Program Description
Help beginners get muscle with 4 days of Upper/Lower Split. Monday : Upper Body Tuesday : Lower Body Wednesday : Rest Day Thursday : Upper Body Friday : Lower Body Saturday : Rest Day Sunday : Rest Day Every exercise that went to RPE 10 / Failure, should also use "Long-lengthened partial reps". Where you will do partial reps in the stretch part
Program Overview
- LevelBeginner, Novice
- GoalBodybuilding, Muscle & Sculpting
- EquipmentGarage Gym
- Program Length16 weeks
- Time Per Workout90 minutes
- CreatedNov 10, 2024 12:57
- Last EditedJun 18, 2025 11:46
Summary
The Basic Upper/Lower Split is a comprehensive 16-week program designed for those looking to build strength and muscle efficiently. With four training days each week, you'll alternate between upper and lower body workouts, focusing on compound and isolation movements that maximize muscle engagement. Each session incorporates supersets to enhance intensity and keep your heart rate up, ensuring a challenging yet rewarding experience. Perfect for any garage gym enthusiast, this program will help you achieve balanced development and improved performance in just four months. Get ready to transform your physique!
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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
WEEK 13
WEEK 14
WEEK 15
WEEK 16
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
1
12 reps
12 reps
RPE 9
RPE 10
1B
Chest Supported Row (Dumbbell)
3
1
12 reps
12 reps
RPE 9
RPE 10
2A
Incline Bench Press (Dumbbell)
3
1
12 reps
12 reps
RPE 9
RPE 10
2B
Seated Row (Cable)
3
1
12 reps
12 reps
RPE 9
RPE 10
3
Lateral Raise (Cable)
3
1
12 reps
12 reps
RPE 9
RPE 10
4A
Bayesian Curl
3
1
12 reps
12 reps
RPE 9
RPE 10
4B
Overhead Tricep Extension (Cable)
3
1
12 reps
12 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
1
12 reps
12 reps
RPE 9
RPE 10
1B
Chest Supported Row (Dumbbell)
3
1
12 reps
12 reps
RPE 9
RPE 10
2A
Incline Bench Press (Dumbbell)
3
1
12 reps
12 reps
RPE 9
RPE 10
2B
Seated Row (Cable)
3
1
12 reps
12 reps
RPE 9
RPE 10
3
Lateral Raise (Cable)
3
1
12 reps
12 reps
RPE 9
RPE 10
4A
Bayesian Curl
3
1
12 reps
12 reps
RPE 9
RPE 10
4B
Overhead Tricep Extension (Cable)
3
1
12 reps
12 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
1
12 reps
12 reps
RPE 9
RPE 10
1B
Chest Supported Row (Dumbbell)
3
1
12 reps
12 reps
RPE 9
RPE 10
2A
Incline Bench Press (Dumbbell)
3
1
12 reps
12 reps
RPE 9
RPE 10
2B
Seated Row (Cable)
3
1
12 reps
12 reps
RPE 9
RPE 10
3
Lateral Raise (Cable)
3
1
12 reps
12 reps
RPE 9
RPE 10
4A
Bayesian Curl
3
1
12 reps
12 reps
RPE 9
RPE 10
4B
Overhead Tricep Extension (Cable)
3
1
12 reps
12 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
1
12 reps
12 reps
RPE 9
RPE 10
1B
Chest Supported Row (Dumbbell)
3
1
12 reps
12 reps
RPE 9
RPE 10
2A
Incline Bench Press (Dumbbell)
3
1
12 reps
12 reps
RPE 9
RPE 10
2B
Seated Row (Cable)
3
1
12 reps
12 reps
RPE 9
RPE 10
3
Lateral Raise (Cable)
3
1
12 reps
12 reps
RPE 9
RPE 10
4A
Bayesian Curl
3
1
12 reps
12 reps
RPE 9
RPE 10
4B
Overhead Tricep Extension (Cable)
3
1
12 reps
12 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
1
12 reps
12 reps
RPE 9
RPE 10
1B
Chest Supported Row (Dumbbell)
3
1
12 reps
12 reps
RPE 9
RPE 10
2A
Incline Bench Press (Dumbbell)
3
1
12 reps
12 reps
RPE 9
RPE 10
2B
Seated Row (Cable)
3
1
12 reps
12 reps
RPE 9
RPE 10
3
Lateral Raise (Cable)
3
1
12 reps
12 reps
RPE 9
RPE 10
4A
Bayesian Curl
3
1
12 reps
12 reps
RPE 9
RPE 10
4B
Overhead Tricep Extension (Cable)
3
1
12 reps
12 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
1
12 reps
12 reps
RPE 9
RPE 10
1B
Chest Supported Row (Dumbbell)
3
1
12 reps
12 reps
RPE 9
RPE 10
2A
Incline Bench Press (Dumbbell)
3
1
12 reps
12 reps
RPE 9
RPE 10
2B
Seated Row (Cable)
3
1
12 reps
12 reps
RPE 9
RPE 10
3
Lateral Raise (Cable)
3
1
12 reps
12 reps
RPE 9
RPE 10
4A
Bayesian Curl
3
1
12 reps
12 reps
RPE 9
RPE 10
4B
Overhead Tricep Extension (Cable)
3
1
12 reps
12 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
1
12 reps
12 reps
RPE 9
RPE 10
1B
Chest Supported Row (Dumbbell)
3
1
12 reps
12 reps
RPE 9
RPE 10
2A
Incline Bench Press (Dumbbell)
3
1
12 reps
12 reps
RPE 9
RPE 10
2B
Seated Row (Cable)
3
1
12 reps
12 reps
RPE 9
RPE 10
3
Lateral Raise (Cable)
3
1
12 reps
12 reps
RPE 9
RPE 10
4A
Bayesian Curl
3
1
12 reps
12 reps
RPE 9
RPE 10
4B
Overhead Tricep Extension (Cable)
3
1
12 reps
12 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
1
12 reps
12 reps
RPE 9
RPE 10
1B
Chest Supported Row (Dumbbell)
3
1
12 reps
12 reps
RPE 9
RPE 10
2A
Incline Bench Press (Dumbbell)
3
1
12 reps
12 reps
RPE 9
RPE 10
2B
Seated Row (Cable)
3
1
12 reps
12 reps
RPE 9
RPE 10
3
Lateral Raise (Cable)
3
1
12 reps
12 reps
RPE 9
RPE 10
4A
Bayesian Curl
3
1
12 reps
12 reps
RPE 9
RPE 10
4B
Overhead Tricep Extension (Cable)
3
1
12 reps
12 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
1
12 reps
12 reps
RPE 9
RPE 10
1B
Chest Supported Row (Dumbbell)
3
1
12 reps
12 reps
RPE 9
RPE 10
2A
Incline Bench Press (Dumbbell)
3
1
12 reps
12 reps
RPE 9
RPE 10
2B
Seated Row (Cable)
3
1
12 reps
12 reps
RPE 9
RPE 10
3
Lateral Raise (Cable)
3
1
12 reps
12 reps
RPE 9
RPE 10
4A
Bayesian Curl
3
1
12 reps
12 reps
RPE 9
RPE 10
4B
Overhead Tricep Extension (Cable)
3
1
12 reps
12 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
1
12 reps
12 reps
RPE 9
RPE 10
1B
Chest Supported Row (Dumbbell)
3
1
12 reps
12 reps
RPE 9
RPE 10
2A
Incline Bench Press (Dumbbell)
3
1
12 reps
12 reps
RPE 9
RPE 10
2B
Seated Row (Cable)
3
1
12 reps
12 reps
RPE 9
RPE 10
3
Lateral Raise (Cable)
3
1
12 reps
12 reps
RPE 9
RPE 10
4A
Bayesian Curl
3
1
12 reps
12 reps
RPE 9
RPE 10
4B
Overhead Tricep Extension (Cable)
3
1
12 reps
12 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
1
12 reps
12 reps
RPE 9
RPE 10
1B
Chest Supported Row (Dumbbell)
3
1
12 reps
12 reps
RPE 9
RPE 10
2A
Incline Bench Press (Dumbbell)
3
1
12 reps
12 reps
RPE 9
RPE 10
2B
Seated Row (Cable)
3
1
12 reps
12 reps
RPE 9
RPE 10
3
Lateral Raise (Cable)
3
1
12 reps
12 reps
RPE 9
RPE 10
4A
Bayesian Curl
3
1
12 reps
12 reps
RPE 9
RPE 10
4B
Overhead Tricep Extension (Cable)
3
1
12 reps
12 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
1
12 reps
12 reps
RPE 9
RPE 10
1B
Chest Supported Row (Dumbbell)
3
1
12 reps
12 reps
RPE 9
RPE 10
2A
Incline Bench Press (Dumbbell)
3
1
12 reps
12 reps
RPE 9
RPE 10
2B
Seated Row (Cable)
3
1
12 reps
12 reps
RPE 9
RPE 10
3
Lateral Raise (Cable)
3
1
12 reps
12 reps
RPE 9
RPE 10
4A
Bayesian Curl
3
1
12 reps
12 reps
RPE 9
RPE 10
4B
Overhead Tricep Extension (Cable)
3
1
12 reps
12 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
1
12 reps
12 reps
RPE 9
RPE 10
1B
Chest Supported Row (Dumbbell)
3
1
12 reps
12 reps
RPE 9
RPE 10
2A
Incline Bench Press (Dumbbell)
3
1
12 reps
12 reps
RPE 9
RPE 10
2B
Seated Row (Cable)
3
1
12 reps
12 reps
RPE 9
RPE 10
3
Lateral Raise (Cable)
3
1
12 reps
12 reps
RPE 9
RPE 10
4A
Bayesian Curl
3
1
12 reps
12 reps
RPE 9
RPE 10
4B
Overhead Tricep Extension (Cable)
3
1
12 reps
12 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
1
12 reps
12 reps
RPE 9
RPE 10
1B
Chest Supported Row (Dumbbell)
3
1
12 reps
12 reps
RPE 9
RPE 10
2A
Incline Bench Press (Dumbbell)
3
1
12 reps
12 reps
RPE 9
RPE 10
2B
Seated Row (Cable)
3
1
12 reps
12 reps
RPE 9
RPE 10
3
Lateral Raise (Cable)
3
1
12 reps
12 reps
RPE 9
RPE 10
4A
Bayesian Curl
3
1
12 reps
12 reps
RPE 9
RPE 10
4B
Overhead Tricep Extension (Cable)
3
1
12 reps
12 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
1
12 reps
12 reps
RPE 9
RPE 10
1B
Chest Supported Row (Dumbbell)
3
1
12 reps
12 reps
RPE 9
RPE 10
2A
Incline Bench Press (Dumbbell)
3
1
12 reps
12 reps
RPE 9
RPE 10
2B
Seated Row (Cable)
3
1
12 reps
12 reps
RPE 9
RPE 10
3
Lateral Raise (Cable)
3
1
12 reps
12 reps
RPE 9
RPE 10
4A
Bayesian Curl
3
1
12 reps
12 reps
RPE 9
RPE 10
4B
Overhead Tricep Extension (Cable)
3
1
12 reps
12 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
1
12 reps
12 reps
RPE 9
RPE 10
1B
Chest Supported Row (Dumbbell)
3
1
12 reps
12 reps
RPE 9
RPE 10
2A
Incline Bench Press (Dumbbell)
3
1
12 reps
12 reps
RPE 9
RPE 10
2B
Seated Row (Cable)
3
1
12 reps
12 reps
RPE 9
RPE 10
3
Lateral Raise (Cable)
3
1
12 reps
12 reps
RPE 9
RPE 10
4A
Bayesian Curl
3
1
12 reps
12 reps
RPE 9
RPE 10
4B
Overhead Tricep Extension (Cable)
3
1
12 reps
12 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Front Squat (Dumbbell)
4
12 reps
RPE 9
1B
Romanian Deadlift (Dumbbell)
3
1
12 reps
12 reps
RPE 9
RPE 10
2A
Leg Extension
3
1
12 reps
12 reps
RPE 9
RPE 10
2B
Lying Leg Curl
3
1
12 reps
12 reps
RPE 9
RPE 10
3
Standing Calf Raise
2
1
12 reps
12 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Front Squat (Dumbbell)
4
12 reps
RPE 9
1B
Romanian Deadlift (Dumbbell)
3
1
12 reps
12 reps
RPE 9
RPE 10
2A
Leg Extension
3
1
12 reps
12 reps
RPE 9
RPE 10
2B
Lying Leg Curl
3
1
12 reps
12 reps
RPE 9
RPE 10
3
Standing Calf Raise
2
1
12 reps
12 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Front Squat (Dumbbell)
4
12 reps
RPE 9
1B
Romanian Deadlift (Dumbbell)
3
1
12 reps
12 reps
RPE 9
RPE 10
2A
Leg Extension
3
1
12 reps
12 reps
RPE 9
RPE 10
2B
Lying Leg Curl
3
1
12 reps
12 reps
RPE 9
RPE 10
3
Standing Calf Raise
2
1
12 reps
12 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Front Squat (Dumbbell)
4
12 reps
RPE 9
1B
Romanian Deadlift (Dumbbell)
3
1
12 reps
12 reps
RPE 9
RPE 10
2A
Leg Extension
3
1
12 reps
12 reps
RPE 9
RPE 10
2B
Lying Leg Curl
3
1
12 reps
12 reps
RPE 9
RPE 10
3
Standing Calf Raise
2
1
12 reps
12 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Front Squat (Dumbbell)
4
12 reps
RPE 9
1B
Romanian Deadlift (Dumbbell)
3
1
12 reps
12 reps
RPE 9
RPE 10
2A
Leg Extension
3
1
12 reps
12 reps
RPE 9
RPE 10
2B
Lying Leg Curl
3
1
12 reps
12 reps
RPE 9
RPE 10
3
Standing Calf Raise
2
1
12 reps
12 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Front Squat (Dumbbell)
4
12 reps
RPE 9
1B
Romanian Deadlift (Dumbbell)
3
1
12 reps
12 reps
RPE 9
RPE 10
2A
Leg Extension
3
1
12 reps
12 reps
RPE 9
RPE 10
2B
Lying Leg Curl
3
1
12 reps
12 reps
RPE 9
RPE 10
3
Standing Calf Raise
2
1
12 reps
12 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Front Squat (Dumbbell)
4
12 reps
RPE 9
1B
Romanian Deadlift (Dumbbell)
3
1
12 reps
12 reps
RPE 9
RPE 10
2A
Leg Extension
3
1
12 reps
12 reps
RPE 9
RPE 10
2B
Lying Leg Curl
3
1
12 reps
12 reps
RPE 9
RPE 10
3
Standing Calf Raise
2
1
12 reps
12 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Front Squat (Dumbbell)
4
12 reps
RPE 9
1B
Romanian Deadlift (Dumbbell)
3
1
12 reps
12 reps
RPE 9
RPE 10
2A
Leg Extension
3
1
12 reps
12 reps
RPE 9
RPE 10
2B
Lying Leg Curl
3
1
12 reps
12 reps
RPE 9
RPE 10
3
Standing Calf Raise
2
1
12 reps
12 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Front Squat (Dumbbell)
4
12 reps
RPE 9
1B
Romanian Deadlift (Dumbbell)
3
1
12 reps
12 reps
RPE 9
RPE 10
2A
Leg Extension
3
1
12 reps
12 reps
RPE 9
RPE 10
2B
Lying Leg Curl
3
1
12 reps
12 reps
RPE 9
RPE 10
3
Standing Calf Raise
2
1
12 reps
12 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Front Squat (Dumbbell)
4
12 reps
RPE 9
1B
Romanian Deadlift (Dumbbell)
3
1
12 reps
12 reps
RPE 9
RPE 10
2A
Leg Extension
3
1
12 reps
12 reps
RPE 9
RPE 10
2B
Lying Leg Curl
3
1
12 reps
12 reps
RPE 9
RPE 10
3
Standing Calf Raise
2
1
12 reps
12 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Front Squat (Dumbbell)
4
12 reps
RPE 9
1B
Romanian Deadlift (Dumbbell)
3
1
12 reps
12 reps
RPE 9
RPE 10
2A
Leg Extension
3
1
12 reps
12 reps
RPE 9
RPE 10
2B
Lying Leg Curl
3
1
12 reps
12 reps
RPE 9
RPE 10
3
Standing Calf Raise
2
1
12 reps
12 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Front Squat (Dumbbell)
4
12 reps
RPE 9
1B
Romanian Deadlift (Dumbbell)
3
1
12 reps
12 reps
RPE 9
RPE 10
2A
Leg Extension
3
1
12 reps
12 reps
RPE 9
RPE 10
2B
Lying Leg Curl
3
1
12 reps
12 reps
RPE 9
RPE 10
3
Standing Calf Raise
2
1
12 reps
12 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Front Squat (Dumbbell)
4
12 reps
RPE 9
1B
Romanian Deadlift (Dumbbell)
3
1
12 reps
12 reps
RPE 9
RPE 10
2A
Leg Extension
3
1
12 reps
12 reps
RPE 9
RPE 10
2B
Lying Leg Curl
3
1
12 reps
12 reps
RPE 9
RPE 10
3
Standing Calf Raise
2
1
12 reps
12 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Front Squat (Dumbbell)
4
12 reps
RPE 9
1B
Romanian Deadlift (Dumbbell)
3
1
12 reps
12 reps
RPE 9
RPE 10
2A
Leg Extension
3
1
12 reps
12 reps
RPE 9
RPE 10
2B
Lying Leg Curl
3
1
12 reps
12 reps
RPE 9
RPE 10
3
Standing Calf Raise
2
1
12 reps
12 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Front Squat (Dumbbell)
4
12 reps
RPE 9
1B
Romanian Deadlift (Dumbbell)
3
1
12 reps
12 reps
RPE 9
RPE 10
2A
Leg Extension
3
1
12 reps
12 reps
RPE 9
RPE 10
2B
Lying Leg Curl
3
1
12 reps
12 reps
RPE 9
RPE 10
3
Standing Calf Raise
2
1
12 reps
12 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Front Squat (Dumbbell)
4
12 reps
RPE 9
1B
Romanian Deadlift (Dumbbell)
3
1
12 reps
12 reps
RPE 9
RPE 10
2A
Leg Extension
3
1
12 reps
12 reps
RPE 9
RPE 10
2B
Lying Leg Curl
3
1
12 reps
12 reps
RPE 9
RPE 10
3
Standing Calf Raise
2
1
12 reps
12 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
1
12 reps
12 reps
RPE 9
RPE 10
1B
Chest Supported Row (Dumbbell)
3
1
12 reps
12 reps
RPE 9
RPE 10
2A
Incline Bench Press (Dumbbell)
3
1
12 reps
12 reps
RPE 9
RPE 10
2B
Seated Row (Cable)
3
1
12 reps
12 reps
RPE 9
RPE 10
3
Lateral Raise (Cable)
3
1
12 reps
12 reps
RPE 9
RPE 10
4A
Bayesian Curl
3
1
12 reps
12 reps
RPE 9
RPE 10
4B
Overhead Tricep Extension (Cable)
3
1
12 reps
12 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
1
12 reps
12 reps
RPE 9
RPE 10
1B
Chest Supported Row (Dumbbell)
3
1
12 reps
12 reps
RPE 9
RPE 10
2A
Incline Bench Press (Dumbbell)
3
1
12 reps
12 reps
RPE 9
RPE 10
2B
Seated Row (Cable)
3
1
12 reps
12 reps
RPE 9
RPE 10
3
Lateral Raise (Cable)
3
1
12 reps
12 reps
RPE 9
RPE 10
4A
Bayesian Curl
3
1
12 reps
12 reps
RPE 9
RPE 10
4B
Overhead Tricep Extension (Cable)
3
1
12 reps
12 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
1
12 reps
12 reps
RPE 9
RPE 10
1B
Chest Supported Row (Dumbbell)
3
1
12 reps
12 reps
RPE 9
RPE 10
2A
Incline Bench Press (Dumbbell)
3
1
12 reps
12 reps
RPE 9
RPE 10
2B
Seated Row (Cable)
3
1
12 reps
12 reps
RPE 9
RPE 10
3
Lateral Raise (Cable)
3
1
12 reps
12 reps
RPE 9
RPE 10
4A
Bayesian Curl
3
1
12 reps
12 reps
RPE 9
RPE 10
4B
Overhead Tricep Extension (Cable)
3
1
12 reps
12 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
1
12 reps
12 reps
RPE 9
RPE 10
1B
Chest Supported Row (Dumbbell)
3
1
12 reps
12 reps
RPE 9
RPE 10
2A
Incline Bench Press (Dumbbell)
3
1
12 reps
12 reps
RPE 9
RPE 10
2B
Seated Row (Cable)
3
1
12 reps
12 reps
RPE 9
RPE 10
3
Lateral Raise (Cable)
3
1
12 reps
12 reps
RPE 9
RPE 10
4A
Bayesian Curl
3
1
12 reps
12 reps
RPE 9
RPE 10
4B
Overhead Tricep Extension (Cable)
3
1
12 reps
12 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
1
12 reps
12 reps
RPE 9
RPE 10
1B
Chest Supported Row (Dumbbell)
3
1
12 reps
12 reps
RPE 9
RPE 10
2A
Incline Bench Press (Dumbbell)
3
1
12 reps
12 reps
RPE 9
RPE 10
2B
Seated Row (Cable)
3
1
12 reps
12 reps
RPE 9
RPE 10
3
Lateral Raise (Cable)
3
1
12 reps
12 reps
RPE 9
RPE 10
4A
Bayesian Curl
3
1
12 reps
12 reps
RPE 9
RPE 10
4B
Overhead Tricep Extension (Cable)
3
1
12 reps
12 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
1
12 reps
12 reps
RPE 9
RPE 10
1B
Chest Supported Row (Dumbbell)
3
1
12 reps
12 reps
RPE 9
RPE 10
2A
Incline Bench Press (Dumbbell)
3
1
12 reps
12 reps
RPE 9
RPE 10
2B
Seated Row (Cable)
3
1
12 reps
12 reps
RPE 9
RPE 10
3
Lateral Raise (Cable)
3
1
12 reps
12 reps
RPE 9
RPE 10
4A
Bayesian Curl
3
1
12 reps
12 reps
RPE 9
RPE 10
4B
Overhead Tricep Extension (Cable)
3
1
12 reps
12 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
1
12 reps
12 reps
RPE 9
RPE 10
1B
Chest Supported Row (Dumbbell)
3
1
12 reps
12 reps
RPE 9
RPE 10
2A
Incline Bench Press (Dumbbell)
3
1
12 reps
12 reps
RPE 9
RPE 10
2B
Seated Row (Cable)
3
1
12 reps
12 reps
RPE 9
RPE 10
3
Lateral Raise (Cable)
3
1
12 reps
12 reps
RPE 9
RPE 10
4A
Bayesian Curl
3
1
12 reps
12 reps
RPE 9
RPE 10
4B
Overhead Tricep Extension (Cable)
3
1
12 reps
12 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
1
12 reps
12 reps
RPE 9
RPE 10
1B
Chest Supported Row (Dumbbell)
3
1
12 reps
12 reps
RPE 9
RPE 10
2A
Incline Bench Press (Dumbbell)
3
1
12 reps
12 reps
RPE 9
RPE 10
2B
Seated Row (Cable)
3
1
12 reps
12 reps
RPE 9
RPE 10
3
Lateral Raise (Cable)
3
1
12 reps
12 reps
RPE 9
RPE 10
4A
Bayesian Curl
3
1
12 reps
12 reps
RPE 9
RPE 10
4B
Overhead Tricep Extension (Cable)
3
1
12 reps
12 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
1
12 reps
12 reps
RPE 9
RPE 10
1B
Chest Supported Row (Dumbbell)
3
1
12 reps
12 reps
RPE 9
RPE 10
2A
Incline Bench Press (Dumbbell)
3
1
12 reps
12 reps
RPE 9
RPE 10
2B
Seated Row (Cable)
3
1
12 reps
12 reps
RPE 9
RPE 10
3
Lateral Raise (Cable)
3
1
12 reps
12 reps
RPE 9
RPE 10
4A
Bayesian Curl
3
1
12 reps
12 reps
RPE 9
RPE 10
4B
Overhead Tricep Extension (Cable)
3
1
12 reps
12 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
1
12 reps
12 reps
RPE 9
RPE 10
1B
Chest Supported Row (Dumbbell)
3
1
12 reps
12 reps
RPE 9
RPE 10
2A
Incline Bench Press (Dumbbell)
3
1
12 reps
12 reps
RPE 9
RPE 10
2B
Seated Row (Cable)
3
1
12 reps
12 reps
RPE 9
RPE 10
3
Lateral Raise (Cable)
3
1
12 reps
12 reps
RPE 9
RPE 10
4A
Bayesian Curl
3
1
12 reps
12 reps
RPE 9
RPE 10
4B
Overhead Tricep Extension (Cable)
3
1
12 reps
12 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
1
12 reps
12 reps
RPE 9
RPE 10
1B
Chest Supported Row (Dumbbell)
3
1
12 reps
12 reps
RPE 9
RPE 10
2A
Incline Bench Press (Dumbbell)
3
1
12 reps
12 reps
RPE 9
RPE 10
2B
Seated Row (Cable)
3
1
12 reps
12 reps
RPE 9
RPE 10
3
Lateral Raise (Cable)
3
1
12 reps
12 reps
RPE 9
RPE 10
4A
Bayesian Curl
3
1
12 reps
12 reps
RPE 9
RPE 10
4B
Overhead Tricep Extension (Cable)
3
1
12 reps
12 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
1
12 reps
12 reps
RPE 9
RPE 10
1B
Chest Supported Row (Dumbbell)
3
1
12 reps
12 reps
RPE 9
RPE 10
2A
Incline Bench Press (Dumbbell)
3
1
12 reps
12 reps
RPE 9
RPE 10
2B
Seated Row (Cable)
3
1
12 reps
12 reps
RPE 9
RPE 10
3
Lateral Raise (Cable)
3
1
12 reps
12 reps
RPE 9
RPE 10
4A
Bayesian Curl
3
1
12 reps
12 reps
RPE 9
RPE 10
4B
Overhead Tricep Extension (Cable)
3
1
12 reps
12 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
1
12 reps
12 reps
RPE 9
RPE 10
1B
Chest Supported Row (Dumbbell)
3
1
12 reps
12 reps
RPE 9
RPE 10
2A
Incline Bench Press (Dumbbell)
3
1
12 reps
12 reps
RPE 9
RPE 10
2B
Seated Row (Cable)
3
1
12 reps
12 reps
RPE 9
RPE 10
3
Lateral Raise (Cable)
3
1
12 reps
12 reps
RPE 9
RPE 10
4A
Bayesian Curl
3
1
12 reps
12 reps
RPE 9
RPE 10
4B
Overhead Tricep Extension (Cable)
3
1
12 reps
12 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
1
12 reps
12 reps
RPE 9
RPE 10
1B
Chest Supported Row (Dumbbell)
3
1
12 reps
12 reps
RPE 9
RPE 10
2A
Incline Bench Press (Dumbbell)
3
1
12 reps
12 reps
RPE 9
RPE 10
2B
Seated Row (Cable)
3
1
12 reps
12 reps
RPE 9
RPE 10
3
Lateral Raise (Cable)
3
1
12 reps
12 reps
RPE 9
RPE 10
4A
Bayesian Curl
3
1
12 reps
12 reps
RPE 9
RPE 10
4B
Overhead Tricep Extension (Cable)
3
1
12 reps
12 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
1
12 reps
12 reps
RPE 9
RPE 10
1B
Chest Supported Row (Dumbbell)
3
1
12 reps
12 reps
RPE 9
RPE 10
2A
Incline Bench Press (Dumbbell)
3
1
12 reps
12 reps
RPE 9
RPE 10
2B
Seated Row (Cable)
3
1
12 reps
12 reps
RPE 9
RPE 10
3
Lateral Raise (Cable)
3
1
12 reps
12 reps
RPE 9
RPE 10
4A
Bayesian Curl
3
1
12 reps
12 reps
RPE 9
RPE 10
4B
Overhead Tricep Extension (Cable)
3
1
12 reps
12 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
1
12 reps
12 reps
RPE 9
RPE 10
1B
Chest Supported Row (Dumbbell)
3
1
12 reps
12 reps
RPE 9
RPE 10
2A
Incline Bench Press (Dumbbell)
3
1
12 reps
12 reps
RPE 9
RPE 10
2B
Seated Row (Cable)
3
1
12 reps
12 reps
RPE 9
RPE 10
3
Lateral Raise (Cable)
3
1
12 reps
12 reps
RPE 9
RPE 10
4A
Bayesian Curl
3
1
12 reps
12 reps
RPE 9
RPE 10
4B
Overhead Tricep Extension (Cable)
3
1
12 reps
12 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Front Squat (Dumbbell)
4
12 reps
RPE 9
1B
Romanian Deadlift (Dumbbell)
3
1
12 reps
12 reps
RPE 9
RPE 10
2A
Leg Extension
2
1
12 reps
12 reps
RPE 9
RPE 10
2B
Lying Leg Curl
2
1
12 reps
12 reps
RPE 9
RPE 10
3
Standing Calf Raise
2
1
12 reps
12 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Front Squat (Dumbbell)
4
12 reps
RPE 9
1B
Romanian Deadlift (Dumbbell)
3
1
12 reps
12 reps
RPE 9
RPE 10
2A
Leg Extension
2
1
12 reps
12 reps
RPE 9
RPE 10
2B
Lying Leg Curl
2
1
12 reps
12 reps
RPE 9
RPE 10
3
Standing Calf Raise
2
1
12 reps
12 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Front Squat (Dumbbell)
4
12 reps
RPE 9
1B
Romanian Deadlift (Dumbbell)
3
1
12 reps
12 reps
RPE 9
RPE 10
2A
Leg Extension
2
1
12 reps
12 reps
RPE 9
RPE 10
2B
Lying Leg Curl
2
1
12 reps
12 reps
RPE 9
RPE 10
3
Standing Calf Raise
2
1
12 reps
12 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Front Squat (Dumbbell)
4
12 reps
RPE 9
1B
Romanian Deadlift (Dumbbell)
3
1
12 reps
12 reps
RPE 9
RPE 10
2A
Leg Extension
2
1
12 reps
12 reps
RPE 9
RPE 10
2B
Lying Leg Curl
2
1
12 reps
12 reps
RPE 9
RPE 10
3
Standing Calf Raise
2
1
12 reps
12 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Front Squat (Dumbbell)
4
12 reps
RPE 9
1B
Romanian Deadlift (Dumbbell)
3
1
12 reps
12 reps
RPE 9
RPE 10
2A
Leg Extension
2
1
12 reps
12 reps
RPE 9
RPE 10
2B
Lying Leg Curl
2
1
12 reps
12 reps
RPE 9
RPE 10
3
Standing Calf Raise
2
1
12 reps
12 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Front Squat (Dumbbell)
4
12 reps
RPE 9
1B
Romanian Deadlift (Dumbbell)
3
1
12 reps
12 reps
RPE 9
RPE 10
2A
Leg Extension
2
1
12 reps
12 reps
RPE 9
RPE 10
2B
Lying Leg Curl
2
1
12 reps
12 reps
RPE 9
RPE 10
3
Standing Calf Raise
2
1
12 reps
12 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Front Squat (Dumbbell)
4
12 reps
RPE 9
1B
Romanian Deadlift (Dumbbell)
3
1
12 reps
12 reps
RPE 9
RPE 10
2A
Leg Extension
2
1
12 reps
12 reps
RPE 9
RPE 10
2B
Lying Leg Curl
2
1
12 reps
12 reps
RPE 9
RPE 10
3
Standing Calf Raise
2
1
12 reps
12 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Front Squat (Dumbbell)
4
12 reps
RPE 9
1B
Romanian Deadlift (Dumbbell)
3
1
12 reps
12 reps
RPE 9
RPE 10
2A
Leg Extension
2
1
12 reps
12 reps
RPE 9
RPE 10
2B
Lying Leg Curl
2
1
12 reps
12 reps
RPE 9
RPE 10
3
Standing Calf Raise
2
1
12 reps
12 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Front Squat (Dumbbell)
4
12 reps
RPE 9
1B
Romanian Deadlift (Dumbbell)
3
1
12 reps
12 reps
RPE 9
RPE 10
2A
Leg Extension
2
1
12 reps
12 reps
RPE 9
RPE 10
2B
Lying Leg Curl
2
1
12 reps
12 reps
RPE 9
RPE 10
3
Standing Calf Raise
2
1
12 reps
12 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Front Squat (Dumbbell)
4
12 reps
RPE 9
1B
Romanian Deadlift (Dumbbell)
3
1
12 reps
12 reps
RPE 9
RPE 10
2A
Leg Extension
2
1
12 reps
12 reps
RPE 9
RPE 10
2B
Lying Leg Curl
2
1
12 reps
12 reps
RPE 9
RPE 10
3
Standing Calf Raise
2
1
12 reps
12 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Front Squat (Dumbbell)
4
12 reps
RPE 9
1B
Romanian Deadlift (Dumbbell)
3
1
12 reps
12 reps
RPE 9
RPE 10
2A
Leg Extension
2
1
12 reps
12 reps
RPE 9
RPE 10
2B
Lying Leg Curl
2
1
12 reps
12 reps
RPE 9
RPE 10
3
Standing Calf Raise
2
1
12 reps
12 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Front Squat (Dumbbell)
4
12 reps
RPE 9
1B
Romanian Deadlift (Dumbbell)
3
1
12 reps
12 reps
RPE 9
RPE 10
2A
Leg Extension
2
1
12 reps
12 reps
RPE 9
RPE 10
2B
Lying Leg Curl
2
1
12 reps
12 reps
RPE 9
RPE 10
3
Standing Calf Raise
2
1
12 reps
12 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Front Squat (Dumbbell)
4
12 reps
RPE 9
1B
Romanian Deadlift (Dumbbell)
3
1
12 reps
12 reps
RPE 9
RPE 10
2A
Leg Extension
2
1
12 reps
12 reps
RPE 9
RPE 10
2B
Lying Leg Curl
2
1
12 reps
12 reps
RPE 9
RPE 10
3
Standing Calf Raise
2
1
12 reps
12 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Front Squat (Dumbbell)
4
12 reps
RPE 9
1B
Romanian Deadlift (Dumbbell)
3
1
12 reps
12 reps
RPE 9
RPE 10
2A
Leg Extension
2
1
12 reps
12 reps
RPE 9
RPE 10
2B
Lying Leg Curl
2
1
12 reps
12 reps
RPE 9
RPE 10
3
Standing Calf Raise
2
1
12 reps
12 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Front Squat (Dumbbell)
4
12 reps
RPE 9
1B
Romanian Deadlift (Dumbbell)
3
1
12 reps
12 reps
RPE 9
RPE 10
2A
Leg Extension
2
1
12 reps
12 reps
RPE 9
RPE 10
2B
Lying Leg Curl
2
1
12 reps
12 reps
RPE 9
RPE 10
3
Standing Calf Raise
2
1
12 reps
12 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Front Squat (Dumbbell)
4
12 reps
RPE 9
1B
Romanian Deadlift (Dumbbell)
3
1
12 reps
12 reps
RPE 9
RPE 10
2A
Leg Extension
2
1
12 reps
12 reps
RPE 9
RPE 10
2B
Lying Leg Curl
2
1
12 reps
12 reps
RPE 9
RPE 10
3
Standing Calf Raise
2
1
12 reps
12 reps
RPE 9
RPE 10
Week 1
1 / 16 Weeks
Day 1
1A
Incline Bench Press (Dumbbell)3 Sets
1 Set
12 Reps
12 Reps
@9
@10
1B
Chest Supported Row (Dumbbell)3 Sets
1 Set
12 Reps
12 Reps
@9
@10
2A
Incline Bench Press (Dumbbell)3 Sets
1 Set
12 Reps
12 Reps
@9
@10
2B
Seated Row (Cable)3 Sets
1 Set
12 Reps
12 Reps
@9
@10
3
Lateral Raise (Cable)3 Sets
1 Set
12 Reps
12 Reps
@9
@10
4A
Bayesian Curl3 Sets
1 Set
12 Reps
12 Reps
@9
@10
4B
Overhead Tricep Extension (Cable)3 Sets
1 Set
12 Reps
12 Reps
@9
@10
Day 3
1A
Incline Bench Press (Dumbbell)3 Sets
1 Set
12 Reps
12 Reps
@9
@10
1B
Chest Supported Row (Dumbbell)3 Sets
1 Set
12 Reps
12 Reps
@9
@10
2A
Incline Bench Press (Dumbbell)3 Sets
1 Set
12 Reps
12 Reps
@9
@10
2B
Seated Row (Cable)3 Sets
1 Set
12 Reps
12 Reps
@9
@10
3
Lateral Raise (Cable)3 Sets
1 Set
12 Reps
12 Reps
@9
@10
4A
Bayesian Curl3 Sets
1 Set
12 Reps
12 Reps
@9
@10
4B
Overhead Tricep Extension (Cable)3 Sets
1 Set
12 Reps
12 Reps
@9
@10
Day 4
1A
Front Squat (Dumbbell)4 Sets
12 Reps
@9
1B
Romanian Deadlift (Dumbbell)3 Sets
1 Set
12 Reps
12 Reps
@9
@10
2A
Leg Extension2 Sets
1 Set
12 Reps
12 Reps
@9
@10
2B
Lying Leg Curl2 Sets
1 Set
12 Reps
12 Reps
@9
@10
3
Standing Calf Raise2 Sets
1 Set
12 Reps
12 Reps
@9
@10
Day 2
1A
Front Squat (Dumbbell)4 Sets
12 Reps
@9
1B
Romanian Deadlift (Dumbbell)3 Sets
1 Set
12 Reps
12 Reps
@9
@10
2A
Leg Extension3 Sets
1 Set
12 Reps
12 Reps
@9
@10
2B
Lying Leg Curl3 Sets
1 Set
12 Reps
12 Reps
@9
@10
3
Standing Calf Raise2 Sets
1 Set
12 Reps
12 Reps
@9
@10