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Program Description

Get jacked

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    50 minutes
  • Created
    Jun 04, 2024 09:51
  • Last Edited
    Mar 01, 2026 12:52
Muscle Engagement
Front
Back
MuscleSet
Triceps
12.8%
Front Delts
10.4%
Upper Back
10.1%
Hamstrings
9.4%
Biceps
8.4%
Quadriceps
7.4%
Glutes
7.4%
Chest
6.7%
Middle Delts
6.4%
Lats
6.1%
Rear Delts
4.7%
Forearms
2.7%
Abs
2.4%
Abductors
2%
Calves
2%
Lower Back
1%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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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 (Barbell)
4
5-7 reps
RPE 7
2
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 6.5
3
Shoulder Press (Machine)
3
6-8 reps
RPE 7
4
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8
5
Tricep Pushdown (Cable)
3
10-12 reps
RPE 8
6
Incline Curl (Dumbbell)
2
10-12 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5-7 reps
RPE 7
2
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 6.5
3
Shoulder Press (Machine)
3
6-8 reps
RPE 7
4
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8
5
Tricep Pushdown (Cable)
3
10-12 reps
RPE 8
6
Incline Curl (Dumbbell)
2
10-12 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5-7 reps
RPE 7
2
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 6.5
3
Shoulder Press (Machine)
3
6-8 reps
RPE 7
4
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8
5
Tricep Pushdown (Cable)
3
10-12 reps
RPE 8
6
Incline Curl (Dumbbell)
2
10-12 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5-7 reps
RPE 7
2
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 6.5
3
Shoulder Press (Machine)
3
6-8 reps
RPE 7
4
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8
5
Tricep Pushdown (Cable)
3
10-12 reps
RPE 8
6
Incline Curl (Dumbbell)
2
10-12 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5-7 reps
RPE 7
2
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 6.5
3
Shoulder Press (Machine)
3
6-8 reps
RPE 7
4
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8
5
Tricep Pushdown (Cable)
3
10-12 reps
RPE 8
6
Incline Curl (Dumbbell)
2
10-12 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5-7 reps
RPE 7
2
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 6.5
3
Shoulder Press (Machine)
3
6-8 reps
RPE 7
4
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8
5
Tricep Pushdown (Cable)
3
10-12 reps
RPE 8
6
Incline Curl (Dumbbell)
2
10-12 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5-7 reps
RPE 7
2
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 6.5
3
Shoulder Press (Machine)
3
6-8 reps
RPE 7
4
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8
5
Tricep Pushdown (Cable)
3
10-12 reps
RPE 8
6
Incline Curl (Dumbbell)
2
10-12 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5-7 reps
RPE 7
2
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 6.5
3
Shoulder Press (Machine)
3
6-8 reps
RPE 7
4
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8
5
Tricep Pushdown (Cable)
3
10-12 reps
RPE 8
6
Incline Curl (Dumbbell)
2
10-12 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5-7 reps
RPE 7
2
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 6.5
3
Shoulder Press (Machine)
3
6-8 reps
RPE 7
4
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8
5
Tricep Pushdown (Cable)
3
10-12 reps
RPE 8
6
Incline Curl (Dumbbell)
2
10-12 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5-7 reps
RPE 7
2
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 6.5
3
Shoulder Press (Machine)
3
6-8 reps
RPE 7
4
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8
5
Tricep Pushdown (Cable)
3
10-12 reps
RPE 8
6
Incline Curl (Dumbbell)
2
10-12 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5-7 reps
RPE 7
2
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 6.5
3
Shoulder Press (Machine)
3
6-8 reps
RPE 7
4
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8
5
Tricep Pushdown (Cable)
3
10-12 reps
RPE 8
6
Incline Curl (Dumbbell)
2
10-12 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5-7 reps
RPE 7
2
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 6.5
3
Shoulder Press (Machine)
3
6-8 reps
RPE 7
4
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8
5
Tricep Pushdown (Cable)
3
10-12 reps
RPE 8
6
Incline Curl (Dumbbell)
2
10-12 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
6-8 reps
RPE 7
2
Romanian Deadlift (Barbell)
3
5-7 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
2
10 reps
RPE 7
4
Leg Curl
3
10 reps
RPE 8
5
Calf Raise (Leg Press)
3
15-20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
6-8 reps
RPE 7
2
Romanian Deadlift (Barbell)
3
5-7 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
2
10 reps
RPE 7
4
Leg Curl
3
10 reps
RPE 8
5
Calf Raise (Leg Press)
3
15-20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
6-8 reps
RPE 7
2
Romanian Deadlift (Barbell)
3
5-7 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
2
10 reps
RPE 7
4
Leg Curl
3
10 reps
RPE 8
5
Calf Raise (Leg Press)
3
15-20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
6-8 reps
RPE 7
2
Romanian Deadlift (Barbell)
3
5-7 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
2
10 reps
RPE 7
4
Leg Curl
3
10 reps
RPE 8
5
Calf Raise (Leg Press)
3
15-20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
6-8 reps
RPE 7
2
Romanian Deadlift (Barbell)
3
5-7 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
2
10 reps
RPE 7
4
Leg Curl
3
10 reps
RPE 8
5
Calf Raise (Leg Press)
3
15-20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
6-8 reps
RPE 7
2
Romanian Deadlift (Barbell)
3
5-7 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
2
10 reps
RPE 7
4
Leg Curl
3
10 reps
RPE 8
5
Calf Raise (Leg Press)
3
15-20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
6-8 reps
RPE 7
2
Romanian Deadlift (Barbell)
3
5-7 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
2
10 reps
RPE 7
4
Leg Curl
3
10 reps
RPE 8
5
Calf Raise (Leg Press)
3
15-20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
6-8 reps
RPE 7
2
Romanian Deadlift (Barbell)
3
5-7 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
2
10 reps
RPE 7
4
Leg Curl
3
10 reps
RPE 8
5
Calf Raise (Leg Press)
3
15-20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
6-8 reps
RPE 7
2
Romanian Deadlift (Barbell)
3
5-7 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
2
10 reps
RPE 7
4
Leg Curl
3
10 reps
RPE 8
5
Calf Raise (Leg Press)
3
15-20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
6-8 reps
RPE 7
2
Romanian Deadlift (Barbell)
3
5-7 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
2
10 reps
RPE 7
4
Leg Curl
3
10 reps
RPE 8
5
Calf Raise (Leg Press)
3
15-20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
6-8 reps
RPE 7
2
Romanian Deadlift (Barbell)
3
5-7 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
2
10 reps
RPE 7
4
Leg Curl
3
10 reps
RPE 8
5
Calf Raise (Leg Press)
3
15-20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
6-8 reps
RPE 7
2
Romanian Deadlift (Barbell)
3
5-7 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
2
10 reps
RPE 7
4
Leg Curl
3
10 reps
RPE 8
5
Calf Raise (Leg Press)
3
15-20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
6-8 reps
RPE 7
2
Seated Row (Cable)
3
6-8 reps
RPE 8
3
Face Pull
3
8-10 reps
RPE 8
4
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 7.5
5
Rear Delt Fly (Dumbbell)
3
10 reps
RPE 9
6
Decline Crunch (Weighted)
2
10-15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
6-8 reps
RPE 7
2
Seated Row (Cable)
3
6-8 reps
RPE 8
3
Face Pull
3
8-10 reps
RPE 8
4
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 7.5
5
Rear Delt Fly (Dumbbell)
3
10 reps
RPE 9
6
Decline Crunch (Weighted)
2
10-15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
6-8 reps
RPE 7
2
Seated Row (Cable)
3
6-8 reps
RPE 8
3
Face Pull
3
8-10 reps
RPE 8
4
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 7.5
5
Rear Delt Fly (Dumbbell)
3
10 reps
RPE 9
6
Decline Crunch (Weighted)
2
10-15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
6-8 reps
RPE 7
2
Seated Row (Cable)
3
6-8 reps
RPE 8
3
Face Pull
3
8-10 reps
RPE 8
4
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 7.5
5
Rear Delt Fly (Dumbbell)
3
10 reps
RPE 9
6
Decline Crunch (Weighted)
2
10-15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
6-8 reps
RPE 7
2
Seated Row (Cable)
3
6-8 reps
RPE 8
3
Face Pull
3
8-10 reps
RPE 8
4
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 7.5
5
Rear Delt Fly (Dumbbell)
3
10 reps
RPE 9
6
Decline Crunch (Weighted)
2
10-15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
6-8 reps
RPE 7
2
Seated Row (Cable)
3
6-8 reps
RPE 8
3
Face Pull
3
8-10 reps
RPE 8
4
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 7.5
5
Rear Delt Fly (Dumbbell)
3
10 reps
RPE 9
6
Decline Crunch (Weighted)
2
10-15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
6-8 reps
RPE 7
2
Seated Row (Cable)
3
6-8 reps
RPE 8
3
Face Pull
3
8-10 reps
RPE 8
4
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 7.5
5
Rear Delt Fly (Dumbbell)
3
10 reps
RPE 9
6
Decline Crunch (Weighted)
2
10-15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
6-8 reps
RPE 7
2
Seated Row (Cable)
3
6-8 reps
RPE 8
3
Face Pull
3
8-10 reps
RPE 8
4
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 7.5
5
Rear Delt Fly (Dumbbell)
3
10 reps
RPE 9
6
Decline Crunch (Weighted)
2
10-15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
6-8 reps
RPE 7
2
Seated Row (Cable)
3
6-8 reps
RPE 8
3
Face Pull
3
8-10 reps
RPE 8
4
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 7.5
5
Rear Delt Fly (Dumbbell)
3
10 reps
RPE 9
6
Decline Crunch (Weighted)
2
10-15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
6-8 reps
RPE 7
2
Seated Row (Cable)
3
6-8 reps
RPE 8
3
Face Pull
3
8-10 reps
RPE 8
4
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 7.5
5
Rear Delt Fly (Dumbbell)
3
10 reps
RPE 9
6
Decline Crunch (Weighted)
2
10-15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
6-8 reps
RPE 7
2
Seated Row (Cable)
3
6-8 reps
RPE 8
3
Face Pull
3
8-10 reps
RPE 8
4
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 7.5
5
Rear Delt Fly (Dumbbell)
3
10 reps
RPE 9
6
Decline Crunch (Weighted)
2
10-15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
6-8 reps
RPE 7
2
Seated Row (Cable)
3
6-8 reps
RPE 8
3
Face Pull
3
8-10 reps
RPE 8
4
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 7.5
5
Rear Delt Fly (Dumbbell)
3
10 reps
RPE 9
6
Decline Crunch (Weighted)
2
10-15 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8 reps
RPE 7
2
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 8
3
Seated Row (Cable)
3
8-10 reps
RPE 7
4
Lateral Raise (Dumbbell)
2
12-15 reps
RPE 7
5
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 7
6
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8 reps
RPE 7
2
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 8
3
Seated Row (Cable)
3
8-10 reps
RPE 7
4
Lateral Raise (Dumbbell)
2
12-15 reps
RPE 7
5
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 7
6
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8 reps
RPE 7
2
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 8
3
Seated Row (Cable)
3
8-10 reps
RPE 7
4
Lateral Raise (Dumbbell)
2
12-15 reps
RPE 7
5
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 7
6
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8 reps
RPE 7
2
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 8
3
Seated Row (Cable)
3
8-10 reps
RPE 7
4
Lateral Raise (Dumbbell)
2
12-15 reps
RPE 7
5
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 7
6
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8 reps
RPE 7
2
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 8
3
Seated Row (Cable)
3
8-10 reps
RPE 7
4
Lateral Raise (Dumbbell)
2
12-15 reps
RPE 7
5
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 7
6
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8 reps
RPE 7
2
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 8
3
Seated Row (Cable)
3
8-10 reps
RPE 7
4
Lateral Raise (Dumbbell)
2
12-15 reps
RPE 7
5
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 7
6
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8 reps
RPE 7
2
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 8
3
Seated Row (Cable)
3
8-10 reps
RPE 7
4
Lateral Raise (Dumbbell)
2
12-15 reps
RPE 7
5
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 7
6
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8 reps
RPE 7
2
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 8
3
Seated Row (Cable)
3
8-10 reps
RPE 7
4
Lateral Raise (Dumbbell)
2
12-15 reps
RPE 7
5
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 7
6
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8 reps
RPE 7
2
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 8
3
Seated Row (Cable)
3
8-10 reps
RPE 7
4
Lateral Raise (Dumbbell)
2
12-15 reps
RPE 7
5
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 7
6
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8 reps
RPE 7
2
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 8
3
Seated Row (Cable)
3
8-10 reps
RPE 7
4
Lateral Raise (Dumbbell)
2
12-15 reps
RPE 7
5
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 7
6
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8 reps
RPE 7
2
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 8
3
Seated Row (Cable)
3
8-10 reps
RPE 7
4
Lateral Raise (Dumbbell)
2
12-15 reps
RPE 7
5
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 7
6
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8 reps
RPE 7
2
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 8
3
Seated Row (Cable)
3
8-10 reps
RPE 7
4
Lateral Raise (Dumbbell)
2
12-15 reps
RPE 7
5
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 7
6
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 8
Week 1
1 / 12 Weeks
Day 2
1
Leg Press (45 Degrees)
3 Sets
6-8 Reps
@7
2
Romanian Deadlift (Barbell)
3 Sets
5-7 Reps
@8
3
Bulgarian Split Squat (Dumbbell)
2 Sets
10 Reps
@7
4
Leg Curl
3 Sets
10 Reps
@8
5
Calf Raise (Leg Press)
3 Sets
15-20 Reps
@9
Day 3
1
Lat Pulldown
3 Sets
6-8 Reps
@7
2
Seated Row (Cable)
3 Sets
6-8 Reps
@8
3
Face Pull
3 Sets
8-10 Reps
@8
4
Bicep Curl (Dumbbell)
3 Sets
8-12 Reps
@7.5
5
Rear Delt Fly (Dumbbell)
3 Sets
10 Reps
@9
6
Decline Crunch (Weighted)
2 Sets
10-15 Reps
@7
Day 1
1
Bench Press (Barbell)
4 Sets
5-7 Reps
@7
2
Incline Bench Press (Dumbbell)
3 Sets
6-10 Reps
@6.5
3
Shoulder Press (Machine)
3 Sets
6-8 Reps
@7
4
Lateral Raise (Dumbbell)
3 Sets
12-15 Reps
@8
5
Tricep Pushdown (Cable)
3 Sets
10-12 Reps
@8
6
Incline Curl (Dumbbell)
2 Sets
10-12 Reps
@6
Day 4
1
Leg Press
3 Sets
8 Reps
@7
2
Incline Bench Press (Dumbbell)
3 Sets
6-10 Reps
@8
3
Seated Row (Cable)
3 Sets
8-10 Reps
@7
4
Lateral Raise (Dumbbell)
2 Sets
12-15 Reps
@7
5
Bicep Curl (Dumbbell)
3 Sets
8-12 Reps
@7
6
Overhead Tricep Extension (Cable)
3 Sets
12-15 Reps
@8