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BoostcampPNG

Upper MO Lower FAT

by Cristian Moreno
1 athletes joined

Program Description

The journey is the destination

Program Overview

  • Level
    Novice
  • Goal
    Bodybuilding, Muscle & Sculpting, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Apr 29, 2024 02:52
  • Last Edited
    Aug 15, 2024 12:37

To Start The Program

1. Download the Boostcamp app
2. Click on the link
3. You’ll be automatically redirected to the program on the app.
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
9.1%
Hamstrings
9.1%
Biceps
9.1%
Abs
8.8%
Triceps
8.4%
Lats
8.3%
Upper Back
7.7%
Chest
7.5%
Glutes
7.2%
Front Delts
5.8%
Middle Delts
4.4%
Calves
4.3%
Adductors
2.4%
Rear Delts
2.2%
Lower Back
2.2%
Abductors
2%
Forearms
1.3%
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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
Zercher Squat (Barbell)
3
6-10 reps
RPE 8.5
2
Romanian Deadlift (Barbell)
3
10-12 reps
RPE 7.5
3A
Leg Extension
3
12-15 reps
RPE 10
3B
Leg Curl
3
12-15 reps
RPE 10
4
Cable Crunch
3
25+ reps
RPE 9
5
Standing Calf Raise
4
20+ reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
10-12 reps
RPE 7.5
3A
Leg Extension
3
12-15 reps
RPE 10
3B
Leg Curl
3
12-15 reps
RPE 10
4A
Hip Abductor (Machine)
3
6-10 reps
RPE 10
4B
Hip Adductor (Machine)
3
6-10 reps
RPE 10
5
Cable Crunch
3
25+ reps
RPE 9
6
Standing Calf Raise
4
20+ reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
10-12 reps
RPE 7.5
3A
Leg Extension
3
12-15 reps
RPE 10
3B
Leg Curl
3
12-15 reps
RPE 10
4A
Hip Abductor (Machine)
3
6-10 reps
RPE 10
4B
Hip Adductor (Machine)
3
6-10 reps
RPE 10
5
Cable Crunch
3
25+ reps
RPE 9
6
Standing Calf Raise
4
20+ reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
10-12 reps
RPE 7.5
3A
Leg Extension
3
12-15 reps
RPE 10
3B
Leg Curl
3
12-15 reps
RPE 10
4A
Hip Abductor (Machine)
3
6-10 reps
RPE 10
4B
Hip Adductor (Machine)
3
6-10 reps
RPE 10
5
Cable Crunch
3
25+ reps
RPE 9
6
Standing Calf Raise
4
20+ reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
10-12 reps
RPE 7.5
3A
Leg Extension
3
12-15 reps
RPE 10
3B
Leg Curl
3
12-15 reps
RPE 10
4A
Hip Abductor (Machine)
3
6-10 reps
RPE 10
4B
Hip Adductor (Machine)
3
6-10 reps
RPE 10
5
Cable Crunch
3
25+ reps
RPE 9
6
Standing Calf Raise
4
20+ reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
10-12 reps
RPE 7.5
3A
Leg Extension
3
12-15 reps
RPE 10
3B
Leg Curl
3
12-15 reps
RPE 10
4A
Hip Abductor (Machine)
3
6-10 reps
RPE 10
4B
Hip Adductor (Machine)
3
6-10 reps
RPE 10
5
Cable Crunch
3
25+ reps
RPE 9
6
Standing Calf Raise
4
20+ reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
10-12 reps
RPE 7.5
3A
Leg Extension
3
12-15 reps
RPE 10
3B
Leg Curl
3
12-15 reps
RPE 10
4A
Hip Abductor (Machine)
3
6-10 reps
RPE 10
4B
Hip Adductor (Machine)
3
6-10 reps
RPE 10
5
Cable Crunch
3
25+ reps
RPE 9
6
Standing Calf Raise
4
20+ reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
10-12 reps
RPE 7.5
3A
Leg Extension
3
12-15 reps
RPE 10
3B
Leg Curl
3
12-15 reps
RPE 10
4A
Hip Abductor (Machine)
3
6-10 reps
RPE 10
4B
Hip Adductor (Machine)
3
6-10 reps
RPE 10
5
Cable Crunch
3
25+ reps
RPE 9
6
Standing Calf Raise
4
20+ reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
10-12 reps
RPE 7.5
3A
Leg Extension
3
12-15 reps
RPE 10
3B
Leg Curl
3
12-15 reps
RPE 10
4A
Hip Abductor (Machine)
3
6-10 reps
RPE 10
4B
Hip Adductor (Machine)
3
6-10 reps
RPE 10
5
Cable Crunch
3
25+ reps
RPE 9
6
Standing Calf Raise
4
20+ reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
10-12 reps
RPE 7.5
3A
Leg Extension
3
12-15 reps
RPE 10
3B
Leg Curl
3
12-15 reps
RPE 10
4A
Hip Abductor (Machine)
3
6-10 reps
RPE 10
4B
Hip Adductor (Machine)
3
6-10 reps
RPE 10
5
Cable Crunch
3
25+ reps
RPE 9
6
Standing Calf Raise
4
20+ reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
10-12 reps
RPE 7.5
3A
Leg Extension
3
12-15 reps
RPE 10
3B
Leg Curl
3
12-15 reps
RPE 10
4A
Hip Abductor (Machine)
3
6-10 reps
RPE 10
4B
Hip Adductor (Machine)
3
6-10 reps
RPE 10
5
Cable Crunch
3
25+ reps
RPE 9
6
Standing Calf Raise
4
20+ reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
10-12 reps
RPE 7.5
3A
Leg Extension
3
12-15 reps
RPE 10
3B
Leg Curl
3
12-15 reps
RPE 10
4A
Hip Abductor (Machine)
3
6-10 reps
RPE 10
4B
Hip Adductor (Machine)
3
6-10 reps
RPE 10
5
Cable Crunch
3
25+ reps
RPE 9
6
Standing Calf Raise
4
20+ reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
6-12 reps
RPE 9
2
Shoulder Press (Machine)
3
8-12 reps
RPE 9
3
Pinwheel Curl
4
12-15 reps
RPE 8.5
4
Overhead Tricep Extension (Cable)
4
10-15 reps
RPE 10
5
Lat Pulldown
3
8-12 reps
RPE 9
6
Chest Fly (Machine)
3
12-15 reps
RPE 10
7
Chest Supported Row (Machine)
3
12-15 reps
RPE 9
8
Leg Raise (Captain's Chair)
3
20+ reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-10 reps
RPE 8
2
Shoulder Press (Machine)
3
8-12 reps
RPE 9
3
Lat Pulldown (Close Grip)
3
10-12 reps
RPE 10
4
Pinwheel Curl
4
12-15 reps
RPE 8.5
5
French Press
4
8-12 reps
RPE 9
6
Chest Fly (Machine)
3
12-15 reps
RPE 10
7
Chest Supported Row (Machine)
3
12-15 reps
RPE 9
8
V-Handle Tricep Pushdown (Cable)
3
12-15 reps
RPE 10
9
Leg Raise (Captain's Chair)
3
20+ reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
6-10 reps
RPE 9.5
2
Shoulder Press (Machine)
3
8-12 reps
RPE 9
3
Lat Pulldown (Close Grip)
3
10-12 reps
RPE 10
4
Pinwheel Curl
4
12-15 reps
RPE 8.5
5
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 10
6
Chest Fly (Machine)
3
12-15 reps
RPE 10
7
Chest Supported Row (Machine)
3
12-15 reps
RPE 9
8
V-Handle Tricep Pushdown (Cable)
3
12-15 reps
RPE 10
9
Leg Raise (Captain's Chair)
3
20+ reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
6-10 reps
RPE 9.5
2
Shoulder Press (Machine)
3
8-12 reps
RPE 9
3
Lat Pulldown (Close Grip)
3
10-12 reps
RPE 10
4
Pinwheel Curl
4
12-15 reps
RPE 8.5
5
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 10
6
Chest Fly (Machine)
3
12-15 reps
RPE 10
7
Chest Supported Row (Machine)
3
12-15 reps
RPE 9
8
V-Handle Tricep Pushdown (Cable)
3
12-15 reps
RPE 10
9
Leg Raise (Captain's Chair)
3
20+ reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
6-10 reps
RPE 9.5
2
Shoulder Press (Machine)
3
8-12 reps
RPE 9
3
Lat Pulldown (Close Grip)
3
10-12 reps
RPE 10
4
Pinwheel Curl
4
12-15 reps
RPE 8.5
5
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 10
6
Chest Fly (Machine)
3
12-15 reps
RPE 10
7
Chest Supported Row (Machine)
3
12-15 reps
RPE 9
8
V-Handle Tricep Pushdown (Cable)
3
12-15 reps
RPE 10
9
Leg Raise (Captain's Chair)
3
20+ reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
6-10 reps
RPE 9.5
2
Shoulder Press (Machine)
3
8-12 reps
RPE 9
3
Lat Pulldown (Close Grip)
3
10-12 reps
RPE 10
4
Pinwheel Curl
4
12-15 reps
RPE 8.5
5
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 10
6
Chest Fly (Machine)
3
12-15 reps
RPE 10
7
Chest Supported Row (Machine)
3
12-15 reps
RPE 9
8
V-Handle Tricep Pushdown (Cable)
3
12-15 reps
RPE 10
9
Leg Raise (Captain's Chair)
3
20+ reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
6-10 reps
RPE 9.5
2
Shoulder Press (Machine)
3
8-12 reps
RPE 9
3
Lat Pulldown (Close Grip)
3
10-12 reps
RPE 10
4
Pinwheel Curl
4
12-15 reps
RPE 8.5
5
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 10
6
Chest Fly (Machine)
3
12-15 reps
RPE 10
7
Chest Supported Row (Machine)
3
12-15 reps
RPE 9
8
V-Handle Tricep Pushdown (Cable)
3
12-15 reps
RPE 10
9
Leg Raise (Captain's Chair)
3
20+ reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
6-10 reps
RPE 9.5
2
Shoulder Press (Machine)
3
8-12 reps
RPE 9
3
Lat Pulldown (Close Grip)
3
10-12 reps
RPE 10
4
Pinwheel Curl
4
12-15 reps
RPE 8.5
5
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 10
6
Chest Fly (Machine)
3
12-15 reps
RPE 10
7
Chest Supported Row (Machine)
3
12-15 reps
RPE 9
8
V-Handle Tricep Pushdown (Cable)
3
12-15 reps
RPE 10
9
Leg Raise (Captain's Chair)
3
20+ reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
6-10 reps
RPE 9.5
2
Shoulder Press (Machine)
3
8-12 reps
RPE 9
3
Lat Pulldown (Close Grip)
3
10-12 reps
RPE 10
4
Pinwheel Curl
4
12-15 reps
RPE 8.5
5
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 10
6
Chest Fly (Machine)
3
12-15 reps
RPE 10
7
Chest Supported Row (Machine)
3
12-15 reps
RPE 9
8
V-Handle Tricep Pushdown (Cable)
3
12-15 reps
RPE 10
9
Leg Raise (Captain's Chair)
3
20+ reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
6-10 reps
RPE 9.5
2
Shoulder Press (Machine)
3
8-12 reps
RPE 9
3
Lat Pulldown (Close Grip)
3
10-12 reps
RPE 10
4
Pinwheel Curl
4
12-15 reps
RPE 8.5
5
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 10
6
Chest Fly (Machine)
3
12-15 reps
RPE 10
7
Chest Supported Row (Machine)
3
12-15 reps
RPE 9
8
V-Handle Tricep Pushdown (Cable)
3
12-15 reps
RPE 10
9
Leg Raise (Captain's Chair)
3
20+ reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
6-10 reps
RPE 9.5
2
Shoulder Press (Machine)
3
8-12 reps
RPE 9
3
Lat Pulldown (Close Grip)
3
10-12 reps
RPE 10
4
Pinwheel Curl
4
12-15 reps
RPE 8.5
5
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 10
6
Chest Fly (Machine)
3
12-15 reps
RPE 10
7
Chest Supported Row (Machine)
3
12-15 reps
RPE 9
8
V-Handle Tricep Pushdown (Cable)
3
12-15 reps
RPE 10
9
Leg Raise (Captain's Chair)
3
20+ reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
6-10 reps
RPE 9.5
2
Shoulder Press (Machine)
3
8-12 reps
RPE 9
3
Lat Pulldown (Close Grip)
3
10-12 reps
RPE 10
4
Pinwheel Curl
4
12-15 reps
RPE 8.5
5
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 10
6
Chest Fly (Machine)
3
12-15 reps
RPE 10
7
Chest Supported Row (Machine)
3
12-15 reps
RPE 9
8
V-Handle Tricep Pushdown (Cable)
3
12-15 reps
RPE 10
9
Leg Raise (Captain's Chair)
3
20+ reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6-10 reps
RPE 8
2
Single Leg Curl
3
10-15 reps
RPE 10
3
Bulgarian Split Squat (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
4
Ab Wheel
3
AMRAP
RPE 9
5
Seated Calf Raise
3
20+ reps
RPE 9
6
Leg Press
3
8-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6-10 reps
RPE 8
2
Pullover (Dumbbell)
3
6-12 reps
RPE 8
3
Single Leg Curl
3
10-15 reps
RPE 10
4
Bulgarian Split Squat (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
5
Ab Wheel
3
AMRAP
RPE 9
6
Seated Calf Raise
3
20+ reps
RPE 9
7
Leg Press
3
8-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6-10 reps
RPE 8
2
Pullover (Dumbbell)
3
6-12 reps
RPE 8
3
Single Leg Curl
3
10-15 reps
RPE 10
4
Bulgarian Split Squat (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
5
Ab Wheel
3
AMRAP
RPE 9
6
Seated Calf Raise
3
20+ reps
RPE 9
7
Leg Press
3
8-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6-10 reps
RPE 8
2
Pullover (Dumbbell)
3
6-12 reps
RPE 8
3
Single Leg Curl
3
10-15 reps
RPE 10
4
Bulgarian Split Squat (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
5
Ab Wheel
3
AMRAP
RPE 9
6
Seated Calf Raise
3
20+ reps
RPE 9
7
Leg Press
3
8-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6-10 reps
RPE 8
2
Pullover (Dumbbell)
3
6-12 reps
RPE 8
3
Single Leg Curl
3
10-15 reps
RPE 10
4
Bulgarian Split Squat (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
5
Ab Wheel
3
AMRAP
RPE 9
6
Seated Calf Raise
3
20+ reps
RPE 9
7
Leg Press
3
8-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6-10 reps
RPE 8
2
Pullover (Dumbbell)
3
6-12 reps
RPE 8
3
Single Leg Curl
3
10-15 reps
RPE 10
4
Bulgarian Split Squat (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
5
Ab Wheel
3
AMRAP
RPE 9
6
Seated Calf Raise
3
20+ reps
RPE 9
7
Leg Press
3
8-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6-10 reps
RPE 8
2
Pullover (Dumbbell)
3
6-12 reps
RPE 8
3
Single Leg Curl
3
10-15 reps
RPE 10
4
Bulgarian Split Squat (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
5
Ab Wheel
3
AMRAP
RPE 9
6
Seated Calf Raise
3
20+ reps
RPE 9
7
Leg Press
3
8-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6-10 reps
RPE 8
2
Pullover (Dumbbell)
3
6-12 reps
RPE 8
3
Single Leg Curl
3
10-15 reps
RPE 10
4
Bulgarian Split Squat (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
5
Ab Wheel
3
AMRAP
RPE 9
6
Seated Calf Raise
3
20+ reps
RPE 9
7
Leg Press
3
8-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6-10 reps
RPE 8
2
Pullover (Dumbbell)
3
6-12 reps
RPE 8
3
Single Leg Curl
3
10-15 reps
RPE 10
4
Bulgarian Split Squat (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
5
Ab Wheel
3
AMRAP
RPE 9
6
Seated Calf Raise
3
20+ reps
RPE 9
7
Leg Press
3
8-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6-10 reps
RPE 8
2
Pullover (Dumbbell)
3
6-12 reps
RPE 8
3
Single Leg Curl
3
10-15 reps
RPE 10
4
Bulgarian Split Squat (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
5
Ab Wheel
3
AMRAP
RPE 9
6
Seated Calf Raise
3
20+ reps
RPE 9
7
Leg Press
3
8-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6-10 reps
RPE 8
2
Pullover (Dumbbell)
3
6-12 reps
RPE 8
3
Single Leg Curl
3
10-15 reps
RPE 10
4
Bulgarian Split Squat (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
5
Ab Wheel
3
AMRAP
RPE 9
6
Seated Calf Raise
3
20+ reps
RPE 9
7
Leg Press
3
8-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6-10 reps
RPE 8
2
Pullover (Dumbbell)
3
6-12 reps
RPE 8
3
Single Leg Curl
3
10-15 reps
RPE 10
4
Bulgarian Split Squat (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
5
Ab Wheel
3
AMRAP
RPE 9
6
Seated Calf Raise
3
20+ reps
RPE 9
7
Leg Press
3
8-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 8.5
2
Preacher Curl (Barbell)
4
10-15 reps
RPE 9
3
Skull Crusher
3
8-12 reps
RPE 9
4
Pull-Up (Weighted)
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
5
Rear Delt Fly (Machine)
3
12-15 reps
RPE 10
6
Lateral Raise (Cable)
3
15-20 reps
RPE 10
7
Decline Crunch (Weighted)
3
AMRAP
RPE 10
8
Single Arm Row (Dumbbell)
2
1
8-10 reps
8-10 reps
RPE 8
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 8.5
2
Preacher Curl (Barbell)
4
10-15 reps
RPE 9
3
Rear Delt Fly (Machine)
3
12-15 reps
RPE 10
4
Lateral Raise (Cable)
3
15-20 reps
RPE 10
5
Pull-Up (Weighted)
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
6
Dip (Assisted)
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
7
Reverse Bicep Curl (EZ Bar)
1
2
8-12 reps
8-12 reps
RPE 8.5
RPE 8.5
8
Decline Crunch (Weighted)
3
AMRAP
RPE 10
9
Single Arm Row (Dumbbell)
2
1
8-10 reps
8-10 reps
RPE 8
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 8.5
2
Preacher Curl (Barbell)
4
10-15 reps
RPE 9
3
Rear Delt Fly (Machine)
3
12-15 reps
RPE 10
4
Lateral Raise (Cable)
3
15-20 reps
RPE 10
5
Pull-Up (Weighted)
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
6
Dip (Assisted)
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
7
Reverse Bicep Curl (EZ Bar)
1
2
8-12 reps
8-12 reps
RPE 8.5
RPE 8.5
8
Decline Crunch (Weighted)
3
AMRAP
RPE 10
9
Single Arm Row (Dumbbell)
2
1
8-10 reps
8-10 reps
RPE 8
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 8.5
2
Preacher Curl (Barbell)
4
10-15 reps
RPE 9
3
Rear Delt Fly (Machine)
3
12-15 reps
RPE 10
4
Lateral Raise (Cable)
3
15-20 reps
RPE 10
5
Pull-Up (Weighted)
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
6
Dip (Assisted)
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
7
Reverse Bicep Curl (EZ Bar)
1
2
8-12 reps
8-12 reps
RPE 8.5
RPE 8.5
8
Decline Crunch (Weighted)
3
AMRAP
RPE 10
9
Single Arm Row (Dumbbell)
2
1
8-10 reps
8-10 reps
RPE 8
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 8.5
2
Preacher Curl (Barbell)
4
10-15 reps
RPE 9
3
Rear Delt Fly (Machine)
3
12-15 reps
RPE 10
4
Lateral Raise (Cable)
3
15-20 reps
RPE 10
5
Pull-Up (Weighted)
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
6
Dip (Assisted)
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
7
Reverse Bicep Curl (EZ Bar)
1
2
8-12 reps
8-12 reps
RPE 8.5
RPE 8.5
8
Decline Crunch (Weighted)
3
AMRAP
RPE 10
9
Single Arm Row (Dumbbell)
2
1
8-10 reps
8-10 reps
RPE 8
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 8.5
2
Preacher Curl (Barbell)
4
10-15 reps
RPE 9
3
Rear Delt Fly (Machine)
3
12-15 reps
RPE 10
4
Lateral Raise (Cable)
3
15-20 reps
RPE 10
5
Pull-Up (Weighted)
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
6
Dip (Assisted)
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
7
Reverse Bicep Curl (EZ Bar)
1
2
8-12 reps
8-12 reps
RPE 8.5
RPE 8.5
8
Decline Crunch (Weighted)
3
AMRAP
RPE 10
9
Single Arm Row (Dumbbell)
2
1
8-10 reps
8-10 reps
RPE 8
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 8.5
2
Preacher Curl (Barbell)
4
10-15 reps
RPE 9
3
Rear Delt Fly (Machine)
3
12-15 reps
RPE 10
4
Lateral Raise (Cable)
3
15-20 reps
RPE 10
5
Pull-Up (Weighted)
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
6
Dip (Assisted)
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
7
Reverse Bicep Curl (EZ Bar)
1
2
8-12 reps
8-12 reps
RPE 8.5
RPE 8.5
8
Decline Crunch (Weighted)
3
AMRAP
RPE 10
9
Single Arm Row (Dumbbell)
2
1
8-10 reps
8-10 reps
RPE 8
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 8.5
2
Preacher Curl (Barbell)
4
10-15 reps
RPE 9
3
Rear Delt Fly (Machine)
3
12-15 reps
RPE 10
4
Lateral Raise (Cable)
3
15-20 reps
RPE 10
5
Pull-Up (Weighted)
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
6
Dip (Assisted)
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
7
Reverse Bicep Curl (EZ Bar)
1
2
8-12 reps
8-12 reps
RPE 8.5
RPE 8.5
8
Decline Crunch (Weighted)
3
AMRAP
RPE 10
9
Single Arm Row (Dumbbell)
2
1
8-10 reps
8-10 reps
RPE 8
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 8.5
2
Preacher Curl (Barbell)
4
10-15 reps
RPE 9
3
Rear Delt Fly (Machine)
3
12-15 reps
RPE 10
4
Lateral Raise (Cable)
3
15-20 reps
RPE 10
5
Pull-Up (Weighted)
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
6
Dip (Assisted)
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
7
Reverse Bicep Curl (EZ Bar)
1
2
8-12 reps
8-12 reps
RPE 8.5
RPE 8.5
8
Decline Crunch (Weighted)
3
AMRAP
RPE 10
9
Single Arm Row (Dumbbell)
2
1
8-10 reps
8-10 reps
RPE 8
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 8.5
2
Preacher Curl (Barbell)
4
10-15 reps
RPE 9
3
Rear Delt Fly (Machine)
3
12-15 reps
RPE 10
4
Lateral Raise (Cable)
3
15-20 reps
RPE 10
5
Pull-Up (Weighted)
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
6
Dip (Assisted)
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
7
Reverse Bicep Curl (EZ Bar)
1
2
8-12 reps
8-12 reps
RPE 8.5
RPE 8.5
8
Decline Crunch (Weighted)
3
AMRAP
RPE 10
9
Single Arm Row (Dumbbell)
2
1
8-10 reps
8-10 reps
RPE 8
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 8.5
2
Preacher Curl (Barbell)
4
10-15 reps
RPE 9
3
Rear Delt Fly (Machine)
3
12-15 reps
RPE 10
4
Lateral Raise (Cable)
3
15-20 reps
RPE 10
5
Pull-Up (Weighted)
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
6
Dip (Assisted)
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
7
Reverse Bicep Curl (EZ Bar)
1
2
8-12 reps
8-12 reps
RPE 8.5
RPE 8.5
8
Decline Crunch (Weighted)
3
AMRAP
RPE 10
9
Single Arm Row (Dumbbell)
2
1
8-10 reps
8-10 reps
RPE 8
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 8.5
2
Preacher Curl (Barbell)
4
10-15 reps
RPE 9
3
Rear Delt Fly (Machine)
3
12-15 reps
RPE 10
4
Lateral Raise (Cable)
3
15-20 reps
RPE 10
5
Pull-Up (Weighted)
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
6
Dip (Assisted)
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
7
Reverse Bicep Curl (EZ Bar)
1
2
8-12 reps
8-12 reps
RPE 8.5
RPE 8.5
8
Decline Crunch (Weighted)
3
AMRAP
RPE 10
9
Single Arm Row (Dumbbell)
2
1
8-10 reps
8-10 reps
RPE 8
RPE 10
Week 1
1 / 12 Weeks
Day 1
1
Zercher Squat (Barbell)
3 Sets
6-10 Reps
@8.5
2
Romanian Deadlift (Barbell)
3 Sets
10-12 Reps
@7.5
3A
Leg Extension
3 Sets
12-15 Reps
@10
3B
Leg Curl
3 Sets
12-15 Reps
@10
4
Cable Crunch
3 Sets
25+ Reps
@9
5
Standing Calf Raise
4 Sets
20+ Reps
@8.5
Day 2
1
Chest Press (Machine)
3 Sets
6-12 Reps
@9
2
Shoulder Press (Machine)
3 Sets
8-12 Reps
@9
3
Pinwheel Curl
4 Sets
12-15 Reps
@8.5
4
Overhead Tricep Extension (Cable)
4 Sets
10-15 Reps
@10
5
Lat Pulldown
3 Sets
8-12 Reps
@9
6
Chest Fly (Machine)
3 Sets
12-15 Reps
@10
7
Chest Supported Row (Machine)
3 Sets
12-15 Reps
@9
8
Leg Raise (Captain's Chair)
3 Sets
20+ Reps
@10
Day 3
1
Deadlift (Barbell)
3 Sets
6-10 Reps
@8
2
Single Leg Curl
3 Sets
10-15 Reps
@10
3
Bulgarian Split Squat (Dumbbell)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@8
@10
4
Ab Wheel
3 Sets
AMRAP
@9
5
Seated Calf Raise
3 Sets
20+ Reps
@9
6
Leg Press
3 Sets
8-12 Reps
@8
Day 4
1
Incline Bench Press (Dumbbell)
3 Sets
8-10 Reps
@8.5
2
Preacher Curl (Barbell)
4 Sets
10-15 Reps
@9
3
Skull Crusher
3 Sets
8-12 Reps
@9
4
Pull-Up (Weighted)
2 Sets
1 Set
10-12 Reps
10-12 Reps
@9
@10
5
Rear Delt Fly (Machine)
3 Sets
12-15 Reps
@10
6
Lateral Raise (Cable)
3 Sets
15-20 Reps
@10
7
Decline Crunch (Weighted)
3 Sets
AMRAP
@10
8
Single Arm Row (Dumbbell)
2 Sets
1 Set
8-10 Reps
8-10 Reps
@8
@10