logo
BoostcampPNG

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!
Muscle Engagement
Front
Back
MuscleSet
Hamstrings
12.1%
Glutes
10.9%
Quadriceps
10.9%
Triceps
8.7%
Abs
8.5%
Upper Back
8.2%
Lats
7.4%
Chest
6.6%
Biceps
6.3%
Front Delts
5.4%
Adductors
4%
Middle Delts
3.9%
Lower Back
3.4%
Calves
2.8%
Forearms
0.6%
Rear Delts
0.4%
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
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
-