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Upper lower_AA

by Arjuna Alaganar
2 athletes joined
5.0
(1 rating)

Program Description

Balance of strength and hypertrophy without barbell lifts

Program Overview

  • Level
    Novice
  • Goal
    Bodybuilding, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Apr 14, 2024 07:43
  • Last Edited
    Jun 18, 2025 10:25

Summary

Unlock your strength potential with the Upper Lower_AA program, a comprehensive 12-week training plan designed for serious lifters. This program splits your workouts into upper and lower body sessions, allowing for focused muscle engagement four days a week. You'll tackle a variety of exercises, including weighted pull-ups and dips, to build muscle and enhance your overall performance. Get ready to push your limits and achieve your fitness goals with structured intensity and progressive overload!
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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
Pull-Up (Weighted)
1
2
1
1
3 reps
3 reps
3 reps
3 reps
RPE 7
RPE 8
RPE 9
RPE 10
2
Dip (Weighted)
1
2
1
1
3 reps
3 reps
3 reps
3 reps
RPE 7
RPE 8
RPE 9
RPE 10
3
Incline Bench Press (Dumbbell)
4
10 reps
-
4
Single Arm Iso Row
4
10 reps
-
5
Lateral Raise (Dumbbell)
4
15 reps
-
6
Bicep Curl (Cable)
3
15 reps
-
7
Cable Crunch
3
12 reps
-
8
Overhead Tricep Extension (Cable)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
2
1
1
3 reps
3 reps
3 reps
3 reps
RPE 7
RPE 8
RPE 9
RPE 10
2
Dip (Weighted)
1
2
1
1
3 reps
3 reps
3 reps
3 reps
RPE 7
RPE 8
RPE 9
RPE 10
3
Incline Bench Press (Dumbbell)
4
10 reps
-
4
Single Arm Iso Row
4
10 reps
-
5
Lateral Raise (Dumbbell)
4
15 reps
-
6
Bicep Curl (Cable)
3
15 reps
-
7
Cable Crunch
3
12 reps
-
8
Overhead Tricep Extension (Cable)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
2
1
1
3 reps
3 reps
3 reps
3 reps
RPE 7
RPE 8
RPE 9
RPE 10
2
Dip (Weighted)
1
2
1
1
3 reps
3 reps
3 reps
3 reps
RPE 7
RPE 8
RPE 9
RPE 10
3
Incline Bench Press (Dumbbell)
4
10 reps
-
4
Single Arm Iso Row
4
10 reps
-
5
Lateral Raise (Dumbbell)
4
15 reps
-
6
Bicep Curl (Cable)
3
15 reps
-
7
Cable Crunch
3
12 reps
-
8
Overhead Tricep Extension (Cable)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
2
1
1
3 reps
3 reps
3 reps
3 reps
RPE 7
RPE 8
RPE 9
RPE 10
2
Dip (Weighted)
1
2
1
1
3 reps
3 reps
3 reps
3 reps
RPE 7
RPE 8
RPE 9
RPE 10
3
Incline Bench Press (Dumbbell)
4
10 reps
-
4
Single Arm Iso Row
4
10 reps
-
5
Lateral Raise (Dumbbell)
4
15 reps
-
6
Bicep Curl (Cable)
3
15 reps
-
7
Cable Crunch
3
12 reps
-
8
Overhead Tricep Extension (Cable)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
2
1
1
3 reps
3 reps
3 reps
3 reps
RPE 7
RPE 8
RPE 9
RPE 10
2
Dip (Weighted)
1
2
1
1
3 reps
3 reps
3 reps
3 reps
RPE 7
RPE 8
RPE 9
RPE 10
3
Incline Bench Press (Dumbbell)
4
10 reps
-
4
Single Arm Iso Row
4
10 reps
-
5
Lateral Raise (Dumbbell)
4
15 reps
-
6
Bicep Curl (Cable)
3
15 reps
-
7
Cable Crunch
3
12 reps
-
8
Overhead Tricep Extension (Cable)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
2
1
1
3 reps
3 reps
3 reps
3 reps
RPE 7
RPE 8
RPE 9
RPE 10
2
Dip (Weighted)
1
2
1
1
3 reps
3 reps
3 reps
3 reps
RPE 7
RPE 8
RPE 9
RPE 10
3
Incline Bench Press (Dumbbell)
4
10 reps
-
4
Single Arm Iso Row
4
10 reps
-
5
Lateral Raise (Dumbbell)
4
15 reps
-
6
Bicep Curl (Cable)
3
15 reps
-
7
Cable Crunch
3
12 reps
-
8
Overhead Tricep Extension (Cable)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
2
1
1
3 reps
3 reps
3 reps
3 reps
RPE 7
RPE 8
RPE 9
RPE 10
2
Dip (Weighted)
1
2
1
1
3 reps
3 reps
3 reps
3 reps
RPE 7
RPE 8
RPE 9
RPE 10
3
Incline Bench Press (Dumbbell)
4
10 reps
-
4
Single Arm Iso Row
4
10 reps
-
5
Lateral Raise (Dumbbell)
4
15 reps
-
6
Bicep Curl (Cable)
3
15 reps
-
7
Cable Crunch
3
12 reps
-
8
Overhead Tricep Extension (Cable)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
2
1
1
3 reps
3 reps
3 reps
3 reps
RPE 7
RPE 8
RPE 9
RPE 10
2
Dip (Weighted)
1
2
1
1
3 reps
3 reps
3 reps
3 reps
RPE 7
RPE 8
RPE 9
RPE 10
3
Incline Bench Press (Dumbbell)
4
10 reps
-
4
Single Arm Iso Row
4
10 reps
-
5
Lateral Raise (Dumbbell)
4
15 reps
-
6
Bicep Curl (Cable)
3
15 reps
-
7
Cable Crunch
3
12 reps
-
8
Overhead Tricep Extension (Cable)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
2
1
1
3 reps
3 reps
3 reps
3 reps
RPE 7
RPE 8
RPE 9
RPE 10
2
Dip (Weighted)
1
2
1
1
3 reps
3 reps
3 reps
3 reps
RPE 7
RPE 8
RPE 9
RPE 10
3
Incline Bench Press (Dumbbell)
4
10 reps
-
4
Single Arm Iso Row
4
10 reps
-
5
Lateral Raise (Dumbbell)
4
15 reps
-
6
Bicep Curl (Cable)
3
15 reps
-
7
Cable Crunch
3
12 reps
-
8
Overhead Tricep Extension (Cable)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
2
1
1
3 reps
3 reps
3 reps
3 reps
RPE 7
RPE 8
RPE 9
RPE 10
2
Dip (Weighted)
1
2
1
1
3 reps
3 reps
3 reps
3 reps
RPE 7
RPE 8
RPE 9
RPE 10
3
Incline Bench Press (Dumbbell)
4
10 reps
-
4
Single Arm Iso Row
4
10 reps
-
5
Lateral Raise (Dumbbell)
4
15 reps
-
6
Bicep Curl (Cable)
3
15 reps
-
7
Cable Crunch
3
12 reps
-
8
Overhead Tricep Extension (Cable)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
2
1
1
3 reps
3 reps
3 reps
3 reps
RPE 7
RPE 8
RPE 9
RPE 10
2
Dip (Weighted)
1
2
1
1
3 reps
3 reps
3 reps
3 reps
RPE 7
RPE 8
RPE 9
RPE 10
3
Incline Bench Press (Dumbbell)
4
10 reps
-
4
Single Arm Iso Row
4
10 reps
-
5
Lateral Raise (Dumbbell)
4
15 reps
-
6
Bicep Curl (Cable)
3
15 reps
-
7
Cable Crunch
3
12 reps
-
8
Overhead Tricep Extension (Cable)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
2
1
1
3 reps
3 reps
3 reps
3 reps
RPE 7
RPE 8
RPE 9
RPE 10
2
Dip (Weighted)
1
2
1
1
3 reps
3 reps
3 reps
3 reps
RPE 7
RPE 8
RPE 9
RPE 10
3
Incline Bench Press (Dumbbell)
4
10 reps
-
4
Single Arm Iso Row
4
10 reps
-
5
Lateral Raise (Dumbbell)
4
15 reps
-
6
Bicep Curl (Cable)
3
15 reps
-
7
Cable Crunch
3
12 reps
-
8
Overhead Tricep Extension (Cable)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Glute-Ham Raise
3
-
2
Belt Squat
1
2
1
1
3 reps
3 reps
3 reps
3 reps
RPE 7
RPE 8
RPE 9
RPE 10
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
4
Lateral Lunge
3
10 reps
-
5
Romanian Deadlift (Dumbbell)
3
10 reps
-
6
Hanging Leg Raise
3
12 reps
-
7
Standing Calf Raise
3
20 reps
-
8
Copenhagen Plank
3
-
9
Nordic Curl
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Glute-Ham Raise
3
-
2
Belt Squat
1
2
1
1
3 reps
3 reps
3 reps
3 reps
RPE 7
RPE 8
RPE 9
RPE 10
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
4
Lateral Lunge
3
10 reps
-
5
Romanian Deadlift (Dumbbell)
3
10 reps
-
6
Hanging Leg Raise
3
12 reps
-
7
Standing Calf Raise
3
20 reps
-
8
Copenhagen Plank
3
-
9
Nordic Curl
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Glute-Ham Raise
3
-
2
Belt Squat
1
2
1
1
3 reps
3 reps
3 reps
3 reps
RPE 7
RPE 8
RPE 9
RPE 10
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
4
Lateral Lunge
3
10 reps
-
5
Romanian Deadlift (Dumbbell)
3
10 reps
-
6
Hanging Leg Raise
3
12 reps
-
7
Standing Calf Raise
3
20 reps
-
8
Nordic Curl
3
-
9
Copenhagen Plank
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Glute-Ham Raise
3
-
2
Belt Squat
1
2
1
1
3 reps
3 reps
3 reps
3 reps
RPE 7
RPE 8
RPE 9
RPE 10
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
4
Lateral Lunge
3
10 reps
-
5
Romanian Deadlift (Dumbbell)
3
10 reps
-
6
Hanging Leg Raise
3
12 reps
-
7
Standing Calf Raise
3
20 reps
-
8
Nordic Curl
3
-
9
Copenhagen Plank
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Glute-Ham Raise
3
-
2
Belt Squat
1
2
1
1
3 reps
3 reps
3 reps
3 reps
RPE 7
RPE 8
RPE 9
RPE 10
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
4
Lateral Lunge
3
10 reps
-
5
Romanian Deadlift (Dumbbell)
3
10 reps
-
6
Hanging Leg Raise
3
12 reps
-
7
Standing Calf Raise
3
20 reps
-
8
Nordic Curl
3
-
9
Copenhagen Plank
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Glute-Ham Raise
3
-
2
Belt Squat
1
2
1
1
3 reps
3 reps
3 reps
3 reps
RPE 7
RPE 8
RPE 9
RPE 10
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
4
Lateral Lunge
3
10 reps
-
5
Romanian Deadlift (Dumbbell)
3
10 reps
-
6
Hanging Leg Raise
3
12 reps
-
7
Standing Calf Raise
3
20 reps
-
8
Nordic Curl
3
-
9
Copenhagen Plank
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Glute-Ham Raise
3
-
2
Belt Squat
1
2
1
1
3 reps
3 reps
3 reps
3 reps
RPE 7
RPE 8
RPE 9
RPE 10
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
4
Lateral Lunge
3
10 reps
-
5
Romanian Deadlift (Dumbbell)
3
10 reps
-
6
Hanging Leg Raise
3
12 reps
-
7
Standing Calf Raise
3
20 reps
-
8
Nordic Curl
3
-
9
Copenhagen Plank
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Glute-Ham Raise
3
-
2
Belt Squat
1
2
1
1
3 reps
3 reps
3 reps
3 reps
RPE 7
RPE 8
RPE 9
RPE 10
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
4
Lateral Lunge
3
10 reps
-
5
Romanian Deadlift (Dumbbell)
3
10 reps
-
6
Hanging Leg Raise
3
12 reps
-
7
Standing Calf Raise
3
20 reps
-
8
Nordic Curl
3
-
9
Copenhagen Plank
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Glute-Ham Raise
3
-
2
Belt Squat
1
2
1
1
3 reps
3 reps
3 reps
3 reps
RPE 7
RPE 8
RPE 9
RPE 10
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
4
Lateral Lunge
3
10 reps
-
5
Romanian Deadlift (Dumbbell)
3
10 reps
-
6
Hanging Leg Raise
3
12 reps
-
7
Standing Calf Raise
3
20 reps
-
8
Nordic Curl
3
-
9
Copenhagen Plank
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Glute-Ham Raise
3
-
2
Belt Squat
1
2
1
1
3 reps
3 reps
3 reps
3 reps
RPE 7
RPE 8
RPE 9
RPE 10
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
4
Lateral Lunge
3
10 reps
-
5
Romanian Deadlift (Dumbbell)
3
10 reps
-
6
Hanging Leg Raise
3
12 reps
-
7
Standing Calf Raise
3
20 reps
-
8
Nordic Curl
3
-
9
Copenhagen Plank
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Glute-Ham Raise
3
-
2
Belt Squat
1
2
1
1
3 reps
3 reps
3 reps
3 reps
RPE 7
RPE 8
RPE 9
RPE 10
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
4
Lateral Lunge
3
10 reps
-
5
Romanian Deadlift (Dumbbell)
3
10 reps
-
6
Hanging Leg Raise
3
12 reps
-
7
Standing Calf Raise
3
20 reps
-
8
Nordic Curl
3
-
9
Copenhagen Plank
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Glute-Ham Raise
3
-
2
Belt Squat
1
2
1
1
3 reps
3 reps
3 reps
3 reps
RPE 7
RPE 8
RPE 9
RPE 10
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
4
Lateral Lunge
3
10 reps
-
5
Romanian Deadlift (Dumbbell)
3
10 reps
-
6
Hanging Leg Raise
3
12 reps
-
7
Standing Calf Raise
3
20 reps
-
8
Nordic Curl
3
-
9
Copenhagen Plank
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
2
1
1
10 reps
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
RPE 10
2
Dip (Weighted)
1
2
1
1
10 reps
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
RPE 10
3
Chest Fly (Cable)
4
15 reps
-
4
T-Bar Row
3
10 reps
-
5
Upright Row (Barbell)
3
10 reps
-
6
21s (EZ Bar)
3
21 reps
-
7
Skull Crusher
3
15 reps
-
8
Cable Crunch
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
2
1
1
10 reps
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
RPE 10
2
Dip (Weighted)
1
2
1
1
10 reps
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
RPE 10
3
Chest Fly (Cable)
4
15 reps
-
4
T-Bar Row
3
10 reps
-
5
Upright Row (Barbell)
3
10 reps
-
6
21s (EZ Bar)
3
21 reps
-
7
Skull Crusher
3
15 reps
-
8
Cable Crunch
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
2
1
1
10 reps
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
RPE 10
2
Dip (Weighted)
1
2
1
1
10 reps
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
RPE 10
3
Chest Fly (Cable)
4
15 reps
-
4
T-Bar Row
3
10 reps
-
5
Upright Row (Barbell)
3
10 reps
-
6
21s (EZ Bar)
3
21 reps
-
7
Skull Crusher
3
15 reps
-
8
Cable Crunch
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
2
1
1
10 reps
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
RPE 10
2
Dip (Weighted)
1
2
1
1
10 reps
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
RPE 10
3
Chest Fly (Cable)
4
15 reps
-
4
T-Bar Row
3
10 reps
-
5
Upright Row (Barbell)
3
10 reps
-
6
21s (EZ Bar)
3
21 reps
-
7
Skull Crusher
3
15 reps
-
8
Cable Crunch
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
2
1
1
10 reps
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
RPE 10
2
Dip (Weighted)
1
2
1
1
10 reps
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
RPE 10
3
Chest Fly (Cable)
4
15 reps
-
4
T-Bar Row
3
10 reps
-
5
Upright Row (Barbell)
3
10 reps
-
6
21s (EZ Bar)
3
21 reps
-
7
Skull Crusher
3
15 reps
-
8
Cable Crunch
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
2
1
1
10 reps
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
RPE 10
2
Dip (Weighted)
1
2
1
1
10 reps
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
RPE 10
3
Chest Fly (Cable)
4
15 reps
-
4
T-Bar Row
3
10 reps
-
5
Upright Row (Barbell)
3
10 reps
-
6
21s (EZ Bar)
3
21 reps
-
7
Skull Crusher
3
15 reps
-
8
Cable Crunch
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
2
1
1
10 reps
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
RPE 10
2
Dip (Weighted)
1
2
1
1
10 reps
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
RPE 10
3
Chest Fly (Cable)
4
15 reps
-
4
T-Bar Row
3
10 reps
-
5
Upright Row (Barbell)
3
10 reps
-
6
21s (EZ Bar)
3
21 reps
-
7
Skull Crusher
3
15 reps
-
8
Cable Crunch
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
2
1
1
10 reps
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
RPE 10
2
Dip (Weighted)
1
2
1
1
10 reps
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
RPE 10
3
Chest Fly (Cable)
4
15 reps
-
4
T-Bar Row
3
10 reps
-
5
Upright Row (Barbell)
3
10 reps
-
6
21s (EZ Bar)
3
21 reps
-
7
Skull Crusher
3
15 reps
-
8
Cable Crunch
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
2
1
1
10 reps
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
RPE 10
2
Dip (Weighted)
1
2
1
1
10 reps
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
RPE 10
3
Chest Fly (Cable)
4
15 reps
-
4
T-Bar Row
3
10 reps
-
5
Upright Row (Barbell)
3
10 reps
-
6
21s (EZ Bar)
3
21 reps
-
7
Skull Crusher
3
15 reps
-
8
Cable Crunch
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
2
1
1
10 reps
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
RPE 10
2
Dip (Weighted)
1
2
1
1
10 reps
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
RPE 10
3
Chest Fly (Cable)
4
15 reps
-
4
T-Bar Row
3
10 reps
-
5
Upright Row (Barbell)
3
10 reps
-
6
21s (EZ Bar)
3
21 reps
-
7
Skull Crusher
3
15 reps
-
8
Cable Crunch
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
2
1
1
10 reps
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
RPE 10
2
Dip (Weighted)
1
2
1
1
10 reps
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
RPE 10
3
Chest Fly (Cable)
4
15 reps
-
4
T-Bar Row
3
10 reps
-
5
Upright Row (Barbell)
3
10 reps
-
6
21s (EZ Bar)
3
21 reps
-
7
Skull Crusher
3
15 reps
-
8
Cable Crunch
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
2
1
1
10 reps
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
RPE 10
2
Dip (Weighted)
1
2
1
1
10 reps
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
RPE 10
3
Chest Fly (Cable)
4
15 reps
-
4
T-Bar Row
3
10 reps
-
5
Upright Row (Barbell)
3
10 reps
-
6
21s (EZ Bar)
3
21 reps
-
7
Skull Crusher
3
15 reps
-
8
Cable Crunch
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Glute-Ham Raise
3
-
2
Bulgarian Split Squat (Dumbbell)
5
3 reps
-
3
Belt Squat
1
2
10 reps
10 reps
RPE 7
RPE 8
4
Lateral Lunge
3
10 reps
-
5
Romanian Deadlift (Dumbbell)
3
10 reps
-
6
Hanging Leg Raise
3
12 reps
-
7
Seated Calf Raise
1
2
20 reps
15 reps
-
-
8
Copenhagen Plank
3
-
9
Nordic Curl
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Glute-Ham Raise
3
-
2
Bulgarian Split Squat (Dumbbell)
5
3 reps
-
3
Belt Squat
1
2
10 reps
10 reps
RPE 7
RPE 8
4
Lateral Lunge
3
10 reps
-
5
Romanian Deadlift (Dumbbell)
3
10 reps
-
6
Hanging Leg Raise
3
12 reps
-
7
Seated Calf Raise
1
2
20 reps
15 reps
-
-
8
Copenhagen Plank
3
-
9
Nordic Curl
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Glute-Ham Raise
3
-
2
Bulgarian Split Squat (Dumbbell)
5
3 reps
-
3
Belt Squat
1
2
10 reps
10 reps
RPE 7
RPE 8
4
Lateral Lunge
3
10 reps
-
5
Romanian Deadlift (Dumbbell)
3
10 reps
-
6
Hanging Leg Raise
3
12 reps
-
7
Seated Calf Raise
1
2
20 reps
15 reps
-
-
8
Nordic Curl
3
-
9
Copenhagen Plank
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Glute-Ham Raise
3
-
2
Bulgarian Split Squat (Dumbbell)
5
3 reps
-
3
Belt Squat
1
2
10 reps
10 reps
RPE 7
RPE 8
4
Lateral Lunge
3
10 reps
-
5
Romanian Deadlift (Dumbbell)
3
10 reps
-
6
Hanging Leg Raise
3
12 reps
-
7
Seated Calf Raise
1
2
20 reps
15 reps
-
-
8
Nordic Curl
3
-
9
Copenhagen Plank
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Glute-Ham Raise
3
-
2
Bulgarian Split Squat (Dumbbell)
5
3 reps
-
3
Belt Squat
1
2
10 reps
10 reps
RPE 7
RPE 8
4
Lateral Lunge
3
10 reps
-
5
Romanian Deadlift (Dumbbell)
3
10 reps
-
6
Hanging Leg Raise
3
12 reps
-
7
Seated Calf Raise
1
2
20 reps
15 reps
-
-
8
Nordic Curl
3
-
9
Copenhagen Plank
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Glute-Ham Raise
3
-
2
Bulgarian Split Squat (Dumbbell)
5
3 reps
-
3
Belt Squat
1
2
10 reps
10 reps
RPE 7
RPE 8
4
Lateral Lunge
3
10 reps
-
5
Romanian Deadlift (Dumbbell)
3
10 reps
-
6
Hanging Leg Raise
3
12 reps
-
7
Seated Calf Raise
1
2
20 reps
15 reps
-
-
8
Nordic Curl
3
-
9
Copenhagen Plank
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Glute-Ham Raise
3
-
2
Bulgarian Split Squat (Dumbbell)
5
3 reps
-
3
Belt Squat
1
2
10 reps
10 reps
RPE 7
RPE 8
4
Lateral Lunge
3
10 reps
-
5
Romanian Deadlift (Dumbbell)
3
10 reps
-
6
Hanging Leg Raise
3
12 reps
-
7
Seated Calf Raise
1
2
20 reps
15 reps
-
-
8
Nordic Curl
3
-
9
Copenhagen Plank
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Glute-Ham Raise
3
-
2
Bulgarian Split Squat (Dumbbell)
5
3 reps
-
3
Belt Squat
1
2
10 reps
10 reps
RPE 7
RPE 8
4
Lateral Lunge
3
10 reps
-
5
Romanian Deadlift (Dumbbell)
3
10 reps
-
6
Hanging Leg Raise
3
12 reps
-
7
Seated Calf Raise
1
2
20 reps
15 reps
-
-
8
Nordic Curl
3
-
9
Copenhagen Plank
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Glute-Ham Raise
3
-
2
Bulgarian Split Squat (Dumbbell)
5
3 reps
-
3
Belt Squat
1
2
10 reps
10 reps
RPE 7
RPE 8
4
Lateral Lunge
3
10 reps
-
5
Romanian Deadlift (Dumbbell)
3
10 reps
-
6
Hanging Leg Raise
3
12 reps
-
7
Seated Calf Raise
1
2
20 reps
15 reps
-
-
8
Nordic Curl
3
-
9
Copenhagen Plank
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Glute-Ham Raise
3
-
2
Bulgarian Split Squat (Dumbbell)
5
3 reps
-
3
Belt Squat
1
2
10 reps
10 reps
RPE 7
RPE 8
4
Lateral Lunge
3
10 reps
-
5
Romanian Deadlift (Dumbbell)
3
10 reps
-
6
Hanging Leg Raise
3
12 reps
-
7
Seated Calf Raise
1
2
20 reps
15 reps
-
-
8
Nordic Curl
3
-
9
Copenhagen Plank
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Glute-Ham Raise
3
-
2
Bulgarian Split Squat (Dumbbell)
5
3 reps
-
3
Belt Squat
1
2
10 reps
10 reps
RPE 7
RPE 8
4
Lateral Lunge
3
10 reps
-
5
Romanian Deadlift (Dumbbell)
3
10 reps
-
6
Hanging Leg Raise
3
12 reps
-
7
Seated Calf Raise
1
2
20 reps
15 reps
-
-
8
Nordic Curl
3
-
9
Copenhagen Plank
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Glute-Ham Raise
3
-
2
Bulgarian Split Squat (Dumbbell)
5
3 reps
-
3
Belt Squat
1
2
10 reps
10 reps
RPE 7
RPE 8
4
Lateral Lunge
3
10 reps
-
5
Romanian Deadlift (Dumbbell)
3
10 reps
-
6
Hanging Leg Raise
3
12 reps
-
7
Seated Calf Raise
1
2
20 reps
15 reps
-
-
8
Nordic Curl
3
-
9
Copenhagen Plank
3
-
Week 1
1 / 12 Weeks
Day 1
1
Pull-Up (Weighted)
1 Set
2 Sets
1 Set
1 Set
3 Reps
3 Reps
3 Reps
3 Reps
@7
@8
@9
@10
2
Dip (Weighted)
1 Set
2 Sets
1 Set
1 Set
3 Reps
3 Reps
3 Reps
3 Reps
@7
@8
@9
@10
3
Incline Bench Press (Dumbbell)
4 Sets
10 Reps
-
4
Single Arm Iso Row
4 Sets
10 Reps
-
5
Lateral Raise (Dumbbell)
4 Sets
15 Reps
-
6
Bicep Curl (Cable)
3 Sets
15 Reps
-
7
Cable Crunch
3 Sets
12 Reps
-
8
Overhead Tricep Extension (Cable)
3 Sets
15 Reps
-
Day 3
1
Pull-Up (Weighted)
1 Set
2 Sets
1 Set
1 Set
10 Reps
10 Reps
10 Reps
10 Reps
@7
@8
@9
@10
2
Dip (Weighted)
1 Set
2 Sets
1 Set
1 Set
10 Reps
10 Reps
10 Reps
10 Reps
@7
@8
@9
@10
3
Chest Fly (Cable)
4 Sets
15 Reps
-
4
T-Bar Row
3 Sets
10 Reps
-
5
Upright Row (Barbell)
3 Sets
10 Reps
-
6
21s (EZ Bar)
3 Sets
21 Reps
-
7
Skull Crusher
3 Sets
15 Reps
-
8
Cable Crunch
3 Sets
10 Reps
-
Day 2
1
Glute-Ham Raise
3 Sets
-
2
Belt Squat
1 Set
2 Sets
1 Set
1 Set
3 Reps
3 Reps
3 Reps
3 Reps
@7
@8
@9
@10
3
Bulgarian Split Squat (Dumbbell)
3 Sets
10 Reps
-
4
Lateral Lunge
3 Sets
10 Reps
-
5
Romanian Deadlift (Dumbbell)
3 Sets
10 Reps
-
6
Hanging Leg Raise
3 Sets
12 Reps
-
7
Standing Calf Raise
3 Sets
20 Reps
-
8
Copenhagen Plank
3 Sets
-
9
Nordic Curl
3 Sets
-
Day 4
1
Glute-Ham Raise
3 Sets
-
2
Bulgarian Split Squat (Dumbbell)
5 Sets
3 Reps
-
3
Belt Squat
1 Set
2 Sets
10 Reps
10 Reps
@7
@8
4
Lateral Lunge
3 Sets
10 Reps
-
5
Romanian Deadlift (Dumbbell)
3 Sets
10 Reps
-
6
Hanging Leg Raise
3 Sets
12 Reps
-
7
Seated Calf Raise
1 Set
2 Sets
20 Reps
15 Reps
-
-
8
Copenhagen Plank
3 Sets
-
9
Nordic Curl
3 Sets
-