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Mike sommer UPPER LOWER AB

by Hwan K.
7 athletes joined

Program Description

The people someone wnat to bulking

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    60 minutes
  • Created
    Mar 04, 2025 09:25
  • Last Edited
    Jul 10, 2025 01:17

Summary

Unleash your strength with the Mike Sommer UPPER LOWER AB program, a comprehensive 8-week training plan designed for serious lifters. This 4-day split focuses on building muscle and enhancing endurance through targeted upper and lower body workouts, integrating supersets and a variety of machine and free weight exercises. Expect to challenge your limits while sculpting your physique with a balanced approach that emphasizes both strength and stability. Get ready to transform your training and achieve your fitness goals!
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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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
1A
Pec Deck (Machine)
1
2
15-20 reps
10-12 reps
RPE 10
RPE 10
1B
Rear Delt Fly (Machine)
1
3
15-20 reps
10-15 reps
RPE 10
RPE 10
2
Chest Supported Row (Machine)
1
3
12-16 reps
10-14 reps
RPE 8
RPE 9.5
3
Seated Row (Cable)
1
2
12-15 reps
10-12 reps
RPE 9
RPE 10
4
Lat Pulldown
3
10-14 reps
RPE 10
5
Bench Press (Barbell)
3
8-12 reps
75%
6
Incline Chest Press (Machine)
3
8-12 reps
75%
7
Shoulder Press (Plate Loaded)
3
8-12 reps
RPE 10
8
One Arm Lateral Raise (Cable)
3
10-12 reps
RPE 10
9
External Rotation
3
20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Pec Deck (Machine)
1
2
15-20 reps
10-12 reps
RPE 10
RPE 10
1B
Rear Delt Fly (Machine)
1
3
15-20 reps
10-15 reps
RPE 10
RPE 10
2
Chest Supported Row (Machine)
1
3
12-16 reps
10-14 reps
RPE 8
RPE 9.5
3
Seated Row (Cable)
1
2
12-15 reps
10-12 reps
RPE 9
RPE 10
4
Lat Pulldown
3
10-14 reps
RPE 10
5
Bench Press (Barbell)
3
8-12 reps
75%
6
Incline Chest Press (Machine)
3
8-12 reps
75%
7
Shoulder Press (Plate Loaded)
3
8-12 reps
RPE 10
8
One Arm Lateral Raise (Cable)
3
10-12 reps
RPE 10
9
External Rotation
3
20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Pec Deck (Machine)
1
2
15-20 reps
10-12 reps
RPE 10
RPE 10
1B
Rear Delt Fly (Machine)
1
3
15-20 reps
10-15 reps
RPE 10
RPE 10
2
Chest Supported Row (Machine)
1
3
12-16 reps
10-14 reps
RPE 8
RPE 9.5
3
Seated Row (Cable)
1
2
12-15 reps
10-12 reps
RPE 9
RPE 10
4
Lat Pulldown
3
10-14 reps
RPE 10
5
Bench Press (Barbell)
3
8-12 reps
75%
6
Incline Chest Press (Machine)
3
8-12 reps
75%
7
Shoulder Press (Plate Loaded)
3
8-12 reps
RPE 10
8
One Arm Lateral Raise (Cable)
3
10-12 reps
RPE 10
9
External Rotation
3
20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Pec Deck (Machine)
1
2
15-20 reps
10-12 reps
RPE 10
RPE 10
1B
Rear Delt Fly (Machine)
1
3
15-20 reps
10-15 reps
RPE 10
RPE 10
2
Chest Supported Row (Machine)
1
3
12-16 reps
10-14 reps
RPE 8
RPE 9.5
3
Seated Row (Cable)
1
2
12-15 reps
10-12 reps
RPE 9
RPE 10
4
Lat Pulldown
3
10-14 reps
RPE 10
5
Bench Press (Barbell)
3
8-12 reps
75%
6
Incline Chest Press (Machine)
3
8-12 reps
75%
7
Shoulder Press (Plate Loaded)
3
8-12 reps
RPE 10
8
One Arm Lateral Raise (Cable)
3
10-12 reps
RPE 10
9
External Rotation
3
20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Pec Deck (Machine)
1
2
15-20 reps
10-12 reps
RPE 10
RPE 10
1B
Rear Delt Fly (Machine)
1
3
15-20 reps
10-15 reps
RPE 10
RPE 10
2
Chest Supported Row (Machine)
1
3
12-16 reps
10-14 reps
RPE 8
RPE 9.5
3
Seated Row (Cable)
1
2
12-15 reps
10-12 reps
RPE 9
RPE 10
4
Lat Pulldown
3
10-14 reps
RPE 10
5
Bench Press (Barbell)
3
8-12 reps
75%
6
Incline Chest Press (Machine)
3
8-12 reps
75%
7
Shoulder Press (Plate Loaded)
3
8-12 reps
RPE 10
8
One Arm Lateral Raise (Cable)
3
10-12 reps
RPE 10
9
External Rotation
3
20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Pec Deck (Machine)
1
2
15-20 reps
10-12 reps
RPE 10
RPE 10
1B
Rear Delt Fly (Machine)
1
3
15-20 reps
10-15 reps
RPE 10
RPE 10
2
Chest Supported Row (Machine)
1
3
12-16 reps
10-14 reps
RPE 8
RPE 9.5
3
Seated Row (Cable)
1
2
12-15 reps
10-12 reps
RPE 9
RPE 10
4
Lat Pulldown
3
10-14 reps
RPE 10
5
Bench Press (Barbell)
3
8-12 reps
75%
6
Incline Chest Press (Machine)
3
8-12 reps
75%
7
Shoulder Press (Plate Loaded)
3
8-12 reps
RPE 10
8
One Arm Lateral Raise (Cable)
3
10-12 reps
RPE 10
9
External Rotation
3
20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Pec Deck (Machine)
1
2
15-20 reps
10-12 reps
RPE 10
RPE 10
1B
Rear Delt Fly (Machine)
1
3
15-20 reps
10-15 reps
RPE 10
RPE 10
2
Chest Supported Row (Machine)
1
3
12-16 reps
10-14 reps
RPE 8
RPE 9.5
3
Seated Row (Cable)
1
2
12-15 reps
10-12 reps
RPE 9
RPE 10
4
Lat Pulldown
3
10-14 reps
RPE 10
5
Bench Press (Barbell)
3
8-12 reps
75%
6
Incline Chest Press (Machine)
3
8-12 reps
75%
7
Shoulder Press (Plate Loaded)
3
8-12 reps
RPE 10
8
One Arm Lateral Raise (Cable)
3
10-12 reps
RPE 10
9
External Rotation
3
20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Pec Deck (Machine)
1
2
15-20 reps
10-12 reps
RPE 10
RPE 10
1B
Rear Delt Fly (Machine)
1
3
15-20 reps
10-15 reps
RPE 10
RPE 10
2
Chest Supported Row (Machine)
1
3
12-16 reps
10-14 reps
RPE 8
RPE 9.5
3
Seated Row (Cable)
1
2
12-15 reps
10-12 reps
RPE 9
RPE 10
4
Lat Pulldown
3
10-14 reps
RPE 10
5
Bench Press (Barbell)
3
8-12 reps
75%
6
Incline Chest Press (Machine)
3
8-12 reps
75%
7
Shoulder Press (Plate Loaded)
3
8-12 reps
RPE 10
8
One Arm Lateral Raise (Cable)
3
10-12 reps
RPE 10
9
External Rotation
3
20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
1
2
15-20 reps
10-15 reps
RPE 8
RPE 9
2
Hip Abductor (Machine)
1
1
15-20 reps
10-15 reps
RPE 8
RPE 9
3
Leg Curl
1
2
12-18 reps
10-15 reps
RPE 9
RPE 9
4A
Leg Press
1
2
1
10-15 reps
8-12 reps
8-12 reps
RPE 9
RPE 9
RPE 10
4B
Calf Raise (Leg Press)
3
15-20 reps
RPE 9.5
5A
Leg Extension
4
14 reps
RPE 9
5B
Bulgarian Split Squat (Dumbbell)
1
2
10-15 reps
10-15 reps
RPE 9
RPE 10
6
Overhead Tricep Extension (Cable)
3
12-16 reps
RPE 9.5
7A
Bicep Curl (Machine)
2
12 reps
RPE 10
7B
Seated Dip (Machine)
2
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
1
2
15-20 reps
10-15 reps
RPE 8
RPE 9
2
Hip Abductor (Machine)
1
1
15-20 reps
10-15 reps
RPE 8
RPE 9
3
Leg Curl
1
2
12-18 reps
10-15 reps
RPE 9
RPE 9
4A
Leg Press
1
2
1
10-15 reps
8-12 reps
8-12 reps
RPE 9
RPE 9
RPE 10
4B
Calf Raise (Leg Press)
3
15-20 reps
RPE 9.5
5A
Leg Extension
4
14 reps
RPE 9
5B
Bulgarian Split Squat (Dumbbell)
1
2
10-15 reps
10-15 reps
RPE 9
RPE 10
6
Overhead Tricep Extension (Cable)
3
12-16 reps
RPE 9.5
7A
Bicep Curl (Machine)
2
12 reps
RPE 10
7B
Seated Dip (Machine)
2
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
1
2
15-20 reps
10-15 reps
RPE 8
RPE 9
2
Hip Abductor (Machine)
1
1
15-20 reps
10-15 reps
RPE 8
RPE 9
3
Leg Curl
1
2
12-18 reps
10-15 reps
RPE 9
RPE 9
4A
Leg Press
1
2
1
10-15 reps
8-12 reps
8-12 reps
RPE 9
RPE 9
RPE 10
4B
Calf Raise (Leg Press)
3
15-20 reps
RPE 9.5
5A
Leg Extension
4
14 reps
RPE 9
5B
Bulgarian Split Squat (Dumbbell)
1
2
10-15 reps
10-15 reps
RPE 9
RPE 10
6
Overhead Tricep Extension (Cable)
3
12-16 reps
RPE 9.5
7A
Bicep Curl (Machine)
2
12 reps
RPE 10
7B
Seated Dip (Machine)
2
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
1
2
15-20 reps
10-15 reps
RPE 8
RPE 9
2
Hip Abductor (Machine)
1
1
15-20 reps
10-15 reps
RPE 8
RPE 9
3
Leg Curl
1
2
12-18 reps
10-15 reps
RPE 9
RPE 9
4A
Leg Press
1
2
1
10-15 reps
8-12 reps
8-12 reps
RPE 9
RPE 9
RPE 10
4B
Calf Raise (Leg Press)
3
15-20 reps
RPE 9.5
5A
Leg Extension
4
14 reps
RPE 9
5B
Bulgarian Split Squat (Dumbbell)
1
2
10-15 reps
10-15 reps
RPE 9
RPE 10
6
Overhead Tricep Extension (Cable)
3
12-16 reps
RPE 9.5
7A
Bicep Curl (Machine)
2
12 reps
RPE 10
7B
Seated Dip (Machine)
2
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
1
2
15-20 reps
10-15 reps
RPE 8
RPE 9
2
Hip Abductor (Machine)
1
1
15-20 reps
10-15 reps
RPE 8
RPE 9
3
Leg Curl
1
2
12-18 reps
10-15 reps
RPE 9
RPE 9
4A
Leg Press
1
2
1
10-15 reps
8-12 reps
8-12 reps
RPE 9
RPE 9
RPE 10
4B
Calf Raise (Leg Press)
3
15-20 reps
RPE 9.5
5A
Leg Extension
4
14 reps
RPE 9
5B
Bulgarian Split Squat (Dumbbell)
1
2
10-15 reps
10-15 reps
RPE 9
RPE 10
6
Overhead Tricep Extension (Cable)
3
12-16 reps
RPE 9.5
7A
Bicep Curl (Machine)
2
12 reps
RPE 10
7B
Seated Dip (Machine)
2
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
1
2
15-20 reps
10-15 reps
RPE 8
RPE 9
2
Hip Abductor (Machine)
1
1
15-20 reps
10-15 reps
RPE 8
RPE 9
3
Leg Curl
1
2
12-18 reps
10-15 reps
RPE 9
RPE 9
4A
Leg Press
1
2
1
10-15 reps
8-12 reps
8-12 reps
RPE 9
RPE 9
RPE 10
4B
Calf Raise (Leg Press)
3
15-20 reps
RPE 9.5
5A
Leg Extension
4
14 reps
RPE 9
5B
Bulgarian Split Squat (Dumbbell)
1
2
10-15 reps
10-15 reps
RPE 9
RPE 10
6
Overhead Tricep Extension (Cable)
3
12-16 reps
RPE 9.5
7A
Bicep Curl (Machine)
2
12 reps
RPE 10
7B
Seated Dip (Machine)
2
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
1
2
15-20 reps
10-15 reps
RPE 8
RPE 9
2
Hip Abductor (Machine)
1
1
15-20 reps
10-15 reps
RPE 8
RPE 9
3
Leg Curl
1
2
12-18 reps
10-15 reps
RPE 9
RPE 9
4A
Leg Press
1
2
1
10-15 reps
8-12 reps
8-12 reps
RPE 9
RPE 9
RPE 10
4B
Calf Raise (Leg Press)
3
15-20 reps
RPE 9.5
5A
Leg Extension
4
14 reps
RPE 9
5B
Bulgarian Split Squat (Dumbbell)
1
2
10-15 reps
10-15 reps
RPE 9
RPE 10
6
Overhead Tricep Extension (Cable)
3
12-16 reps
RPE 9.5
7A
Bicep Curl (Machine)
2
12 reps
RPE 10
7B
Seated Dip (Machine)
2
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
1
2
15-20 reps
10-15 reps
RPE 8
RPE 9
2
Hip Abductor (Machine)
1
1
15-20 reps
10-15 reps
RPE 8
RPE 9
3
Leg Curl
1
2
12-18 reps
10-15 reps
RPE 9
RPE 9
4A
Leg Press
1
2
1
10-15 reps
8-12 reps
8-12 reps
RPE 9
RPE 9
RPE 10
4B
Calf Raise (Leg Press)
3
15-20 reps
RPE 9.5
5A
Leg Extension
4
14 reps
RPE 9
5B
Bulgarian Split Squat (Dumbbell)
1
2
10-15 reps
10-15 reps
RPE 9
RPE 10
6
Overhead Tricep Extension (Cable)
3
12-16 reps
RPE 9.5
7A
Bicep Curl (Machine)
2
12 reps
RPE 10
7B
Seated Dip (Machine)
2
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
External Rotation
1
2
15-20 reps
10-15 reps
RPE 9.5
RPE 9.5
1B
Chest Fly (Cable)
1
2
15-20 reps
12-15 reps
RPE 9.5
RPE 9.5
2
Shoulder Press (Machine)
3
10-15 reps
RPE 10
3
Lateral Raise (Dumbbell)
3
3
12-15 reps
10-12 reps
RPE 9
RPE 10
4
Incline Bench Press (Dumbbell)
1
2
12-15 reps
9-12 reps
70%
75%
5
Chest Press (Machine)
1
2
10-12 reps
8-10 reps
75%
80%
6
T-Bar Row
3
8-14 reps
RPE 10
7
Seated Row (Cable)
1
2
12-15 reps
10-12 reps
RPE 9
RPE 10
8
High Row
3
10-15 reps
RPE 10
9
Rear Delt Fly (Cable)
3
12-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
External Rotation
1
2
15-20 reps
10-15 reps
RPE 9.5
RPE 9.5
1B
Chest Fly (Cable)
1
2
15-20 reps
12-15 reps
RPE 9.5
RPE 9.5
2
Shoulder Press (Machine)
3
10-15 reps
RPE 10
3
Lateral Raise (Dumbbell)
3
3
12-15 reps
10-12 reps
RPE 9
RPE 10
4
Incline Bench Press (Dumbbell)
1
2
12-15 reps
9-12 reps
70%
75%
5
Chest Press (Machine)
1
2
10-12 reps
8-10 reps
75%
80%
6
T-Bar Row
3
8-14 reps
RPE 10
7
Seated Row (Cable)
1
2
12-15 reps
10-12 reps
RPE 9
RPE 10
8
High Row
3
10-15 reps
RPE 10
9
Rear Delt Fly (Cable)
3
12-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
External Rotation
1
2
15-20 reps
10-15 reps
RPE 9.5
RPE 9.5
1B
Chest Fly (Cable)
1
2
15-20 reps
12-15 reps
RPE 9.5
RPE 9.5
2
Shoulder Press (Machine)
3
10-15 reps
RPE 10
3
Lateral Raise (Dumbbell)
3
3
12-15 reps
10-12 reps
RPE 9
RPE 10
4
Incline Bench Press (Dumbbell)
1
2
12-15 reps
9-12 reps
70%
75%
5
Chest Press (Machine)
1
2
10-12 reps
8-10 reps
75%
80%
6
T-Bar Row
3
8-14 reps
RPE 10
7
Seated Row (Cable)
1
2
12-15 reps
10-12 reps
RPE 9
RPE 10
8
High Row
3
10-15 reps
RPE 10
9
Rear Delt Fly (Cable)
3
12-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
External Rotation
1
2
15-20 reps
10-15 reps
RPE 9.5
RPE 9.5
1B
Chest Fly (Cable)
1
2
15-20 reps
12-15 reps
RPE 9.5
RPE 9.5
2
Shoulder Press (Machine)
3
10-15 reps
RPE 10
3
Lateral Raise (Dumbbell)
3
3
12-15 reps
10-12 reps
RPE 9
RPE 10
4
Incline Bench Press (Dumbbell)
1
2
12-15 reps
9-12 reps
70%
75%
5
Chest Press (Machine)
1
2
10-12 reps
8-10 reps
75%
80%
6
T-Bar Row
3
8-14 reps
RPE 10
7
Seated Row (Cable)
1
2
12-15 reps
10-12 reps
RPE 9
RPE 10
8
High Row
3
10-15 reps
RPE 10
9
Rear Delt Fly (Cable)
3
12-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
External Rotation
1
2
15-20 reps
10-15 reps
RPE 9.5
RPE 9.5
1B
Chest Fly (Cable)
1
2
15-20 reps
12-15 reps
RPE 9.5
RPE 9.5
2
Shoulder Press (Machine)
3
10-15 reps
RPE 10
3
Lateral Raise (Dumbbell)
3
3
12-15 reps
10-12 reps
RPE 9
RPE 10
4
Incline Bench Press (Dumbbell)
1
2
12-15 reps
9-12 reps
70%
75%
5
Chest Press (Machine)
1
2
10-12 reps
8-10 reps
75%
80%
6
T-Bar Row
3
8-14 reps
RPE 10
7
Seated Row (Cable)
1
2
12-15 reps
10-12 reps
RPE 9
RPE 10
8
High Row
3
10-15 reps
RPE 10
9
Rear Delt Fly (Cable)
3
12-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
External Rotation
1
2
15-20 reps
10-15 reps
RPE 9.5
RPE 9.5
1B
Chest Fly (Cable)
1
2
15-20 reps
12-15 reps
RPE 9.5
RPE 9.5
2
Shoulder Press (Machine)
3
10-15 reps
RPE 10
3
Lateral Raise (Dumbbell)
3
3
12-15 reps
10-12 reps
RPE 9
RPE 10
4
Incline Bench Press (Dumbbell)
1
2
12-15 reps
9-12 reps
70%
75%
5
Chest Press (Machine)
1
2
10-12 reps
8-10 reps
75%
80%
6
T-Bar Row
3
8-14 reps
RPE 10
7
Seated Row (Cable)
1
2
12-15 reps
10-12 reps
RPE 9
RPE 10
8
High Row
3
10-15 reps
RPE 10
9
Rear Delt Fly (Cable)
3
12-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
External Rotation
1
2
15-20 reps
10-15 reps
RPE 9.5
RPE 9.5
1B
Chest Fly (Cable)
1
2
15-20 reps
12-15 reps
RPE 9.5
RPE 9.5
2
Shoulder Press (Machine)
3
10-15 reps
RPE 10
3
Lateral Raise (Dumbbell)
3
3
12-15 reps
10-12 reps
RPE 9
RPE 10
4
Incline Bench Press (Dumbbell)
1
2
12-15 reps
9-12 reps
70%
75%
5
Chest Press (Machine)
1
2
10-12 reps
8-10 reps
75%
80%
6
T-Bar Row
3
8-14 reps
RPE 10
7
Seated Row (Cable)
1
2
12-15 reps
10-12 reps
RPE 9
RPE 10
8
High Row
3
10-15 reps
RPE 10
9
Rear Delt Fly (Cable)
3
12-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
External Rotation
1
2
15-20 reps
10-15 reps
RPE 9.5
RPE 9.5
1B
Chest Fly (Cable)
1
2
15-20 reps
12-15 reps
RPE 9.5
RPE 9.5
2
Shoulder Press (Machine)
3
10-15 reps
RPE 10
3
Lateral Raise (Dumbbell)
3
3
12-15 reps
10-12 reps
RPE 9
RPE 10
4
Incline Bench Press (Dumbbell)
1
2
12-15 reps
9-12 reps
70%
75%
5
Chest Press (Machine)
1
2
10-12 reps
8-10 reps
75%
80%
6
T-Bar Row
3
8-14 reps
RPE 10
7
Seated Row (Cable)
1
2
12-15 reps
10-12 reps
RPE 9
RPE 10
8
High Row
3
10-15 reps
RPE 10
9
Rear Delt Fly (Cable)
3
12-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
1
2
15-20 reps
12-15 reps
RPE 8.5
RPE 9.5
2
Hip Adductor (Machine)
2
12-15 reps
RPE 9.5
3
Lying Leg Curl
3
12-15 reps
RPE 10
4
Squat (Barbell)
1
4
10-15 reps
8-10 reps
65%
75%
5A
Leg Extension
1
3
15-20 reps
10-15 reps
RPE 8
RPE 10
5B
Bulgarian Split Squat (Dumbbell)
1
2
12-15 reps
10-12 reps
RPE 9
RPE 10
6
Single Arm Tricep Extension (Cable)
3
15-20 reps
RPE 9.5
7A
Preacher Curl (EZ Bar)
3
10-15 reps
RPE 10
7B
Overhead Tricep Extension (Cable)
3
12-18 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
1
2
15-20 reps
12-15 reps
RPE 8.5
RPE 9.5
2
Hip Adductor (Machine)
2
12-15 reps
RPE 9.5
3
Lying Leg Curl
3
12-15 reps
RPE 10
4
Squat (Barbell)
1
4
10-15 reps
8-10 reps
65%
75%
5A
Leg Extension
1
3
15-20 reps
10-15 reps
RPE 8
RPE 10
5B
Bulgarian Split Squat (Dumbbell)
1
2
12-15 reps
10-12 reps
RPE 9
RPE 10
6
Single Arm Tricep Extension (Cable)
3
15-20 reps
RPE 9.5
7A
Preacher Curl (EZ Bar)
3
10-15 reps
RPE 10
7B
Overhead Tricep Extension (Cable)
3
12-18 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
1
2
15-20 reps
12-15 reps
RPE 8.5
RPE 9.5
2
Hip Adductor (Machine)
2
12-15 reps
RPE 9.5
3
Lying Leg Curl
3
12-15 reps
RPE 10
4
Squat (Barbell)
1
4
10-15 reps
8-10 reps
65%
75%
5A
Leg Extension
1
3
15-20 reps
10-15 reps
RPE 8
RPE 10
5B
Bulgarian Split Squat (Dumbbell)
1
2
12-15 reps
10-12 reps
RPE 9
RPE 10
6
Single Arm Tricep Extension (Cable)
3
15-20 reps
RPE 9.5
7A
Preacher Curl (EZ Bar)
3
10-15 reps
RPE 10
7B
Overhead Tricep Extension (Cable)
3
12-18 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
1
2
15-20 reps
12-15 reps
RPE 8.5
RPE 9.5
2
Hip Adductor (Machine)
2
12-15 reps
RPE 9.5
3
Lying Leg Curl
3
12-15 reps
RPE 10
4
Squat (Barbell)
1
4
10-15 reps
8-10 reps
65%
75%
5A
Leg Extension
1
3
15-20 reps
10-15 reps
RPE 8
RPE 10
5B
Bulgarian Split Squat (Dumbbell)
1
2
12-15 reps
10-12 reps
RPE 9
RPE 10
6
Single Arm Tricep Extension (Cable)
3
15-20 reps
RPE 9.5
7A
Preacher Curl (EZ Bar)
3
10-15 reps
RPE 10
7B
Overhead Tricep Extension (Cable)
3
12-18 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
1
2
15-20 reps
12-15 reps
RPE 8.5
RPE 9.5
2
Hip Adductor (Machine)
2
12-15 reps
RPE 9.5
3
Lying Leg Curl
3
12-15 reps
RPE 10
4
Squat (Barbell)
1
4
10-15 reps
8-10 reps
65%
75%
5A
Leg Extension
1
3
15-20 reps
10-15 reps
RPE 8
RPE 10
5B
Bulgarian Split Squat (Dumbbell)
1
2
12-15 reps
10-12 reps
RPE 9
RPE 10
6
Single Arm Tricep Extension (Cable)
3
15-20 reps
RPE 9.5
7A
Preacher Curl (EZ Bar)
3
10-15 reps
RPE 10
7B
Overhead Tricep Extension (Cable)
3
12-18 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
1
2
15-20 reps
12-15 reps
RPE 8.5
RPE 9.5
2
Hip Adductor (Machine)
2
12-15 reps
RPE 9.5
3
Lying Leg Curl
3
12-15 reps
RPE 10
4
Squat (Barbell)
1
4
10-15 reps
8-10 reps
65%
75%
5A
Leg Extension
1
3
15-20 reps
10-15 reps
RPE 8
RPE 10
5B
Bulgarian Split Squat (Dumbbell)
1
2
12-15 reps
10-12 reps
RPE 9
RPE 10
6
Single Arm Tricep Extension (Cable)
3
15-20 reps
RPE 9.5
7A
Preacher Curl (EZ Bar)
3
10-15 reps
RPE 10
7B
Overhead Tricep Extension (Cable)
3
12-18 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
1
2
15-20 reps
12-15 reps
RPE 8.5
RPE 9.5
2
Hip Adductor (Machine)
2
12-15 reps
RPE 9.5
3
Lying Leg Curl
3
12-15 reps
RPE 10
4
Squat (Barbell)
1
4
10-15 reps
8-10 reps
65%
75%
5A
Leg Extension
1
3
15-20 reps
10-15 reps
RPE 8
RPE 10
5B
Bulgarian Split Squat (Dumbbell)
1
2
12-15 reps
10-12 reps
RPE 9
RPE 10
6
Single Arm Tricep Extension (Cable)
3
15-20 reps
RPE 9.5
7A
Preacher Curl (EZ Bar)
3
10-15 reps
RPE 10
7B
Overhead Tricep Extension (Cable)
3
12-18 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
1
2
15-20 reps
12-15 reps
RPE 8.5
RPE 9.5
2
Hip Adductor (Machine)
2
12-15 reps
RPE 9.5
3
Lying Leg Curl
3
12-15 reps
RPE 10
4
Squat (Barbell)
1
4
10-15 reps
8-10 reps
65%
75%
5A
Leg Extension
1
3
15-20 reps
10-15 reps
RPE 8
RPE 10
5B
Bulgarian Split Squat (Dumbbell)
1
2
12-15 reps
10-12 reps
RPE 9
RPE 10
6
Single Arm Tricep Extension (Cable)
3
15-20 reps
RPE 9.5
7A
Preacher Curl (EZ Bar)
3
10-15 reps
RPE 10
7B
Overhead Tricep Extension (Cable)
3
12-18 reps
RPE 9.5
Week 1
1 / 8 Weeks
Day 2
1
Hip Adductor (Machine)
1 Set
2 Sets
15-20 Reps
10-15 Reps
@8
@9
2
Hip Abductor (Machine)
1 Set
1 Set
15-20 Reps
10-15 Reps
@8
@9
3
Leg Curl
1 Set
2 Sets
12-18 Reps
10-15 Reps
@9
@9
4A
Leg Press
1 Set
2 Sets
1 Set
10-15 Reps
8-12 Reps
8-12 Reps
@9
@9
@10
4B
Calf Raise (Leg Press)
3 Sets
15-20 Reps
@9.5
5A
Leg Extension
4 Sets
14 Reps
@9
5B
Bulgarian Split Squat (Dumbbell)
1 Set
2 Sets
10-15 Reps
10-15 Reps
@9
@10
6
Overhead Tricep Extension (Cable)
3 Sets
12-16 Reps
@9.5
7A
Bicep Curl (Machine)
2 Sets
12 Reps
@10
7B
Seated Dip (Machine)
2 Sets
12 Reps
@10
Day 4
1
Hip Abductor (Machine)
1 Set
2 Sets
15-20 Reps
12-15 Reps
@8.5
@9.5
2
Hip Adductor (Machine)
2 Sets
12-15 Reps
@9.5
3
Lying Leg Curl
3 Sets
12-15 Reps
@10
4
Squat (Barbell)
1 Set
4 Sets
10-15 Reps
8-10 Reps
65%
75%
5A
Leg Extension
1 Set
3 Sets
15-20 Reps
10-15 Reps
@8
@10
5B
Bulgarian Split Squat (Dumbbell)
1 Set
2 Sets
12-15 Reps
10-12 Reps
@9
@10
6
Single Arm Tricep Extension (Cable)
3 Sets
15-20 Reps
@9.5
7A
Preacher Curl (EZ Bar)
3 Sets
10-15 Reps
@10
7B
Overhead Tricep Extension (Cable)
3 Sets
12-18 Reps
@9.5
Day 3
1A
External Rotation
1 Set
2 Sets
15-20 Reps
10-15 Reps
@9.5
@9.5
1B
Chest Fly (Cable)
1 Set
2 Sets
15-20 Reps
12-15 Reps
@9.5
@9.5
2
Shoulder Press (Machine)
3 Sets
10-15 Reps
@10
3
Lateral Raise (Dumbbell)
3 Sets
3 Sets
12-15 Reps
10-12 Reps
@9
@10
4
Incline Bench Press (Dumbbell)
1 Set
2 Sets
12-15 Reps
9-12 Reps
70%
75%
5
Chest Press (Machine)
1 Set
2 Sets
10-12 Reps
8-10 Reps
75%
80%
6
T-Bar Row
3 Sets
8-14 Reps
@10
7
Seated Row (Cable)
1 Set
2 Sets
12-15 Reps
10-12 Reps
@9
@10
8
High Row
3 Sets
10-15 Reps
@10
9
Rear Delt Fly (Cable)
3 Sets
12-15 Reps
@10
Day 1
1A
Pec Deck (Machine)
1 Set
2 Sets
15-20 Reps
10-12 Reps
@10
@10
1B
Rear Delt Fly (Machine)
1 Set
3 Sets
15-20 Reps
10-15 Reps
@10
@10
2
Chest Supported Row (Machine)
1 Set
3 Sets
12-16 Reps
10-14 Reps
@8
@9.5
3
Seated Row (Cable)
1 Set
2 Sets
12-15 Reps
10-12 Reps
@9
@10
4
Lat Pulldown
3 Sets
10-14 Reps
@10
5
Bench Press (Barbell)
3 Sets
8-12 Reps
75%
6
Incline Chest Press (Machine)
3 Sets
8-12 Reps
75%
7
Shoulder Press (Plate Loaded)
3 Sets
8-12 Reps
@10
8
One Arm Lateral Raise (Cable)
3 Sets
10-12 Reps
@10
9
External Rotation
3 Sets
20 Reps
@10