Program Description
To build muscle equally
Program Overview
- LevelAdvanced
- GoalBodybuilding
- EquipmentFull Gym
- Program Length12 weeks
- Time Per Workout120 minutes
- CreatedMay 02, 2025 06:58
- Last EditedJun 18, 2025 12:08
Summary
Unlock your strength potential with the UL UL program, a comprehensive 12-week training plan designed for serious lifters. This program features four days of focused workouts each week, targeting both upper and lower body muscle groups through a mix of compound and isolation exercises. With an emphasis on high-intensity training, you'll engage in movements like the Barbell Squat, Weighted Pull-Up, and Zercher Deadlift, ensuring balanced muscle development and functional strength. Equip yourself with the tools for success in a full gym setting and get ready to push your limits!
Muscle Engagement
Front
Back
MuscleSet
Front Delts
12.8%
Triceps
11.3%
Middle Delts
10.6%
Upper Back
9.1%
Chest
7.3%
Quadriceps
7.3%
Calves
7.3%
Hamstrings
6.6%
Biceps
6.6%
Lats
5.1%
Adductors
5.1%
Glutes
4.7%
Abs
4.7%
Forearms
0.7%
Rear Delts
0.4%
Lower Back
0.4%
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4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
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
Flexion Row
1
3-8 reps
RPE 9
2
Pull-Up (Weighted)
1
3-8 reps
RPE 9
3
Bench Press (Barbell)
2
3-8 reps
RPE 9
4
Fat Grip Reverse Curls(Ez Bar)
2
3-8 reps
RPE 9
5
Shoulder Press (Machine)
1
3-8 reps
RPE 9
6
Upright Row (Cable)
1
3-8 reps
RPE 9
7
Tricep Extension (Machine)
2
3-8 reps
RPE 9
8
Bicep Curl (Machine)
2
3-8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Flexion Row
1
3-8 reps
RPE 9
2
Pull-Up (Weighted)
1
3-8 reps
RPE 9
3
Bench Press (Barbell)
2
3-8 reps
RPE 9
4
Fat Grip Reverse Curls(Ez Bar)
2
3-8 reps
RPE 9
5
Shoulder Press (Machine)
1
3-8 reps
RPE 9
6
Upright Row (Cable)
1
3-8 reps
RPE 9
7
Tricep Extension (Machine)
2
3-8 reps
RPE 9
8
Bicep Curl (Machine)
2
3-8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Flexion Row
1
3-8 reps
RPE 9
2
Pull-Up (Weighted)
1
3-8 reps
RPE 9
3
Bench Press (Barbell)
2
3-8 reps
RPE 9
4
Fat Grip Reverse Curls(Ez Bar)
2
3-8 reps
RPE 9
5
Shoulder Press (Machine)
1
3-8 reps
RPE 9
6
Upright Row (Cable)
1
3-8 reps
RPE 9
7
Tricep Extension (Machine)
2
3-8 reps
RPE 9
8
Bicep Curl (Machine)
2
3-8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Flexion Row
1
3-8 reps
RPE 9
2
Pull-Up (Weighted)
1
3-8 reps
RPE 9
3
Bench Press (Barbell)
2
3-8 reps
RPE 9
4
Fat Grip Reverse Curls(Ez Bar)
2
3-8 reps
RPE 9
5
Shoulder Press (Machine)
1
3-8 reps
RPE 9
6
Upright Row (Cable)
1
3-8 reps
RPE 9
7
Tricep Extension (Machine)
2
3-8 reps
RPE 9
8
Bicep Curl (Machine)
2
3-8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
3-8 reps
RPE 9
2
Flexion Row
1
3-8 reps
RPE 9
3
Pull-Up (Weighted)
1
3-8 reps
RPE 9
4
Tricep Extension (Machine)
2
3-8 reps
RPE 9
5
Upright Row (Cable)
1
3-8 reps
RPE 9
6
Shoulder Press (Machine)
1
3-8 reps
RPE 9
7
Fat Grip Reverse Curls(Ez Bar)
2
3-8 reps
RPE 9
8
Bicep Curl (Machine)
2
3-8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
3-8 reps
RPE 9
2
Flexion Row
1
3-8 reps
RPE 9
3
Pull-Up (Weighted)
1
3-8 reps
RPE 9
4
Tricep Extension (Machine)
2
3-8 reps
RPE 9
5
Upright Row (Cable)
1
3-8 reps
RPE 9
6
Shoulder Press (Machine)
1
3-8 reps
RPE 9
7
Fat Grip Reverse Curls(Ez Bar)
2
3-8 reps
RPE 9
8
Bicep Curl (Machine)
2
3-8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
3-8 reps
RPE 9
2
Flexion Row
1
3-8 reps
RPE 9
3
Pull-Up (Weighted)
1
3-8 reps
RPE 9
4
Tricep Extension (Machine)
2
3-8 reps
RPE 9
5
Upright Row (Cable)
1
3-8 reps
RPE 9
6
Shoulder Press (Machine)
1
3-8 reps
RPE 9
7
Fat Grip Reverse Curls(Ez Bar)
2
3-8 reps
RPE 9
8
Bicep Curl (Machine)
2
3-8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
3-8 reps
RPE 9
2
Flexion Row
1
3-8 reps
RPE 9
3
Pull-Up (Weighted)
1
3-8 reps
RPE 9
4
Tricep Extension (Machine)
2
3-8 reps
RPE 9
5
Upright Row (Cable)
1
3-8 reps
RPE 9
6
Shoulder Press (Machine)
1
3-8 reps
RPE 9
7
Fat Grip Reverse Curls(Ez Bar)
2
3-8 reps
RPE 9
8
Bicep Curl (Machine)
2
3-8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Flexion Row
1
3-8 reps
RPE 9
2
Pull-Up (Weighted)
1
3-8 reps
RPE 9
3
Bench Press (Barbell)
2
3-8 reps
RPE 9
4
Shoulder Press (Machine)
1
3-8 reps
RPE 9
5
Upright Row (Cable)
1
3-8 reps
RPE 9
6
Fat Grip Reverse Curls(Ez Bar)
2
3-8 reps
RPE 9
7
Tricep Extension (Machine)
2
3-8 reps
RPE 9
8
Bicep Curl (Machine)
2
3-8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Flexion Row
1
3-8 reps
RPE 9
2
Pull-Up (Weighted)
1
3-8 reps
RPE 9
3
Bench Press (Barbell)
2
3-8 reps
RPE 9
4
Shoulder Press (Machine)
1
3-8 reps
RPE 9
5
Upright Row (Cable)
1
3-8 reps
RPE 9
6
Fat Grip Reverse Curls(Ez Bar)
2
3-8 reps
RPE 9
7
Tricep Extension (Machine)
2
3-8 reps
RPE 9
8
Bicep Curl (Machine)
2
3-8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Flexion Row
1
3-8 reps
RPE 9
2
Pull-Up (Weighted)
1
3-8 reps
RPE 9
3
Bench Press (Barbell)
2
3-8 reps
RPE 9
4
Shoulder Press (Machine)
1
3-8 reps
RPE 9
5
Upright Row (Cable)
1
3-8 reps
RPE 9
6
Fat Grip Reverse Curls(Ez Bar)
2
3-8 reps
RPE 9
7
Tricep Extension (Machine)
2
3-8 reps
RPE 9
8
Bicep Curl (Machine)
2
3-8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Flexion Row
1
3-8 reps
RPE 9
2
Pull-Up (Weighted)
1
3-8 reps
RPE 9
3
Bench Press (Barbell)
2
3-8 reps
RPE 9
4
Shoulder Press (Machine)
1
3-8 reps
RPE 9
5
Upright Row (Cable)
1
3-8 reps
RPE 9
6
Fat Grip Reverse Curls(Ez Bar)
2
3-8 reps
RPE 9
7
Tricep Extension (Machine)
2
3-8 reps
RPE 9
8
Bicep Curl (Machine)
2
3-8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
3-8 reps
RPE 9
2
Oblique QL Side Raise
2
3-8 reps
RPE 9
3
Seated Hamstring Curl
2
3-8 reps
RPE 9
4
Back Extension Crunches
2
3-8 reps
RPE 9
5
Calf Raise (Machine)
2
3-8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
3-8 reps
RPE 9
2
Oblique QL Side Raise
2
3-8 reps
RPE 9
3
Seated Hamstring Curl
2
3-8 reps
RPE 9
4
Back Extension Crunches
2
3-8 reps
RPE 9
5
Calf Raise (Machine)
2
3-8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
3-8 reps
RPE 9
2
Oblique QL Side Raise
2
3-8 reps
RPE 9
3
Seated Hamstring Curl
2
3-8 reps
RPE 9
4
Back Extension Crunches
2
3-8 reps
RPE 9
5
Calf Raise (Machine)
2
3-8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
3-8 reps
RPE 9
2
Oblique QL Side Raise
2
3-8 reps
RPE 9
3
Seated Hamstring Curl
2
3-8 reps
RPE 9
4
Back Extension Crunches
2
3-8 reps
RPE 9
5
Calf Raise (Machine)
2
3-8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
3-8 reps
RPE 9
2
Seated Hamstring Curl
2
3-8 reps
RPE 9
3
Calf Raise (Machine)
2
3-8 reps
RPE 9
4
Back Extension Crunches
2
3-8 reps
RPE 9
5
Oblique QL Side Raise
2
3-8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
3-8 reps
RPE 9
2
Seated Hamstring Curl
2
3-8 reps
RPE 9
3
Calf Raise (Machine)
2
3-8 reps
RPE 9
4
Back Extension Crunches
2
3-8 reps
RPE 9
5
Oblique QL Side Raise
2
3-8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
3-8 reps
RPE 9
2
Seated Hamstring Curl
2
3-8 reps
RPE 9
3
Calf Raise (Machine)
2
3-8 reps
RPE 9
4
Back Extension Crunches
2
3-8 reps
RPE 9
5
Oblique QL Side Raise
2
3-8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
3-8 reps
RPE 9
2
Seated Hamstring Curl
2
3-8 reps
RPE 9
3
Calf Raise (Machine)
2
3-8 reps
RPE 9
4
Back Extension Crunches
2
3-8 reps
RPE 9
5
Oblique QL Side Raise
2
3-8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
3-8 reps
RPE 9
2
Seated Hamstring Curl
2
3-8 reps
RPE 9
3
Oblique QL Side Raise
2
3-8 reps
RPE 9
4
Back Extension Crunches
2
3-8 reps
RPE 9
5
Calf Raise (Machine)
2
3-8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
3-8 reps
RPE 9
2
Seated Hamstring Curl
2
3-8 reps
RPE 9
3
Oblique QL Side Raise
2
3-8 reps
RPE 9
4
Back Extension Crunches
2
3-8 reps
RPE 9
5
Calf Raise (Machine)
2
3-8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
3-8 reps
RPE 9
2
Seated Hamstring Curl
2
3-8 reps
RPE 9
3
Oblique QL Side Raise
2
3-8 reps
RPE 9
4
Back Extension Crunches
2
3-8 reps
RPE 9
5
Calf Raise (Machine)
2
3-8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
3-8 reps
RPE 9
2
Seated Hamstring Curl
2
3-8 reps
RPE 9
3
Oblique QL Side Raise
2
3-8 reps
RPE 9
4
Back Extension Crunches
2
3-8 reps
RPE 9
5
Calf Raise (Machine)
2
3-8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Upright Row (Cable)
2
3-8 reps
RPE 9
2
Wide Grip Lat Pulldown
1
3-8 reps
RPE 9
3
Pec Deck (Machine)
2
3-8 reps
RPE 9
4
JM Press (Smith Machine)
2
3-8 reps
RPE 9
5
Cable Incline Wrist Curls
1
3-8 reps
RPE 9
6
Lateral Raise (Cable)
1
3-8 reps
RPE 9
7
Military Press (Barbell)
1
3-8 reps
RPE 9
8
Elbow Supported Bicep Curls
2
3-8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Upright Row (Cable)
2
3-8 reps
RPE 9
2
Wide Grip Lat Pulldown
1
3-8 reps
RPE 9
3
Pec Deck (Machine)
2
3-8 reps
RPE 9
4
JM Press (Smith Machine)
2
3-8 reps
RPE 9
5
Cable Incline Wrist Curls
1
3-8 reps
RPE 9
6
Lateral Raise (Cable)
1
3-8 reps
RPE 9
7
Military Press (Barbell)
1
3-8 reps
RPE 9
8
Elbow Supported Bicep Curls
2
3-8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Upright Row (Cable)
2
3-8 reps
RPE 9
2
Wide Grip Lat Pulldown
1
3-8 reps
RPE 9
3
Pec Deck (Machine)
2
3-8 reps
RPE 9
4
JM Press (Smith Machine)
2
3-8 reps
RPE 9
5
Cable Incline Wrist Curls
1
3-8 reps
RPE 9
6
Lateral Raise (Cable)
1
3-8 reps
RPE 9
7
Military Press (Barbell)
1
3-8 reps
RPE 9
8
Elbow Supported Bicep Curls
2
3-8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Upright Row (Cable)
2
3-8 reps
RPE 9
2
Wide Grip Lat Pulldown
1
3-8 reps
RPE 9
3
Pec Deck (Machine)
2
3-8 reps
RPE 9
4
JM Press (Smith Machine)
2
3-8 reps
RPE 9
5
Cable Incline Wrist Curls
1
3-8 reps
RPE 9
6
Lateral Raise (Cable)
1
3-8 reps
RPE 9
7
Military Press (Barbell)
1
3-8 reps
RPE 9
8
Elbow Supported Bicep Curls
2
3-8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Upright Row (Cable)
2
3-8 reps
RPE 9
2
Wide Grip Lat Pulldown
1
3-8 reps
RPE 9
3
Pec Deck (Machine)
2
3-8 reps
RPE 9
4
Military Press (Barbell)
1
3-8 reps
RPE 9
5
Lateral Raise (Cable)
1
3-8 reps
RPE 9
6
JM Press (Smith Machine)
2
3-8 reps
RPE 9
7
Elbow Supported Bicep Curls
2
3-8 reps
RPE 9
8
Cable Incline Wrist Curls
1
3-8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Upright Row (Cable)
2
3-8 reps
RPE 9
2
Wide Grip Lat Pulldown
1
3-8 reps
RPE 9
3
Pec Deck (Machine)
2
3-8 reps
RPE 9
4
Military Press (Barbell)
1
3-8 reps
RPE 9
5
Lateral Raise (Cable)
1
3-8 reps
RPE 9
6
JM Press (Smith Machine)
2
3-8 reps
RPE 9
7
Elbow Supported Bicep Curls
2
3-8 reps
RPE 9
8
Cable Incline Wrist Curls
1
3-8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Upright Row (Cable)
2
3-8 reps
RPE 9
2
Wide Grip Lat Pulldown
1
3-8 reps
RPE 9
3
Pec Deck (Machine)
2
3-8 reps
RPE 9
4
Military Press (Barbell)
1
3-8 reps
RPE 9
5
Lateral Raise (Cable)
1
3-8 reps
RPE 9
6
JM Press (Smith Machine)
2
3-8 reps
RPE 9
7
Elbow Supported Bicep Curls
2
3-8 reps
RPE 9
8
Cable Incline Wrist Curls
1
3-8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Upright Row (Cable)
2
3-8 reps
RPE 9
2
Wide Grip Lat Pulldown
1
3-8 reps
RPE 9
3
Pec Deck (Machine)
2
3-8 reps
RPE 9
4
Military Press (Barbell)
1
3-8 reps
RPE 9
5
Lateral Raise (Cable)
1
3-8 reps
RPE 9
6
JM Press (Smith Machine)
2
3-8 reps
RPE 9
7
Elbow Supported Bicep Curls
2
3-8 reps
RPE 9
8
Cable Incline Wrist Curls
1
3-8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Upright Row (Cable)
2
3-8 reps
RPE 9
2
Wide Grip Lat Pulldown
1
3-8 reps
RPE 9
3
JM Press (Smith Machine)
2
3-8 reps
RPE 9
4
Pec Deck (Machine)
2
3-8 reps
RPE 9
5
Lateral Raise (Cable)
1
3-8 reps
RPE 9
6
Military Press (Barbell)
1
3-8 reps
RPE 9
7
Cable Incline Wrist Curls
1
3-8 reps
RPE 9
8
Elbow Supported Bicep Curls
2
3-8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Upright Row (Cable)
2
3-8 reps
RPE 9
2
Wide Grip Lat Pulldown
1
3-8 reps
RPE 9
3
JM Press (Smith Machine)
2
3-8 reps
RPE 9
4
Pec Deck (Machine)
2
3-8 reps
RPE 9
5
Lateral Raise (Cable)
1
3-8 reps
RPE 9
6
Military Press (Barbell)
1
3-8 reps
RPE 9
7
Cable Incline Wrist Curls
1
3-8 reps
RPE 9
8
Elbow Supported Bicep Curls
2
3-8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Upright Row (Cable)
2
3-8 reps
RPE 9
2
Wide Grip Lat Pulldown
1
3-8 reps
RPE 9
3
JM Press (Smith Machine)
2
3-8 reps
RPE 9
4
Pec Deck (Machine)
2
3-8 reps
RPE 9
5
Lateral Raise (Cable)
1
3-8 reps
RPE 9
6
Military Press (Barbell)
1
3-8 reps
RPE 9
7
Cable Incline Wrist Curls
1
3-8 reps
RPE 9
8
Elbow Supported Bicep Curls
2
3-8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Upright Row (Cable)
2
3-8 reps
RPE 9
2
Wide Grip Lat Pulldown
1
3-8 reps
RPE 9
3
JM Press (Smith Machine)
2
3-8 reps
RPE 9
4
Pec Deck (Machine)
2
3-8 reps
RPE 9
5
Lateral Raise (Cable)
1
3-8 reps
RPE 9
6
Military Press (Barbell)
1
3-8 reps
RPE 9
7
Cable Incline Wrist Curls
1
3-8 reps
RPE 9
8
Elbow Supported Bicep Curls
2
3-8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Zercher Deadlift
1
3-8 reps
RPE 9
2
Cable Crunch
2
3-8 reps
RPE 9
3
Hip Thrust (Machine)
1
3-8 reps
RPE 9
4
Standing Calf Raise
2
3-8 reps
RPE 9
5
Hip Adductor (Machine)
2
3-8 reps
RPE 9
6
Leg Extension
2
3-8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Zercher Deadlift
1
3-8 reps
RPE 9
2
Cable Crunch
2
3-8 reps
RPE 9
3
Hip Thrust (Machine)
1
3-8 reps
RPE 9
4
Standing Calf Raise
2
3-8 reps
RPE 9
5
Hip Adductor (Machine)
2
3-8 reps
RPE 9
6
Leg Extension
2
3-8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Zercher Deadlift
1
3-8 reps
RPE 9
2
Cable Crunch
2
3-8 reps
RPE 9
3
Hip Thrust (Machine)
1
3-8 reps
RPE 9
4
Standing Calf Raise
2
3-8 reps
RPE 9
5
Hip Adductor (Machine)
2
3-8 reps
RPE 9
6
Leg Extension
2
3-8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Zercher Deadlift
1
3-8 reps
RPE 9
2
Cable Crunch
2
3-8 reps
RPE 9
3
Hip Thrust (Machine)
1
3-8 reps
RPE 9
4
Standing Calf Raise
2
3-8 reps
RPE 9
5
Hip Adductor (Machine)
2
3-8 reps
RPE 9
6
Leg Extension
2
3-8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Zercher Deadlift
1
3-8 reps
RPE 9
2
Hip Thrust (Machine)
1
3-8 reps
RPE 9
3
Hip Adductor (Machine)
2
3-8 reps
RPE 9
4
Cable Crunch
2
3-8 reps
RPE 9
5
Leg Extension
2
3-8 reps
RPE 9
6
Standing Calf Raise
2
3-8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Zercher Deadlift
1
3-8 reps
RPE 9
2
Hip Thrust (Machine)
1
3-8 reps
RPE 9
3
Hip Adductor (Machine)
2
3-8 reps
RPE 9
4
Cable Crunch
2
3-8 reps
RPE 9
5
Leg Extension
2
3-8 reps
RPE 9
6
Standing Calf Raise
2
3-8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Zercher Deadlift
1
3-8 reps
RPE 9
2
Hip Thrust (Machine)
1
3-8 reps
RPE 9
3
Hip Adductor (Machine)
2
3-8 reps
RPE 9
4
Cable Crunch
2
3-8 reps
RPE 9
5
Leg Extension
2
3-8 reps
RPE 9
6
Standing Calf Raise
2
3-8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Zercher Deadlift
1
3-8 reps
RPE 9
2
Hip Thrust (Machine)
1
3-8 reps
RPE 9
3
Hip Adductor (Machine)
2
3-8 reps
RPE 9
4
Cable Crunch
2
3-8 reps
RPE 9
5
Leg Extension
2
3-8 reps
RPE 9
6
Standing Calf Raise
2
3-8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Zercher Deadlift
1
3-8 reps
RPE 9
2
Hip Adductor (Machine)
2
3-8 reps
RPE 9
3
Hip Thrust (Machine)
1
3-8 reps
RPE 9
4
Leg Extension
2
3-8 reps
RPE 9
5
Cable Crunch
2
3-8 reps
RPE 9
6
Standing Calf Raise
2
3-8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Zercher Deadlift
1
3-8 reps
RPE 9
2
Hip Adductor (Machine)
2
3-8 reps
RPE 9
3
Hip Thrust (Machine)
1
3-8 reps
RPE 9
4
Leg Extension
2
3-8 reps
RPE 9
5
Cable Crunch
2
3-8 reps
RPE 9
6
Standing Calf Raise
2
3-8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Zercher Deadlift
1
3-8 reps
RPE 9
2
Hip Adductor (Machine)
2
3-8 reps
RPE 9
3
Hip Thrust (Machine)
1
3-8 reps
RPE 9
4
Leg Extension
2
3-8 reps
RPE 9
5
Cable Crunch
2
3-8 reps
RPE 9
6
Standing Calf Raise
2
3-8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Zercher Deadlift
1
3-8 reps
RPE 9
2
Hip Adductor (Machine)
2
3-8 reps
RPE 9
3
Hip Thrust (Machine)
1
3-8 reps
RPE 9
4
Leg Extension
2
3-8 reps
RPE 9
5
Cable Crunch
2
3-8 reps
RPE 9
6
Standing Calf Raise
2
3-8 reps
RPE 9
Week 1
1 / 12 Weeks
Day 1
1
Flexion Row1 Set
3-8 Reps
@9
2
Pull-Up (Weighted)1 Set
3-8 Reps
@9
3
Bench Press (Barbell)2 Sets
3-8 Reps
@9
4
Fat Grip Reverse Curls(Ez Bar) 2 Sets
3-8 Reps
@9
5
Shoulder Press (Machine)1 Set
3-8 Reps
@9
6
Upright Row (Cable)1 Set
3-8 Reps
@9
7
Tricep Extension (Machine)2 Sets
3-8 Reps
@9
8
Bicep Curl (Machine)2 Sets
3-8 Reps
@9
Day 2
1
Squat (Barbell)2 Sets
3-8 Reps
@9
2
Oblique QL Side Raise2 Sets
3-8 Reps
@9
3
Seated Hamstring Curl2 Sets
3-8 Reps
@9
4
Back Extension Crunches 2 Sets
3-8 Reps
@9
5
Calf Raise (Machine)2 Sets
3-8 Reps
@9
Day 3
1
Upright Row (Cable)2 Sets
3-8 Reps
@9
2
Wide Grip Lat Pulldown1 Set
3-8 Reps
@9
3
Pec Deck (Machine)2 Sets
3-8 Reps
@9
4
JM Press (Smith Machine)2 Sets
3-8 Reps
@9
5
Cable Incline Wrist Curls1 Set
3-8 Reps
@9
6
Lateral Raise (Cable)1 Set
3-8 Reps
@9
7
Military Press (Barbell)1 Set
3-8 Reps
@9
8
Elbow Supported Bicep Curls2 Sets
3-8 Reps
@9
Day 4
1
Zercher Deadlift1 Set
3-8 Reps
@9
2
Cable Crunch2 Sets
3-8 Reps
@9
3
Hip Thrust (Machine)1 Set
3-8 Reps
@9
4
Standing Calf Raise2 Sets
3-8 Reps
@9
5
Hip Adductor (Machine)2 Sets
3-8 Reps
@9
6
Leg Extension2 Sets
3-8 Reps
@9