logo
BoostcampPNG

Upper/Lower

by Patryk “Wilczen” Tarnowski
2 athletes joined

Program Description

Upper Lower rest and repeat @ethanwetzel_lifts07 inspired

Program Overview

  • Level
    Intermediate, Advanced, Novice
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    90 minutes
  • Created
    Nov 16, 2024 02:58
  • Last Edited
    Jun 18, 2025 08:03

Summary

Unleash your strength with the Upper/Lower program, a comprehensive 12-week training plan designed for serious lifters. Committing just five days a week, you'll alternate between upper and lower body workouts, targeting major muscle groups with a variety of machines and free weights. Each session is crafted to push your limits, enhance muscle growth, and improve overall strength. Get ready to elevate your fitness game and transform your physique!
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
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
Chest Press (Machine)
2
4-8 reps
RPE 10
2
AD Press (Smith Machine)
1
1
4-8 reps
6-10 reps
RPE 10
RPE 10
3
Lat Pulldown (Neutral Grip)
1
1
4-8 reps
6-10 reps
RPE 10
RPE 10
4
Seated Wide-Grip Row (Cable)
2
4-8 reps
RPE 10
5
Preacher Curl (Dumbbell)
2
6-10 reps
RPE 10
6
Dip (Weighted)
1
4-8 reps
RPE 10
7
One Arm Lateral Raise (Cable)
2
6-10 reps
RPE 10
8
Tricep Extension (Cable)
1
4-8 reps
RPE 10
9
Single Arm Rear Delt Cable Fly
1
6-10 reps
RPE 10
10
Wrist Curls
2
6-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
2
4-6 reps
RPE 10
2
Calf Raise (Leg Press)
2
4-8 reps
RPE 10
3
Leg Press
2
6-8 reps
RPE 10
4
Hip Adductor (Machine)
1
6-10 reps
RPE 10
5
Decline Crunch (Weighted)
2
4-8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
4-8 reps
RPE 10
2
Chest Fly (Cable)
2
6-10 reps
RPE 10
3
Lat Pulldown
1
1
4-8 reps
6-10 reps
RPE 10
RPE 10
4
Seated Wide-Grip Row (Cable)
2
6-10 reps
RPE 10
5
Overhead Tricep Extension (Cable)
2
6-10 reps
RPE 10
6
One Arm Lateral Raise (Cable)
2
6-10 reps
RPE 10
7
Single Arm Rear Delt Cable Fly
2
6-10 reps
RPE 10
8
Preacher Curl (Dumbbell)
2
6-8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
4-8 reps
RPE 10
2
Chest Fly (Cable)
2
6-10 reps
RPE 10
3
Lat Pulldown
1
1
4-8 reps
6-10 reps
RPE 10
RPE 10
4
Seated Wide-Grip Row (Cable)
2
6-10 reps
RPE 10
5
Overhead Tricep Extension (Cable)
2
6-10 reps
RPE 10
6
One Arm Lateral Raise (Cable)
2
6-10 reps
RPE 10
7
Single Arm Rear Delt Cable Fly
2
6-10 reps
RPE 10
8
Preacher Curl (Dumbbell)
2
6-8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
2
4-8 reps
RPE 10
2
Hip Adductor (Machine)
1
6-10 reps
RPE 10
3
Leg Press
2
4-8 reps
RPE 10
4
Back Extension (Weighted)
1
6-10 reps
RPE 10
5
Seated Hamstring Curl
2
6-10 reps
RPE 10
6
Leg Extension
1
4-8 reps
RPE 10
7
Leg Raise (Captain's Chair)
2
4-8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
4-8 reps
RPE 10
2
AD Press (Smith Machine)
1
1
4-8 reps
6-10 reps
RPE 10
RPE 10
3
Lat Pulldown (Neutral Grip)
1
1
4-8 reps
6-10 reps
RPE 10
RPE 10
4
Seated Wide-Grip Row (Cable)
2
4-8 reps
RPE 10
5
Preacher Curl (Dumbbell)
2
6-10 reps
RPE 10
6
Dip (Weighted)
1
4-8 reps
RPE 10
7
One Arm Lateral Raise (Cable)
2
6-10 reps
RPE 10
8
Tricep Extension (Cable)
1
4-8 reps
RPE 10
9
Single Arm Rear Delt Cable Fly
1
6-10 reps
RPE 10
10
Wrist Curls
2
6-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
4-8 reps
RPE 10
2
AD Press (Smith Machine)
1
1
4-8 reps
6-10 reps
RPE 10
RPE 10
3
Lat Pulldown (Neutral Grip)
1
1
4-8 reps
6-10 reps
RPE 10
RPE 10
4
Seated Wide-Grip Row (Cable)
2
4-8 reps
RPE 10
5
Preacher Curl (Dumbbell)
2
6-10 reps
RPE 10
6
Dip (Weighted)
1
4-8 reps
RPE 10
7
One Arm Lateral Raise (Cable)
2
6-10 reps
RPE 10
8
Tricep Extension (Cable)
1
4-8 reps
RPE 10
9
Single Arm Rear Delt Cable Fly
1
6-10 reps
RPE 10
10
Wrist Curls
2
6-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
2
4-6 reps
RPE 10
2
Calf Raise (Leg Press)
2
4-8 reps
RPE 10
3
Leg Press
2
6-8 reps
RPE 10
4
Hip Adductor (Machine)
1
6-10 reps
RPE 10
5
Decline Crunch (Weighted)
2
4-8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
4-8 reps
RPE 10
2
Chest Fly (Cable)
2
6-10 reps
RPE 10
3
Lat Pulldown
1
1
4-8 reps
6-10 reps
RPE 10
RPE 10
4
Seated Wide-Grip Row (Cable)
2
6-10 reps
RPE 10
5
Overhead Tricep Extension (Cable)
2
6-10 reps
RPE 10
6
One Arm Lateral Raise (Cable)
2
6-10 reps
RPE 10
7
Single Arm Rear Delt Cable Fly
2
6-10 reps
RPE 10
8
Preacher Curl (Dumbbell)
2
6-8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
4-8 reps
RPE 10
2
Chest Fly (Cable)
2
6-10 reps
RPE 10
3
Lat Pulldown
1
1
4-8 reps
6-10 reps
RPE 10
RPE 10
4
Seated Wide-Grip Row (Cable)
2
6-10 reps
RPE 10
5
Overhead Tricep Extension (Cable)
2
6-10 reps
RPE 10
6
One Arm Lateral Raise (Cable)
2
6-10 reps
RPE 10
7
Single Arm Rear Delt Cable Fly
2
6-10 reps
RPE 10
8
Preacher Curl (Dumbbell)
2
6-8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
2
4-8 reps
RPE 10
2
Hip Adductor (Machine)
1
6-10 reps
RPE 10
3
Leg Press
2
4-8 reps
RPE 10
4
Back Extension (Weighted)
1
6-10 reps
RPE 10
5
Seated Hamstring Curl
2
6-10 reps
RPE 10
6
Leg Extension
1
4-8 reps
RPE 10
7
Leg Raise (Captain's Chair)
2
4-8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
4-8 reps
RPE 10
2
AD Press (Smith Machine)
1
1
4-8 reps
6-10 reps
RPE 10
RPE 10
3
Lat Pulldown (Neutral Grip)
1
1
4-8 reps
6-10 reps
RPE 10
RPE 10
4
Seated Wide-Grip Row (Cable)
2
4-8 reps
RPE 10
5
Preacher Curl (Dumbbell)
2
6-10 reps
RPE 10
6
Dip (Weighted)
1
4-8 reps
RPE 10
7
One Arm Lateral Raise (Cable)
2
6-10 reps
RPE 10
8
Tricep Extension (Cable)
1
4-8 reps
RPE 10
9
Single Arm Rear Delt Cable Fly
1
6-10 reps
RPE 10
10
Wrist Curls
2
6-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
2
4-6 reps
RPE 10
2
Calf Raise (Leg Press)
2
4-8 reps
RPE 10
3
Leg Press
2
6-8 reps
RPE 10
4
Hip Adductor (Machine)
1
6-10 reps
RPE 10
5
Decline Crunch (Weighted)
2
4-8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
4-8 reps
RPE 10
2
Chest Fly (Cable)
2
6-10 reps
RPE 10
3
Lat Pulldown
1
1
4-8 reps
6-10 reps
RPE 10
RPE 10
4
Seated Wide-Grip Row (Cable)
2
6-10 reps
RPE 10
5
Overhead Tricep Extension (Cable)
2
6-10 reps
RPE 10
6
One Arm Lateral Raise (Cable)
2
6-10 reps
RPE 10
7
Single Arm Rear Delt Cable Fly
2
6-10 reps
RPE 10
8
Preacher Curl (Dumbbell)
2
6-8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
2
4-8 reps
RPE 10
2
Hip Adductor (Machine)
1
6-10 reps
RPE 10
3
Leg Press
2
4-8 reps
RPE 10
4
Back Extension (Weighted)
1
6-10 reps
RPE 10
5
Seated Hamstring Curl
2
6-10 reps
RPE 10
6
Leg Extension
1
4-8 reps
RPE 10
7
Leg Raise (Captain's Chair)
2
4-8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
2
4-8 reps
RPE 10
2
Hip Adductor (Machine)
1
6-10 reps
RPE 10
3
Leg Press
2
4-8 reps
RPE 10
4
Back Extension (Weighted)
1
6-10 reps
RPE 10
5
Seated Hamstring Curl
2
6-10 reps
RPE 10
6
Leg Extension
1
4-8 reps
RPE 10
7
Leg Raise (Captain's Chair)
2
4-8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
4-8 reps
RPE 10
2
AD Press (Smith Machine)
1
1
4-8 reps
6-10 reps
RPE 10
RPE 10
3
Lat Pulldown (Neutral Grip)
1
1
4-8 reps
6-10 reps
RPE 10
RPE 10
4
Seated Wide-Grip Row (Cable)
2
4-8 reps
RPE 10
5
Preacher Curl (Dumbbell)
2
6-10 reps
RPE 10
6
Dip (Weighted)
1
4-8 reps
RPE 10
7
One Arm Lateral Raise (Cable)
2
6-10 reps
RPE 10
8
Tricep Extension (Cable)
1
4-8 reps
RPE 10
9
Single Arm Rear Delt Cable Fly
1
6-10 reps
RPE 10
10
Wrist Curls
2
6-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
2
4-6 reps
RPE 10
2
Calf Raise (Leg Press)
2
4-8 reps
RPE 10
3
Leg Press
2
6-8 reps
RPE 10
4
Hip Adductor (Machine)
1
6-10 reps
RPE 10
5
Decline Crunch (Weighted)
2
4-8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
2
4-6 reps
RPE 10
2
Calf Raise (Leg Press)
2
4-8 reps
RPE 10
3
Leg Press
2
6-8 reps
RPE 10
4
Hip Adductor (Machine)
1
6-10 reps
RPE 10
5
Decline Crunch (Weighted)
2
4-8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
4-8 reps
RPE 10
2
Chest Fly (Cable)
2
6-10 reps
RPE 10
3
Lat Pulldown
1
1
4-8 reps
6-10 reps
RPE 10
RPE 10
4
Seated Wide-Grip Row (Cable)
2
6-10 reps
RPE 10
5
Overhead Tricep Extension (Cable)
2
6-10 reps
RPE 10
6
One Arm Lateral Raise (Cable)
2
6-10 reps
RPE 10
7
Single Arm Rear Delt Cable Fly
2
6-10 reps
RPE 10
8
Preacher Curl (Dumbbell)
2
6-8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
2
4-8 reps
RPE 10
2
Hip Adductor (Machine)
1
6-10 reps
RPE 10
3
Leg Press
2
4-8 reps
RPE 10
4
Back Extension (Weighted)
1
6-10 reps
RPE 10
5
Seated Hamstring Curl
2
6-10 reps
RPE 10
6
Leg Extension
1
4-8 reps
RPE 10
7
Leg Raise (Captain's Chair)
2
4-8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
2
4-8 reps
RPE 10
2
Hip Adductor (Machine)
1
6-10 reps
RPE 10
3
Leg Press
2
4-8 reps
RPE 10
4
Back Extension (Weighted)
1
6-10 reps
RPE 10
5
Seated Hamstring Curl
2
6-10 reps
RPE 10
6
Leg Extension
1
4-8 reps
RPE 10
7
Leg Raise (Captain's Chair)
2
4-8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
4-8 reps
RPE 10
2
AD Press (Smith Machine)
1
1
4-8 reps
6-10 reps
RPE 10
RPE 10
3
Lat Pulldown (Neutral Grip)
1
1
4-8 reps
6-10 reps
RPE 10
RPE 10
4
Seated Wide-Grip Row (Cable)
2
4-8 reps
RPE 10
5
Preacher Curl (Dumbbell)
2
6-10 reps
RPE 10
6
Dip (Weighted)
1
4-8 reps
RPE 10
7
One Arm Lateral Raise (Cable)
2
6-10 reps
RPE 10
8
Tricep Extension (Cable)
1
4-8 reps
RPE 10
9
Single Arm Rear Delt Cable Fly
1
6-10 reps
RPE 10
10
Wrist Curls
2
6-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
2
4-6 reps
RPE 10
2
Calf Raise (Leg Press)
2
4-8 reps
RPE 10
3
Leg Press
2
6-8 reps
RPE 10
4
Hip Adductor (Machine)
1
6-10 reps
RPE 10
5
Decline Crunch (Weighted)
2
4-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
4-8 reps
RPE 10
2
Chest Fly (Cable)
2
6-10 reps
RPE 10
3
Lat Pulldown
1
1
4-8 reps
6-10 reps
RPE 10
RPE 10
4
Seated Wide-Grip Row (Cable)
2
6-10 reps
RPE 10
5
Overhead Tricep Extension (Cable)
2
6-10 reps
RPE 10
6
One Arm Lateral Raise (Cable)
2
6-10 reps
RPE 10
7
Single Arm Rear Delt Cable Fly
2
6-10 reps
RPE 10
8
Preacher Curl (Dumbbell)
2
6-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
2
4-8 reps
RPE 10
2
Hip Adductor (Machine)
1
6-10 reps
RPE 10
3
Leg Press
2
4-8 reps
RPE 10
4
Back Extension (Weighted)
1
6-10 reps
RPE 10
5
Seated Hamstring Curl
2
6-10 reps
RPE 10
6
Leg Extension
1
4-8 reps
RPE 10
7
Leg Raise (Captain's Chair)
2
4-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
4-8 reps
RPE 10
2
AD Press (Smith Machine)
1
1
4-8 reps
6-10 reps
RPE 10
RPE 10
3
Lat Pulldown (Neutral Grip)
1
1
4-8 reps
6-10 reps
RPE 10
RPE 10
4
Seated Wide-Grip Row (Cable)
2
4-8 reps
RPE 10
5
Preacher Curl (Dumbbell)
2
6-10 reps
RPE 10
6
Dip (Weighted)
1
4-8 reps
RPE 10
7
One Arm Lateral Raise (Cable)
2
6-10 reps
RPE 10
8
Tricep Extension (Cable)
1
4-8 reps
RPE 10
9
Single Arm Rear Delt Cable Fly
1
6-10 reps
RPE 10
10
Wrist Curls
2
6-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
4-8 reps
RPE 10
2
AD Press (Smith Machine)
1
1
4-8 reps
6-10 reps
RPE 10
RPE 10
3
Lat Pulldown (Neutral Grip)
1
1
4-8 reps
6-10 reps
RPE 10
RPE 10
4
Seated Wide-Grip Row (Cable)
2
4-8 reps
RPE 10
5
Preacher Curl (Dumbbell)
2
6-10 reps
RPE 10
6
Dip (Weighted)
1
4-8 reps
RPE 10
7
One Arm Lateral Raise (Cable)
2
6-10 reps
RPE 10
8
Tricep Extension (Cable)
1
4-8 reps
RPE 10
9
Single Arm Rear Delt Cable Fly
1
6-10 reps
RPE 10
10
Wrist Curls
2
6-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
2
4-6 reps
RPE 10
2
Calf Raise (Leg Press)
2
4-8 reps
RPE 10
3
Leg Press
2
6-8 reps
RPE 10
4
Hip Adductor (Machine)
1
6-10 reps
RPE 10
5
Decline Crunch (Weighted)
2
4-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
4-8 reps
RPE 10
2
Chest Fly (Cable)
2
6-10 reps
RPE 10
3
Lat Pulldown
1
1
4-8 reps
6-10 reps
RPE 10
RPE 10
4
Seated Wide-Grip Row (Cable)
2
6-10 reps
RPE 10
5
Overhead Tricep Extension (Cable)
2
6-10 reps
RPE 10
6
One Arm Lateral Raise (Cable)
2
6-10 reps
RPE 10
7
Single Arm Rear Delt Cable Fly
2
6-10 reps
RPE 10
8
Preacher Curl (Dumbbell)
2
6-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
4-8 reps
RPE 10
2
Chest Fly (Cable)
2
6-10 reps
RPE 10
3
Lat Pulldown
1
1
4-8 reps
6-10 reps
RPE 10
RPE 10
4
Seated Wide-Grip Row (Cable)
2
6-10 reps
RPE 10
5
Overhead Tricep Extension (Cable)
2
6-10 reps
RPE 10
6
One Arm Lateral Raise (Cable)
2
6-10 reps
RPE 10
7
Single Arm Rear Delt Cable Fly
2
6-10 reps
RPE 10
8
Preacher Curl (Dumbbell)
2
6-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
2
4-8 reps
RPE 10
2
Hip Adductor (Machine)
1
6-10 reps
RPE 10
3
Leg Press
2
4-8 reps
RPE 10
4
Back Extension (Weighted)
1
6-10 reps
RPE 10
5
Seated Hamstring Curl
2
6-10 reps
RPE 10
6
Leg Extension
1
4-8 reps
RPE 10
7
Leg Raise (Captain's Chair)
2
4-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
4-8 reps
RPE 10
2
AD Press (Smith Machine)
1
1
4-8 reps
6-10 reps
RPE 10
RPE 10
3
Lat Pulldown (Neutral Grip)
1
1
4-8 reps
6-10 reps
RPE 10
RPE 10
4
Seated Wide-Grip Row (Cable)
2
4-8 reps
RPE 10
5
Preacher Curl (Dumbbell)
2
6-10 reps
RPE 10
6
Dip (Weighted)
1
4-8 reps
RPE 10
7
One Arm Lateral Raise (Cable)
2
6-10 reps
RPE 10
8
Tricep Extension (Cable)
1
4-8 reps
RPE 10
9
Single Arm Rear Delt Cable Fly
1
6-10 reps
RPE 10
10
Wrist Curls
2
6-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
4-8 reps
RPE 10
2
AD Press (Smith Machine)
1
1
4-8 reps
6-10 reps
RPE 10
RPE 10
3
Lat Pulldown (Neutral Grip)
1
1
4-8 reps
6-10 reps
RPE 10
RPE 10
4
Seated Wide-Grip Row (Cable)
2
4-8 reps
RPE 10
5
Preacher Curl (Dumbbell)
2
6-10 reps
RPE 10
6
Dip (Weighted)
1
4-8 reps
RPE 10
7
One Arm Lateral Raise (Cable)
2
6-10 reps
RPE 10
8
Tricep Extension (Cable)
1
4-8 reps
RPE 10
9
Single Arm Rear Delt Cable Fly
1
6-10 reps
RPE 10
10
Wrist Curls
2
6-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
2
4-6 reps
RPE 10
2
Calf Raise (Leg Press)
2
4-8 reps
RPE 10
3
Leg Press
2
6-8 reps
RPE 10
4
Hip Adductor (Machine)
1
6-10 reps
RPE 10
5
Decline Crunch (Weighted)
2
4-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
4-8 reps
RPE 10
2
Chest Fly (Cable)
2
6-10 reps
RPE 10
3
Lat Pulldown
1
1
4-8 reps
6-10 reps
RPE 10
RPE 10
4
Seated Wide-Grip Row (Cable)
2
6-10 reps
RPE 10
5
Overhead Tricep Extension (Cable)
2
6-10 reps
RPE 10
6
One Arm Lateral Raise (Cable)
2
6-10 reps
RPE 10
7
Single Arm Rear Delt Cable Fly
2
6-10 reps
RPE 10
8
Preacher Curl (Dumbbell)
2
6-8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
2
4-8 reps
RPE 10
2
Hip Adductor (Machine)
1
6-10 reps
RPE 10
3
Leg Press
2
4-8 reps
RPE 10
4
Back Extension (Weighted)
1
6-10 reps
RPE 10
5
Seated Hamstring Curl
2
6-10 reps
RPE 10
6
Leg Extension
1
4-8 reps
RPE 10
7
Leg Raise (Captain's Chair)
2
4-8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
4-8 reps
RPE 10
2
AD Press (Smith Machine)
1
1
4-8 reps
6-10 reps
RPE 10
RPE 10
3
Lat Pulldown (Neutral Grip)
1
1
4-8 reps
6-10 reps
RPE 10
RPE 10
4
Seated Wide-Grip Row (Cable)
2
4-8 reps
RPE 10
5
Preacher Curl (Dumbbell)
2
6-10 reps
RPE 10
6
Dip (Weighted)
1
4-8 reps
RPE 10
7
One Arm Lateral Raise (Cable)
2
6-10 reps
RPE 10
8
Tricep Extension (Cable)
1
4-8 reps
RPE 10
9
Single Arm Rear Delt Cable Fly
1
6-10 reps
RPE 10
10
Wrist Curls
2
6-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
2
4-6 reps
RPE 10
2
Calf Raise (Leg Press)
2
4-8 reps
RPE 10
3
Leg Press
2
6-8 reps
RPE 10
4
Hip Adductor (Machine)
1
6-10 reps
RPE 10
5
Decline Crunch (Weighted)
2
4-8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
2
4-6 reps
RPE 10
2
Calf Raise (Leg Press)
2
4-8 reps
RPE 10
3
Leg Press
2
6-8 reps
RPE 10
4
Hip Adductor (Machine)
1
6-10 reps
RPE 10
5
Decline Crunch (Weighted)
2
4-8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
4-8 reps
RPE 10
2
Chest Fly (Cable)
2
6-10 reps
RPE 10
3
Lat Pulldown
1
1
4-8 reps
6-10 reps
RPE 10
RPE 10
4
Seated Wide-Grip Row (Cable)
2
6-10 reps
RPE 10
5
Overhead Tricep Extension (Cable)
2
6-10 reps
RPE 10
6
One Arm Lateral Raise (Cable)
2
6-10 reps
RPE 10
7
Single Arm Rear Delt Cable Fly
2
6-10 reps
RPE 10
8
Preacher Curl (Dumbbell)
2
6-8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
2
4-8 reps
RPE 10
2
Hip Adductor (Machine)
1
6-10 reps
RPE 10
3
Leg Press
2
4-8 reps
RPE 10
4
Back Extension (Weighted)
1
6-10 reps
RPE 10
5
Seated Hamstring Curl
2
6-10 reps
RPE 10
6
Leg Extension
1
4-8 reps
RPE 10
7
Leg Raise (Captain's Chair)
2
4-8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
2
4-8 reps
RPE 10
2
Hip Adductor (Machine)
1
6-10 reps
RPE 10
3
Leg Press
2
4-8 reps
RPE 10
4
Back Extension (Weighted)
1
6-10 reps
RPE 10
5
Seated Hamstring Curl
2
6-10 reps
RPE 10
6
Leg Extension
1
4-8 reps
RPE 10
7
Leg Raise (Captain's Chair)
2
4-8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
4-8 reps
RPE 10
2
AD Press (Smith Machine)
1
1
4-8 reps
6-10 reps
RPE 10
RPE 10
3
Lat Pulldown (Neutral Grip)
1
1
4-8 reps
6-10 reps
RPE 10
RPE 10
4
Seated Wide-Grip Row (Cable)
2
4-8 reps
RPE 10
5
Preacher Curl (Dumbbell)
2
6-10 reps
RPE 10
6
Dip (Weighted)
1
4-8 reps
RPE 10
7
One Arm Lateral Raise (Cable)
2
6-10 reps
RPE 10
8
Tricep Extension (Cable)
1
4-8 reps
RPE 10
9
Single Arm Rear Delt Cable Fly
1
6-10 reps
RPE 10
10
Wrist Curls
2
6-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
2
4-6 reps
RPE 10
2
Calf Raise (Leg Press)
2
4-8 reps
RPE 10
3
Leg Press
2
6-8 reps
RPE 10
4
Hip Adductor (Machine)
1
6-10 reps
RPE 10
5
Decline Crunch (Weighted)
2
4-8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
2
4-6 reps
RPE 10
2
Calf Raise (Leg Press)
2
4-8 reps
RPE 10
3
Leg Press
2
6-8 reps
RPE 10
4
Hip Adductor (Machine)
1
6-10 reps
RPE 10
5
Decline Crunch (Weighted)
2
4-8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
4-8 reps
RPE 10
2
Chest Fly (Cable)
2
6-10 reps
RPE 10
3
Lat Pulldown
1
1
4-8 reps
6-10 reps
RPE 10
RPE 10
4
Seated Wide-Grip Row (Cable)
2
6-10 reps
RPE 10
5
Overhead Tricep Extension (Cable)
2
6-10 reps
RPE 10
6
One Arm Lateral Raise (Cable)
2
6-10 reps
RPE 10
7
Single Arm Rear Delt Cable Fly
2
6-10 reps
RPE 10
8
Preacher Curl (Dumbbell)
2
6-8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
2
4-8 reps
RPE 10
2
Hip Adductor (Machine)
1
6-10 reps
RPE 10
3
Leg Press
2
4-8 reps
RPE 10
4
Back Extension (Weighted)
1
6-10 reps
RPE 10
5
Seated Hamstring Curl
2
6-10 reps
RPE 10
6
Leg Extension
1
4-8 reps
RPE 10
7
Leg Raise (Captain's Chair)
2
4-8 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
4-8 reps
RPE 10
2
AD Press (Smith Machine)
1
1
4-8 reps
6-10 reps
RPE 10
RPE 10
3
Lat Pulldown (Neutral Grip)
1
1
4-8 reps
6-10 reps
RPE 10
RPE 10
4
Seated Wide-Grip Row (Cable)
2
4-8 reps
RPE 10
5
Preacher Curl (Dumbbell)
2
6-10 reps
RPE 10
6
Dip (Weighted)
1
4-8 reps
RPE 10
7
One Arm Lateral Raise (Cable)
2
6-10 reps
RPE 10
8
Tricep Extension (Cable)
1
4-8 reps
RPE 10
9
Single Arm Rear Delt Cable Fly
1
6-10 reps
RPE 10
10
Wrist Curls
2
6-10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
2
4-6 reps
RPE 10
2
Calf Raise (Leg Press)
2
4-8 reps
RPE 10
3
Leg Press
2
6-8 reps
RPE 10
4
Hip Adductor (Machine)
1
6-10 reps
RPE 10
5
Decline Crunch (Weighted)
2
4-8 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
4-8 reps
RPE 10
2
Chest Fly (Cable)
2
6-10 reps
RPE 10
3
Lat Pulldown
1
1
4-8 reps
6-10 reps
RPE 10
RPE 10
4
Seated Wide-Grip Row (Cable)
2
6-10 reps
RPE 10
5
Overhead Tricep Extension (Cable)
2
6-10 reps
RPE 10
6
One Arm Lateral Raise (Cable)
2
6-10 reps
RPE 10
7
Single Arm Rear Delt Cable Fly
2
6-10 reps
RPE 10
8
Preacher Curl (Dumbbell)
2
6-8 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
2
4-8 reps
RPE 10
2
Hip Adductor (Machine)
1
6-10 reps
RPE 10
3
Leg Press
2
4-8 reps
RPE 10
4
Back Extension (Weighted)
1
6-10 reps
RPE 10
5
Seated Hamstring Curl
2
6-10 reps
RPE 10
6
Leg Extension
1
4-8 reps
RPE 10
7
Leg Raise (Captain's Chair)
2
4-8 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
4-8 reps
RPE 10
2
AD Press (Smith Machine)
1
1
4-8 reps
6-10 reps
RPE 10
RPE 10
3
Lat Pulldown (Neutral Grip)
1
1
4-8 reps
6-10 reps
RPE 10
RPE 10
4
Seated Wide-Grip Row (Cable)
2
4-8 reps
RPE 10
5
Preacher Curl (Dumbbell)
2
6-10 reps
RPE 10
6
Dip (Weighted)
1
4-8 reps
RPE 10
7
One Arm Lateral Raise (Cable)
2
6-10 reps
RPE 10
8
Tricep Extension (Cable)
1
4-8 reps
RPE 10
9
Single Arm Rear Delt Cable Fly
1
6-10 reps
RPE 10
10
Wrist Curls
2
6-10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
2
4-6 reps
RPE 10
2
Calf Raise (Leg Press)
2
4-8 reps
RPE 10
3
Leg Press
2
6-8 reps
RPE 10
4
Hip Adductor (Machine)
1
6-10 reps
RPE 10
5
Decline Crunch (Weighted)
2
4-8 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
4-8 reps
RPE 10
2
Chest Fly (Cable)
2
6-10 reps
RPE 10
3
Lat Pulldown
1
1
4-8 reps
6-10 reps
RPE 10
RPE 10
4
Seated Wide-Grip Row (Cable)
2
6-10 reps
RPE 10
5
Overhead Tricep Extension (Cable)
2
6-10 reps
RPE 10
6
One Arm Lateral Raise (Cable)
2
6-10 reps
RPE 10
7
Single Arm Rear Delt Cable Fly
2
6-10 reps
RPE 10
8
Preacher Curl (Dumbbell)
2
6-8 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
2
4-8 reps
RPE 10
2
Hip Adductor (Machine)
1
6-10 reps
RPE 10
3
Leg Press
2
4-8 reps
RPE 10
4
Back Extension (Weighted)
1
6-10 reps
RPE 10
5
Seated Hamstring Curl
2
6-10 reps
RPE 10
6
Leg Extension
1
4-8 reps
RPE 10
7
Leg Raise (Captain's Chair)
2
4-8 reps
RPE 10
Week 1
1 / 12 Weeks
Day 1
1
Chest Press (Machine)
2 Sets
4-8 Reps
@10
2
AD Press (Smith Machine)
1 Set
1 Set
4-8 Reps
6-10 Reps
@10
@10
3
Lat Pulldown (Neutral Grip)
1 Set
1 Set
4-8 Reps
6-10 Reps
@10
@10
4
Seated Wide-Grip Row (Cable)
2 Sets
4-8 Reps
@10
5
Preacher Curl (Dumbbell)
2 Sets
6-10 Reps
@10
6
Dip (Weighted)
1 Set
4-8 Reps
@10
7
One Arm Lateral Raise (Cable)
2 Sets
6-10 Reps
@10
8
Tricep Extension (Cable)
1 Set
4-8 Reps
@10
9
Single Arm Rear Delt Cable Fly
1 Set
6-10 Reps
@10
10
Wrist Curls
2 Sets
6-10 Reps
@10
Day 2
1
Stiff Leg Deadlift
2 Sets
4-6 Reps
@10
2
Calf Raise (Leg Press)
2 Sets
4-8 Reps
@10
3
Leg Press
2 Sets
6-8 Reps
@10
4
Hip Adductor (Machine)
1 Set
6-10 Reps
@10
5
Decline Crunch (Weighted)
2 Sets
4-8 Reps
@10
Day 3
1
Incline Bench Press (Smith Machine)
2 Sets
4-8 Reps
@10
2
Chest Fly (Cable)
2 Sets
6-10 Reps
@10
3
Lat Pulldown
1 Set
1 Set
4-8 Reps
6-10 Reps
@10
@10
4
Seated Wide-Grip Row (Cable)
2 Sets
6-10 Reps
@10
5
Overhead Tricep Extension (Cable)
2 Sets
6-10 Reps
@10
6
One Arm Lateral Raise (Cable)
2 Sets
6-10 Reps
@10
7
Single Arm Rear Delt Cable Fly
2 Sets
6-10 Reps
@10
8
Preacher Curl (Dumbbell)
2 Sets
6-8 Reps
@10
Day 4
1
Calf Raise (Leg Press)
2 Sets
4-8 Reps
@10
2
Hip Adductor (Machine)
1 Set
6-10 Reps
@10
3
Leg Press
2 Sets
4-8 Reps
@10
4
Back Extension (Weighted)
1 Set
6-10 Reps
@10
5
Seated Hamstring Curl
2 Sets
6-10 Reps
@10
6
Leg Extension
1 Set
4-8 Reps
@10
7
Leg Raise (Captain's Chair)
2 Sets
4-8 Reps
@10
Day 5
1
Chest Press (Machine)
2 Sets
4-8 Reps
@10
2
AD Press (Smith Machine)
1 Set
1 Set
4-8 Reps
6-10 Reps
@10
@10
3
Lat Pulldown (Neutral Grip)
1 Set
1 Set
4-8 Reps
6-10 Reps
@10
@10
4
Seated Wide-Grip Row (Cable)
2 Sets
4-8 Reps
@10
5
Preacher Curl (Dumbbell)
2 Sets
6-10 Reps
@10
6
Dip (Weighted)
1 Set
4-8 Reps
@10
7
One Arm Lateral Raise (Cable)
2 Sets
6-10 Reps
@10
8
Tricep Extension (Cable)
1 Set
4-8 Reps
@10
9
Single Arm Rear Delt Cable Fly
1 Set
6-10 Reps
@10
10
Wrist Curls
2 Sets
6-10 Reps
@10