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Davis’s UL split

by Riley I.
1 athletes joined

Program Description

Upper lower split for intermediate lifters

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    60 minutes
  • Created
    Feb 04, 2025 04:51
  • Last Edited
    Jun 18, 2025 11:23

Summary

Davis’s UL Split is an 8-week program designed to maximize your upper and lower body strength through a balanced 4-day split. Each session focuses on compound and isolation movements, ensuring you build muscle efficiently while enhancing your overall fitness. With a mix of machines, free weights, and bodyweight exercises, you’ll challenge your limits and see real progress. Get ready to elevate your training and sculpt your physique with targeted workouts that fit seamlessly into your routine!
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
2
12 reps
10 reps
RPE 6.5-7.5
RPE 7.5-8
2
Chest Fly (Machine)
1
2
12 reps
10 reps
RPE 7
RPE 8
3
Bicep Curl (Cable)
2
1
15 reps
10 reps
RPE 7
RPE 8.5
4
Hammer Curl
3
12 reps
RPE 8
5
Bicep Curl (Barbell)
2
10 reps
RPE 9
6
Lat Pulldown
1
2
12 reps
10 reps
RPE 7
RPE 8
7
Dumbbell Row
1
1
10 reps
8 reps
RPE 7
RPE 8.5
8
Shoulder Press (Machine)
1
1
10 reps
10 reps
RPE 8
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
2
12 reps
10 reps
RPE 6.5-7.5
RPE 7.5-8
2
Chest Fly (Machine)
1
2
12 reps
10 reps
RPE 7
RPE 8
3
Bicep Curl (Cable)
2
1
15 reps
10 reps
RPE 7
RPE 8.5
4
Hammer Curl
3
12 reps
RPE 8
5
Bicep Curl (Barbell)
2
10 reps
RPE 9
6
Lat Pulldown
1
2
12 reps
10 reps
RPE 7
RPE 8
7
Dumbbell Row
1
1
10 reps
8 reps
RPE 7
RPE 8.5
8
Shoulder Press (Machine)
1
1
10 reps
10 reps
RPE 8
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
2
12 reps
10 reps
RPE 6.5-7.5
RPE 7.5-8
2
Chest Fly (Machine)
1
2
12 reps
10 reps
RPE 7
RPE 8
3
Bicep Curl (Cable)
2
1
15 reps
10 reps
RPE 7
RPE 8.5
4
Hammer Curl
3
12 reps
RPE 8
5
Bicep Curl (Barbell)
2
10 reps
RPE 9
6
Lat Pulldown
1
2
12 reps
10 reps
RPE 7
RPE 8
7
Dumbbell Row
1
1
10 reps
8 reps
RPE 7
RPE 8.5
8
Shoulder Press (Machine)
1
1
10 reps
10 reps
RPE 8
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
2
12 reps
10 reps
RPE 6.5-7.5
RPE 7.5-8
2
Chest Fly (Machine)
1
2
12 reps
10 reps
RPE 7
RPE 8
3
Bicep Curl (Cable)
2
1
15 reps
10 reps
RPE 7
RPE 8.5
4
Hammer Curl
3
12 reps
RPE 8
5
Bicep Curl (Barbell)
2
10 reps
RPE 9
6
Lat Pulldown
1
2
12 reps
10 reps
RPE 7
RPE 8
7
Dumbbell Row
1
1
10 reps
8 reps
RPE 7
RPE 8.5
8
Shoulder Press (Machine)
1
1
10 reps
10 reps
RPE 8
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
2
12 reps
10 reps
RPE 6.5-7.5
RPE 7.5-8
2
Chest Fly (Machine)
1
2
12 reps
10 reps
RPE 7
RPE 8
3
Bicep Curl (Cable)
2
1
15 reps
10 reps
RPE 7
RPE 8.5
4
Hammer Curl
3
12 reps
RPE 8
5
Bicep Curl (Barbell)
2
10 reps
RPE 9
6
Lat Pulldown
1
2
12 reps
10 reps
RPE 7
RPE 8
7
Dumbbell Row
1
1
10 reps
8 reps
RPE 7
RPE 8.5
8
Shoulder Press (Machine)
1
1
10 reps
10 reps
RPE 8
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
2
12 reps
10 reps
RPE 6.5-7.5
RPE 7.5-8
2
Chest Fly (Machine)
1
2
12 reps
10 reps
RPE 7
RPE 8
3
Bicep Curl (Cable)
2
1
15 reps
10 reps
RPE 7
RPE 8.5
4
Hammer Curl
3
12 reps
RPE 8
5
Bicep Curl (Barbell)
2
10 reps
RPE 9
6
Lat Pulldown
1
2
12 reps
10 reps
RPE 7
RPE 8
7
Dumbbell Row
1
1
10 reps
8 reps
RPE 7
RPE 8.5
8
Shoulder Press (Machine)
1
1
10 reps
10 reps
RPE 8
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
2
12 reps
10 reps
RPE 6.5-7.5
RPE 7.5-8
2
Chest Fly (Machine)
1
2
12 reps
10 reps
RPE 7
RPE 8
3
Bicep Curl (Cable)
2
1
15 reps
10 reps
RPE 7
RPE 8.5
4
Hammer Curl
3
12 reps
RPE 8
5
Bicep Curl (Barbell)
2
10 reps
RPE 9
6
Lat Pulldown
1
2
12 reps
10 reps
RPE 7
RPE 8
7
Dumbbell Row
1
1
10 reps
8 reps
RPE 7
RPE 8.5
8
Shoulder Press (Machine)
1
1
10 reps
10 reps
RPE 8
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
2
12 reps
10 reps
RPE 6.5-7.5
RPE 7.5-8
2
Chest Fly (Machine)
1
2
12 reps
10 reps
RPE 7
RPE 8
3
Bicep Curl (Cable)
2
1
15 reps
10 reps
RPE 7
RPE 8.5
4
Hammer Curl
3
12 reps
RPE 8
5
Bicep Curl (Barbell)
2
10 reps
RPE 9
6
Lat Pulldown
1
2
12 reps
10 reps
RPE 7
RPE 8
7
Dumbbell Row
1
1
10 reps
8 reps
RPE 7
RPE 8.5
8
Shoulder Press (Machine)
1
1
10 reps
10 reps
RPE 8
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
8 reps
RPE 7
2
Leg Curl
2
1
12 reps
10 reps
RPE 7.5
RPE 8
3
Leg Extension
2
1
12 reps
10 reps
RPE 7.5
RPE 8
4
Calf Raise
2
AMRAP
RPE 10
5
Hip Abductor (Machine)
2
10 reps
RPE 8.5
6
Dip (Bodyweight)
3
AMRAP
RPE 10
7
Tricep Extension (Machine)
3
12 reps
RPE 8
8
Bench Press (Close Grip)
2
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
8 reps
RPE 7
2
Leg Curl
2
1
12 reps
10 reps
RPE 7.5
RPE 8
3
Leg Extension
2
1
12 reps
10 reps
RPE 7.5
RPE 8
4
Calf Raise
2
AMRAP
RPE 10
5
Hip Abductor (Machine)
2
10 reps
RPE 8.5
6
Dip (Bodyweight)
3
AMRAP
RPE 10
7
Tricep Extension (Machine)
3
12 reps
RPE 8
8
Bench Press (Close Grip)
2
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
8 reps
RPE 7
2
Leg Curl
2
1
12 reps
10 reps
RPE 7.5
RPE 8
3
Leg Extension
2
1
12 reps
10 reps
RPE 7.5
RPE 8
4
Calf Raise
2
AMRAP
RPE 10
5
Hip Abductor (Machine)
2
10 reps
RPE 8.5
6
Dip (Bodyweight)
3
AMRAP
RPE 10
7
Tricep Extension (Machine)
3
12 reps
RPE 8
8
Bench Press (Close Grip)
2
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
8 reps
RPE 7
2
Leg Curl
2
1
12 reps
10 reps
RPE 7.5
RPE 8
3
Leg Extension
2
1
12 reps
10 reps
RPE 7.5
RPE 8
4
Calf Raise
2
AMRAP
RPE 10
5
Hip Abductor (Machine)
2
10 reps
RPE 8.5
6
Dip (Bodyweight)
3
AMRAP
RPE 10
7
Tricep Extension (Machine)
3
12 reps
RPE 8
8
Bench Press (Close Grip)
2
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
8 reps
RPE 7
2
Leg Curl
2
1
12 reps
10 reps
RPE 7.5
RPE 8
3
Leg Extension
2
1
12 reps
10 reps
RPE 7.5
RPE 8
4
Calf Raise
2
AMRAP
RPE 10
5
Hip Abductor (Machine)
2
10 reps
RPE 8.5
6
Dip (Bodyweight)
3
AMRAP
RPE 10
7
Tricep Extension (Machine)
3
12 reps
RPE 8
8
Bench Press (Close Grip)
2
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
8 reps
RPE 7
2
Leg Curl
2
1
12 reps
10 reps
RPE 7.5
RPE 8
3
Leg Extension
2
1
12 reps
10 reps
RPE 7.5
RPE 8
4
Calf Raise
2
AMRAP
RPE 10
5
Hip Abductor (Machine)
2
10 reps
RPE 8.5
6
Dip (Bodyweight)
3
AMRAP
RPE 10
7
Tricep Extension (Machine)
3
12 reps
RPE 8
8
Bench Press (Close Grip)
2
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
8 reps
RPE 7
2
Leg Curl
2
1
12 reps
10 reps
RPE 7.5
RPE 8
3
Leg Extension
2
1
12 reps
10 reps
RPE 7.5
RPE 8
4
Calf Raise
2
AMRAP
RPE 10
5
Hip Abductor (Machine)
2
10 reps
RPE 8.5
6
Dip (Bodyweight)
3
AMRAP
RPE 10
7
Tricep Extension (Machine)
3
12 reps
RPE 8
8
Bench Press (Close Grip)
2
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
8 reps
RPE 7
2
Leg Curl
2
1
12 reps
10 reps
RPE 7.5
RPE 8
3
Leg Extension
2
1
12 reps
10 reps
RPE 7.5
RPE 8
4
Calf Raise
2
AMRAP
RPE 10
5
Hip Abductor (Machine)
2
10 reps
RPE 8.5
6
Dip (Bodyweight)
3
AMRAP
RPE 10
7
Tricep Extension (Machine)
3
12 reps
RPE 8
8
Bench Press (Close Grip)
2
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
8 reps
RPE 8
2
Chest Fly (Machine)
1
2
12 reps
10 reps
RPE 7
RPE 8
3
Seated Wide-Grip Row (Cable)
2
1
12 reps
10 reps
RPE 7
RPE 8
4
Lateral Raise (Dumbbell)
2
AMRAP
RPE 7
5
Bicep Curl (Cable)
3
10 reps
RPE 8
6
Hammer Curl
1
2
12 reps
12 reps
RPE 7.5
RPE 8
7
Bicep Curl (Barbell)
3
12 reps
RPE 8
8
Wrist Curls
2
AMRAP
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
8 reps
RPE 8
2
Chest Fly (Machine)
1
2
12 reps
10 reps
RPE 7
RPE 8
3
Seated Wide-Grip Row (Cable)
2
1
12 reps
10 reps
RPE 7
RPE 8
4
Lateral Raise (Dumbbell)
2
AMRAP
RPE 7
5
Bicep Curl (Cable)
3
10 reps
RPE 8
6
Hammer Curl
1
2
12 reps
12 reps
RPE 7.5
RPE 8
7
Bicep Curl (Barbell)
3
12 reps
RPE 8
8
Wrist Curls
2
AMRAP
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
8 reps
RPE 8
2
Chest Fly (Machine)
1
2
12 reps
10 reps
RPE 7
RPE 8
3
Seated Wide-Grip Row (Cable)
2
1
12 reps
10 reps
RPE 7
RPE 8
4
Lateral Raise (Dumbbell)
2
AMRAP
RPE 7
5
Bicep Curl (Cable)
3
10 reps
RPE 8
6
Hammer Curl
1
2
12 reps
12 reps
RPE 7.5
RPE 8
7
Bicep Curl (Barbell)
3
12 reps
RPE 8
8
Wrist Curls
2
AMRAP
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
8 reps
RPE 8
2
Chest Fly (Machine)
1
2
12 reps
10 reps
RPE 7
RPE 8
3
Seated Wide-Grip Row (Cable)
2
1
12 reps
10 reps
RPE 7
RPE 8
4
Lateral Raise (Dumbbell)
2
AMRAP
RPE 7
5
Bicep Curl (Cable)
3
10 reps
RPE 8
6
Hammer Curl
1
2
12 reps
12 reps
RPE 7.5
RPE 8
7
Bicep Curl (Barbell)
3
12 reps
RPE 8
8
Wrist Curls
2
AMRAP
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
8 reps
RPE 8
2
Chest Fly (Machine)
1
2
12 reps
10 reps
RPE 7
RPE 8
3
Seated Wide-Grip Row (Cable)
2
1
12 reps
10 reps
RPE 7
RPE 8
4
Lateral Raise (Dumbbell)
2
AMRAP
RPE 7
5
Bicep Curl (Cable)
3
10 reps
RPE 8
6
Hammer Curl
1
2
12 reps
12 reps
RPE 7.5
RPE 8
7
Bicep Curl (Barbell)
3
12 reps
RPE 8
8
Wrist Curls
2
AMRAP
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
8 reps
RPE 8
2
Chest Fly (Machine)
1
2
12 reps
10 reps
RPE 7
RPE 8
3
Seated Wide-Grip Row (Cable)
2
1
12 reps
10 reps
RPE 7
RPE 8
4
Lateral Raise (Dumbbell)
2
AMRAP
RPE 7
5
Bicep Curl (Cable)
3
10 reps
RPE 8
6
Hammer Curl
1
2
12 reps
12 reps
RPE 7.5
RPE 8
7
Bicep Curl (Barbell)
3
12 reps
RPE 8
8
Wrist Curls
2
AMRAP
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
8 reps
RPE 8
2
Chest Fly (Machine)
1
2
12 reps
10 reps
RPE 7
RPE 8
3
Seated Wide-Grip Row (Cable)
2
1
12 reps
10 reps
RPE 7
RPE 8
4
Lateral Raise (Dumbbell)
2
AMRAP
RPE 7
5
Bicep Curl (Cable)
3
10 reps
RPE 8
6
Hammer Curl
1
2
12 reps
12 reps
RPE 7.5
RPE 8
7
Bicep Curl (Barbell)
3
12 reps
RPE 8
8
Wrist Curls
2
AMRAP
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
8 reps
RPE 8
2
Chest Fly (Machine)
1
2
12 reps
10 reps
RPE 7
RPE 8
3
Seated Wide-Grip Row (Cable)
2
1
12 reps
10 reps
RPE 7
RPE 8
4
Lateral Raise (Dumbbell)
2
AMRAP
RPE 7
5
Bicep Curl (Cable)
3
10 reps
RPE 8
6
Hammer Curl
1
2
12 reps
12 reps
RPE 7.5
RPE 8
7
Bicep Curl (Barbell)
3
12 reps
RPE 8
8
Wrist Curls
2
AMRAP
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
8 reps
RPE 7
2
Leg Curl
2
1
12 reps
10 reps
RPE 7.5
RPE 8
3
Leg Extension
2
1
12 reps
10 reps
RPE 7.5
RPE 8
4
Calf Raise
2
AMRAP
RPE 10
5
Hip Abductor (Machine)
2
10 reps
RPE 8.5
6
Dip (Bodyweight)
3
AMRAP
RPE 10
7
Tricep Extension (Machine)
3
12 reps
RPE 8
8
Bench Press (Close Grip)
2
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
8 reps
RPE 7
2
Leg Curl
2
1
12 reps
10 reps
RPE 7.5
RPE 8
3
Leg Extension
2
1
12 reps
10 reps
RPE 7.5
RPE 8
4
Calf Raise
2
AMRAP
RPE 10
5
Hip Abductor (Machine)
2
10 reps
RPE 8.5
6
Dip (Bodyweight)
3
AMRAP
RPE 10
7
Tricep Extension (Machine)
3
12 reps
RPE 8
8
Bench Press (Close Grip)
2
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
8 reps
RPE 7
2
Leg Curl
2
1
12 reps
10 reps
RPE 7.5
RPE 8
3
Leg Extension
2
1
12 reps
10 reps
RPE 7.5
RPE 8
4
Calf Raise
2
AMRAP
RPE 10
5
Hip Abductor (Machine)
2
10 reps
RPE 8.5
6
Dip (Bodyweight)
3
AMRAP
RPE 10
7
Tricep Extension (Machine)
3
12 reps
RPE 8
8
Bench Press (Close Grip)
2
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
8 reps
RPE 7
2
Leg Curl
2
1
12 reps
10 reps
RPE 7.5
RPE 8
3
Leg Extension
2
1
12 reps
10 reps
RPE 7.5
RPE 8
4
Calf Raise
2
AMRAP
RPE 10
5
Hip Abductor (Machine)
2
10 reps
RPE 8.5
6
Dip (Bodyweight)
3
AMRAP
RPE 10
7
Tricep Extension (Machine)
3
12 reps
RPE 8
8
Bench Press (Close Grip)
2
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
8 reps
RPE 7
2
Leg Curl
2
1
12 reps
10 reps
RPE 7.5
RPE 8
3
Leg Extension
2
1
12 reps
10 reps
RPE 7.5
RPE 8
4
Calf Raise
2
AMRAP
RPE 10
5
Hip Abductor (Machine)
2
10 reps
RPE 8.5
6
Dip (Bodyweight)
3
AMRAP
RPE 10
7
Tricep Extension (Machine)
3
12 reps
RPE 8
8
Bench Press (Close Grip)
2
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
8 reps
RPE 7
2
Leg Curl
2
1
12 reps
10 reps
RPE 7.5
RPE 8
3
Leg Extension
2
1
12 reps
10 reps
RPE 7.5
RPE 8
4
Calf Raise
2
AMRAP
RPE 10
5
Hip Abductor (Machine)
2
10 reps
RPE 8.5
6
Dip (Bodyweight)
3
AMRAP
RPE 10
7
Tricep Extension (Machine)
3
12 reps
RPE 8
8
Bench Press (Close Grip)
2
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
8 reps
RPE 7
2
Leg Curl
2
1
12 reps
10 reps
RPE 7.5
RPE 8
3
Leg Extension
2
1
12 reps
10 reps
RPE 7.5
RPE 8
4
Calf Raise
2
AMRAP
RPE 10
5
Hip Abductor (Machine)
2
10 reps
RPE 8.5
6
Dip (Bodyweight)
3
AMRAP
RPE 10
7
Tricep Extension (Machine)
3
12 reps
RPE 8
8
Bench Press (Close Grip)
2
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
8 reps
RPE 7
2
Leg Curl
2
1
12 reps
10 reps
RPE 7.5
RPE 8
3
Leg Extension
2
1
12 reps
10 reps
RPE 7.5
RPE 8
4
Calf Raise
2
AMRAP
RPE 10
5
Hip Abductor (Machine)
2
10 reps
RPE 8.5
6
Dip (Bodyweight)
3
AMRAP
RPE 10
7
Tricep Extension (Machine)
3
12 reps
RPE 8
8
Bench Press (Close Grip)
2
10 reps
RPE 8
Week 1
1 / 8 Weeks
Day 2
1
Squat (Smith Machine)
3 Sets
8 Reps
@7
2
Leg Curl
2 Sets
1 Set
12 Reps
10 Reps
@7.5
@8
3
Leg Extension
2 Sets
1 Set
12 Reps
10 Reps
@7.5
@8
4
Calf Raise
2 Sets
AMRAP
@10
5
Hip Abductor (Machine)
2 Sets
10 Reps
@8.5
6
Dip (Bodyweight)
3 Sets
AMRAP
@10
7
Tricep Extension (Machine)
3 Sets
12 Reps
@8
8
Bench Press (Close Grip)
2 Sets
10 Reps
@8
Day 1
1
Incline Bench Press (Dumbbell)
1 Set
2 Sets
12 Reps
10 Reps
@6.5-7.5
@7.5-8
2
Chest Fly (Machine)
1 Set
2 Sets
12 Reps
10 Reps
@7
@8
3
Bicep Curl (Cable)
2 Sets
1 Set
15 Reps
10 Reps
@7
@8.5
4
Hammer Curl
3 Sets
12 Reps
@8
5
Bicep Curl (Barbell)
2 Sets
10 Reps
@9
6
Lat Pulldown
1 Set
2 Sets
12 Reps
10 Reps
@7
@8
7
Dumbbell Row
1 Set
1 Set
10 Reps
8 Reps
@7
@8.5
8
Shoulder Press (Machine)
1 Set
1 Set
10 Reps
10 Reps
@8
@9
Day 4
1
Squat (Smith Machine)
3 Sets
8 Reps
@7
2
Leg Curl
2 Sets
1 Set
12 Reps
10 Reps
@7.5
@8
3
Leg Extension
2 Sets
1 Set
12 Reps
10 Reps
@7.5
@8
4
Calf Raise
2 Sets
AMRAP
@10
5
Hip Abductor (Machine)
2 Sets
10 Reps
@8.5
6
Dip (Bodyweight)
3 Sets
AMRAP
@10
7
Tricep Extension (Machine)
3 Sets
12 Reps
@8
8
Bench Press (Close Grip)
2 Sets
10 Reps
@8
Day 3
1
Incline Bench Press (Smith Machine)
3 Sets
8 Reps
@8
2
Chest Fly (Machine)
1 Set
2 Sets
12 Reps
10 Reps
@7
@8
3
Seated Wide-Grip Row (Cable)
2 Sets
1 Set
12 Reps
10 Reps
@7
@8
4
Lateral Raise (Dumbbell)
2 Sets
AMRAP
@7
5
Bicep Curl (Cable)
3 Sets
10 Reps
@8
6
Hammer Curl
1 Set
2 Sets
12 Reps
12 Reps
@7.5
@8
7
Bicep Curl (Barbell)
3 Sets
12 Reps
@8
8
Wrist Curls
2 Sets
AMRAP
@8