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Upper Lower 4 Day Program

by Preston S.
2 athletes joined

Program Description

This is to make significant gains in the most optimal and fastest way possible

Program Overview

  • Level
    Intermediate, Advanced, Novice, Beginner
  • Goal
    Bodybuilding, Athletics, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    18 weeks
  • Time Per Workout
    80 minutes
  • Created
    Aug 10, 2025 04:07
  • Last Edited
    Sep 15, 2025 05:50

Summary

Unlock your strength potential with the Upper Lower 4 Day Program, a comprehensive 18-week training plan designed for serious lifters. This program splits workouts into upper and lower body sessions, allowing you to maximize muscle growth and recovery while hitting the gym four times a week. Each session features a variety of targeted exercises, from leg presses to incline chest presses, ensuring balanced development across all major muscle groups. Get ready to elevate your fitness game and achieve your goals with structured intensity and progressive overload!
Muscle Engagement
Front
Back
MuscleSet
Hamstrings
9.6%
Triceps
8.8%
Quadriceps
8.1%
Biceps
8.1%
Front Delts
7.9%
Chest
7.6%
Upper Back
7.6%
Middle Delts
7.4%
Lats
7.4%
Glutes
6.6%
Calves
4.9%
Abductors
4.4%
Adductors
3.7%
Lower Back
2.9%
Forearms
2.5%
Abs
1.5%
Rear Delts
1%
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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
WEEK 13
WEEK 14
WEEK 15
WEEK 16
WEEK 17
WEEK 18
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
4-6 reps
RPE 10
2
Pec Deck (Machine)
1
4-8 reps
RPE 10
3
Shoulder Press (Machine)
2
4-6 reps
RPE 10
4
Lateral Raise (Cable)
2
4-8 reps
RPE 10
5
T-Bar Row
2
4-6 reps
RPE 10
6
Chest Supported Row (Machine)
1
4-6 reps
RPE 10
7
Single Arm Pushdown
2
4-8 reps
RPE 10
8
Preacher Curl (Dumbbell)
2
4-8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
4-6 reps
RPE 10
2
Pec Deck (Machine)
1
4-8 reps
RPE 10
3
Shoulder Press (Machine)
2
4-6 reps
RPE 10
4
Lateral Raise (Cable)
2
4-8 reps
RPE 10
5
T-Bar Row
2
4-6 reps
RPE 10
6
Chest Supported Row (Machine)
1
4-6 reps
RPE 10
7
Single Arm Pushdown
2
4-8 reps
RPE 10
8
Preacher Curl (Dumbbell)
2
4-8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
4-6 reps
RPE 10
2
Pec Deck (Machine)
1
4-8 reps
RPE 10
3
Shoulder Press (Machine)
2
4-6 reps
RPE 10
4
Lateral Raise (Cable)
2
4-8 reps
RPE 10
5
T-Bar Row
2
4-6 reps
RPE 10
6
Chest Supported Row (Machine)
1
4-6 reps
RPE 10
7
Single Arm Pushdown
2
4-8 reps
RPE 10
8
Preacher Curl (Dumbbell)
2
4-8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
4-6 reps
RPE 10
2
Pec Deck (Machine)
1
4-8 reps
RPE 10
3
Shoulder Press (Machine)
2
4-6 reps
RPE 10
4
Lateral Raise (Cable)
2
4-8 reps
RPE 10
5
T-Bar Row
2
4-6 reps
RPE 10
6
Chest Supported Row (Machine)
1
4-6 reps
RPE 10
7
Single Arm Pushdown
2
4-8 reps
RPE 10
8
Preacher Curl (Dumbbell)
2
4-8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
4-6 reps
RPE 10
2
Pec Deck (Machine)
1
4-8 reps
RPE 10
3
Shoulder Press (Machine)
2
4-6 reps
RPE 10
4
Lateral Raise (Cable)
2
4-8 reps
RPE 10
5
T-Bar Row
2
4-6 reps
RPE 10
6
Chest Supported Row (Machine)
1
4-6 reps
RPE 10
7
Single Arm Pushdown
2
4-8 reps
RPE 10
8
Preacher Curl (Dumbbell)
2
4-8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
4-6 reps
RPE 10
2
Pec Deck (Machine)
1
4-8 reps
RPE 10
3
Shoulder Press (Machine)
2
4-6 reps
RPE 10
4
Lateral Raise (Cable)
2
4-8 reps
RPE 10
5
T-Bar Row
2
4-6 reps
RPE 10
6
Chest Supported Row (Machine)
1
4-6 reps
RPE 10
7
Single Arm Pushdown
2
4-8 reps
RPE 10
8
Preacher Curl (Dumbbell)
2
4-8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
4-6 reps
RPE 10
2
Pec Deck (Machine)
1
4-8 reps
RPE 10
3
Shoulder Press (Machine)
2
4-6 reps
RPE 10
4
Lateral Raise (Cable)
2
4-8 reps
RPE 10
5
T-Bar Row
2
4-6 reps
RPE 10
6
Chest Supported Row (Machine)
1
4-6 reps
RPE 10
7
Single Arm Pushdown
2
4-8 reps
RPE 10
8
Preacher Curl (Dumbbell)
2
4-8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
4-6 reps
RPE 10
2
Pec Deck (Machine)
1
4-8 reps
RPE 10
3
Shoulder Press (Machine)
2
4-6 reps
RPE 10
4
Lateral Raise (Cable)
2
4-8 reps
RPE 10
5
T-Bar Row
2
4-6 reps
RPE 10
6
Chest Supported Row (Machine)
1
4-6 reps
RPE 10
7
Single Arm Pushdown
2
4-8 reps
RPE 10
8
Preacher Curl (Dumbbell)
2
4-8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
4-6 reps
RPE 10
2
Pec Deck (Machine)
1
4-8 reps
RPE 10
3
Shoulder Press (Machine)
2
4-6 reps
RPE 10
4
Lateral Raise (Cable)
2
4-8 reps
RPE 10
5
T-Bar Row
2
4-6 reps
RPE 10
6
Chest Supported Row (Machine)
1
4-6 reps
RPE 10
7
Single Arm Pushdown
2
4-8 reps
RPE 10
8
Preacher Curl (Dumbbell)
2
4-8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
4-6 reps
RPE 10
2
Pec Deck (Machine)
1
4-8 reps
RPE 10
3
Shoulder Press (Machine)
2
4-6 reps
RPE 10
4
Lateral Raise (Cable)
2
4-8 reps
RPE 10
5
T-Bar Row
2
4-6 reps
RPE 10
6
Chest Supported Row (Machine)
1
4-6 reps
RPE 10
7
Single Arm Pushdown
2
4-8 reps
RPE 10
8
Preacher Curl (Dumbbell)
2
4-8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
4-6 reps
RPE 10
2
Pec Deck (Machine)
1
4-8 reps
RPE 10
3
Shoulder Press (Machine)
2
4-6 reps
RPE 10
4
Lateral Raise (Cable)
2
4-8 reps
RPE 10
5
T-Bar Row
2
4-6 reps
RPE 10
6
Chest Supported Row (Machine)
1
4-6 reps
RPE 10
7
Single Arm Pushdown
2
4-8 reps
RPE 10
8
Preacher Curl (Dumbbell)
2
4-8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
4-6 reps
RPE 10
2
Pec Deck (Machine)
1
4-8 reps
RPE 10
3
Shoulder Press (Machine)
2
4-6 reps
RPE 10
4
Lateral Raise (Cable)
2
4-8 reps
RPE 10
5
T-Bar Row
2
4-6 reps
RPE 10
6
Chest Supported Row (Machine)
1
4-6 reps
RPE 10
7
Single Arm Pushdown
2
4-8 reps
RPE 10
8
Preacher Curl (Dumbbell)
2
4-8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
4-6 reps
RPE 10
2
Pec Deck (Machine)
1
4-8 reps
RPE 10
3
Shoulder Press (Machine)
2
4-6 reps
RPE 10
4
Lateral Raise (Cable)
2
4-8 reps
RPE 10
5
T-Bar Row
2
4-6 reps
RPE 10
6
Chest Supported Row (Machine)
1
4-6 reps
RPE 10
7
Single Arm Pushdown
2
4-8 reps
RPE 10
8
Preacher Curl (Dumbbell)
2
4-8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
4-6 reps
RPE 10
2
Pec Deck (Machine)
1
4-8 reps
RPE 10
3
Shoulder Press (Machine)
2
4-6 reps
RPE 10
4
Lateral Raise (Cable)
2
4-8 reps
RPE 10
5
T-Bar Row
2
4-6 reps
RPE 10
6
Chest Supported Row (Machine)
1
4-6 reps
RPE 10
7
Single Arm Pushdown
2
4-8 reps
RPE 10
8
Preacher Curl (Dumbbell)
2
4-8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
4-6 reps
RPE 10
2
Pec Deck (Machine)
1
4-8 reps
RPE 10
3
Shoulder Press (Machine)
2
4-6 reps
RPE 10
4
Lateral Raise (Cable)
2
4-8 reps
RPE 10
5
T-Bar Row
2
4-6 reps
RPE 10
6
Chest Supported Row (Machine)
1
4-6 reps
RPE 10
7
Single Arm Pushdown
2
4-8 reps
RPE 10
8
Preacher Curl (Dumbbell)
2
4-8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
4-6 reps
RPE 10
2
Pec Deck (Machine)
1
4-8 reps
RPE 10
3
Shoulder Press (Machine)
2
4-6 reps
RPE 10
4
Lateral Raise (Cable)
2
4-8 reps
RPE 10
5
T-Bar Row
2
4-6 reps
RPE 10
6
Chest Supported Row (Machine)
1
4-6 reps
RPE 10
7
Single Arm Pushdown
2
4-8 reps
RPE 10
8
Preacher Curl (Dumbbell)
2
4-8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
4-6 reps
RPE 10
2
Pec Deck (Machine)
1
4-8 reps
RPE 10
3
Shoulder Press (Machine)
2
4-6 reps
RPE 10
4
Lateral Raise (Cable)
2
4-8 reps
RPE 10
5
T-Bar Row
2
4-6 reps
RPE 10
6
Chest Supported Row (Machine)
1
4-6 reps
RPE 10
7
Single Arm Pushdown
2
4-8 reps
RPE 10
8
Preacher Curl (Dumbbell)
2
4-8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
4-6 reps
RPE 10
2
Pec Deck (Machine)
1
4-8 reps
RPE 10
3
Shoulder Press (Machine)
2
4-6 reps
RPE 10
4
Lateral Raise (Cable)
2
4-8 reps
RPE 10
5
T-Bar Row
2
4-6 reps
RPE 10
6
Chest Supported Row (Machine)
1
4-6 reps
RPE 10
7
Single Arm Pushdown
2
4-8 reps
RPE 10
8
Preacher Curl (Dumbbell)
2
4-8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
2
4-6 reps
RPE 10
2
Leg Extension
2
4-8 reps
RPE 10
3
Romanian Deadlift (Barbell)
1
4-6 reps
RPE 10
4
Leg Curl
1
4-8 reps
RPE 10
5
Hip Abductor (Machine)
2
4-8 reps
RPE 10
6
Hip Adductor (Machine)
1
4-8 reps
RPE 10
7
Calf Raise (Machine)
2
6-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
2
4-6 reps
RPE 10
2
Leg Extension
2
4-8 reps
RPE 10
3
Romanian Deadlift (Barbell)
1
4-6 reps
RPE 10
4
Leg Curl
1
4-8 reps
RPE 10
5
Hip Abductor (Machine)
2
4-8 reps
RPE 10
6
Hip Adductor (Machine)
1
4-8 reps
RPE 10
7
Calf Raise (Machine)
2
6-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
2
4-6 reps
RPE 10
2
Leg Extension
2
4-8 reps
RPE 10
3
Romanian Deadlift (Barbell)
1
4-6 reps
RPE 10
4
Leg Curl
1
4-8 reps
RPE 10
5
Hip Abductor (Machine)
2
4-8 reps
RPE 10
6
Hip Adductor (Machine)
1
4-8 reps
RPE 10
7
Calf Raise (Machine)
2
6-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
2
4-6 reps
RPE 10
2
Leg Extension
2
4-8 reps
RPE 10
3
Romanian Deadlift (Barbell)
1
4-6 reps
RPE 10
4
Leg Curl
1
4-8 reps
RPE 10
5
Hip Abductor (Machine)
2
4-8 reps
RPE 10
6
Hip Adductor (Machine)
1
4-8 reps
RPE 10
7
Calf Raise (Machine)
2
6-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
2
4-6 reps
RPE 10
2
Leg Extension
2
4-8 reps
RPE 10
3
Romanian Deadlift (Barbell)
1
4-6 reps
RPE 10
4
Leg Curl
1
4-8 reps
RPE 10
5
Hip Abductor (Machine)
2
4-8 reps
RPE 10
6
Hip Adductor (Machine)
1
4-8 reps
RPE 10
7
Calf Raise (Machine)
2
6-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
2
4-6 reps
RPE 10
2
Leg Extension
2
4-8 reps
RPE 10
3
Romanian Deadlift (Barbell)
1
4-6 reps
RPE 10
4
Leg Curl
1
4-8 reps
RPE 10
5
Hip Abductor (Machine)
2
4-8 reps
RPE 10
6
Hip Adductor (Machine)
1
4-8 reps
RPE 10
7
Calf Raise (Machine)
2
6-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
2
4-6 reps
RPE 10
2
Leg Extension
2
4-8 reps
RPE 10
3
Romanian Deadlift (Barbell)
1
4-6 reps
RPE 10
4
Leg Curl
1
4-8 reps
RPE 10
5
Hip Abductor (Machine)
2
4-8 reps
RPE 10
6
Hip Adductor (Machine)
1
4-8 reps
RPE 10
7
Calf Raise (Machine)
2
6-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
2
4-6 reps
RPE 10
2
Leg Extension
2
4-8 reps
RPE 10
3
Romanian Deadlift (Barbell)
1
4-6 reps
RPE 10
4
Leg Curl
1
4-8 reps
RPE 10
5
Hip Abductor (Machine)
2
4-8 reps
RPE 10
6
Hip Adductor (Machine)
1
4-8 reps
RPE 10
7
Calf Raise (Machine)
2
6-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
2
4-6 reps
RPE 10
2
Leg Extension
2
4-8 reps
RPE 10
3
Romanian Deadlift (Barbell)
1
4-6 reps
RPE 10
4
Leg Curl
1
4-8 reps
RPE 10
5
Hip Abductor (Machine)
2
4-8 reps
RPE 10
6
Hip Adductor (Machine)
1
4-8 reps
RPE 10
7
Calf Raise (Machine)
2
6-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
2
4-6 reps
RPE 10
2
Leg Extension
2
4-8 reps
RPE 10
3
Romanian Deadlift (Barbell)
1
4-6 reps
RPE 10
4
Leg Curl
1
4-8 reps
RPE 10
5
Hip Abductor (Machine)
2
4-8 reps
RPE 10
6
Hip Adductor (Machine)
1
4-8 reps
RPE 10
7
Calf Raise (Machine)
2
6-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
2
4-6 reps
RPE 10
2
Leg Extension
2
4-8 reps
RPE 10
3
Romanian Deadlift (Barbell)
1
4-6 reps
RPE 10
4
Leg Curl
1
4-8 reps
RPE 10
5
Hip Abductor (Machine)
2
4-8 reps
RPE 10
6
Hip Adductor (Machine)
1
4-8 reps
RPE 10
7
Calf Raise (Machine)
2
6-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
2
4-6 reps
RPE 10
2
Leg Extension
2
4-8 reps
RPE 10
3
Romanian Deadlift (Barbell)
1
4-6 reps
RPE 10
4
Leg Curl
1
4-8 reps
RPE 10
5
Hip Abductor (Machine)
2
4-8 reps
RPE 10
6
Hip Adductor (Machine)
1
4-8 reps
RPE 10
7
Calf Raise (Machine)
2
6-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
2
4-6 reps
RPE 10
2
Leg Extension
2
4-8 reps
RPE 10
3
Romanian Deadlift (Barbell)
1
4-6 reps
RPE 10
4
Leg Curl
1
4-8 reps
RPE 10
5
Hip Abductor (Machine)
2
4-8 reps
RPE 10
6
Hip Adductor (Machine)
1
4-8 reps
RPE 10
7
Calf Raise (Machine)
2
6-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
2
4-6 reps
RPE 10
2
Leg Extension
2
4-8 reps
RPE 10
3
Romanian Deadlift (Barbell)
1
4-6 reps
RPE 10
4
Leg Curl
1
4-8 reps
RPE 10
5
Hip Abductor (Machine)
2
4-8 reps
RPE 10
6
Hip Adductor (Machine)
1
4-8 reps
RPE 10
7
Calf Raise (Machine)
2
6-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
2
4-6 reps
RPE 10
2
Leg Extension
2
4-8 reps
RPE 10
3
Romanian Deadlift (Barbell)
1
4-6 reps
RPE 10
4
Leg Curl
1
4-8 reps
RPE 10
5
Hip Abductor (Machine)
2
4-8 reps
RPE 10
6
Hip Adductor (Machine)
1
4-8 reps
RPE 10
7
Calf Raise (Machine)
2
6-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
2
4-6 reps
RPE 10
2
Leg Extension
2
4-8 reps
RPE 10
3
Romanian Deadlift (Barbell)
1
4-6 reps
RPE 10
4
Leg Curl
1
4-8 reps
RPE 10
5
Hip Abductor (Machine)
2
4-8 reps
RPE 10
6
Hip Adductor (Machine)
1
4-8 reps
RPE 10
7
Calf Raise (Machine)
2
6-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
2
4-6 reps
RPE 10
2
Leg Extension
2
4-8 reps
RPE 10
3
Romanian Deadlift (Barbell)
1
4-6 reps
RPE 10
4
Leg Curl
1
4-8 reps
RPE 10
5
Hip Abductor (Machine)
2
4-8 reps
RPE 10
6
Hip Adductor (Machine)
1
4-8 reps
RPE 10
7
Calf Raise (Machine)
2
6-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
2
4-6 reps
RPE 10
2
Leg Extension
2
4-8 reps
RPE 10
3
Romanian Deadlift (Barbell)
1
4-6 reps
RPE 10
4
Leg Curl
1
4-8 reps
RPE 10
5
Hip Abductor (Machine)
2
4-8 reps
RPE 10
6
Hip Adductor (Machine)
1
4-8 reps
RPE 10
7
Calf Raise (Machine)
2
6-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
2
4-6 reps
RPE 10
2
Lat Pulldown
2
4-8 reps
RPE 10
3
Chest Press (Machine)
2
4-6 reps
RPE 10
4
Lateral Raise (Cable)
2
4-8 reps
RPE 10
5
JM Press
2
4-6 reps
RPE 10
6
Bayesian Curl
1
4-8 reps
RPE 10
7
Incline Hammer Curl (Dumbbell)
1
4-8 reps
RPE 10
8
Wrist Curls
1
6-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
2
4-6 reps
RPE 10
2
Lat Pulldown
2
4-8 reps
RPE 10
3
Chest Press (Machine)
2
4-6 reps
RPE 10
4
Lateral Raise (Cable)
2
4-8 reps
RPE 10
5
JM Press
2
4-6 reps
RPE 10
6
Bayesian Curl
1
4-8 reps
RPE 10
7
Incline Hammer Curl (Dumbbell)
1
4-8 reps
RPE 10
8
Wrist Curls
1
6-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
2
4-6 reps
RPE 10
2
Lat Pulldown
2
4-8 reps
RPE 10
3
Chest Press (Machine)
2
4-6 reps
RPE 10
4
Lateral Raise (Cable)
2
4-8 reps
RPE 10
5
JM Press
2
4-6 reps
RPE 10
6
Bayesian Curl
1
4-8 reps
RPE 10
7
Incline Hammer Curl (Dumbbell)
1
4-8 reps
RPE 10
8
Wrist Curls
1
6-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
2
4-6 reps
RPE 10
2
Lat Pulldown
2
4-8 reps
RPE 10
3
Chest Press (Machine)
2
4-6 reps
RPE 10
4
Lateral Raise (Cable)
2
4-8 reps
RPE 10
5
JM Press
2
4-6 reps
RPE 10
6
Bayesian Curl
1
4-8 reps
RPE 10
7
Incline Hammer Curl (Dumbbell)
1
4-8 reps
RPE 10
8
Wrist Curls
1
6-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
2
4-6 reps
RPE 10
2
Lat Pulldown
2
4-8 reps
RPE 10
3
Chest Press (Machine)
2
4-6 reps
RPE 10
4
Lateral Raise (Cable)
2
4-8 reps
RPE 10
5
JM Press
2
4-6 reps
RPE 10
6
Bayesian Curl
1
4-8 reps
RPE 10
7
Incline Hammer Curl (Dumbbell)
1
4-8 reps
RPE 10
8
Wrist Curls
1
6-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
2
4-6 reps
RPE 10
2
Lat Pulldown
2
4-8 reps
RPE 10
3
Chest Press (Machine)
2
4-6 reps
RPE 10
4
Lateral Raise (Cable)
2
4-8 reps
RPE 10
5
JM Press
2
4-6 reps
RPE 10
6
Bayesian Curl
1
4-8 reps
RPE 10
7
Incline Hammer Curl (Dumbbell)
1
4-8 reps
RPE 10
8
Wrist Curls
1
6-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
2
4-6 reps
RPE 10
2
Lat Pulldown
2
4-8 reps
RPE 10
3
Chest Press (Machine)
2
4-6 reps
RPE 10
4
Lateral Raise (Cable)
2
4-8 reps
RPE 10
5
JM Press
2
4-6 reps
RPE 10
6
Bayesian Curl
1
4-8 reps
RPE 10
7
Incline Hammer Curl (Dumbbell)
1
4-8 reps
RPE 10
8
Wrist Curls
1
6-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
2
4-6 reps
RPE 10
2
Lat Pulldown
2
4-8 reps
RPE 10
3
Chest Press (Machine)
2
4-6 reps
RPE 10
4
Lateral Raise (Cable)
2
4-8 reps
RPE 10
5
JM Press
2
4-6 reps
RPE 10
6
Bayesian Curl
1
4-8 reps
RPE 10
7
Incline Hammer Curl (Dumbbell)
1
4-8 reps
RPE 10
8
Wrist Curls
1
6-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
2
4-6 reps
RPE 10
2
Lat Pulldown
2
4-8 reps
RPE 10
3
Chest Press (Machine)
2
4-6 reps
RPE 10
4
Lateral Raise (Cable)
2
4-8 reps
RPE 10
5
JM Press
2
4-6 reps
RPE 10
6
Bayesian Curl
1
4-8 reps
RPE 10
7
Incline Hammer Curl (Dumbbell)
1
4-8 reps
RPE 10
8
Wrist Curls
1
6-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
2
4-6 reps
RPE 10
2
Lat Pulldown
2
4-8 reps
RPE 10
3
Chest Press (Machine)
2
4-6 reps
RPE 10
4
Lateral Raise (Cable)
2
4-8 reps
RPE 10
5
JM Press
2
4-6 reps
RPE 10
6
Bayesian Curl
1
4-8 reps
RPE 10
7
Incline Hammer Curl (Dumbbell)
1
4-8 reps
RPE 10
8
Wrist Curls
1
6-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
2
4-6 reps
RPE 10
2
Lat Pulldown
2
4-8 reps
RPE 10
3
Chest Press (Machine)
2
4-6 reps
RPE 10
4
Lateral Raise (Cable)
2
4-8 reps
RPE 10
5
JM Press
2
4-6 reps
RPE 10
6
Bayesian Curl
1
4-8 reps
RPE 10
7
Incline Hammer Curl (Dumbbell)
1
4-8 reps
RPE 10
8
Wrist Curls
1
6-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
2
4-6 reps
RPE 10
2
Lat Pulldown
2
4-8 reps
RPE 10
3
Chest Press (Machine)
2
4-6 reps
RPE 10
4
Lateral Raise (Cable)
2
4-8 reps
RPE 10
5
JM Press
2
4-6 reps
RPE 10
6
Bayesian Curl
1
4-8 reps
RPE 10
7
Incline Hammer Curl (Dumbbell)
1
4-8 reps
RPE 10
8
Wrist Curls
1
6-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
2
4-6 reps
RPE 10
2
Lat Pulldown
2
4-8 reps
RPE 10
3
Chest Press (Machine)
2
4-6 reps
RPE 10
4
Lateral Raise (Cable)
2
4-8 reps
RPE 10
5
JM Press
2
4-6 reps
RPE 10
6
Bayesian Curl
1
4-8 reps
RPE 10
7
Incline Hammer Curl (Dumbbell)
1
4-8 reps
RPE 10
8
Wrist Curls
1
6-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
2
4-6 reps
RPE 10
2
Lat Pulldown
2
4-8 reps
RPE 10
3
Chest Press (Machine)
2
4-6 reps
RPE 10
4
Lateral Raise (Cable)
2
4-8 reps
RPE 10
5
JM Press
2
4-6 reps
RPE 10
6
Bayesian Curl
1
4-8 reps
RPE 10
7
Incline Hammer Curl (Dumbbell)
1
4-8 reps
RPE 10
8
Wrist Curls
1
6-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
2
4-6 reps
RPE 10
2
Lat Pulldown
2
4-8 reps
RPE 10
3
Chest Press (Machine)
2
4-6 reps
RPE 10
4
Lateral Raise (Cable)
2
4-8 reps
RPE 10
5
JM Press
2
4-6 reps
RPE 10
6
Bayesian Curl
1
4-8 reps
RPE 10
7
Incline Hammer Curl (Dumbbell)
1
4-8 reps
RPE 10
8
Wrist Curls
1
6-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
2
4-6 reps
RPE 10
2
Lat Pulldown
2
4-8 reps
RPE 10
3
Chest Press (Machine)
2
4-6 reps
RPE 10
4
Lateral Raise (Cable)
2
4-8 reps
RPE 10
5
JM Press
2
4-6 reps
RPE 10
6
Bayesian Curl
1
4-8 reps
RPE 10
7
Incline Hammer Curl (Dumbbell)
1
4-8 reps
RPE 10
8
Wrist Curls
1
6-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
2
4-6 reps
RPE 10
2
Lat Pulldown
2
4-8 reps
RPE 10
3
Chest Press (Machine)
2
4-6 reps
RPE 10
4
Lateral Raise (Cable)
2
4-8 reps
RPE 10
5
JM Press
2
4-6 reps
RPE 10
6
Bayesian Curl
1
4-8 reps
RPE 10
7
Incline Hammer Curl (Dumbbell)
1
4-8 reps
RPE 10
8
Wrist Curls
1
6-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
2
4-6 reps
RPE 10
2
Lat Pulldown
2
4-8 reps
RPE 10
3
Chest Press (Machine)
2
4-6 reps
RPE 10
4
Lateral Raise (Cable)
2
4-8 reps
RPE 10
5
JM Press
2
4-6 reps
RPE 10
6
Bayesian Curl
1
4-8 reps
RPE 10
7
Incline Hammer Curl (Dumbbell)
1
4-8 reps
RPE 10
8
Wrist Curls
1
6-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
4-6 reps
RPE 10
2
Lying Leg Curl
2
4-8 reps
RPE 10
3
Leg Press (45 Degrees)
1
4-6 reps
RPE 10
4
Leg Extension
1
4-8 reps
RPE 10
5
Hip Adductor (Machine)
2
4-8 reps
RPE 10
6
Hip Abductor (Machine)
1
4-8 reps
RPE 10
7
Calf Raise (Machine)
2
6-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
4-6 reps
RPE 10
2
Lying Leg Curl
2
4-8 reps
RPE 10
3
Leg Press (45 Degrees)
1
4-6 reps
RPE 10
4
Leg Extension
1
4-8 reps
RPE 10
5
Hip Adductor (Machine)
2
4-8 reps
RPE 10
6
Hip Abductor (Machine)
1
4-8 reps
RPE 10
7
Calf Raise (Machine)
2
6-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
4-6 reps
RPE 10
2
Lying Leg Curl
2
4-8 reps
RPE 10
3
Leg Press (45 Degrees)
1
4-6 reps
RPE 10
4
Leg Extension
1
4-8 reps
RPE 10
5
Hip Adductor (Machine)
2
4-8 reps
RPE 10
6
Hip Abductor (Machine)
1
4-8 reps
RPE 10
7
Calf Raise (Machine)
2
6-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
4-6 reps
RPE 10
2
Lying Leg Curl
2
4-8 reps
RPE 10
3
Leg Press (45 Degrees)
1
4-6 reps
RPE 10
4
Leg Extension
1
4-8 reps
RPE 10
5
Hip Adductor (Machine)
2
4-8 reps
RPE 10
6
Hip Abductor (Machine)
1
4-8 reps
RPE 10
7
Calf Raise (Machine)
2
6-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
4-6 reps
RPE 10
2
Lying Leg Curl
2
4-8 reps
RPE 10
3
Leg Press (45 Degrees)
1
4-6 reps
RPE 10
4
Leg Extension
1
4-8 reps
RPE 10
5
Hip Adductor (Machine)
2
4-8 reps
RPE 10
6
Hip Abductor (Machine)
1
4-8 reps
RPE 10
7
Calf Raise (Machine)
2
6-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
4-6 reps
RPE 10
2
Lying Leg Curl
2
4-8 reps
RPE 10
3
Leg Press (45 Degrees)
1
4-6 reps
RPE 10
4
Leg Extension
1
4-8 reps
RPE 10
5
Hip Adductor (Machine)
2
4-8 reps
RPE 10
6
Hip Abductor (Machine)
1
4-8 reps
RPE 10
7
Calf Raise (Machine)
2
6-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
4-6 reps
RPE 10
2
Lying Leg Curl
2
4-8 reps
RPE 10
3
Leg Press (45 Degrees)
1
4-6 reps
RPE 10
4
Leg Extension
1
4-8 reps
RPE 10
5
Hip Adductor (Machine)
2
4-8 reps
RPE 10
6
Hip Abductor (Machine)
1
4-8 reps
RPE 10
7
Calf Raise (Machine)
2
6-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
4-6 reps
RPE 10
2
Lying Leg Curl
2
4-8 reps
RPE 10
3
Leg Press (45 Degrees)
1
4-6 reps
RPE 10
4
Leg Extension
1
4-8 reps
RPE 10
5
Hip Adductor (Machine)
2
4-8 reps
RPE 10
6
Hip Abductor (Machine)
1
4-8 reps
RPE 10
7
Calf Raise (Machine)
2
6-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
4-6 reps
RPE 10
2
Lying Leg Curl
2
4-8 reps
RPE 10
3
Leg Press (45 Degrees)
1
4-6 reps
RPE 10
4
Leg Extension
1
4-8 reps
RPE 10
5
Hip Adductor (Machine)
2
4-8 reps
RPE 10
6
Hip Abductor (Machine)
1
4-8 reps
RPE 10
7
Calf Raise (Machine)
2
6-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
4-6 reps
RPE 10
2
Lying Leg Curl
2
4-8 reps
RPE 10
3
Leg Press (45 Degrees)
1
4-6 reps
RPE 10
4
Leg Extension
1
4-8 reps
RPE 10
5
Hip Adductor (Machine)
2
4-8 reps
RPE 10
6
Hip Abductor (Machine)
1
4-8 reps
RPE 10
7
Calf Raise (Machine)
2
6-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
4-6 reps
RPE 10
2
Lying Leg Curl
2
4-8 reps
RPE 10
3
Leg Press (45 Degrees)
1
4-6 reps
RPE 10
4
Leg Extension
1
4-8 reps
RPE 10
5
Hip Adductor (Machine)
2
4-8 reps
RPE 10
6
Hip Abductor (Machine)
1
4-8 reps
RPE 10
7
Calf Raise (Machine)
2
6-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
4-6 reps
RPE 10
2
Lying Leg Curl
2
4-8 reps
RPE 10
3
Leg Press (45 Degrees)
1
4-6 reps
RPE 10
4
Leg Extension
1
4-8 reps
RPE 10
5
Hip Adductor (Machine)
2
4-8 reps
RPE 10
6
Hip Abductor (Machine)
1
4-8 reps
RPE 10
7
Calf Raise (Machine)
2
6-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
4-6 reps
RPE 10
2
Lying Leg Curl
2
4-8 reps
RPE 10
3
Leg Press (45 Degrees)
1
4-6 reps
RPE 10
4
Leg Extension
1
4-8 reps
RPE 10
5
Hip Adductor (Machine)
2
4-8 reps
RPE 10
6
Hip Abductor (Machine)
1
4-8 reps
RPE 10
7
Calf Raise (Machine)
2
6-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
4-6 reps
RPE 10
2
Lying Leg Curl
2
4-8 reps
RPE 10
3
Leg Press (45 Degrees)
1
4-6 reps
RPE 10
4
Leg Extension
1
4-8 reps
RPE 10
5
Hip Adductor (Machine)
2
4-8 reps
RPE 10
6
Hip Abductor (Machine)
1
4-8 reps
RPE 10
7
Calf Raise (Machine)
2
6-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
4-6 reps
RPE 10
2
Lying Leg Curl
2
4-8 reps
RPE 10
3
Leg Press (45 Degrees)
1
4-6 reps
RPE 10
4
Leg Extension
1
4-8 reps
RPE 10
5
Hip Adductor (Machine)
2
4-8 reps
RPE 10
6
Hip Abductor (Machine)
1
4-8 reps
RPE 10
7
Calf Raise (Machine)
2
6-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
4-6 reps
RPE 10
2
Lying Leg Curl
2
4-8 reps
RPE 10
3
Leg Press (45 Degrees)
1
4-6 reps
RPE 10
4
Leg Extension
1
4-8 reps
RPE 10
5
Hip Adductor (Machine)
2
4-8 reps
RPE 10
6
Hip Abductor (Machine)
1
4-8 reps
RPE 10
7
Calf Raise (Machine)
2
6-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
4-6 reps
RPE 10
2
Lying Leg Curl
2
4-8 reps
RPE 10
3
Leg Press (45 Degrees)
1
4-6 reps
RPE 10
4
Leg Extension
1
4-8 reps
RPE 10
5
Hip Adductor (Machine)
2
4-8 reps
RPE 10
6
Hip Abductor (Machine)
1
4-8 reps
RPE 10
7
Calf Raise (Machine)
2
6-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
4-6 reps
RPE 10
2
Lying Leg Curl
2
4-8 reps
RPE 10
3
Leg Press (45 Degrees)
1
4-6 reps
RPE 10
4
Leg Extension
1
4-8 reps
RPE 10
5
Hip Adductor (Machine)
2
4-8 reps
RPE 10
6
Hip Abductor (Machine)
1
4-8 reps
RPE 10
7
Calf Raise (Machine)
2
6-10 reps
RPE 10
Week 1
1 / 18 Weeks
Day 2
1
Leg Press (45 Degrees)
2 Sets
4-6 Reps
@10
2
Leg Extension
2 Sets
4-8 Reps
@10
3
Romanian Deadlift (Barbell)
1 Set
4-6 Reps
@10
4
Leg Curl
1 Set
4-8 Reps
@10
5
Hip Abductor (Machine)
2 Sets
4-8 Reps
@10
6
Hip Adductor (Machine)
1 Set
4-8 Reps
@10
7
Calf Raise (Machine)
2 Sets
6-10 Reps
@10
Day 1
1
Incline Chest Press (Machine)
2 Sets
4-6 Reps
@10
2
Pec Deck (Machine)
1 Set
4-8 Reps
@10
3
Shoulder Press (Machine)
2 Sets
4-6 Reps
@10
4
Lateral Raise (Cable)
2 Sets
4-8 Reps
@10
5
T-Bar Row
2 Sets
4-6 Reps
@10
6
Chest Supported Row (Machine)
1 Set
4-6 Reps
@10
7
Single Arm Pushdown
2 Sets
4-8 Reps
@10
8
Preacher Curl (Dumbbell)
2 Sets
4-8 Reps
@10
Day 3
1
T-Bar Row
2 Sets
4-6 Reps
@10
2
Lat Pulldown
2 Sets
4-8 Reps
@10
3
Chest Press (Machine)
2 Sets
4-6 Reps
@10
4
Lateral Raise (Cable)
2 Sets
4-8 Reps
@10
5
JM Press
2 Sets
4-6 Reps
@10
6
Bayesian Curl
1 Set
4-8 Reps
@10
7
Incline Hammer Curl (Dumbbell)
1 Set
4-8 Reps
@10
8
Wrist Curls
1 Set
6-10 Reps
@10
Day 4
1
Romanian Deadlift (Barbell)
2 Sets
4-6 Reps
@10
2
Lying Leg Curl
2 Sets
4-8 Reps
@10
3
Leg Press (45 Degrees)
1 Set
4-6 Reps
@10
4
Leg Extension
1 Set
4-8 Reps
@10
5
Hip Adductor (Machine)
2 Sets
4-8 Reps
@10
6
Hip Abductor (Machine)
1 Set
4-8 Reps
@10
7
Calf Raise (Machine)
2 Sets
6-10 Reps
@10