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BoostcampPNG

ULPPL A/B Week MOD

by Enzo F.

Program Description

Aesthetic and Athletic training.

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Athletics, Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    10 weeks
  • Time Per Workout
    80 minutes
  • Created
    Aug 21, 2025 07:20
  • Last Edited
    Aug 21, 2025 07:56
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
4
8-10 reps
RPE 9
2
Skull Crusher (Dumbbell)
4
8-10 reps
RPE 9
3
Egyptian Lateral Raise (Cable)
4
8-10 reps
RPE 9
4
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 9
5
Seated Wide-Grip Row (Cable)
3
8-10 reps
RPE 9
6
Farmer's Walk (Weighted)
4
1 reps
RPE 9
7
Rice Bucket
3
1 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Dumbbell Curl
4
8-10 reps
RPE 9
2
Skull Crusher (Barbell)
4
8-10 reps
RPE 9
3
One Arm Lateral Raise (Cable)
3
8-10 reps
RPE 9
4
Incline Bench Press (Barbell)
3
8-10 reps
RPE 9
5
Lat Pulldown
3
8-10 reps
RPE 9
6
Suitcase Carry
3
1 reps
RPE 9
7
Rice Bucket
3
1 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
4
8-10 reps
RPE 9
2
Skull Crusher (Dumbbell)
4
8-10 reps
RPE 9
3
Egyptian Lateral Raise (Cable)
4
8-10 reps
RPE 9
4
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 9
5
Seated Wide-Grip Row (Cable)
3
8-10 reps
RPE 9
6
Farmer's Walk (Weighted)
4
1 reps
RPE 9
7
Rice Bucket
3
1 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Dumbbell Curl
4
8-10 reps
RPE 9
2
Skull Crusher (Barbell)
4
8-10 reps
RPE 9
3
One Arm Lateral Raise (Cable)
3
8-10 reps
RPE 9
4
Incline Bench Press (Barbell)
3
8-10 reps
RPE 9
5
Lat Pulldown
3
8-10 reps
RPE 9
6
Suitcase Carry
3
1 reps
RPE 9
7
Rice Bucket
3
1 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
4
8-10 reps
RPE 9
2
Skull Crusher (Dumbbell)
4
8-10 reps
RPE 9
3
Egyptian Lateral Raise (Cable)
4
8-10 reps
RPE 9
4
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 9
5
Seated Wide-Grip Row (Cable)
3
8-10 reps
RPE 9
6
Farmer's Walk (Weighted)
4
1 reps
RPE 9
7
Rice Bucket
3
1 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Dumbbell Curl
4
8-10 reps
RPE 9
2
Skull Crusher (Barbell)
4
8-10 reps
RPE 9
3
One Arm Lateral Raise (Cable)
3
8-10 reps
RPE 9
4
Incline Bench Press (Barbell)
3
8-10 reps
RPE 9
5
Lat Pulldown
3
8-10 reps
RPE 9
6
Suitcase Carry
3
1 reps
RPE 9
7
Rice Bucket
3
1 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
4
8-10 reps
RPE 9
2
Skull Crusher (Dumbbell)
4
8-10 reps
RPE 9
3
Egyptian Lateral Raise (Cable)
4
8-10 reps
RPE 9
4
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 9
5
Seated Wide-Grip Row (Cable)
3
8-10 reps
RPE 9
6
Farmer's Walk (Weighted)
4
1 reps
RPE 9
7
Rice Bucket
3
1 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Dumbbell Curl
4
8-10 reps
RPE 9
2
Skull Crusher (Barbell)
4
8-10 reps
RPE 9
3
One Arm Lateral Raise (Cable)
3
8-10 reps
RPE 9
4
Incline Bench Press (Barbell)
3
8-10 reps
RPE 9
5
Lat Pulldown
3
8-10 reps
RPE 9
6
Suitcase Carry
3
1 reps
RPE 9
7
Rice Bucket
3
1 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
4
8-10 reps
RPE 9
2
Skull Crusher (Dumbbell)
4
8-10 reps
RPE 9
3
Egyptian Lateral Raise (Cable)
4
8-10 reps
RPE 9
4
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 9
5
Seated Wide-Grip Row (Cable)
3
8-10 reps
RPE 9
6
Farmer's Walk (Weighted)
4
1 reps
RPE 9
7
Rice Bucket
3
1 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Dumbbell Curl
4
8-10 reps
RPE 9
2
Skull Crusher (Barbell)
4
8-10 reps
RPE 9
3
One Arm Lateral Raise (Cable)
3
8-10 reps
RPE 9
4
Incline Bench Press (Barbell)
3
8-10 reps
RPE 9
5
Lat Pulldown
3
8-10 reps
RPE 9
6
Suitcase Carry
3
1 reps
RPE 9
7
Rice Bucket
3
1 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Reverse Hyperextension
4
8-10 reps
RPE 8
2
Walking Lunge (Dumbbell)
3
8-12 reps
RPE 9
3
Lying Leg Curl
3
8-10 reps
RPE 9
4
Pistol Squat
3
6-8 reps
RPE 9
5
Standing Calf Raise
3
15-20 reps
RPE 9
6
Sand Bag Walk
3
1 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Reverse Hyperextension
4
8-10 reps
RPE 9
2
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
RPE 9
3
Single-Leg Leg Curl
3
8-10 reps
RPE 9
4
Reverse Nordic Curl
3
8-10 reps
RPE 9
5
Standing Calf Raise
3
8-10 reps
RPE 9
6
Sand Bag Work
3
3 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Reverse Hyperextension
4
8-10 reps
RPE 8
2
Walking Lunge (Dumbbell)
3
8-12 reps
RPE 9
3
Lying Leg Curl
3
8-10 reps
RPE 9
4
Pistol Squat
3
6-8 reps
RPE 9
5
Standing Calf Raise
3
15-20 reps
RPE 9
6
Sand Bag Walk
3
1 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Reverse Hyperextension
4
8-10 reps
RPE 9
2
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
RPE 9
3
Single-Leg Leg Curl
3
8-10 reps
RPE 9
4
Reverse Nordic Curl
3
8-10 reps
RPE 9
5
Standing Calf Raise
3
8-10 reps
RPE 9
6
Sand Bag Work
3
3 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Reverse Hyperextension
4
8-10 reps
RPE 8
2
Walking Lunge (Dumbbell)
3
8-12 reps
RPE 9
3
Lying Leg Curl
3
8-10 reps
RPE 9
4
Pistol Squat
3
6-8 reps
RPE 9
5
Standing Calf Raise
3
15-20 reps
RPE 9
6
Sand Bag Walk
3
1 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Reverse Hyperextension
4
8-10 reps
RPE 9
2
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
RPE 9
3
Single-Leg Leg Curl
3
8-10 reps
RPE 9
4
Reverse Nordic Curl
3
8-10 reps
RPE 9
5
Standing Calf Raise
3
8-10 reps
RPE 9
6
Sand Bag Work
3
3 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Reverse Hyperextension
4
8-10 reps
RPE 8
2
Walking Lunge (Dumbbell)
3
8-12 reps
RPE 9
3
Lying Leg Curl
3
8-10 reps
RPE 9
4
Pistol Squat
3
6-8 reps
RPE 9
5
Standing Calf Raise
3
15-20 reps
RPE 9
6
Sand Bag Walk
3
1 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Reverse Hyperextension
4
8-10 reps
RPE 9
2
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
RPE 9
3
Single-Leg Leg Curl
3
8-10 reps
RPE 9
4
Reverse Nordic Curl
3
8-10 reps
RPE 9
5
Standing Calf Raise
3
8-10 reps
RPE 9
6
Sand Bag Work
3
3 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Reverse Hyperextension
4
8-10 reps
RPE 8
2
Walking Lunge (Dumbbell)
3
8-12 reps
RPE 9
3
Lying Leg Curl
3
8-10 reps
RPE 9
4
Pistol Squat
3
6-8 reps
RPE 9
5
Standing Calf Raise
3
15-20 reps
RPE 9
6
Sand Bag Walk
3
1 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Reverse Hyperextension
4
8-10 reps
RPE 9
2
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
RPE 9
3
Single-Leg Leg Curl
3
8-10 reps
RPE 9
4
Reverse Nordic Curl
3
8-10 reps
RPE 9
5
Standing Calf Raise
3
8-10 reps
RPE 9
6
Sand Bag Work
3
3 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tricep Rope Push Down (Cable)
4
8-12 reps
RPE 9
2
Tricep Kickback
4
8-12 reps
RPE 9
3
Overhead Press (Barbell)
3
6-8 reps
RPE 9
4
Overhead Liu Raise
4
8-10 reps
RPE 9
5
Incline Chest Press (Machine)
3
8-10 reps
RPE 9
6
Waiters Walk
3
1 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Behind Back Tricep Extension
4
10-12 reps
RPE 9
2
Bench Press (Close Grip)
4
10-12 reps
RPE 9
3
Seated Overhead Press (Dumbbell)
3
6-8 reps
RPE 9
4
Chest Fly (Cable)
3
8-10 reps
RPE 9
5
Lateral Raise (Dumbbell)
3
8-10 reps
RPE 9
6
L-Sit
3
3 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tricep Rope Push Down (Cable)
4
8-12 reps
RPE 9
2
Tricep Kickback
4
8-12 reps
RPE 9
3
Overhead Press (Barbell)
3
6-8 reps
RPE 9
4
Overhead Liu Raise
4
8-10 reps
RPE 9
5
Incline Chest Press (Machine)
3
8-10 reps
RPE 9
6
Waiters Walk
3
1 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Behind Back Tricep Extension
4
10-12 reps
RPE 9
2
Bench Press (Close Grip)
4
10-12 reps
RPE 9
3
Seated Overhead Press (Dumbbell)
3
6-8 reps
RPE 9
4
Chest Fly (Cable)
3
8-10 reps
RPE 9
5
Lateral Raise (Dumbbell)
3
8-10 reps
RPE 9
6
L-Sit
3
3 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tricep Rope Push Down (Cable)
4
8-12 reps
RPE 9
2
Tricep Kickback
4
8-12 reps
RPE 9
3
Overhead Press (Barbell)
3
6-8 reps
RPE 9
4
Overhead Liu Raise
4
8-10 reps
RPE 9
5
Incline Chest Press (Machine)
3
8-10 reps
RPE 9
6
Waiters Walk
3
1 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Behind Back Tricep Extension
4
10-12 reps
RPE 9
2
Bench Press (Close Grip)
4
10-12 reps
RPE 9
3
Seated Overhead Press (Dumbbell)
3
6-8 reps
RPE 9
4
Chest Fly (Cable)
3
8-10 reps
RPE 9
5
Lateral Raise (Dumbbell)
3
8-10 reps
RPE 9
6
L-Sit
3
3 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tricep Rope Push Down (Cable)
4
8-12 reps
RPE 9
2
Tricep Kickback
4
8-12 reps
RPE 9
3
Overhead Press (Barbell)
3
6-8 reps
RPE 9
4
Overhead Liu Raise
4
8-10 reps
RPE 9
5
Incline Chest Press (Machine)
3
8-10 reps
RPE 9
6
Waiters Walk
3
1 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Behind Back Tricep Extension
4
10-12 reps
RPE 9
2
Bench Press (Close Grip)
4
10-12 reps
RPE 9
3
Seated Overhead Press (Dumbbell)
3
6-8 reps
RPE 9
4
Chest Fly (Cable)
3
8-10 reps
RPE 9
5
Lateral Raise (Dumbbell)
3
8-10 reps
RPE 9
6
L-Sit
3
3 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tricep Rope Push Down (Cable)
4
8-12 reps
RPE 9
2
Tricep Kickback
4
8-12 reps
RPE 9
3
Overhead Press (Barbell)
3
6-8 reps
RPE 9
4
Overhead Liu Raise
4
8-10 reps
RPE 9
5
Incline Chest Press (Machine)
3
8-10 reps
RPE 9
6
Waiters Walk
3
1 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Behind Back Tricep Extension
4
10-12 reps
RPE 9
2
Bench Press (Close Grip)
4
10-12 reps
RPE 9
3
Seated Overhead Press (Dumbbell)
3
6-8 reps
RPE 9
4
Chest Fly (Cable)
3
8-10 reps
RPE 9
5
Lateral Raise (Dumbbell)
3
8-10 reps
RPE 9
6
L-Sit
3
3 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bayesian Curl
4
8-10 reps
RPE 9
2
Hammer Curl (Dumbbell)
4
8-10 reps
RPE 9
3
Pull-Up (Weighted)
3
8-10 reps
RPE 9
4
Single Arm Row (Dumbbell)
3
8-10 reps
RPE 9
5
High Incline Dumbbell Shrug Row
3
8-10 reps
RPE 9
6
Face Pull
3
8-10 reps
RPE 9
7
Wrist Curls
4
10-20 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Two Arm Bayesian Curl
4
10-12 reps
RPE 9
2
Preacher Hammer Curl
4
8-10 reps
RPE 9
3
Seated Row (Cable)
3
8-10 reps
RPE 9
4
Lat Pulldown (Close Grip)
3
8-10 reps
RPE 9
5
Shrug (Barbell)
3
8-10 reps
RPE 9
6
Lever Arm Row
3
8-10 reps
RPE 9
7
Wrist Curls
4
10-20 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bayesian Curl
4
8-10 reps
RPE 9
2
Hammer Curl (Dumbbell)
4
8-10 reps
RPE 9
3
Pull-Up (Weighted)
3
8-10 reps
RPE 9
4
Single Arm Row (Dumbbell)
3
8-10 reps
RPE 9
5
High Incline Dumbbell Shrug Row
3
8-10 reps
RPE 9
6
Face Pull
3
8-10 reps
RPE 9
7
Wrist Curls
4
10-20 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Two Arm Bayesian Curl
4
10-12 reps
RPE 9
2
Preacher Hammer Curl
4
8-10 reps
RPE 9
3
Seated Row (Cable)
3
8-10 reps
RPE 9
4
Lat Pulldown (Close Grip)
3
8-10 reps
RPE 9
5
Shrug (Barbell)
3
8-10 reps
RPE 9
6
Lever Arm Row
3
8-10 reps
RPE 9
7
Wrist Curls
4
10-20 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bayesian Curl
4
8-10 reps
RPE 9
2
Hammer Curl (Dumbbell)
4
8-10 reps
RPE 9
3
Pull-Up (Weighted)
3
8-10 reps
RPE 9
4
Single Arm Row (Dumbbell)
3
8-10 reps
RPE 9
5
High Incline Dumbbell Shrug Row
3
8-10 reps
RPE 9
6
Face Pull
3
8-10 reps
RPE 9
7
Wrist Curls
4
10-20 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Two Arm Bayesian Curl
4
10-12 reps
RPE 9
2
Preacher Hammer Curl
4
8-10 reps
RPE 9
3
Seated Row (Cable)
3
8-10 reps
RPE 9
4
Lat Pulldown (Close Grip)
3
8-10 reps
RPE 9
5
Shrug (Barbell)
3
8-10 reps
RPE 9
6
Lever Arm Row
3
8-10 reps
RPE 9
7
Wrist Curls
4
10-20 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bayesian Curl
4
8-10 reps
RPE 9
2
Hammer Curl (Dumbbell)
4
8-10 reps
RPE 9
3
Pull-Up (Weighted)
3
8-10 reps
RPE 9
4
Single Arm Row (Dumbbell)
3
8-10 reps
RPE 9
5
High Incline Dumbbell Shrug Row
3
8-10 reps
RPE 9
6
Face Pull
3
8-10 reps
RPE 9
7
Wrist Curls
4
10-20 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Two Arm Bayesian Curl
4
10-12 reps
RPE 9
2
Preacher Hammer Curl
4
8-10 reps
RPE 9
3
Seated Row (Cable)
3
8-10 reps
RPE 9
4
Lat Pulldown (Close Grip)
3
8-10 reps
RPE 9
5
Shrug (Barbell)
3
8-10 reps
RPE 9
6
Lever Arm Row
3
8-10 reps
RPE 9
7
Wrist Curls
4
10-20 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bayesian Curl
4
8-10 reps
RPE 9
2
Hammer Curl (Dumbbell)
4
8-10 reps
RPE 9
3
Pull-Up (Weighted)
3
8-10 reps
RPE 9
4
Single Arm Row (Dumbbell)
3
8-10 reps
RPE 9
5
High Incline Dumbbell Shrug Row
3
8-10 reps
RPE 9
6
Face Pull
3
8-10 reps
RPE 9
7
Wrist Curls
4
10-20 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Two Arm Bayesian Curl
4
10-12 reps
RPE 9
2
Preacher Hammer Curl
4
8-10 reps
RPE 9
3
Seated Row (Cable)
3
8-10 reps
RPE 9
4
Lat Pulldown (Close Grip)
3
8-10 reps
RPE 9
5
Shrug (Barbell)
3
8-10 reps
RPE 9
6
Lever Arm Row
3
8-10 reps
RPE 9
7
Wrist Curls
4
10-20 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
8-10 reps
RPE 9
2
Back Extension (Weighted)
3
8-10 reps
RPE 9
3
Leg Extension
3
8-10 reps
RPE 9
4
Seated Hamstring Curl
3
8-10 reps
RPE 9
5
Calf Raise (Machine)
3
10-15 reps
RPE 9
6
Abs Crunch (Machine)
3
10-15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8-10 reps
RPE 9
2
Romanian Deadlift (Dumbbell)
3
8-10 reps
RPE 9
3
Single Leg Extension
3
8-10 reps
RPE 9
4
Single Leg Seated Hamstring Curl
3
8-10 reps
RPE 9
5
Calf Raise (Machine)
3
8-10 reps
RPE 9
6
Hanging Leg Raise
3
10-15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
8-10 reps
RPE 9
2
Back Extension (Weighted)
3
8-10 reps
RPE 9
3
Leg Extension
3
8-10 reps
RPE 9
4
Seated Hamstring Curl
3
8-10 reps
RPE 9
5
Calf Raise (Machine)
3
10-15 reps
RPE 9
6
Abs Crunch (Machine)
3
10-15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8-10 reps
RPE 9
2
Romanian Deadlift (Dumbbell)
3
8-10 reps
RPE 9
3
Single Leg Extension
3
8-10 reps
RPE 9
4
Single Leg Seated Hamstring Curl
3
8-10 reps
RPE 9
5
Calf Raise (Machine)
3
8-10 reps
RPE 9
6
Hanging Leg Raise
3
10-15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
8-10 reps
RPE 9
2
Back Extension (Weighted)
3
8-10 reps
RPE 9
3
Leg Extension
3
8-10 reps
RPE 9
4
Seated Hamstring Curl
3
8-10 reps
RPE 9
5
Calf Raise (Machine)
3
10-15 reps
RPE 9
6
Abs Crunch (Machine)
3
10-15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8-10 reps
RPE 9
2
Romanian Deadlift (Dumbbell)
3
8-10 reps
RPE 9
3
Single Leg Extension
3
8-10 reps
RPE 9
4
Single Leg Seated Hamstring Curl
3
8-10 reps
RPE 9
5
Calf Raise (Machine)
3
8-10 reps
RPE 9
6
Hanging Leg Raise
3
10-15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
8-10 reps
RPE 9
2
Back Extension (Weighted)
3
8-10 reps
RPE 9
3
Leg Extension
3
8-10 reps
RPE 9
4
Seated Hamstring Curl
3
8-10 reps
RPE 9
5
Calf Raise (Machine)
3
10-15 reps
RPE 9
6
Abs Crunch (Machine)
3
10-15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8-10 reps
RPE 9
2
Romanian Deadlift (Dumbbell)
3
8-10 reps
RPE 9
3
Single Leg Extension
3
8-10 reps
RPE 9
4
Single Leg Seated Hamstring Curl
3
8-10 reps
RPE 9
5
Calf Raise (Machine)
3
8-10 reps
RPE 9
6
Hanging Leg Raise
3
10-15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
8-10 reps
RPE 9
2
Back Extension (Weighted)
3
8-10 reps
RPE 9
3
Leg Extension
3
8-10 reps
RPE 9
4
Seated Hamstring Curl
3
8-10 reps
RPE 9
5
Calf Raise (Machine)
3
10-15 reps
RPE 9
6
Abs Crunch (Machine)
3
10-15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8-10 reps
RPE 9
2
Romanian Deadlift (Dumbbell)
3
8-10 reps
RPE 9
3
Single Leg Extension
3
8-10 reps
RPE 9
4
Single Leg Seated Hamstring Curl
3
8-10 reps
RPE 9
5
Calf Raise (Machine)
3
8-10 reps
RPE 9
6
Hanging Leg Raise
3
10-15 reps
RPE 9
Week 1
1 / 10 Weeks
Day 1
1
Bicep Curl (EZ Bar)
4 Sets
8-10 Reps
@9
2
Skull Crusher (Dumbbell)
4 Sets
8-10 Reps
@9
3
Egyptian Lateral Raise (Cable)
4 Sets
8-10 Reps
@9
4
Incline Bench Press (Dumbbell)
3 Sets
8-10 Reps
@9
5
Seated Wide-Grip Row (Cable)
3 Sets
8-10 Reps
@9
6
Farmer's Walk (Weighted)
4 Sets
1 Reps
@9
7
Rice Bucket
3 Sets
1 Reps
@10
Day 2
1
Reverse Hyperextension
4 Sets
8-10 Reps
@8
2
Walking Lunge (Dumbbell)
3 Sets
8-12 Reps
@9
3
Lying Leg Curl
3 Sets
8-10 Reps
@9
4
Pistol Squat
3 Sets
6-8 Reps
@9
5
Standing Calf Raise
3 Sets
15-20 Reps
@9
6
Sand Bag Walk
3 Sets
1 Reps
@9
Day 3
1
Tricep Rope Push Down (Cable)
4 Sets
8-12 Reps
@9
2
Tricep Kickback
4 Sets
8-12 Reps
@9
3
Overhead Press (Barbell)
3 Sets
6-8 Reps
@9
4
Overhead Liu Raise
4 Sets
8-10 Reps
@9
5
Incline Chest Press (Machine)
3 Sets
8-10 Reps
@9
6
Waiters Walk
3 Sets
1 Reps
@9
Day 4
1
Bayesian Curl
4 Sets
8-10 Reps
@9
2
Hammer Curl (Dumbbell)
4 Sets
8-10 Reps
@9
3
Pull-Up (Weighted)
3 Sets
8-10 Reps
@9
4
Single Arm Row (Dumbbell)
3 Sets
8-10 Reps
@9
5
High Incline Dumbbell Shrug Row
3 Sets
8-10 Reps
@9
6
Face Pull
3 Sets
8-10 Reps
@9
7
Wrist Curls
4 Sets
10-20 Reps
@9
Day 5
1
Leg Press (45 Degrees)
3 Sets
8-10 Reps
@9
2
Back Extension (Weighted)
3 Sets
8-10 Reps
@9
3
Leg Extension
3 Sets
8-10 Reps
@9
4
Seated Hamstring Curl
3 Sets
8-10 Reps
@9
5
Calf Raise (Machine)
3 Sets
10-15 Reps
@9
6
Abs Crunch (Machine)
3 Sets
10-15 Reps
@9