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6 Gün Upper/Lower Split

by Devrim Şimşek

Program Description

Unlock your potential with the 6 Gün Upper/Lower Split, a comprehensive 12-week program designed for all fitness levels. This six-day routine focuses on bodybuilding fundamentals, delivering efficient 40-minute workouts that you can easily do at home. Build strength and muscle while mastering essential lifts and techniques, whether you're a beginner or looking to refine your skills. Get ready to transform your physique and elevate your training game!

Program Overview

  • Level
    Intermediate, Novice, Beginner
  • Goal
    Bodybuilding
  • Equipment
    At Home
  • Program Length
    12 weeks
  • Time Per Workout
    40 minutes
  • Created
    Oct 19, 2025 04:02
  • Last Edited
    Oct 19, 2025 04:03
Muscle Engagement
Front
Back
MuscleSet
Glutes
9.9%
Quadriceps
9.9%
Hamstrings
9.9%
Upper Back
9.7%
Lats
9.3%
Abs
9.3%
Triceps
7.7%
Biceps
6.3%
Front Delts
5%
Calves
5%
Middle Delts
4.8%
Chest
4.6%
Lower Back
4%
Rear Delts
3.1%
Adductors
1%
Forearms
0.7%
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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
Pull-Up (Band)
3
RPE 8
2
Dip (Assisted)
3
RPE 8
3
Dumbbell Row
3
8-12 reps
RPE 8
4
Overhead Press (Dumbbell)
3
8-12 reps
RPE 8
5
Incline Curl (Dumbbell)
2
8-12 reps
RPE 9
6
Tricep Pushdown (Band)
2
8-12 reps
RPE 9
7
Band Face Pull
2
8-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Band)
3
RPE 8
2
Dip (Assisted)
3
RPE 8
3
Dumbbell Row
3
8-12 reps
RPE 8
4
Overhead Press (Dumbbell)
3
8-12 reps
RPE 8
5
Incline Curl (Dumbbell)
2
8-12 reps
RPE 9
6
Tricep Pushdown (Band)
2
8-12 reps
RPE 9
7
Band Face Pull
2
8-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Band)
3
RPE 8
2
Dip (Assisted)
3
RPE 8
3
Dumbbell Row
3
8-12 reps
RPE 8
4
Overhead Press (Dumbbell)
3
8-12 reps
RPE 8
5
Incline Curl (Dumbbell)
2
8-12 reps
RPE 9
6
Tricep Pushdown (Band)
2
8-12 reps
RPE 9
7
Band Face Pull
2
8-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Band)
3
RPE 8
2
Dip (Assisted)
3
RPE 8
3
Dumbbell Row
3
8-12 reps
RPE 8
4
Overhead Press (Dumbbell)
3
8-12 reps
RPE 8
5
Incline Curl (Dumbbell)
2
8-12 reps
RPE 9
6
Tricep Pushdown (Band)
2
8-12 reps
RPE 9
7
Band Face Pull
2
8-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Band)
3
RPE 8
2
Dip (Assisted)
3
RPE 8
3
Dumbbell Row
3
8-12 reps
RPE 8
4
Overhead Press (Dumbbell)
3
8-12 reps
RPE 8
5
Incline Curl (Dumbbell)
2
8-12 reps
RPE 9
6
Tricep Pushdown (Band)
2
8-12 reps
RPE 9
7
Band Face Pull
2
8-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Band)
3
RPE 8
2
Dip (Assisted)
3
RPE 8
3
Dumbbell Row
3
8-12 reps
RPE 8
4
Overhead Press (Dumbbell)
3
8-12 reps
RPE 8
5
Incline Curl (Dumbbell)
2
8-12 reps
RPE 9
6
Tricep Pushdown (Band)
2
8-12 reps
RPE 9
7
Band Face Pull
2
8-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Band)
3
RPE 8
2
Dip (Assisted)
3
RPE 8
3
Dumbbell Row
3
8-12 reps
RPE 8
4
Overhead Press (Dumbbell)
3
8-12 reps
RPE 8
5
Incline Curl (Dumbbell)
2
8-12 reps
RPE 9
6
Tricep Pushdown (Band)
2
8-12 reps
RPE 9
7
Band Face Pull
2
8-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Band)
3
RPE 8
2
Dip (Assisted)
3
RPE 8
3
Dumbbell Row
3
8-12 reps
RPE 8
4
Overhead Press (Dumbbell)
3
8-12 reps
RPE 8
5
Incline Curl (Dumbbell)
2
8-12 reps
RPE 9
6
Tricep Pushdown (Band)
2
8-12 reps
RPE 9
7
Band Face Pull
2
8-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Band)
3
RPE 8
2
Dip (Assisted)
3
RPE 8
3
Dumbbell Row
3
8-12 reps
RPE 8
4
Overhead Press (Dumbbell)
3
8-12 reps
RPE 8
5
Incline Curl (Dumbbell)
2
8-12 reps
RPE 9
6
Tricep Pushdown (Band)
2
8-12 reps
RPE 9
7
Band Face Pull
2
8-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Band)
3
RPE 8
2
Dip (Assisted)
3
RPE 8
3
Dumbbell Row
3
8-12 reps
RPE 8
4
Overhead Press (Dumbbell)
3
8-12 reps
RPE 8
5
Incline Curl (Dumbbell)
2
8-12 reps
RPE 9
6
Tricep Pushdown (Band)
2
8-12 reps
RPE 9
7
Band Face Pull
2
8-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Band)
3
RPE 8
2
Dip (Assisted)
3
RPE 8
3
Dumbbell Row
3
8-12 reps
RPE 8
4
Overhead Press (Dumbbell)
3
8-12 reps
RPE 8
5
Incline Curl (Dumbbell)
2
8-12 reps
RPE 9
6
Tricep Pushdown (Band)
2
8-12 reps
RPE 9
7
Band Face Pull
2
8-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Band)
3
RPE 8
2
Dip (Assisted)
3
RPE 8
3
Dumbbell Row
3
8-12 reps
RPE 8
4
Overhead Press (Dumbbell)
3
8-12 reps
RPE 8
5
Incline Curl (Dumbbell)
2
8-12 reps
RPE 9
6
Tricep Pushdown (Band)
2
8-12 reps
RPE 9
7
Band Face Pull
2
8-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
8-12 reps
RPE 9
2
Romanian Deadlift (Dumbbell)
3
8-12 reps
RPE 9
3
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 9
4
Standing Calf Raise
3
15-20 reps
RPE 9
5
Lying Leg Raise
3
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
8-12 reps
RPE 9
2
Romanian Deadlift (Dumbbell)
3
8-12 reps
RPE 9
3
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 9
4
Standing Calf Raise
3
15-20 reps
RPE 9
5
Lying Leg Raise
3
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
8-12 reps
RPE 9
2
Romanian Deadlift (Dumbbell)
3
8-12 reps
RPE 9
3
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 9
4
Standing Calf Raise
3
15-20 reps
RPE 9
5
Lying Leg Raise
3
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
8-12 reps
RPE 9
2
Romanian Deadlift (Dumbbell)
3
8-12 reps
RPE 9
3
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 9
4
Standing Calf Raise
3
15-20 reps
RPE 9
5
Lying Leg Raise
3
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
8-12 reps
RPE 9
2
Romanian Deadlift (Dumbbell)
3
8-12 reps
RPE 9
3
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 9
4
Standing Calf Raise
3
15-20 reps
RPE 9
5
Lying Leg Raise
3
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
8-12 reps
RPE 9
2
Romanian Deadlift (Dumbbell)
3
8-12 reps
RPE 9
3
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 9
4
Standing Calf Raise
3
15-20 reps
RPE 9
5
Lying Leg Raise
3
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
8-12 reps
RPE 9
2
Romanian Deadlift (Dumbbell)
3
8-12 reps
RPE 9
3
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 9
4
Standing Calf Raise
3
15-20 reps
RPE 9
5
Lying Leg Raise
3
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
8-12 reps
RPE 9
2
Romanian Deadlift (Dumbbell)
3
8-12 reps
RPE 9
3
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 9
4
Standing Calf Raise
3
15-20 reps
RPE 9
5
Lying Leg Raise
3
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
8-12 reps
RPE 9
2
Romanian Deadlift (Dumbbell)
3
8-12 reps
RPE 9
3
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 9
4
Standing Calf Raise
3
15-20 reps
RPE 9
5
Lying Leg Raise
3
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
8-12 reps
RPE 9
2
Romanian Deadlift (Dumbbell)
3
8-12 reps
RPE 9
3
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 9
4
Standing Calf Raise
3
15-20 reps
RPE 9
5
Lying Leg Raise
3
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
8-12 reps
RPE 9
2
Romanian Deadlift (Dumbbell)
3
8-12 reps
RPE 9
3
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 9
4
Standing Calf Raise
3
15-20 reps
RPE 9
5
Lying Leg Raise
3
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
8-12 reps
RPE 9
2
Romanian Deadlift (Dumbbell)
3
8-12 reps
RPE 9
3
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 9
4
Standing Calf Raise
3
15-20 reps
RPE 9
5
Lying Leg Raise
3
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Assisted)
3
RPE 8
2
Push Up (Knees)
3
8-12 reps
RPE 9
3
Pullover (Dumbbell)
3
8-12 reps
RPE 9
4
Lateral Raise (Dumbbell)
2
8-12 reps
RPE 9
5
Hammer Curl (Dumbbell)
2
8-12 reps
RPE 9
6
Overhead Tricep Extension (Dumbbell)
2
8-12 reps
RPE 9
7
Band Pull Apart
2
15-20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Assisted)
3
RPE 8
2
Push Up (Knees)
3
8-12 reps
RPE 9
3
Pullover (Dumbbell)
3
8-12 reps
RPE 9
4
Lateral Raise (Dumbbell)
2
8-12 reps
RPE 9
5
Hammer Curl (Dumbbell)
2
8-12 reps
RPE 9
6
Overhead Tricep Extension (Dumbbell)
2
8-12 reps
RPE 9
7
Band Pull Apart
2
15-20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Assisted)
3
RPE 8
2
Push Up (Knees)
3
8-12 reps
RPE 9
3
Pullover (Dumbbell)
3
8-12 reps
RPE 9
4
Lateral Raise (Dumbbell)
2
8-12 reps
RPE 9
5
Hammer Curl (Dumbbell)
2
8-12 reps
RPE 9
6
Overhead Tricep Extension (Dumbbell)
2
8-12 reps
RPE 9
7
Band Pull Apart
2
15-20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Assisted)
3
RPE 8
2
Push Up (Knees)
3
8-12 reps
RPE 9
3
Pullover (Dumbbell)
3
8-12 reps
RPE 9
4
Lateral Raise (Dumbbell)
2
8-12 reps
RPE 9
5
Hammer Curl (Dumbbell)
2
8-12 reps
RPE 9
6
Overhead Tricep Extension (Dumbbell)
2
8-12 reps
RPE 9
7
Band Pull Apart
2
15-20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Assisted)
3
RPE 8
2
Push Up (Knees)
3
8-12 reps
RPE 9
3
Pullover (Dumbbell)
3
8-12 reps
RPE 9
4
Lateral Raise (Dumbbell)
2
8-12 reps
RPE 9
5
Hammer Curl (Dumbbell)
2
8-12 reps
RPE 9
6
Overhead Tricep Extension (Dumbbell)
2
8-12 reps
RPE 9
7
Band Pull Apart
2
15-20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Assisted)
3
RPE 8
2
Push Up (Knees)
3
8-12 reps
RPE 9
3
Pullover (Dumbbell)
3
8-12 reps
RPE 9
4
Lateral Raise (Dumbbell)
2
8-12 reps
RPE 9
5
Hammer Curl (Dumbbell)
2
8-12 reps
RPE 9
6
Overhead Tricep Extension (Dumbbell)
2
8-12 reps
RPE 9
7
Band Pull Apart
2
15-20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Assisted)
3
RPE 8
2
Push Up (Knees)
3
8-12 reps
RPE 9
3
Pullover (Dumbbell)
3
8-12 reps
RPE 9
4
Lateral Raise (Dumbbell)
2
8-12 reps
RPE 9
5
Hammer Curl (Dumbbell)
2
8-12 reps
RPE 9
6
Overhead Tricep Extension (Dumbbell)
2
8-12 reps
RPE 9
7
Band Pull Apart
2
15-20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Assisted)
3
RPE 8
2
Push Up (Knees)
3
8-12 reps
RPE 9
3
Pullover (Dumbbell)
3
8-12 reps
RPE 9
4
Lateral Raise (Dumbbell)
2
8-12 reps
RPE 9
5
Hammer Curl (Dumbbell)
2
8-12 reps
RPE 9
6
Overhead Tricep Extension (Dumbbell)
2
8-12 reps
RPE 9
7
Band Pull Apart
2
15-20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Assisted)
3
RPE 8
2
Push Up (Knees)
3
8-12 reps
RPE 9
3
Pullover (Dumbbell)
3
8-12 reps
RPE 9
4
Lateral Raise (Dumbbell)
2
8-12 reps
RPE 9
5
Hammer Curl (Dumbbell)
2
8-12 reps
RPE 9
6
Overhead Tricep Extension (Dumbbell)
2
8-12 reps
RPE 9
7
Band Pull Apart
2
15-20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Assisted)
3
RPE 8
2
Push Up (Knees)
3
8-12 reps
RPE 9
3
Pullover (Dumbbell)
3
8-12 reps
RPE 9
4
Lateral Raise (Dumbbell)
2
8-12 reps
RPE 9
5
Hammer Curl (Dumbbell)
2
8-12 reps
RPE 9
6
Overhead Tricep Extension (Dumbbell)
2
8-12 reps
RPE 9
7
Band Pull Apart
2
15-20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Assisted)
3
RPE 8
2
Push Up (Knees)
3
8-12 reps
RPE 9
3
Pullover (Dumbbell)
3
8-12 reps
RPE 9
4
Lateral Raise (Dumbbell)
2
8-12 reps
RPE 9
5
Hammer Curl (Dumbbell)
2
8-12 reps
RPE 9
6
Overhead Tricep Extension (Dumbbell)
2
8-12 reps
RPE 9
7
Band Pull Apart
2
15-20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Assisted)
3
RPE 8
2
Push Up (Knees)
3
8-12 reps
RPE 9
3
Pullover (Dumbbell)
3
8-12 reps
RPE 9
4
Lateral Raise (Dumbbell)
2
8-12 reps
RPE 9
5
Hammer Curl (Dumbbell)
2
8-12 reps
RPE 9
6
Overhead Tricep Extension (Dumbbell)
2
8-12 reps
RPE 9
7
Band Pull Apart
2
15-20 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lunge (Dumbbell)
3
8-12 reps
RPE 9
2
Single Leg Romanian Deadlift
3
8-12 reps
RPE 9
3
Step-Up (Weighted)
3
8-12 reps
RPE 9
4
Standing Calf Raise
3
15-20 reps
RPE 9
5
Plank
3
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lunge (Dumbbell)
3
8-12 reps
RPE 9
2
Single Leg Romanian Deadlift
3
8-12 reps
RPE 9
3
Step-Up (Weighted)
3
8-12 reps
RPE 9
4
Standing Calf Raise
3
15-20 reps
RPE 9
5
Plank
3
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lunge (Dumbbell)
3
8-12 reps
RPE 9
2
Single Leg Romanian Deadlift
3
8-12 reps
RPE 9
3
Step-Up (Weighted)
3
8-12 reps
RPE 9
4
Standing Calf Raise
3
15-20 reps
RPE 9
5
Plank
3
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lunge (Dumbbell)
3
8-12 reps
RPE 9
2
Single Leg Romanian Deadlift
3
8-12 reps
RPE 9
3
Step-Up (Weighted)
3
8-12 reps
RPE 9
4
Standing Calf Raise
3
15-20 reps
RPE 9
5
Plank
3
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lunge (Dumbbell)
3
8-12 reps
RPE 9
2
Single Leg Romanian Deadlift
3
8-12 reps
RPE 9
3
Step-Up (Weighted)
3
8-12 reps
RPE 9
4
Standing Calf Raise
3
15-20 reps
RPE 9
5
Plank
3
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lunge (Dumbbell)
3
8-12 reps
RPE 9
2
Single Leg Romanian Deadlift
3
8-12 reps
RPE 9
3
Step-Up (Weighted)
3
8-12 reps
RPE 9
4
Standing Calf Raise
3
15-20 reps
RPE 9
5
Plank
3
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lunge (Dumbbell)
3
8-12 reps
RPE 9
2
Single Leg Romanian Deadlift
3
8-12 reps
RPE 9
3
Step-Up (Weighted)
3
8-12 reps
RPE 9
4
Standing Calf Raise
3
15-20 reps
RPE 9
5
Plank
3
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lunge (Dumbbell)
3
8-12 reps
RPE 9
2
Single Leg Romanian Deadlift
3
8-12 reps
RPE 9
3
Step-Up (Weighted)
3
8-12 reps
RPE 9
4
Standing Calf Raise
3
15-20 reps
RPE 9
5
Plank
3
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lunge (Dumbbell)
3
8-12 reps
RPE 9
2
Single Leg Romanian Deadlift
3
8-12 reps
RPE 9
3
Step-Up (Weighted)
3
8-12 reps
RPE 9
4
Standing Calf Raise
3
15-20 reps
RPE 9
5
Plank
3
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lunge (Dumbbell)
3
8-12 reps
RPE 9
2
Single Leg Romanian Deadlift
3
8-12 reps
RPE 9
3
Step-Up (Weighted)
3
8-12 reps
RPE 9
4
Standing Calf Raise
3
15-20 reps
RPE 9
5
Plank
3
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lunge (Dumbbell)
3
8-12 reps
RPE 9
2
Single Leg Romanian Deadlift
3
8-12 reps
RPE 9
3
Step-Up (Weighted)
3
8-12 reps
RPE 9
4
Standing Calf Raise
3
15-20 reps
RPE 9
5
Plank
3
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lunge (Dumbbell)
3
8-12 reps
RPE 9
2
Single Leg Romanian Deadlift
3
8-12 reps
RPE 9
3
Step-Up (Weighted)
3
8-12 reps
RPE 9
4
Standing Calf Raise
3
15-20 reps
RPE 9
5
Plank
3
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Band)
3
RPE 8
2
Dip (Assisted)
3
RPE 8
3
Dumbbell Row
3
8-12 reps
RPE 8
4
Overhead Press (Dumbbell)
3
8-12 reps
RPE 8
5
Incline Curl (Dumbbell)
2
8-12 reps
RPE 9
6
Tricep Pushdown (Band)
2
8-12 reps
RPE 9
7
Band Face Pull
2
8-12 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Band)
3
RPE 8
2
Dip (Assisted)
3
RPE 8
3
Dumbbell Row
3
8-12 reps
RPE 8
4
Overhead Press (Dumbbell)
3
8-12 reps
RPE 8
5
Incline Curl (Dumbbell)
2
8-12 reps
RPE 9
6
Tricep Pushdown (Band)
2
8-12 reps
RPE 9
7
Band Face Pull
2
8-12 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Band)
3
RPE 8
2
Dip (Assisted)
3
RPE 8
3
Dumbbell Row
3
8-12 reps
RPE 8
4
Overhead Press (Dumbbell)
3
8-12 reps
RPE 8
5
Incline Curl (Dumbbell)
2
8-12 reps
RPE 9
6
Tricep Pushdown (Band)
2
8-12 reps
RPE 9
7
Band Face Pull
2
8-12 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Band)
3
RPE 8
2
Dip (Assisted)
3
RPE 8
3
Dumbbell Row
3
8-12 reps
RPE 8
4
Overhead Press (Dumbbell)
3
8-12 reps
RPE 8
5
Incline Curl (Dumbbell)
2
8-12 reps
RPE 9
6
Tricep Pushdown (Band)
2
8-12 reps
RPE 9
7
Band Face Pull
2
8-12 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Band)
3
RPE 8
2
Dip (Assisted)
3
RPE 8
3
Dumbbell Row
3
8-12 reps
RPE 8
4
Overhead Press (Dumbbell)
3
8-12 reps
RPE 8
5
Incline Curl (Dumbbell)
2
8-12 reps
RPE 9
6
Tricep Pushdown (Band)
2
8-12 reps
RPE 9
7
Band Face Pull
2
8-12 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Band)
3
RPE 8
2
Dip (Assisted)
3
RPE 8
3
Dumbbell Row
3
8-12 reps
RPE 8
4
Overhead Press (Dumbbell)
3
8-12 reps
RPE 8
5
Incline Curl (Dumbbell)
2
8-12 reps
RPE 9
6
Tricep Pushdown (Band)
2
8-12 reps
RPE 9
7
Band Face Pull
2
8-12 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Band)
3
RPE 8
2
Dip (Assisted)
3
RPE 8
3
Dumbbell Row
3
8-12 reps
RPE 8
4
Overhead Press (Dumbbell)
3
8-12 reps
RPE 8
5
Incline Curl (Dumbbell)
2
8-12 reps
RPE 9
6
Tricep Pushdown (Band)
2
8-12 reps
RPE 9
7
Band Face Pull
2
8-12 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Band)
3
RPE 8
2
Dip (Assisted)
3
RPE 8
3
Dumbbell Row
3
8-12 reps
RPE 8
4
Overhead Press (Dumbbell)
3
8-12 reps
RPE 8
5
Incline Curl (Dumbbell)
2
8-12 reps
RPE 9
6
Tricep Pushdown (Band)
2
8-12 reps
RPE 9
7
Band Face Pull
2
8-12 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Band)
3
RPE 8
2
Dip (Assisted)
3
RPE 8
3
Dumbbell Row
3
8-12 reps
RPE 8
4
Overhead Press (Dumbbell)
3
8-12 reps
RPE 8
5
Incline Curl (Dumbbell)
2
8-12 reps
RPE 9
6
Tricep Pushdown (Band)
2
8-12 reps
RPE 9
7
Band Face Pull
2
8-12 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Band)
3
RPE 8
2
Dip (Assisted)
3
RPE 8
3
Dumbbell Row
3
8-12 reps
RPE 8
4
Overhead Press (Dumbbell)
3
8-12 reps
RPE 8
5
Incline Curl (Dumbbell)
2
8-12 reps
RPE 9
6
Tricep Pushdown (Band)
2
8-12 reps
RPE 9
7
Band Face Pull
2
8-12 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Band)
3
RPE 8
2
Dip (Assisted)
3
RPE 8
3
Dumbbell Row
3
8-12 reps
RPE 8
4
Overhead Press (Dumbbell)
3
8-12 reps
RPE 8
5
Incline Curl (Dumbbell)
2
8-12 reps
RPE 9
6
Tricep Pushdown (Band)
2
8-12 reps
RPE 9
7
Band Face Pull
2
8-12 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Band)
3
RPE 8
2
Dip (Assisted)
3
RPE 8
3
Dumbbell Row
3
8-12 reps
RPE 8
4
Overhead Press (Dumbbell)
3
8-12 reps
RPE 8
5
Incline Curl (Dumbbell)
2
8-12 reps
RPE 9
6
Tricep Pushdown (Band)
2
8-12 reps
RPE 9
7
Band Face Pull
2
8-12 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
8-12 reps
RPE 9
2
Romanian Deadlift (Dumbbell)
3
8-12 reps
RPE 9
3
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 9
4
Standing Calf Raise
3
15-20 reps
RPE 9
5
Lying Leg Raise
3
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
8-12 reps
RPE 9
2
Romanian Deadlift (Dumbbell)
3
8-12 reps
RPE 9
3
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 9
4
Standing Calf Raise
3
15-20 reps
RPE 9
5
Lying Leg Raise
3
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
8-12 reps
RPE 9
2
Romanian Deadlift (Dumbbell)
3
8-12 reps
RPE 9
3
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 9
4
Standing Calf Raise
3
15-20 reps
RPE 9
5
Lying Leg Raise
3
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
8-12 reps
RPE 9
2
Romanian Deadlift (Dumbbell)
3
8-12 reps
RPE 9
3
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 9
4
Standing Calf Raise
3
15-20 reps
RPE 9
5
Lying Leg Raise
3
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
8-12 reps
RPE 9
2
Romanian Deadlift (Dumbbell)
3
8-12 reps
RPE 9
3
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 9
4
Standing Calf Raise
3
15-20 reps
RPE 9
5
Lying Leg Raise
3
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
8-12 reps
RPE 9
2
Romanian Deadlift (Dumbbell)
3
8-12 reps
RPE 9
3
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 9
4
Standing Calf Raise
3
15-20 reps
RPE 9
5
Lying Leg Raise
3
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
8-12 reps
RPE 9
2
Romanian Deadlift (Dumbbell)
3
8-12 reps
RPE 9
3
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 9
4
Standing Calf Raise
3
15-20 reps
RPE 9
5
Lying Leg Raise
3
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
8-12 reps
RPE 9
2
Romanian Deadlift (Dumbbell)
3
8-12 reps
RPE 9
3
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 9
4
Standing Calf Raise
3
15-20 reps
RPE 9
5
Lying Leg Raise
3
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
8-12 reps
RPE 9
2
Romanian Deadlift (Dumbbell)
3
8-12 reps
RPE 9
3
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 9
4
Standing Calf Raise
3
15-20 reps
RPE 9
5
Lying Leg Raise
3
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
8-12 reps
RPE 9
2
Romanian Deadlift (Dumbbell)
3
8-12 reps
RPE 9
3
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 9
4
Standing Calf Raise
3
15-20 reps
RPE 9
5
Lying Leg Raise
3
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
8-12 reps
RPE 9
2
Romanian Deadlift (Dumbbell)
3
8-12 reps
RPE 9
3
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 9
4
Standing Calf Raise
3
15-20 reps
RPE 9
5
Lying Leg Raise
3
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
8-12 reps
RPE 9
2
Romanian Deadlift (Dumbbell)
3
8-12 reps
RPE 9
3
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 9
4
Standing Calf Raise
3
15-20 reps
RPE 9
5
Lying Leg Raise
3
RPE 9
Week 1
1 / 12 Weeks
Day 1
1
Pull-Up (Band)
1 Set
1 Set
1 Set
@8
@8
@8
2
Dip (Assisted)
1 Set
1 Set
1 Set
@8
@8
@8
3
Dumbbell Row
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@8
@8
@8
4
Overhead Press (Dumbbell)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@8
@8
@8
5
Incline Curl (Dumbbell)
1 Set
1 Set
8-12 Reps
8-12 Reps
@9
@9
6
Tricep Pushdown (Band)
1 Set
1 Set
8-12 Reps
8-12 Reps
@9
@9
7
Band Face Pull
1 Set
1 Set
8-12 Reps
8-12 Reps
@9
@9
Day 2
1
Goblet Squat
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@9
@9
@9
2
Romanian Deadlift (Dumbbell)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@9
@9
@9
3
Bulgarian Split Squat (Dumbbell)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@9
@9
@9
4
Standing Calf Raise
1 Set
1 Set
1 Set
15-20 Reps
15-20 Reps
15-20 Reps
@9
@9
@9
5
Lying Leg Raise
1 Set
1 Set
1 Set
@9
@9
@9
Day 3
1
Chin-Up (Assisted)
1 Set
1 Set
1 Set
@8
@8
@8
2
Push Up (Knees)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@9
@9
@9
3
Pullover (Dumbbell)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@9
@9
@9
4
Lateral Raise (Dumbbell)
1 Set
1 Set
8-12 Reps
8-12 Reps
@9
@9
5
Hammer Curl (Dumbbell)
1 Set
1 Set
8-12 Reps
8-12 Reps
@9
@9
6
Overhead Tricep Extension (Dumbbell)
1 Set
1 Set
8-12 Reps
8-12 Reps
@9
@9
7
Band Pull Apart
1 Set
1 Set
15-20 Reps
15-20 Reps
@9
@9
Day 4
1
Lunge (Dumbbell)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@9
@9
@9
2
Single Leg Romanian Deadlift
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@9
@9
@9
3
Step-Up (Weighted)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@9
@9
@9
4
Standing Calf Raise
1 Set
1 Set
1 Set
15-20 Reps
15-20 Reps
15-20 Reps
@9
@9
@9
5
Plank
1 Set
1 Set
1 Set
@9
@9
@9
Day 5
1
Pull-Up (Band)
1 Set
1 Set
1 Set
@8
@8
@8
2
Dip (Assisted)
1 Set
1 Set
1 Set
@8
@8
@8
3
Dumbbell Row
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@8
@8
@8
4
Overhead Press (Dumbbell)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@8
@8
@8
5
Incline Curl (Dumbbell)
1 Set
1 Set
8-12 Reps
8-12 Reps
@9
@9
6
Tricep Pushdown (Band)
1 Set
1 Set
8-12 Reps
8-12 Reps
@9
@9
7
Band Face Pull
1 Set
1 Set
8-12 Reps
8-12 Reps
@9
@9
Day 6
1
Goblet Squat
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@9
@9
@9
2
Romanian Deadlift (Dumbbell)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@9
@9
@9
3
Bulgarian Split Squat (Dumbbell)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@9
@9
@9
4
Standing Calf Raise
1 Set
1 Set
1 Set
15-20 Reps
15-20 Reps
15-20 Reps
@9
@9
@9
5
Lying Leg Raise
1 Set
1 Set
1 Set
@9
@9
@9