5
Overhead Tricep Extension (Cable)
1
8-10 reps
RPE 6
6
Lateral Raise (Dumbbell)
1
8-10 reps
RPE 6
7
Upright Row (Barbell)
1
8-10 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
5 reps
RPE 7
2
Overhead Press (Dumbbell)
3
5 reps
RPE 7
3
Bench Press (Dumbbell)
2
AMRAP
RPE 7
4
Tricep Extension (Cable)
2
AMRAP
RPE 7
5
Overhead Tricep Extension (Cable)
2
AMRAP
RPE 7
6
Lateral Raise (Dumbbell)
2
AMRAP
RPE 7
7
Upright Row (Barbell)
2
AMRAP
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
5 reps
RPE 7
2
Overhead Press (Dumbbell)
3
5 reps
RPE 7
3
Bench Press (Dumbbell)
2
AMRAP
RPE 7
4
Tricep Extension (Cable)
2
AMRAP
RPE 7
5
Overhead Tricep Extension (Cable)
2
AMRAP
RPE 7
6
Lateral Raise (Dumbbell)
2
AMRAP
RPE 7
7
Upright Row (Barbell)
2
AMRAP
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
5 reps
RPE 7
2
Overhead Press (Dumbbell)
3
5 reps
RPE 7
3
Bench Press (Dumbbell)
2
AMRAP
RPE 7
4
Tricep Extension (Cable)
2
AMRAP
RPE 7
5
Overhead Tricep Extension (Cable)
2
AMRAP
RPE 7
6
Lateral Raise (Dumbbell)
2
AMRAP
RPE 7
7
Upright Row (Barbell)
2
AMRAP
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
5 reps
RPE 6
2
Overhead Press (Dumbbell)
2
5 reps
RPE 6
3
Bench Press (Dumbbell)
1
8-10 reps
RPE 6
4
Tricep Extension (Cable)
1
8-10 reps
RPE 6
5
Overhead Tricep Extension (Cable)
1
8-10 reps
RPE 6
6
Lateral Raise (Dumbbell)
1
8-10 reps
RPE 6
7
Upright Row (Barbell)
1
8-10 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
5 reps
RPE 7
2
Squat (Smith Machine)
3
5 reps
RPE 7
3
Hip Thrust (Machine)
2
AMRAP
RPE 7
4
Seated Hamstring Curl
2
AMRAP
RPE 7
5
Leg Extension
2
AMRAP
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
5 reps
RPE 7
2
Squat (Smith Machine)
3
5 reps
RPE 7
3
Hip Thrust (Machine)
2
AMRAP
RPE 7
4
Seated Hamstring Curl
2
AMRAP
RPE 7
5
Leg Extension
2
AMRAP
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
5 reps
RPE 7
2
Squat (Smith Machine)
3
5 reps
RPE 7
3
Hip Thrust (Machine)
2
AMRAP
RPE 7
4
Seated Hamstring Curl
2
AMRAP
RPE 7
5
Leg Extension
2
AMRAP
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
5 reps
RPE 6
2
Squat (Smith Machine)
2
5 reps
RPE 6
3
Hip Thrust (Machine)
1
10-12 reps
RPE 6
4
Seated Hamstring Curl
1
10-12 reps
RPE 6
5
Leg Extension
1
10-12 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
5 reps
RPE 7
2
Squat (Smith Machine)
3
5 reps
RPE 7
3
Hip Thrust (Machine)
2
AMRAP
RPE 7
4
Seated Hamstring Curl
2
AMRAP
RPE 7
5
Leg Extension
2
AMRAP
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
5 reps
RPE 7
2
Squat (Smith Machine)
3
5 reps
RPE 7
3
Hip Thrust (Machine)
2
AMRAP
RPE 7
4
Seated Hamstring Curl
2
AMRAP
RPE 7
5
Leg Extension
2
AMRAP
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
5 reps
RPE 7
2
Squat (Smith Machine)
3
5 reps
RPE 7
3
Hip Thrust (Machine)
2
AMRAP
RPE 7
4
Seated Hamstring Curl
2
AMRAP
RPE 7
5
Leg Extension
2
AMRAP
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
5 reps
RPE 6
2
Squat (Smith Machine)
2
5 reps
RPE 6
3
Hip Thrust (Machine)
1
10-12 reps
RPE 6
4
Seated Hamstring Curl
1
10-12 reps
RPE 6
5
Leg Extension
1
10-12 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
5 reps
RPE 7
2
Squat (Smith Machine)
3
5 reps
RPE 7
3
Hip Thrust (Machine)
2
AMRAP
RPE 7
4
Seated Hamstring Curl
2
AMRAP
RPE 7
5
Leg Extension
2
AMRAP
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
5 reps
RPE 7
2
Squat (Smith Machine)
3
5 reps
RPE 7
3
Hip Thrust (Machine)
2
AMRAP
RPE 7
4
Seated Hamstring Curl
2
AMRAP
RPE 7
5
Leg Extension
2
AMRAP
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
5 reps
RPE 7
2
Squat (Smith Machine)
3
5 reps
RPE 7
3
Hip Thrust (Machine)
2
AMRAP
RPE 7
4
Seated Hamstring Curl
2
AMRAP
RPE 7
5
Leg Extension
2
AMRAP
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
5 reps
RPE 6
2
Squat (Smith Machine)
2
5 reps
RPE 6
3
Hip Thrust (Machine)
1
10-12 reps
RPE 6
4
Seated Hamstring Curl
1
10-12 reps
RPE 6
5
Leg Extension
1
10-12 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
5 reps
RPE 7
2
Squat (Smith Machine)
3
5 reps
RPE 7
3
Hip Thrust (Machine)
2
AMRAP
RPE 7
4
Seated Hamstring Curl
2
AMRAP
RPE 7
5
Leg Extension
2
AMRAP
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
5 reps
RPE 7
2
Squat (Smith Machine)
3
5 reps
RPE 7
3
Hip Thrust (Machine)
2
AMRAP
RPE 7
4
Seated Hamstring Curl
2
AMRAP
RPE 7
5
Leg Extension
2
AMRAP
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
5 reps
RPE 7
2
Squat (Smith Machine)
3
5 reps
RPE 7
3
Hip Thrust (Machine)
2
AMRAP
RPE 7
4
Seated Hamstring Curl
2
AMRAP
RPE 7
5
Leg Extension
2
AMRAP
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
5 reps
RPE 6
2
Squat (Smith Machine)
2
5 reps
RPE 6
3
Hip Thrust (Machine)
1
10-12 reps
RPE 6
4
Seated Hamstring Curl
1
10-12 reps
RPE 6
5
Leg Extension
1
10-12 reps
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
5 reps
RPE 7
2
Chest Supported Row (Machine)
2
AMRAP
RPE 7
3
Pullover (Machine)
2
AMRAP
RPE 7
4
Bicep Curl (EZ Bar)
2
AMRAP
RPE 7
5
Hammer Curl (Dumbbell)
2
AMRAP
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
5 reps
RPE 7
2
Chest Supported Row (Machine)
2
AMRAP
RPE 7
3
Pullover (Machine)
2
AMRAP
RPE 7
4
Bicep Curl (EZ Bar)
2
AMRAP
RPE 7
5
Hammer Curl (Dumbbell)
2
AMRAP
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
5 reps
RPE 7
2
Chest Supported Row (Machine)
2
AMRAP
RPE 7
3
Pullover (Machine)
2
AMRAP
RPE 7
4
Bicep Curl (EZ Bar)
2
AMRAP
RPE 7
5
Hammer Curl (Dumbbell)
2
AMRAP
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
5 reps
RPE 6
2
Chest Supported Row (Machine)
1
8-10 reps
RPE 6
3
Pullover (Machine)
1
8-10 reps
RPE 6
4
Bicep Curl (EZ Bar)
1
8-10 reps
RPE 6
5
Hammer Curl (Dumbbell)
1
8-10 reps
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
5 reps
RPE 7
2
Chest Supported Row (Machine)
2
AMRAP
RPE 7
3
Pullover (Machine)
2
AMRAP
RPE 7
4
Bicep Curl (EZ Bar)
2
AMRAP
RPE 7
5
Hammer Curl (Dumbbell)
2
AMRAP
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
5 reps
RPE 7
2
Chest Supported Row (Machine)
2
AMRAP
RPE 7
3
Pullover (Machine)
2
AMRAP
RPE 7
4
Bicep Curl (EZ Bar)
2
AMRAP
RPE 7
5
Hammer Curl (Dumbbell)
2
AMRAP
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
5 reps
RPE 7
2
Chest Supported Row (Machine)
2
AMRAP
RPE 7
3
Pullover (Machine)
2
AMRAP
RPE 7
4
Bicep Curl (EZ Bar)
2
AMRAP
RPE 7
5
Hammer Curl (Dumbbell)
2
AMRAP
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
5 reps
RPE 6
2
Chest Supported Row (Machine)
1
8-10 reps
RPE 6
3
Pullover (Machine)
1
8-10 reps
RPE 6
4
Bicep Curl (EZ Bar)
1
8-10 reps
RPE 6
5
Hammer Curl (Dumbbell)
1
8-10 reps
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
5 reps
RPE 7
2
Chest Supported Row (Machine)
2
AMRAP
RPE 7
3
Pullover (Machine)
2
AMRAP
RPE 7
4
Bicep Curl (EZ Bar)
2
AMRAP
RPE 7
5
Hammer Curl (Dumbbell)
2
AMRAP
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
5 reps
RPE 7
2
Chest Supported Row (Machine)
2
AMRAP
RPE 7
3
Pullover (Machine)
2
AMRAP
RPE 7
4
Bicep Curl (EZ Bar)
2
AMRAP
RPE 7
5
Hammer Curl (Dumbbell)
2
AMRAP
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
5 reps
RPE 7
2
Chest Supported Row (Machine)
2
AMRAP
RPE 7
3
Pullover (Machine)
2
AMRAP
RPE 7
4
Bicep Curl (EZ Bar)
2
AMRAP
RPE 7
5
Hammer Curl (Dumbbell)
2
AMRAP
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
5 reps
RPE 6
2
Chest Supported Row (Machine)
1
8-10 reps
RPE 6
3
Pullover (Machine)
1
8-10 reps
RPE 6
4
Bicep Curl (EZ Bar)
1
8-10 reps
RPE 6
5
Hammer Curl (Dumbbell)
1
8-10 reps
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
5 reps
RPE 7
2
Chest Supported Row (Machine)
2
AMRAP
RPE 7
3
Pullover (Machine)
2
AMRAP
RPE 7
4
Bicep Curl (EZ Bar)
2
AMRAP
RPE 7
5
Hammer Curl (Dumbbell)
2
AMRAP
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
5 reps
RPE 7
2
Chest Supported Row (Machine)
2
AMRAP
RPE 7
3
Pullover (Machine)
2
AMRAP
RPE 7
4
Bicep Curl (EZ Bar)
2
AMRAP
RPE 7
5
Hammer Curl (Dumbbell)
2
AMRAP
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
5 reps
RPE 7
2
Chest Supported Row (Machine)
2
AMRAP
RPE 7
3
Pullover (Machine)
2
AMRAP
RPE 7
4
Bicep Curl (EZ Bar)
2
AMRAP
RPE 7
5
Hammer Curl (Dumbbell)
2
AMRAP
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
5 reps
RPE 6
2
Chest Supported Row (Machine)
1
8-10 reps
RPE 6
3
Pullover (Machine)
1
8-10 reps
RPE 6
4
Bicep Curl (EZ Bar)
1
8-10 reps
RPE 6
5
Hammer Curl (Dumbbell)
1
8-10 reps
RPE 6
Week 1
1 / 16 Weeks
Day 1
1
Incline Bench Press (Dumbbell)
3 Sets
5 Reps
7%
2
Pull-Up (Weighted)
3 Sets
5 Reps
@7
3
Overhead Press (Dumbbell)
3 Sets
5 Reps
@7
Day 2
1
Romanian Deadlift (Barbell)
3 Sets
5 Reps
@7
2
Squat (Smith Machine)
3 Sets
5 Reps
@7
Day 3
1
Incline Bench Press (Dumbbell)
3 Sets
5 Reps
@7
2
Overhead Press (Dumbbell)
3 Sets
5 Reps
@7
3
Bench Press (Dumbbell)
2 Sets
AMRAP
@7
4
Tricep Extension (Cable)
2 Sets
AMRAP
@7
5
Overhead Tricep Extension (Cable)
2 Sets
AMRAP
@7
6
Lateral Raise (Dumbbell)
2 Sets
AMRAP
@7
7
Upright Row (Barbell)
2 Sets
AMRAP
@7
Day 4
1
Romanian Deadlift (Barbell)
3 Sets
5 Reps
@7
2
Squat (Smith Machine)
3 Sets
5 Reps
@7
3
Hip Thrust (Machine)
2 Sets
AMRAP
@7
4
Seated Hamstring Curl
2 Sets
AMRAP
@7
5
Leg Extension
2 Sets
AMRAP
@7
Day 5
1
Pull-Up (Weighted)
3 Sets
5 Reps
@7
2
Chest Supported Row (Machine)
2 Sets
AMRAP
@7
3
Pullover (Machine)
2 Sets
AMRAP
@7
4
Bicep Curl (EZ Bar)
2 Sets
AMRAP
@7
5
Hammer Curl (Dumbbell)
2 Sets
AMRAP
@7