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!
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
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