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BoostcampPNG

Upper/Lower

by Jack Hutchings
8 athletes joined

Program Description

Bws

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Mar 11, 2024 10:44
  • Last Edited
    Jun 18, 2025 12:54

Summary

Unlock your strength potential with the Upper/Lower program, a comprehensive 12-week journey designed for those ready to elevate their training. Committing just three days a week, you'll engage in targeted upper and lower body workouts that blend free weights and machines to maximize muscle growth and endurance. Each session is meticulously crafted to challenge your limits, featuring exercises like Dumbbell Bench Press and Pull-Ups, ensuring a balanced approach to strength. Get ready to transform your physique and boost your performance with every rep!
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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
Bench Press (Dumbbell)
2
1
10 reps
10 reps
RPE 8
RPE 10
2
Chest Supported Row (Dumbbell)
2
1
12 reps
12 reps
RPE 8
RPE 10
3
Chest Fly (Cable)
1
2
15 reps
15 reps
RPE 8
RPE 10
4
Lat Pulldown
2
1
12 reps
12 reps
RPE 8
RPE 10
5
Lateral Raise (Cable)
1
2
15 reps
15 reps
RPE 8
RPE 10
6
Bicep Curl (Cable)
1
1
15 reps
15 reps
RPE 8
RPE 10
7
Tricep Pushdown (Cable)
1
2
15 reps
15 reps
RPE 8
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
1
10 reps
10 reps
RPE 8
RPE 10
2
Chest Supported Row (Dumbbell)
2
1
12 reps
12 reps
RPE 8
RPE 10
3
Chest Fly (Cable)
1
2
15 reps
15 reps
RPE 8
RPE 10
4
Lat Pulldown
2
1
12 reps
12 reps
RPE 8
RPE 10
5
Lateral Raise (Cable)
1
2
15 reps
15 reps
RPE 8
RPE 10
6
Bicep Curl (Cable)
1
1
15 reps
15 reps
RPE 8
RPE 10
7
Tricep Pushdown (Cable)
1
2
15 reps
15 reps
RPE 8
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
1
10 reps
10 reps
RPE 8
RPE 10
2
Chest Supported Row (Dumbbell)
2
1
12 reps
12 reps
RPE 8
RPE 10
3
Chest Fly (Cable)
1
2
15 reps
15 reps
RPE 8
RPE 10
4
Lat Pulldown
2
1
12 reps
12 reps
RPE 8
RPE 10
5
Lateral Raise (Cable)
1
2
15 reps
15 reps
RPE 8
RPE 10
6
Bicep Curl (Cable)
1
1
15 reps
15 reps
RPE 8
RPE 10
7
Tricep Pushdown (Cable)
1
2
15 reps
15 reps
RPE 8
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
1
10 reps
10 reps
RPE 8
RPE 10
2
Chest Supported Row (Dumbbell)
2
1
12 reps
12 reps
RPE 8
RPE 10
3
Chest Fly (Cable)
1
2
15 reps
15 reps
RPE 8
RPE 10
4
Lat Pulldown
2
1
12 reps
12 reps
RPE 8
RPE 10
5
Lateral Raise (Cable)
1
2
15 reps
15 reps
RPE 8
RPE 10
6
Bicep Curl (Cable)
1
1
15 reps
15 reps
RPE 8
RPE 10
7
Tricep Pushdown (Cable)
1
2
15 reps
15 reps
RPE 8
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
1
10 reps
10 reps
RPE 8
RPE 10
2
Chest Supported Row (Dumbbell)
2
1
12 reps
12 reps
RPE 8
RPE 10
3
Chest Fly (Cable)
1
2
15 reps
15 reps
RPE 8
RPE 10
4
Lat Pulldown
2
1
12 reps
12 reps
RPE 8
RPE 10
5
Lateral Raise (Cable)
1
2
15 reps
15 reps
RPE 8
RPE 10
6
Bicep Curl (Cable)
1
1
15 reps
15 reps
RPE 8
RPE 10
7
Tricep Pushdown (Cable)
1
2
15 reps
15 reps
RPE 8
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
1
10 reps
10 reps
RPE 8
RPE 10
2
Chest Supported Row (Dumbbell)
2
1
12 reps
12 reps
RPE 8
RPE 10
3
Chest Fly (Cable)
1
2
15 reps
15 reps
RPE 8
RPE 10
4
Lat Pulldown
2
1
12 reps
12 reps
RPE 8
RPE 10
5
Lateral Raise (Cable)
1
2
15 reps
15 reps
RPE 8
RPE 10
6
Bicep Curl (Cable)
1
1
15 reps
15 reps
RPE 8
RPE 10
7
Tricep Pushdown (Cable)
1
2
15 reps
15 reps
RPE 8
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
1
10 reps
10 reps
RPE 8
RPE 10
2
Chest Supported Row (Dumbbell)
2
1
12 reps
12 reps
RPE 8
RPE 10
3
Chest Fly (Cable)
1
2
15 reps
15 reps
RPE 8
RPE 10
4
Lat Pulldown
2
1
12 reps
12 reps
RPE 8
RPE 10
5
Lateral Raise (Cable)
1
2
15 reps
15 reps
RPE 8
RPE 10
6
Bicep Curl (Cable)
1
1
15 reps
15 reps
RPE 8
RPE 10
7
Tricep Pushdown (Cable)
1
2
15 reps
15 reps
RPE 8
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
1
10 reps
10 reps
RPE 8
RPE 10
2
Chest Supported Row (Dumbbell)
2
1
12 reps
12 reps
RPE 8
RPE 10
3
Chest Fly (Cable)
1
2
15 reps
15 reps
RPE 8
RPE 10
4
Lat Pulldown
2
1
12 reps
12 reps
RPE 8
RPE 10
5
Lateral Raise (Cable)
1
2
15 reps
15 reps
RPE 8
RPE 10
6
Bicep Curl (Cable)
1
1
15 reps
15 reps
RPE 8
RPE 10
7
Tricep Pushdown (Cable)
1
2
15 reps
15 reps
RPE 8
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
1
10 reps
10 reps
RPE 8
RPE 10
2
Chest Supported Row (Dumbbell)
2
1
12 reps
12 reps
RPE 8
RPE 10
3
Chest Fly (Cable)
1
2
15 reps
15 reps
RPE 8
RPE 10
4
Lat Pulldown
2
1
12 reps
12 reps
RPE 8
RPE 10
5
Lateral Raise (Cable)
1
2
15 reps
15 reps
RPE 8
RPE 10
6
Bicep Curl (Cable)
1
1
15 reps
15 reps
RPE 8
RPE 10
7
Tricep Pushdown (Cable)
1
2
15 reps
15 reps
RPE 8
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
1
10 reps
10 reps
RPE 8
RPE 10
2
Chest Supported Row (Dumbbell)
2
1
12 reps
12 reps
RPE 8
RPE 10
3
Chest Fly (Cable)
1
2
15 reps
15 reps
RPE 8
RPE 10
4
Lat Pulldown
2
1
12 reps
12 reps
RPE 8
RPE 10
5
Lateral Raise (Cable)
1
2
15 reps
15 reps
RPE 8
RPE 10
6
Bicep Curl (Cable)
1
1
15 reps
15 reps
RPE 8
RPE 10
7
Tricep Pushdown (Cable)
1
2
15 reps
15 reps
RPE 8
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
1
10 reps
10 reps
RPE 8
RPE 10
2
Chest Supported Row (Dumbbell)
2
1
12 reps
12 reps
RPE 8
RPE 10
3
Chest Fly (Cable)
1
2
15 reps
15 reps
RPE 8
RPE 10
4
Lat Pulldown
2
1
12 reps
12 reps
RPE 8
RPE 10
5
Lateral Raise (Cable)
1
2
15 reps
15 reps
RPE 8
RPE 10
6
Bicep Curl (Cable)
1
1
15 reps
15 reps
RPE 8
RPE 10
7
Tricep Pushdown (Cable)
1
2
15 reps
15 reps
RPE 8
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
1
10 reps
10 reps
RPE 8
RPE 10
2
Chest Supported Row (Dumbbell)
2
1
12 reps
12 reps
RPE 8
RPE 10
3
Chest Fly (Cable)
1
2
15 reps
15 reps
RPE 8
RPE 10
4
Lat Pulldown
2
1
12 reps
12 reps
RPE 8
RPE 10
5
Lateral Raise (Cable)
1
2
15 reps
15 reps
RPE 8
RPE 10
6
Bicep Curl (Cable)
1
1
15 reps
15 reps
RPE 8
RPE 10
7
Tricep Pushdown (Cable)
1
2
15 reps
15 reps
RPE 8
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
RPE 8
2
Leg Curl
1
2
15 reps
15 reps
RPE 8
RPE 10
3
Leg Extension
1
2
15 reps
15 reps
RPE 8
RPE 10
4
Romanian Deadlift (Dumbbell)
3
15 reps
RPE 8
5
Standing Calf Raise
1
2
15 reps
15 reps
RPE 8
RPE 10
6
Single Leg Press
3
12 reps
RPE 8
7
Hip Thrust (Barbell)
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
RPE 8
2
Leg Curl
1
2
15 reps
15 reps
RPE 8
RPE 10
3
Leg Extension
1
2
15 reps
15 reps
RPE 8
RPE 10
4
Romanian Deadlift (Dumbbell)
3
15 reps
RPE 8
5
Standing Calf Raise
1
2
15 reps
15 reps
RPE 8
RPE 10
6
Single Leg Press
3
12 reps
RPE 8
7
Hip Thrust (Barbell)
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
RPE 8
2
Leg Curl
1
2
15 reps
15 reps
RPE 8
RPE 10
3
Leg Extension
1
2
15 reps
15 reps
RPE 8
RPE 10
4
Romanian Deadlift (Dumbbell)
3
15 reps
RPE 8
5
Standing Calf Raise
1
2
15 reps
15 reps
RPE 8
RPE 10
6
Single Leg Press
3
12 reps
RPE 8
7
Hip Thrust (Barbell)
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
RPE 8
2
Leg Curl
1
2
15 reps
15 reps
RPE 8
RPE 10
3
Leg Extension
1
2
15 reps
15 reps
RPE 8
RPE 10
4
Romanian Deadlift (Dumbbell)
3
15 reps
RPE 8
5
Standing Calf Raise
1
2
15 reps
15 reps
RPE 8
RPE 10
6
Single Leg Press
3
12 reps
RPE 8
7
Hip Thrust (Barbell)
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
RPE 8
2
Leg Curl
1
2
15 reps
15 reps
RPE 8
RPE 10
3
Leg Extension
1
2
15 reps
15 reps
RPE 8
RPE 10
4
Romanian Deadlift (Dumbbell)
3
15 reps
RPE 8
5
Standing Calf Raise
1
2
15 reps
15 reps
RPE 8
RPE 10
6
Single Leg Press
3
12 reps
RPE 8
7
Hip Thrust (Barbell)
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
RPE 8
2
Leg Curl
1
2
15 reps
15 reps
RPE 8
RPE 10
3
Leg Extension
1
2
15 reps
15 reps
RPE 8
RPE 10
4
Romanian Deadlift (Dumbbell)
3
15 reps
RPE 8
5
Standing Calf Raise
1
2
15 reps
15 reps
RPE 8
RPE 10
6
Single Leg Press
3
12 reps
RPE 8
7
Hip Thrust (Barbell)
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
RPE 8
2
Leg Curl
1
2
15 reps
15 reps
RPE 8
RPE 10
3
Leg Extension
1
2
15 reps
15 reps
RPE 8
RPE 10
4
Romanian Deadlift (Dumbbell)
3
15 reps
RPE 8
5
Standing Calf Raise
1
2
15 reps
15 reps
RPE 8
RPE 10
6
Single Leg Press
3
12 reps
RPE 8
7
Hip Thrust (Barbell)
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
RPE 8
2
Leg Curl
1
2
15 reps
15 reps
RPE 8
RPE 10
3
Leg Extension
1
2
15 reps
15 reps
RPE 8
RPE 10
4
Romanian Deadlift (Dumbbell)
3
15 reps
RPE 8
5
Standing Calf Raise
1
2
15 reps
15 reps
RPE 8
RPE 10
6
Single Leg Press
3
12 reps
RPE 8
7
Hip Thrust (Barbell)
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
RPE 8
2
Leg Curl
1
2
15 reps
15 reps
RPE 8
RPE 10
3
Leg Extension
1
2
15 reps
15 reps
RPE 8
RPE 10
4
Romanian Deadlift (Dumbbell)
3
15 reps
RPE 8
5
Standing Calf Raise
1
2
15 reps
15 reps
RPE 8
RPE 10
6
Single Leg Press
3
12 reps
RPE 8
7
Hip Thrust (Barbell)
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
RPE 8
2
Leg Curl
1
2
15 reps
15 reps
RPE 8
RPE 10
3
Leg Extension
1
2
15 reps
15 reps
RPE 8
RPE 10
4
Romanian Deadlift (Dumbbell)
3
15 reps
RPE 8
5
Standing Calf Raise
1
2
15 reps
15 reps
RPE 8
RPE 10
6
Single Leg Press
3
12 reps
RPE 8
7
Hip Thrust (Barbell)
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
RPE 8
2
Leg Curl
1
2
15 reps
15 reps
RPE 8
RPE 10
3
Leg Extension
1
2
15 reps
15 reps
RPE 8
RPE 10
4
Romanian Deadlift (Dumbbell)
3
15 reps
RPE 8
5
Standing Calf Raise
1
2
15 reps
15 reps
RPE 8
RPE 10
6
Single Leg Press
3
12 reps
RPE 8
7
Hip Thrust (Barbell)
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
RPE 8
2
Leg Curl
1
2
15 reps
15 reps
RPE 8
RPE 10
3
Leg Extension
1
2
15 reps
15 reps
RPE 8
RPE 10
4
Romanian Deadlift (Dumbbell)
3
15 reps
RPE 8
5
Standing Calf Raise
1
2
15 reps
15 reps
RPE 8
RPE 10
6
Single Leg Press
3
12 reps
RPE 8
7
Hip Thrust (Barbell)
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
1
10 reps
10 reps
RPE 8
RPE 10
2
Pull-Up (Bodyweight)
2
1
10 reps
10 reps
RPE 8
RPE 10
3
Pec Deck (Machine)
2
1
15 reps
15 reps
RPE 8
RPE 10
4
Seated Row (Cable)
2
1
12 reps
12 reps
RPE 8
RPE 10
5
Lateral Raise (Dumbbell)
2
1
20 reps
20 reps
RPE 8
RPE 10
6
Overhead Extension (Dumbbell)
2
1
15 reps
15 reps
RPE 8
RPE 10
7
Alternating Dumbbell Curl
1
1
12 reps
12 reps
RPE 8
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
1
10 reps
10 reps
RPE 8
RPE 10
2
Pull-Up (Bodyweight)
2
1
10 reps
10 reps
RPE 8
RPE 10
3
Pec Deck (Machine)
2
1
15 reps
15 reps
RPE 8
RPE 10
4
Seated Row (Cable)
2
1
12 reps
12 reps
RPE 8
RPE 10
5
Lateral Raise (Dumbbell)
2
1
20 reps
20 reps
RPE 8
RPE 10
6
Overhead Extension (Dumbbell)
2
1
15 reps
15 reps
RPE 8
RPE 10
7
Alternating Dumbbell Curl
1
1
12 reps
12 reps
RPE 8
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
1
10 reps
10 reps
RPE 8
RPE 10
2
Pull-Up (Bodyweight)
2
1
10 reps
10 reps
RPE 8
RPE 10
3
Pec Deck (Machine)
2
1
15 reps
15 reps
RPE 8
RPE 10
4
Seated Row (Cable)
2
1
12 reps
12 reps
RPE 8
RPE 10
5
Lateral Raise (Dumbbell)
2
1
20 reps
20 reps
RPE 8
RPE 10
6
Overhead Extension (Dumbbell)
2
1
15 reps
15 reps
RPE 8
RPE 10
7
Alternating Dumbbell Curl
1
1
12 reps
12 reps
RPE 8
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
1
10 reps
10 reps
RPE 8
RPE 10
2
Pull-Up (Bodyweight)
2
1
10 reps
10 reps
RPE 8
RPE 10
3
Pec Deck (Machine)
2
1
15 reps
15 reps
RPE 8
RPE 10
4
Seated Row (Cable)
2
1
12 reps
12 reps
RPE 8
RPE 10
5
Lateral Raise (Dumbbell)
2
1
20 reps
20 reps
RPE 8
RPE 10
6
Overhead Extension (Dumbbell)
2
1
15 reps
15 reps
RPE 8
RPE 10
7
Alternating Dumbbell Curl
1
1
12 reps
12 reps
RPE 8
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
1
10 reps
10 reps
RPE 8
RPE 10
2
Pull-Up (Bodyweight)
2
1
10 reps
10 reps
RPE 8
RPE 10
3
Pec Deck (Machine)
2
1
15 reps
15 reps
RPE 8
RPE 10
4
Seated Row (Cable)
2
1
12 reps
12 reps
RPE 8
RPE 10
5
Lateral Raise (Dumbbell)
2
1
20 reps
20 reps
RPE 8
RPE 10
6
Overhead Extension (Dumbbell)
2
1
15 reps
15 reps
RPE 8
RPE 10
7
Alternating Dumbbell Curl
1
1
12 reps
12 reps
RPE 8
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
1
10 reps
10 reps
RPE 8
RPE 10
2
Pull-Up (Bodyweight)
2
1
10 reps
10 reps
RPE 8
RPE 10
3
Pec Deck (Machine)
2
1
15 reps
15 reps
RPE 8
RPE 10
4
Seated Row (Cable)
2
1
12 reps
12 reps
RPE 8
RPE 10
5
Lateral Raise (Dumbbell)
2
1
20 reps
20 reps
RPE 8
RPE 10
6
Overhead Extension (Dumbbell)
2
1
15 reps
15 reps
RPE 8
RPE 10
7
Alternating Dumbbell Curl
1
1
12 reps
12 reps
RPE 8
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
1
10 reps
10 reps
RPE 8
RPE 10
2
Pull-Up (Bodyweight)
2
1
10 reps
10 reps
RPE 8
RPE 10
3
Pec Deck (Machine)
2
1
15 reps
15 reps
RPE 8
RPE 10
4
Seated Row (Cable)
2
1
12 reps
12 reps
RPE 8
RPE 10
5
Lateral Raise (Dumbbell)
2
1
20 reps
20 reps
RPE 8
RPE 10
6
Overhead Extension (Dumbbell)
2
1
15 reps
15 reps
RPE 8
RPE 10
7
Alternating Dumbbell Curl
1
1
12 reps
12 reps
RPE 8
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
1
10 reps
10 reps
RPE 8
RPE 10
2
Pull-Up (Bodyweight)
2
1
10 reps
10 reps
RPE 8
RPE 10
3
Pec Deck (Machine)
2
1
15 reps
15 reps
RPE 8
RPE 10
4
Seated Row (Cable)
2
1
12 reps
12 reps
RPE 8
RPE 10
5
Lateral Raise (Dumbbell)
2
1
20 reps
20 reps
RPE 8
RPE 10
6
Overhead Extension (Dumbbell)
2
1
15 reps
15 reps
RPE 8
RPE 10
7
Alternating Dumbbell Curl
1
1
12 reps
12 reps
RPE 8
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
1
10 reps
10 reps
RPE 8
RPE 10
2
Pull-Up (Bodyweight)
2
1
10 reps
10 reps
RPE 8
RPE 10
3
Pec Deck (Machine)
2
1
15 reps
15 reps
RPE 8
RPE 10
4
Seated Row (Cable)
2
1
12 reps
12 reps
RPE 8
RPE 10
5
Lateral Raise (Dumbbell)
2
1
20 reps
20 reps
RPE 8
RPE 10
6
Overhead Extension (Dumbbell)
2
1
15 reps
15 reps
RPE 8
RPE 10
7
Alternating Dumbbell Curl
1
1
12 reps
12 reps
RPE 8
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
1
10 reps
10 reps
RPE 8
RPE 10
2
Pull-Up (Bodyweight)
2
1
10 reps
10 reps
RPE 8
RPE 10
3
Pec Deck (Machine)
2
1
15 reps
15 reps
RPE 8
RPE 10
4
Seated Row (Cable)
2
1
12 reps
12 reps
RPE 8
RPE 10
5
Lateral Raise (Dumbbell)
2
1
20 reps
20 reps
RPE 8
RPE 10
6
Overhead Extension (Dumbbell)
2
1
15 reps
15 reps
RPE 8
RPE 10
7
Alternating Dumbbell Curl
1
1
12 reps
12 reps
RPE 8
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
1
10 reps
10 reps
RPE 8
RPE 10
2
Pull-Up (Bodyweight)
2
1
10 reps
10 reps
RPE 8
RPE 10
3
Pec Deck (Machine)
2
1
15 reps
15 reps
RPE 8
RPE 10
4
Seated Row (Cable)
2
1
12 reps
12 reps
RPE 8
RPE 10
5
Lateral Raise (Dumbbell)
2
1
20 reps
20 reps
RPE 8
RPE 10
6
Overhead Extension (Dumbbell)
2
1
15 reps
15 reps
RPE 8
RPE 10
7
Alternating Dumbbell Curl
1
1
12 reps
12 reps
RPE 8
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
1
10 reps
10 reps
RPE 8
RPE 10
2
Pull-Up (Bodyweight)
2
1
10 reps
10 reps
RPE 8
RPE 10
3
Pec Deck (Machine)
2
1
15 reps
15 reps
RPE 8
RPE 10
4
Seated Row (Cable)
2
1
12 reps
12 reps
RPE 8
RPE 10
5
Lateral Raise (Dumbbell)
2
1
20 reps
20 reps
RPE 8
RPE 10
6
Overhead Extension (Dumbbell)
2
1
15 reps
15 reps
RPE 8
RPE 10
7
Alternating Dumbbell Curl
1
1
12 reps
12 reps
RPE 8
RPE 10
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Dumbbell)
2 Sets
1 Set
10 Reps
10 Reps
@8
@10
2
Chest Supported Row (Dumbbell)
2 Sets
1 Set
12 Reps
12 Reps
@8
@10
3
Chest Fly (Cable)
1 Set
2 Sets
15 Reps
15 Reps
@8
@10
4
Lat Pulldown
2 Sets
1 Set
12 Reps
12 Reps
@8
@10
5
Lateral Raise (Cable)
1 Set
2 Sets
15 Reps
15 Reps
@8
@10
6
Bicep Curl (Cable)
1 Set
1 Set
15 Reps
15 Reps
@8
@10
7
Tricep Pushdown (Cable)
1 Set
2 Sets
15 Reps
15 Reps
@8
@10
Day 3
1
Incline Bench Press (Dumbbell)
2 Sets
1 Set
10 Reps
10 Reps
@8
@10
2
Pull-Up (Bodyweight)
2 Sets
1 Set
10 Reps
10 Reps
@8
@10
3
Pec Deck (Machine)
2 Sets
1 Set
15 Reps
15 Reps
@8
@10
4
Seated Row (Cable)
2 Sets
1 Set
12 Reps
12 Reps
@8
@10
5
Lateral Raise (Dumbbell)
2 Sets
1 Set
20 Reps
20 Reps
@8
@10
6
Overhead Extension (Dumbbell)
2 Sets
1 Set
15 Reps
15 Reps
@8
@10
7
Alternating Dumbbell Curl
1 Set
1 Set
12 Reps
12 Reps
@8
@10
Day 2
1
Squat (Barbell)
3 Sets
10 Reps
@8
2
Leg Curl
1 Set
2 Sets
15 Reps
15 Reps
@8
@10
3
Leg Extension
1 Set
2 Sets
15 Reps
15 Reps
@8
@10
4
Romanian Deadlift (Dumbbell)
3 Sets
15 Reps
@8
5
Standing Calf Raise
1 Set
2 Sets
15 Reps
15 Reps
@8
@10
6
Single Leg Press
3 Sets
12 Reps
@8
7
Hip Thrust (Barbell)
3 Sets
12 Reps
@8