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BoostcampPNG

Upper Lower 4 Day Program

by Preston S.
1 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
    Aug 11, 2025 02:36
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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
4-6 reps
RPE 10
3
Shoulder Press (Machine)
2
4-6 reps
RPE 10
4
Lateral Raise (Cable)
2
4-6 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
4-6 reps
RPE 10
8
Preacher Curl (Dumbbell)
2
4-6 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
4-6 reps
RPE 10
3
Shoulder Press (Machine)
2
4-6 reps
RPE 10
4
Lateral Raise (Cable)
2
4-6 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
4-6 reps
RPE 10
8
Preacher Curl (Dumbbell)
2
4-6 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
4-6 reps
RPE 10
3
Shoulder Press (Machine)
2
4-6 reps
RPE 10
4
Lateral Raise (Cable)
2
4-6 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
4-6 reps
RPE 10
8
Preacher Curl (Dumbbell)
2
4-6 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
4-6 reps
RPE 10
3
Shoulder Press (Machine)
2
4-6 reps
RPE 10
4
Lateral Raise (Cable)
2
4-6 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
4-6 reps
RPE 10
8
Preacher Curl (Dumbbell)
2
4-6 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
4-6 reps
RPE 10
3
Shoulder Press (Machine)
2
4-6 reps
RPE 10
4
Lateral Raise (Cable)
2
4-6 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
4-6 reps
RPE 10
8
Preacher Curl (Dumbbell)
2
4-6 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
4-6 reps
RPE 10
3
Shoulder Press (Machine)
2
4-6 reps
RPE 10
4
Lateral Raise (Cable)
2
4-6 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
4-6 reps
RPE 10
8
Preacher Curl (Dumbbell)
2
4-6 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
4-6 reps
RPE 10
3
Shoulder Press (Machine)
2
4-6 reps
RPE 10
4
Lateral Raise (Cable)
2
4-6 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
4-6 reps
RPE 10
8
Preacher Curl (Dumbbell)
2
4-6 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
4-6 reps
RPE 10
3
Shoulder Press (Machine)
2
4-6 reps
RPE 10
4
Lateral Raise (Cable)
2
4-6 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
4-6 reps
RPE 10
8
Preacher Curl (Dumbbell)
2
4-6 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
4-6 reps
RPE 10
3
Shoulder Press (Machine)
2
4-6 reps
RPE 10
4
Lateral Raise (Cable)
2
4-6 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
4-6 reps
RPE 10
8
Preacher Curl (Dumbbell)
2
4-6 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
4-6 reps
RPE 10
3
Shoulder Press (Machine)
2
4-6 reps
RPE 10
4
Lateral Raise (Cable)
2
4-6 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
4-6 reps
RPE 10
8
Preacher Curl (Dumbbell)
2
4-6 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
4-6 reps
RPE 10
3
Shoulder Press (Machine)
2
4-6 reps
RPE 10
4
Lateral Raise (Cable)
2
4-6 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
4-6 reps
RPE 10
8
Preacher Curl (Dumbbell)
2
4-6 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
4-6 reps
RPE 10
3
Shoulder Press (Machine)
2
4-6 reps
RPE 10
4
Lateral Raise (Cable)
2
4-6 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
4-6 reps
RPE 10
8
Preacher Curl (Dumbbell)
2
4-6 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
4-6 reps
RPE 10
3
Shoulder Press (Machine)
2
4-6 reps
RPE 10
4
Lateral Raise (Cable)
2
4-6 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
4-6 reps
RPE 10
8
Preacher Curl (Dumbbell)
2
4-6 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
4-6 reps
RPE 10
3
Shoulder Press (Machine)
2
4-6 reps
RPE 10
4
Lateral Raise (Cable)
2
4-6 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
4-6 reps
RPE 10
8
Preacher Curl (Dumbbell)
2
4-6 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
4-6 reps
RPE 10
3
Shoulder Press (Machine)
2
4-6 reps
RPE 10
4
Lateral Raise (Cable)
2
4-6 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
4-6 reps
RPE 10
8
Preacher Curl (Dumbbell)
2
4-6 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
4-6 reps
RPE 10
3
Shoulder Press (Machine)
2
4-6 reps
RPE 10
4
Lateral Raise (Cable)
2
4-6 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
4-6 reps
RPE 10
8
Preacher Curl (Dumbbell)
2
4-6 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
4-6 reps
RPE 10
3
Shoulder Press (Machine)
2
4-6 reps
RPE 10
4
Lateral Raise (Cable)
2
4-6 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
4-6 reps
RPE 10
8
Preacher Curl (Dumbbell)
2
4-6 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
4-6 reps
RPE 10
3
Shoulder Press (Machine)
2
4-6 reps
RPE 10
4
Lateral Raise (Cable)
2
4-6 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
4-6 reps
RPE 10
8
Preacher Curl (Dumbbell)
2
4-6 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
2
4-6 reps
RPE 10
2
Leg Extension
2
4-6 reps
RPE 10
3
Romanian Deadlift (Barbell)
1
4-6 reps
RPE 10
4
Leg Curl
1
4-6 reps
RPE 10
5
Hip Abductor (Machine)
2
4-6 reps
RPE 10
6
Hip Adductor (Machine)
1
4-6 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
4-6 reps
RPE 10
3
Romanian Deadlift (Barbell)
1
4-6 reps
RPE 10
4
Leg Curl
1
4-6 reps
RPE 10
5
Hip Abductor (Machine)
2
4-6 reps
RPE 10
6
Hip Adductor (Machine)
1
4-6 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
4-6 reps
RPE 10
3
Romanian Deadlift (Barbell)
1
4-6 reps
RPE 10
4
Leg Curl
1
4-6 reps
RPE 10
5
Hip Abductor (Machine)
2
4-6 reps
RPE 10
6
Hip Adductor (Machine)
1
4-6 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
4-6 reps
RPE 10
3
Romanian Deadlift (Barbell)
1
4-6 reps
RPE 10
4
Leg Curl
1
4-6 reps
RPE 10
5
Hip Abductor (Machine)
2
4-6 reps
RPE 10
6
Hip Adductor (Machine)
1
4-6 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
4-6 reps
RPE 10
3
Romanian Deadlift (Barbell)
1
4-6 reps
RPE 10
4
Leg Curl
1
4-6 reps
RPE 10
5
Hip Abductor (Machine)
2
4-6 reps
RPE 10
6
Hip Adductor (Machine)
1
4-6 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
4-6 reps
RPE 10
3
Romanian Deadlift (Barbell)
1
4-6 reps
RPE 10
4
Leg Curl
1
4-6 reps
RPE 10
5
Hip Abductor (Machine)
2
4-6 reps
RPE 10
6
Hip Adductor (Machine)
1
4-6 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
4-6 reps
RPE 10
3
Romanian Deadlift (Barbell)
1
4-6 reps
RPE 10
4
Leg Curl
1
4-6 reps
RPE 10
5
Hip Abductor (Machine)
2
4-6 reps
RPE 10
6
Hip Adductor (Machine)
1
4-6 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
4-6 reps
RPE 10
3
Romanian Deadlift (Barbell)
1
4-6 reps
RPE 10
4
Leg Curl
1
4-6 reps
RPE 10
5
Hip Abductor (Machine)
2
4-6 reps
RPE 10
6
Hip Adductor (Machine)
1
4-6 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
4-6 reps
RPE 10
3
Romanian Deadlift (Barbell)
1
4-6 reps
RPE 10
4
Leg Curl
1
4-6 reps
RPE 10
5
Hip Abductor (Machine)
2
4-6 reps
RPE 10
6
Hip Adductor (Machine)
1
4-6 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
4-6 reps
RPE 10
3
Romanian Deadlift (Barbell)
1
4-6 reps
RPE 10
4
Leg Curl
1
4-6 reps
RPE 10
5
Hip Abductor (Machine)
2
4-6 reps
RPE 10
6
Hip Adductor (Machine)
1
4-6 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
4-6 reps
RPE 10
3
Romanian Deadlift (Barbell)
1
4-6 reps
RPE 10
4
Leg Curl
1
4-6 reps
RPE 10
5
Hip Abductor (Machine)
2
4-6 reps
RPE 10
6
Hip Adductor (Machine)
1
4-6 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
4-6 reps
RPE 10
3
Romanian Deadlift (Barbell)
1
4-6 reps
RPE 10
4
Leg Curl
1
4-6 reps
RPE 10
5
Hip Abductor (Machine)
2
4-6 reps
RPE 10
6
Hip Adductor (Machine)
1
4-6 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
4-6 reps
RPE 10
3
Romanian Deadlift (Barbell)
1
4-6 reps
RPE 10
4
Leg Curl
1
4-6 reps
RPE 10
5
Hip Abductor (Machine)
2
4-6 reps
RPE 10
6
Hip Adductor (Machine)
1
4-6 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
4-6 reps
RPE 10
3
Romanian Deadlift (Barbell)
1
4-6 reps
RPE 10
4
Leg Curl
1
4-6 reps
RPE 10
5
Hip Abductor (Machine)
2
4-6 reps
RPE 10
6
Hip Adductor (Machine)
1
4-6 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
4-6 reps
RPE 10
3
Romanian Deadlift (Barbell)
1
4-6 reps
RPE 10
4
Leg Curl
1
4-6 reps
RPE 10
5
Hip Abductor (Machine)
2
4-6 reps
RPE 10
6
Hip Adductor (Machine)
1
4-6 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
4-6 reps
RPE 10
3
Romanian Deadlift (Barbell)
1
4-6 reps
RPE 10
4
Leg Curl
1
4-6 reps
RPE 10
5
Hip Abductor (Machine)
2
4-6 reps
RPE 10
6
Hip Adductor (Machine)
1
4-6 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
4-6 reps
RPE 10
3
Romanian Deadlift (Barbell)
1
4-6 reps
RPE 10
4
Leg Curl
1
4-6 reps
RPE 10
5
Hip Abductor (Machine)
2
4-6 reps
RPE 10
6
Hip Adductor (Machine)
1
4-6 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
4-6 reps
RPE 10
3
Romanian Deadlift (Barbell)
1
4-6 reps
RPE 10
4
Leg Curl
1
4-6 reps
RPE 10
5
Hip Abductor (Machine)
2
4-6 reps
RPE 10
6
Hip Adductor (Machine)
1
4-6 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
4-6 reps
RPE 10
3
Chest Press (Machine)
2
4-6 reps
RPE 10
4
Lateral Raise (Cable)
2
4-6 reps
RPE 10
5
JM Press
2
4-6 reps
RPE 10
6
Bayesian Curl
1
4-6 reps
RPE 10
7
Incline Hammer Curl (Dumbbell)
1
4-6 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
4-6 reps
RPE 10
3
Chest Press (Machine)
2
4-6 reps
RPE 10
4
Lateral Raise (Cable)
2
4-6 reps
RPE 10
5
JM Press
2
4-6 reps
RPE 10
6
Bayesian Curl
1
4-6 reps
RPE 10
7
Incline Hammer Curl (Dumbbell)
1
4-6 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
4-6 reps
RPE 10
3
Chest Press (Machine)
2
4-6 reps
RPE 10
4
Lateral Raise (Cable)
2
4-6 reps
RPE 10
5
JM Press
2
4-6 reps
RPE 10
6
Bayesian Curl
1
4-6 reps
RPE 10
7
Incline Hammer Curl (Dumbbell)
1
4-6 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
4-6 reps
RPE 10
3
Chest Press (Machine)
2
4-6 reps
RPE 10
4
Lateral Raise (Cable)
2
4-6 reps
RPE 10
5
JM Press
2
4-6 reps
RPE 10
6
Bayesian Curl
1
4-6 reps
RPE 10
7
Incline Hammer Curl (Dumbbell)
1
4-6 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
4-6 reps
RPE 10
3
Chest Press (Machine)
2
4-6 reps
RPE 10
4
Lateral Raise (Cable)
2
4-6 reps
RPE 10
5
JM Press
2
4-6 reps
RPE 10
6
Bayesian Curl
1
4-6 reps
RPE 10
7
Incline Hammer Curl (Dumbbell)
1
4-6 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
4-6 reps
RPE 10
3
Chest Press (Machine)
2
4-6 reps
RPE 10
4
Lateral Raise (Cable)
2
4-6 reps
RPE 10
5
JM Press
2
4-6 reps
RPE 10
6
Bayesian Curl
1
4-6 reps
RPE 10
7
Incline Hammer Curl (Dumbbell)
1
4-6 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
4-6 reps
RPE 10
3
Chest Press (Machine)
2
4-6 reps
RPE 10
4
Lateral Raise (Cable)
2
4-6 reps
RPE 10
5
JM Press
2
4-6 reps
RPE 10
6
Bayesian Curl
1
4-6 reps
RPE 10
7
Incline Hammer Curl (Dumbbell)
1
4-6 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
4-6 reps
RPE 10
3
Chest Press (Machine)
2
4-6 reps
RPE 10
4
Lateral Raise (Cable)
2
4-6 reps
RPE 10
5
JM Press
2
4-6 reps
RPE 10
6
Bayesian Curl
1
4-6 reps
RPE 10
7
Incline Hammer Curl (Dumbbell)
1
4-6 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
4-6 reps
RPE 10
3
Chest Press (Machine)
2
4-6 reps
RPE 10
4
Lateral Raise (Cable)
2
4-6 reps
RPE 10
5
JM Press
2
4-6 reps
RPE 10
6
Bayesian Curl
1
4-6 reps
RPE 10
7
Incline Hammer Curl (Dumbbell)
1
4-6 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
4-6 reps
RPE 10
3
Chest Press (Machine)
2
4-6 reps
RPE 10
4
Lateral Raise (Cable)
2
4-6 reps
RPE 10
5
JM Press
2
4-6 reps
RPE 10
6
Bayesian Curl
1
4-6 reps
RPE 10
7
Incline Hammer Curl (Dumbbell)
1
4-6 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
4-6 reps
RPE 10
3
Chest Press (Machine)
2
4-6 reps
RPE 10
4
Lateral Raise (Cable)
2
4-6 reps
RPE 10
5
JM Press
2
4-6 reps
RPE 10
6
Bayesian Curl
1
4-6 reps
RPE 10
7
Incline Hammer Curl (Dumbbell)
1
4-6 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
4-6 reps
RPE 10
3
Chest Press (Machine)
2
4-6 reps
RPE 10
4
Lateral Raise (Cable)
2
4-6 reps
RPE 10
5
JM Press
2
4-6 reps
RPE 10
6
Bayesian Curl
1
4-6 reps
RPE 10
7
Incline Hammer Curl (Dumbbell)
1
4-6 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
4-6 reps
RPE 10
3
Chest Press (Machine)
2
4-6 reps
RPE 10
4
Lateral Raise (Cable)
2
4-6 reps
RPE 10
5
JM Press
2
4-6 reps
RPE 10
6
Bayesian Curl
1
4-6 reps
RPE 10
7
Incline Hammer Curl (Dumbbell)
1
4-6 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
4-6 reps
RPE 10
3
Chest Press (Machine)
2
4-6 reps
RPE 10
4
Lateral Raise (Cable)
2
4-6 reps
RPE 10
5
JM Press
2
4-6 reps
RPE 10
6
Bayesian Curl
1
4-6 reps
RPE 10
7
Incline Hammer Curl (Dumbbell)
1
4-6 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
4-6 reps
RPE 10
3
Chest Press (Machine)
2
4-6 reps
RPE 10
4
Lateral Raise (Cable)
2
4-6 reps
RPE 10
5
JM Press
2
4-6 reps
RPE 10
6
Bayesian Curl
1
4-6 reps
RPE 10
7
Incline Hammer Curl (Dumbbell)
1
4-6 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
4-6 reps
RPE 10
3
Chest Press (Machine)
2
4-6 reps
RPE 10
4
Lateral Raise (Cable)
2
4-6 reps
RPE 10
5
JM Press
2
4-6 reps
RPE 10
6
Bayesian Curl
1
4-6 reps
RPE 10
7
Incline Hammer Curl (Dumbbell)
1
4-6 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
4-6 reps
RPE 10
3
Chest Press (Machine)
2
4-6 reps
RPE 10
4
Lateral Raise (Cable)
2
4-6 reps
RPE 10
5
JM Press
2
4-6 reps
RPE 10
6
Bayesian Curl
1
4-6 reps
RPE 10
7
Incline Hammer Curl (Dumbbell)
1
4-6 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
4-6 reps
RPE 10
3
Chest Press (Machine)
2
4-6 reps
RPE 10
4
Lateral Raise (Cable)
2
4-6 reps
RPE 10
5
JM Press
2
4-6 reps
RPE 10
6
Bayesian Curl
1
4-6 reps
RPE 10
7
Incline Hammer Curl (Dumbbell)
1
4-6 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
4-6 reps
RPE 10
3
Leg Press (45 Degrees)
1
4-6 reps
RPE 10
4
Leg Extension
1
4-6 reps
RPE 10
5
Hip Adductor (Machine)
2
4-6 reps
RPE 10
6
Hip Abductor (Machine)
1
4-6 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
4-6 reps
RPE 10
3
Leg Press (45 Degrees)
1
4-6 reps
RPE 10
4
Leg Extension
1
4-6 reps
RPE 10
5
Hip Adductor (Machine)
2
4-6 reps
RPE 10
6
Hip Abductor (Machine)
1
4-6 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
4-6 reps
RPE 10
3
Leg Press (45 Degrees)
1
4-6 reps
RPE 10
4
Leg Extension
1
4-6 reps
RPE 10
5
Hip Adductor (Machine)
2
4-6 reps
RPE 10
6
Hip Abductor (Machine)
1
4-6 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
4-6 reps
RPE 10
3
Leg Press (45 Degrees)
1
4-6 reps
RPE 10
4
Leg Extension
1
4-6 reps
RPE 10
5
Hip Adductor (Machine)
2
4-6 reps
RPE 10
6
Hip Abductor (Machine)
1
4-6 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
4-6 reps
RPE 10
3
Leg Press (45 Degrees)
1
4-6 reps
RPE 10
4
Leg Extension
1
4-6 reps
RPE 10
5
Hip Adductor (Machine)
2
4-6 reps
RPE 10
6
Hip Abductor (Machine)
1
4-6 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
4-6 reps
RPE 10
3
Leg Press (45 Degrees)
1
4-6 reps
RPE 10
4
Leg Extension
1
4-6 reps
RPE 10
5
Hip Adductor (Machine)
2
4-6 reps
RPE 10
6
Hip Abductor (Machine)
1
4-6 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
4-6 reps
RPE 10
3
Leg Press (45 Degrees)
1
4-6 reps
RPE 10
4
Leg Extension
1
4-6 reps
RPE 10
5
Hip Adductor (Machine)
2
4-6 reps
RPE 10
6
Hip Abductor (Machine)
1
4-6 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
4-6 reps
RPE 10
3
Leg Press (45 Degrees)
1
4-6 reps
RPE 10
4
Leg Extension
1
4-6 reps
RPE 10
5
Hip Adductor (Machine)
2
4-6 reps
RPE 10
6
Hip Abductor (Machine)
1
4-6 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
4-6 reps
RPE 10
3
Leg Press (45 Degrees)
1
4-6 reps
RPE 10
4
Leg Extension
1
4-6 reps
RPE 10
5
Hip Adductor (Machine)
2
4-6 reps
RPE 10
6
Hip Abductor (Machine)
1
4-6 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
4-6 reps
RPE 10
3
Leg Press (45 Degrees)
1
4-6 reps
RPE 10
4
Leg Extension
1
4-6 reps
RPE 10
5
Hip Adductor (Machine)
2
4-6 reps
RPE 10
6
Hip Abductor (Machine)
1
4-6 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
4-6 reps
RPE 10
3
Leg Press (45 Degrees)
1
4-6 reps
RPE 10
4
Leg Extension
1
4-6 reps
RPE 10
5
Hip Adductor (Machine)
2
4-6 reps
RPE 10
6
Hip Abductor (Machine)
1
4-6 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
4-6 reps
RPE 10
3
Leg Press (45 Degrees)
1
4-6 reps
RPE 10
4
Leg Extension
1
4-6 reps
RPE 10
5
Hip Adductor (Machine)
2
4-6 reps
RPE 10
6
Hip Abductor (Machine)
1
4-6 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
4-6 reps
RPE 10
3
Leg Press (45 Degrees)
1
4-6 reps
RPE 10
4
Leg Extension
1
4-6 reps
RPE 10
5
Hip Adductor (Machine)
2
4-6 reps
RPE 10
6
Hip Abductor (Machine)
1
4-6 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
4-6 reps
RPE 10
3
Leg Press (45 Degrees)
1
4-6 reps
RPE 10
4
Leg Extension
1
4-6 reps
RPE 10
5
Hip Adductor (Machine)
2
4-6 reps
RPE 10
6
Hip Abductor (Machine)
1
4-6 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
4-6 reps
RPE 10
3
Leg Press (45 Degrees)
1
4-6 reps
RPE 10
4
Leg Extension
1
4-6 reps
RPE 10
5
Hip Adductor (Machine)
2
4-6 reps
RPE 10
6
Hip Abductor (Machine)
1
4-6 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
4-6 reps
RPE 10
3
Leg Press (45 Degrees)
1
4-6 reps
RPE 10
4
Leg Extension
1
4-6 reps
RPE 10
5
Hip Adductor (Machine)
2
4-6 reps
RPE 10
6
Hip Abductor (Machine)
1
4-6 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
4-6 reps
RPE 10
3
Leg Press (45 Degrees)
1
4-6 reps
RPE 10
4
Leg Extension
1
4-6 reps
RPE 10
5
Hip Adductor (Machine)
2
4-6 reps
RPE 10
6
Hip Abductor (Machine)
1
4-6 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
4-6 reps
RPE 10
3
Leg Press (45 Degrees)
1
4-6 reps
RPE 10
4
Leg Extension
1
4-6 reps
RPE 10
5
Hip Adductor (Machine)
2
4-6 reps
RPE 10
6
Hip Abductor (Machine)
1
4-6 reps
RPE 10
7
Calf Raise (Machine)
2
6-10 reps
RPE 10
Week 1
1 / 18 Weeks
Day 1
1
Incline Chest Press (Machine)
2 Sets
4-6 Reps
@10
2
Pec Deck (Machine)
1 Set
4-6 Reps
@10
3
Shoulder Press (Machine)
2 Sets
4-6 Reps
@10
4
Lateral Raise (Cable)
2 Sets
4-6 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
4-6 Reps
@10
8
Preacher Curl (Dumbbell)
2 Sets
4-6 Reps
@10
Day 2
1
Leg Press (45 Degrees)
2 Sets
4-6 Reps
@10
2
Leg Extension
2 Sets
4-6 Reps
@10
3
Romanian Deadlift (Barbell)
1 Set
4-6 Reps
@10
4
Leg Curl
1 Set
4-6 Reps
@10
5
Hip Abductor (Machine)
2 Sets
4-6 Reps
@10
6
Hip Adductor (Machine)
1 Set
4-6 Reps
@10
7
Calf Raise (Machine)
2 Sets
6-10 Reps
@10
Day 3
1
T-Bar Row
2 Sets
4-6 Reps
@10
2
Lat Pulldown
2 Sets
4-6 Reps
@10
3
Chest Press (Machine)
2 Sets
4-6 Reps
@10
4
Lateral Raise (Cable)
2 Sets
4-6 Reps
@10
5
JM Press
2 Sets
4-6 Reps
@10
6
Bayesian Curl
1 Set
4-6 Reps
@10
7
Incline Hammer Curl (Dumbbell)
1 Set
4-6 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
4-6 Reps
@10
3
Leg Press (45 Degrees)
1 Set
4-6 Reps
@10
4
Leg Extension
1 Set
4-6 Reps
@10
5
Hip Adductor (Machine)
2 Sets
4-6 Reps
@10
6
Hip Abductor (Machine)
1 Set
4-6 Reps
@10
7
Calf Raise (Machine)
2 Sets
6-10 Reps
@10