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Richard U/L and 1 Full Body Workout

by Richard G.
1 athletes joined

Program Description

No barbell work more focused on isolation and unilateral work.

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    10 weeks
  • Time Per Workout
    90 minutes
  • Created
    May 16, 2025 01:24
  • Last Edited
    May 30, 2025 02:40

To Start The Program

1. Download the Boostcamp app
2. Click on the link
3. You’ll be automatically redirected to the program on the app.
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WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
4-8 reps
RPE 8
2
Single Arm Row (Cable)
2
4-8 reps
RPE 9
3
Rear Delt Row
2
4-8 reps
RPE 9.5
4A
Reverse Bicep Curl (EZ Bar)
2
4-8 reps
RPE 9.5
4B
Lateral Raise (Cable)
2
4-8 reps
RPE 9.5
5
Overhead Tricep Extension (Cable)
2
4-8 reps
RPE 9.5
6
Incline Bench Press (Dumbbell)
2
4-8 reps
RPE 9.5
7
Preacher Curl (Dumbbell)
2
4-8 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
4-8 reps
RPE 8
2
Single Arm Row (Cable)
2
4-8 reps
RPE 9
3
Rear Delt Row
2
4-8 reps
RPE 9.5
4
Lateral Raise (Cable)
2
4-8 reps
RPE 9.5
5
Overhead Tricep Extension (Cable)
2
4-8 reps
RPE 9.5
6
Incline Bench Press (Dumbbell)
2
4-8 reps
RPE 9.5
7
Preacher Curl (Dumbbell)
2
4-8 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
4-8 reps
RPE 8
2
Single Arm Row (Cable)
2
4-8 reps
RPE 9
3
Rear Delt Row
2
4-8 reps
RPE 9.5
4
Lateral Raise (Cable)
2
4-8 reps
RPE 9.5
5
Overhead Tricep Extension (Cable)
2
4-8 reps
RPE 9.5
6
Incline Bench Press (Dumbbell)
2
4-8 reps
RPE 9.5
7
Preacher Curl (Dumbbell)
2
4-8 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
4-8 reps
RPE 8
2
Single Arm Row (Cable)
2
4-8 reps
RPE 9
3
Rear Delt Row
2
4-8 reps
RPE 9.5
4
Lateral Raise (Cable)
2
4-8 reps
RPE 9.5
5
Overhead Tricep Extension (Cable)
2
4-8 reps
RPE 9.5
6
Incline Bench Press (Dumbbell)
2
4-8 reps
RPE 9.5
7
Preacher Curl (Dumbbell)
2
4-8 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
4-8 reps
RPE 8
2
Single Arm Row (Cable)
2
4-8 reps
RPE 9
3
Rear Delt Row
2
4-8 reps
RPE 9.5
4
Lateral Raise (Cable)
2
4-8 reps
RPE 9.5
5
Overhead Tricep Extension (Cable)
2
4-8 reps
RPE 9.5
6
Incline Bench Press (Dumbbell)
2
4-8 reps
RPE 9.5
7
Preacher Curl (Dumbbell)
2
4-8 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
4-8 reps
RPE 8
2
Single Arm Row (Cable)
2
4-8 reps
RPE 9
3
Rear Delt Row
2
4-8 reps
RPE 9.5
4
Lateral Raise (Cable)
2
4-8 reps
RPE 9.5
5
Overhead Tricep Extension (Cable)
2
4-8 reps
RPE 9.5
6
Incline Bench Press (Dumbbell)
2
4-8 reps
RPE 9.5
7
Preacher Curl (Dumbbell)
2
4-8 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
4-8 reps
RPE 8
2
Single Arm Row (Cable)
2
4-8 reps
RPE 9
3
Rear Delt Row
2
4-8 reps
RPE 9.5
4
Lateral Raise (Cable)
2
4-8 reps
RPE 9.5
5
Overhead Tricep Extension (Cable)
2
4-8 reps
RPE 9.5
6
Incline Bench Press (Dumbbell)
2
4-8 reps
RPE 9.5
7
Preacher Curl (Dumbbell)
2
4-8 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
4-8 reps
RPE 8
2
Single Arm Row (Cable)
2
4-8 reps
RPE 9
3
Rear Delt Row
2
4-8 reps
RPE 9.5
4
Lateral Raise (Cable)
2
4-8 reps
RPE 9.5
5
Overhead Tricep Extension (Cable)
2
4-8 reps
RPE 9.5
6
Incline Bench Press (Dumbbell)
2
4-8 reps
RPE 9.5
7
Preacher Curl (Dumbbell)
2
4-8 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
4-8 reps
RPE 8
2
Single Arm Row (Cable)
2
4-8 reps
RPE 9
3
Rear Delt Row
2
4-8 reps
RPE 9.5
4
Lateral Raise (Cable)
2
4-8 reps
RPE 9.5
5
Overhead Tricep Extension (Cable)
2
4-8 reps
RPE 9.5
6
Incline Bench Press (Dumbbell)
2
4-8 reps
RPE 9.5
7
Preacher Curl (Dumbbell)
2
4-8 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
4-8 reps
RPE 8
2
Single Arm Row (Cable)
2
4-8 reps
RPE 9
3
Rear Delt Row
2
4-8 reps
RPE 9.5
4
Lateral Raise (Cable)
2
4-8 reps
RPE 9.5
5
Overhead Tricep Extension (Cable)
2
4-8 reps
RPE 9.5
6
Incline Bench Press (Dumbbell)
2
4-8 reps
RPE 9.5
7
Preacher Curl (Dumbbell)
2
4-8 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
4-8 reps
RPE 9.5
2
Lying Leg Curl
2
4-8 reps
RPE 9.5
3
Hack Squat
2
4-8 reps
RPE 9.5
4
Calf Raise (Leg Press)
2
4-8 reps
RPE 9.5
5
Hip Abductor (Machine)
2
4-8 reps
RPE 9.5
6
Hip Adductor (Machine)
2
4-8 reps
RPE 9.5
7
Abs Crunch (Machine)
2
4-8 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
4-8 reps
RPE 9.5
2
Lying Leg Curl
2
4-8 reps
RPE 9.5
3
Hack Squat
2
4-8 reps
RPE 9.5
4
Calf Raise (Leg Press)
2
4-8 reps
RPE 9.5
5
Hip Abductor (Machine)
2
4-8 reps
RPE 9.5
6
Hip Adductor (Machine)
2
4-8 reps
RPE 9.5
7
Abs Crunch (Machine)
2
4-8 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
4-8 reps
RPE 9.5
2
Lying Leg Curl
2
4-8 reps
RPE 9.5
3
Hack Squat
2
4-8 reps
RPE 9.5
4
Calf Raise (Leg Press)
2
4-8 reps
RPE 9.5
5
Hip Abductor (Machine)
2
4-8 reps
RPE 9.5
6
Hip Adductor (Machine)
2
4-8 reps
RPE 9.5
7
Abs Crunch (Machine)
2
4-8 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
4-8 reps
RPE 9.5
2
Lying Leg Curl
2
4-8 reps
RPE 9.5
3
Hack Squat
2
4-8 reps
RPE 9.5
4
Calf Raise (Leg Press)
2
4-8 reps
RPE 9.5
5
Hip Abductor (Machine)
2
4-8 reps
RPE 9.5
6
Hip Adductor (Machine)
2
4-8 reps
RPE 9.5
7
Abs Crunch (Machine)
2
4-8 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
4-8 reps
RPE 9.5
2
Lying Leg Curl
2
4-8 reps
RPE 9.5
3
Hack Squat
2
4-8 reps
RPE 9.5
4
Calf Raise (Leg Press)
2
4-8 reps
RPE 9.5
5
Hip Abductor (Machine)
2
4-8 reps
RPE 9.5
6
Hip Adductor (Machine)
2
4-8 reps
RPE 9.5
7
Abs Crunch (Machine)
2
4-8 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
4-8 reps
RPE 9.5
2
Lying Leg Curl
2
4-8 reps
RPE 9.5
3
Hack Squat
2
4-8 reps
RPE 9.5
4
Calf Raise (Leg Press)
2
4-8 reps
RPE 9.5
5
Hip Abductor (Machine)
2
4-8 reps
RPE 9.5
6
Hip Adductor (Machine)
2
4-8 reps
RPE 9.5
7
Abs Crunch (Machine)
2
4-8 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
4-8 reps
RPE 9.5
2
Lying Leg Curl
2
4-8 reps
RPE 9.5
3
Hack Squat
2
4-8 reps
RPE 9.5
4
Calf Raise (Leg Press)
2
4-8 reps
RPE 9.5
5
Hip Abductor (Machine)
2
4-8 reps
RPE 9.5
6
Hip Adductor (Machine)
2
4-8 reps
RPE 9.5
7
Abs Crunch (Machine)
2
4-8 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
4-8 reps
RPE 9.5
2
Lying Leg Curl
2
4-8 reps
RPE 9.5
3
Hack Squat
2
4-8 reps
RPE 9.5
4
Calf Raise (Leg Press)
2
4-8 reps
RPE 9.5
5
Hip Abductor (Machine)
2
4-8 reps
RPE 9.5
6
Hip Adductor (Machine)
2
4-8 reps
RPE 9.5
7
Abs Crunch (Machine)
2
4-8 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
4-8 reps
RPE 9.5
2
Lying Leg Curl
2
4-8 reps
RPE 9.5
3
Hack Squat
2
4-8 reps
RPE 9.5
4
Calf Raise (Leg Press)
2
4-8 reps
RPE 9.5
5
Hip Abductor (Machine)
2
4-8 reps
RPE 9.5
6
Hip Adductor (Machine)
2
4-8 reps
RPE 9.5
7
Abs Crunch (Machine)
2
4-8 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
4-8 reps
RPE 9.5
2
Lying Leg Curl
2
4-8 reps
RPE 9.5
3
Hack Squat
2
4-8 reps
RPE 9.5
4
Calf Raise (Leg Press)
2
4-8 reps
RPE 9.5
5
Hip Abductor (Machine)
2
4-8 reps
RPE 9.5
6
Hip Adductor (Machine)
2
4-8 reps
RPE 9.5
7
Abs Crunch (Machine)
2
4-8 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
4-8 reps
RPE 8
2
Single Arm Row (Cable)
2
4-8 reps
RPE 9
3
Rear Delt Row
2
4-8 reps
RPE 9.5
4A
Reverse Bicep Curl (EZ Bar)
2
4-8 reps
RPE 9.5
4B
Lateral Raise (Cable)
2
4-8 reps
RPE 9.5
5
Overhead Tricep Extension (Cable)
2
4-8 reps
RPE 9.5
6
Incline Bench Press (Dumbbell)
2
4-8 reps
RPE 9.5
7
Preacher Curl (Dumbbell)
2
4-8 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
4-8 reps
RPE 8
2
Single Arm Row (Cable)
2
4-8 reps
RPE 9
3
Rear Delt Row
2
4-8 reps
RPE 9.5
4
Lateral Raise (Cable)
2
4-8 reps
RPE 9.5
5
Overhead Tricep Extension (Cable)
2
4-8 reps
RPE 9.5
6
Incline Bench Press (Dumbbell)
2
4-8 reps
RPE 9.5
7
Preacher Curl (Dumbbell)
2
4-8 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
4-8 reps
RPE 8
2
Single Arm Row (Cable)
2
4-8 reps
RPE 9
3
Rear Delt Row
2
4-8 reps
RPE 9.5
4
Lateral Raise (Cable)
2
4-8 reps
RPE 9.5
5
Overhead Tricep Extension (Cable)
2
4-8 reps
RPE 9.5
6
Incline Bench Press (Dumbbell)
2
4-8 reps
RPE 9.5
7
Preacher Curl (Dumbbell)
2
4-8 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
4-8 reps
RPE 8
2
Single Arm Row (Cable)
2
4-8 reps
RPE 9
3
Rear Delt Row
2
4-8 reps
RPE 9.5
4
Lateral Raise (Cable)
2
4-8 reps
RPE 9.5
5
Overhead Tricep Extension (Cable)
2
4-8 reps
RPE 9.5
6
Incline Bench Press (Dumbbell)
2
4-8 reps
RPE 9.5
7
Preacher Curl (Dumbbell)
2
4-8 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
4-8 reps
RPE 8
2
Single Arm Row (Cable)
2
4-8 reps
RPE 9
3
Rear Delt Row
2
4-8 reps
RPE 9.5
4
Lateral Raise (Cable)
2
4-8 reps
RPE 9.5
5
Overhead Tricep Extension (Cable)
2
4-8 reps
RPE 9.5
6
Incline Bench Press (Dumbbell)
2
4-8 reps
RPE 9.5
7
Preacher Curl (Dumbbell)
2
4-8 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
4-8 reps
RPE 8
2
Single Arm Row (Cable)
2
4-8 reps
RPE 9
3
Rear Delt Row
2
4-8 reps
RPE 9.5
4
Lateral Raise (Cable)
2
4-8 reps
RPE 9.5
5
Overhead Tricep Extension (Cable)
2
4-8 reps
RPE 9.5
6
Incline Bench Press (Dumbbell)
2
4-8 reps
RPE 9.5
7
Preacher Curl (Dumbbell)
2
4-8 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
4-8 reps
RPE 8
2
Single Arm Row (Cable)
2
4-8 reps
RPE 9
3
Rear Delt Row
2
4-8 reps
RPE 9.5
4
Lateral Raise (Cable)
2
4-8 reps
RPE 9.5
5
Overhead Tricep Extension (Cable)
2
4-8 reps
RPE 9.5
6
Incline Bench Press (Dumbbell)
2
4-8 reps
RPE 9.5
7
Preacher Curl (Dumbbell)
2
4-8 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
4-8 reps
RPE 8
2
Single Arm Row (Cable)
2
4-8 reps
RPE 9
3
Rear Delt Row
2
4-8 reps
RPE 9.5
4
Lateral Raise (Cable)
2
4-8 reps
RPE 9.5
5
Overhead Tricep Extension (Cable)
2
4-8 reps
RPE 9.5
6
Incline Bench Press (Dumbbell)
2
4-8 reps
RPE 9.5
7
Preacher Curl (Dumbbell)
2
4-8 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
4-8 reps
RPE 8
2
Single Arm Row (Cable)
2
4-8 reps
RPE 9
3
Rear Delt Row
2
4-8 reps
RPE 9.5
4
Lateral Raise (Cable)
2
4-8 reps
RPE 9.5
5
Overhead Tricep Extension (Cable)
2
4-8 reps
RPE 9.5
6
Incline Bench Press (Dumbbell)
2
4-8 reps
RPE 9.5
7
Preacher Curl (Dumbbell)
2
4-8 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
4-8 reps
RPE 8
2
Single Arm Row (Cable)
2
4-8 reps
RPE 9
3
Rear Delt Row
2
4-8 reps
RPE 9.5
4
Lateral Raise (Cable)
2
4-8 reps
RPE 9.5
5
Overhead Tricep Extension (Cable)
2
4-8 reps
RPE 9.5
6
Incline Bench Press (Dumbbell)
2
4-8 reps
RPE 9.5
7
Preacher Curl (Dumbbell)
2
4-8 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
4-8 reps
RPE 9.5
2
Lying Leg Curl
2
4-8 reps
RPE 9.5
3
Hack Squat
2
4-8 reps
RPE 9.5
4
Calf Raise (Leg Press)
2
4-8 reps
RPE 9.5
5
Hip Abductor (Machine)
2
4-8 reps
RPE 9.5
6
Hip Adductor (Machine)
2
4-8 reps
RPE 9.5
7
Abs Crunch (Machine)
2
4-8 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
4-8 reps
RPE 9.5
2
Lying Leg Curl
2
4-8 reps
RPE 9.5
3
Hack Squat
2
4-8 reps
RPE 9.5
4
Calf Raise (Leg Press)
2
4-8 reps
RPE 9.5
5
Hip Abductor (Machine)
2
4-8 reps
RPE 9.5
6
Hip Adductor (Machine)
2
4-8 reps
RPE 9.5
7
Abs Crunch (Machine)
2
4-8 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
4-8 reps
RPE 9.5
2
Lying Leg Curl
2
4-8 reps
RPE 9.5
3
Hack Squat
2
4-8 reps
RPE 9.5
4
Calf Raise (Leg Press)
2
4-8 reps
RPE 9.5
5
Hip Abductor (Machine)
2
4-8 reps
RPE 9.5
6
Hip Adductor (Machine)
2
4-8 reps
RPE 9.5
7
Abs Crunch (Machine)
2
4-8 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
4-8 reps
RPE 9.5
2
Lying Leg Curl
2
4-8 reps
RPE 9.5
3
Hack Squat
2
4-8 reps
RPE 9.5
4
Calf Raise (Leg Press)
2
4-8 reps
RPE 9.5
5
Hip Abductor (Machine)
2
4-8 reps
RPE 9.5
6
Hip Adductor (Machine)
2
4-8 reps
RPE 9.5
7
Abs Crunch (Machine)
2
4-8 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
4-8 reps
RPE 9.5
2
Lying Leg Curl
2
4-8 reps
RPE 9.5
3
Hack Squat
2
4-8 reps
RPE 9.5
4
Calf Raise (Leg Press)
2
4-8 reps
RPE 9.5
5
Hip Abductor (Machine)
2
4-8 reps
RPE 9.5
6
Hip Adductor (Machine)
2
4-8 reps
RPE 9.5
7
Abs Crunch (Machine)
2
4-8 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
4-8 reps
RPE 9.5
2
Lying Leg Curl
2
4-8 reps
RPE 9.5
3
Hack Squat
2
4-8 reps
RPE 9.5
4
Calf Raise (Leg Press)
2
4-8 reps
RPE 9.5
5
Hip Abductor (Machine)
2
4-8 reps
RPE 9.5
6
Hip Adductor (Machine)
2
4-8 reps
RPE 9.5
7
Abs Crunch (Machine)
2
4-8 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
4-8 reps
RPE 9.5
2
Lying Leg Curl
2
4-8 reps
RPE 9.5
3
Hack Squat
2
4-8 reps
RPE 9.5
4
Calf Raise (Leg Press)
2
4-8 reps
RPE 9.5
5
Hip Abductor (Machine)
2
4-8 reps
RPE 9.5
6
Hip Adductor (Machine)
2
4-8 reps
RPE 9.5
7
Abs Crunch (Machine)
2
4-8 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
4-8 reps
RPE 9.5
2
Lying Leg Curl
2
4-8 reps
RPE 9.5
3
Hack Squat
2
4-8 reps
RPE 9.5
4
Calf Raise (Leg Press)
2
4-8 reps
RPE 9.5
5
Hip Abductor (Machine)
2
4-8 reps
RPE 9.5
6
Hip Adductor (Machine)
2
4-8 reps
RPE 9.5
7
Abs Crunch (Machine)
2
4-8 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
4-8 reps
RPE 9.5
2
Lying Leg Curl
2
4-8 reps
RPE 9.5
3
Hack Squat
2
4-8 reps
RPE 9.5
4
Calf Raise (Leg Press)
2
4-8 reps
RPE 9.5
5
Hip Abductor (Machine)
2
4-8 reps
RPE 9.5
6
Hip Adductor (Machine)
2
4-8 reps
RPE 9.5
7
Abs Crunch (Machine)
2
4-8 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
4-8 reps
RPE 9.5
2
Lying Leg Curl
2
4-8 reps
RPE 9.5
3
Hack Squat
2
4-8 reps
RPE 9.5
4
Calf Raise (Leg Press)
2
4-8 reps
RPE 9.5
5
Hip Abductor (Machine)
2
4-8 reps
RPE 9.5
6
Hip Adductor (Machine)
2
4-8 reps
RPE 9.5
7
Abs Crunch (Machine)
2
4-8 reps
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
4-8 reps
RPE 9.5
2
Bent Over Row (Dumbbell)
2
4-8 reps
RPE 9.5
3
Chest Press (Machine)
2
4-8 reps
RPE 9.5
4
Incline Chest Press (Machine)
2
4-8 reps
RPE 9.5
5
Seated Dip (Machine)
2
4-8 reps
RPE 9.5
6
Abs Crunch (Machine)
2
4-8 reps
RPE 9.5
7
Hack Squat
2
4-8 reps
RPE 9.5
8
Lying Leg Curl
2
4-8 reps
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
4-8 reps
RPE 9.5
2
Bent Over Row (Dumbbell)
2
4-8 reps
RPE 9.5
3
Chest Press (Machine)
2
4-8 reps
RPE 9.5
4
Incline Chest Press (Machine)
2
4-8 reps
RPE 9.5
5
Seated Dip (Machine)
2
4-8 reps
RPE 9.5
6
Abs Crunch (Machine)
2
4-8 reps
RPE 9.5
7
Hack Squat
2
4-8 reps
RPE 9.5
8
Lying Leg Curl
2
4-8 reps
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
4-8 reps
RPE 9.5
2
Bent Over Row (Dumbbell)
2
4-8 reps
RPE 9.5
3
Chest Press (Machine)
2
4-8 reps
RPE 9.5
4
Incline Chest Press (Machine)
2
4-8 reps
RPE 9.5
5
Seated Dip (Machine)
2
4-8 reps
RPE 9.5
6
Abs Crunch (Machine)
2
4-8 reps
RPE 9.5
7
Hack Squat
2
4-8 reps
RPE 9.5
8
Lying Leg Curl
2
4-8 reps
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
4-8 reps
RPE 9.5
2
Bent Over Row (Dumbbell)
2
4-8 reps
RPE 9.5
3
Chest Press (Machine)
2
4-8 reps
RPE 9.5
4
Incline Chest Press (Machine)
2
4-8 reps
RPE 9.5
5
Seated Dip (Machine)
2
4-8 reps
RPE 9.5
6
Abs Crunch (Machine)
2
4-8 reps
RPE 9.5
7
Hack Squat
2
4-8 reps
RPE 9.5
8
Lying Leg Curl
2
4-8 reps
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
4-8 reps
RPE 9.5
2
Bent Over Row (Dumbbell)
2
4-8 reps
RPE 9.5
3
Chest Press (Machine)
2
4-8 reps
RPE 9.5
4
Incline Chest Press (Machine)
2
4-8 reps
RPE 9.5
5
Seated Dip (Machine)
2
4-8 reps
RPE 9.5
6
Abs Crunch (Machine)
2
4-8 reps
RPE 9.5
7
Hack Squat
2
4-8 reps
RPE 9.5
8
Lying Leg Curl
2
4-8 reps
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
4-8 reps
RPE 9.5
2
Bent Over Row (Dumbbell)
2
4-8 reps
RPE 9.5
3
Chest Press (Machine)
2
4-8 reps
RPE 9.5
4
Incline Chest Press (Machine)
2
4-8 reps
RPE 9.5
5
Seated Dip (Machine)
2
4-8 reps
RPE 9.5
6
Abs Crunch (Machine)
2
4-8 reps
RPE 9.5
7
Hack Squat
2
4-8 reps
RPE 9.5
8
Lying Leg Curl
2
4-8 reps
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
4-8 reps
RPE 9.5
2
Bent Over Row (Dumbbell)
2
4-8 reps
RPE 9.5
3
Chest Press (Machine)
2
4-8 reps
RPE 9.5
4
Incline Chest Press (Machine)
2
4-8 reps
RPE 9.5
5
Seated Dip (Machine)
2
4-8 reps
RPE 9.5
6
Abs Crunch (Machine)
2
4-8 reps
RPE 9.5
7
Hack Squat
2
4-8 reps
RPE 9.5
8
Lying Leg Curl
2
4-8 reps
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
4-8 reps
RPE 9.5
2
Bent Over Row (Dumbbell)
2
4-8 reps
RPE 9.5
3
Chest Press (Machine)
2
4-8 reps
RPE 9.5
4
Incline Chest Press (Machine)
2
4-8 reps
RPE 9.5
5
Seated Dip (Machine)
2
4-8 reps
RPE 9.5
6
Abs Crunch (Machine)
2
4-8 reps
RPE 9.5
7
Hack Squat
2
4-8 reps
RPE 9.5
8
Lying Leg Curl
2
4-8 reps
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
4-8 reps
RPE 9.5
2
Bent Over Row (Dumbbell)
2
4-8 reps
RPE 9.5
3
Chest Press (Machine)
2
4-8 reps
RPE 9.5
4
Incline Chest Press (Machine)
2
4-8 reps
RPE 9.5
5
Seated Dip (Machine)
2
4-8 reps
RPE 9.5
6
Abs Crunch (Machine)
2
4-8 reps
RPE 9.5
7
Hack Squat
2
4-8 reps
RPE 9.5
8
Lying Leg Curl
2
4-8 reps
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
4-8 reps
RPE 9.5
2
Bent Over Row (Dumbbell)
2
4-8 reps
RPE 9.5
3
Chest Press (Machine)
2
4-8 reps
RPE 9.5
4
Incline Chest Press (Machine)
2
4-8 reps
RPE 9.5
5
Seated Dip (Machine)
2
4-8 reps
RPE 9.5
6
Abs Crunch (Machine)
2
4-8 reps
RPE 9.5
7
Hack Squat
2
4-8 reps
RPE 9.5
8
Lying Leg Curl
2
4-8 reps
RPE 9.5
Week 1
1 / 10 Weeks
Day 5
1
Pull-Up (Bodyweight)
2 Sets
4-8 Reps
@9.5
2
Bent Over Row (Dumbbell)
2 Sets
4-8 Reps
@9.5
3
Chest Press (Machine)
2 Sets
4-8 Reps
@9.5
4
Incline Chest Press (Machine)
2 Sets
4-8 Reps
@9.5
5
Seated Dip (Machine)
2 Sets
4-8 Reps
@9.5
6
Abs Crunch (Machine)
2 Sets
4-8 Reps
@9.5
7
Hack Squat
2 Sets
4-8 Reps
@9.5
8
Lying Leg Curl
2 Sets
4-8 Reps
@9.5
Day 2
1
Leg Extension
2 Sets
4-8 Reps
@9.5
2
Lying Leg Curl
2 Sets
4-8 Reps
@9.5
3
Hack Squat
2 Sets
4-8 Reps
@9.5
4
Calf Raise (Leg Press)
2 Sets
4-8 Reps
@9.5
5
Hip Abductor (Machine)
2 Sets
4-8 Reps
@9.5
6
Hip Adductor (Machine)
2 Sets
4-8 Reps
@9.5
7
Abs Crunch (Machine)
2 Sets
4-8 Reps
@9.5
Day 4
1
Leg Extension
2 Sets
4-8 Reps
@9.5
2
Lying Leg Curl
2 Sets
4-8 Reps
@9.5
3
Hack Squat
2 Sets
4-8 Reps
@9.5
4
Calf Raise (Leg Press)
2 Sets
4-8 Reps
@9.5
5
Hip Abductor (Machine)
2 Sets
4-8 Reps
@9.5
6
Hip Adductor (Machine)
2 Sets
4-8 Reps
@9.5
7
Abs Crunch (Machine)
2 Sets
4-8 Reps
@9.5
Day 3
1
Lat Pulldown
2 Sets
4-8 Reps
@8
2
Single Arm Row (Cable)
2 Sets
4-8 Reps
@9
3
Rear Delt Row
2 Sets
4-8 Reps
@9.5
4A
Reverse Bicep Curl (EZ Bar)
2 Sets
4-8 Reps
@9.5
4B
Lateral Raise (Cable)
2 Sets
4-8 Reps
@9.5
5
Overhead Tricep Extension (Cable)
2 Sets
4-8 Reps
@9.5
6
Incline Bench Press (Dumbbell)
2 Sets
4-8 Reps
@9.5
7
Preacher Curl (Dumbbell)
2 Sets
4-8 Reps
@9.5
Day 1
1
Lat Pulldown
2 Sets
4-8 Reps
@8
2
Single Arm Row (Cable)
2 Sets
4-8 Reps
@9
3
Rear Delt Row
2 Sets
4-8 Reps
@9.5
4A
Reverse Bicep Curl (EZ Bar)
2 Sets
4-8 Reps
@9.5
4B
Lateral Raise (Cable)
2 Sets
4-8 Reps
@9.5
5
Overhead Tricep Extension (Cable)
2 Sets
4-8 Reps
@9.5
6
Incline Bench Press (Dumbbell)
2 Sets
4-8 Reps
@9.5
7
Preacher Curl (Dumbbell)
2 Sets
4-8 Reps
@9.5