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Enzo's ULPPL

by Enzo F.
1 athletes joined
5.0
(1 rating)

Program Description

Muscle and Strength Growth

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Bodybuilding, Powerbuilding
  • Equipment
    Garage Gym
  • Program Length
    10 weeks
  • Time Per Workout
    60 minutes
  • Created
    Feb 27, 2025 01:02
  • Last Edited
    Jun 18, 2025 12:03

Summary

Transform your physique with Enzo's ULPPL, a dynamic 10-week program designed for serious lifters. Committing to five days a week, you'll alternate between upper and lower body workouts, incorporating foundational lifts like the bench press and deadlift, alongside targeted accessory movements. This program emphasizes progressive overload and intensity, ensuring you push your limits and maximize gains. Perfect for those equipped with a garage gym, get ready to elevate your strength and redefine your workout routine!
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4.8 Stars with 10, 000+ Ratings
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
3-5 reps
3-5 reps
3-5 reps
RPE 7
RPE 8
RPE 9
2
Bent Over Row (Barbell)
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 7
RPE 8
RPE 9
3
Bench Supported Lateral Raise (Dumbbell)
1
2
8-10 reps
8-10 reps
RPE 9
RPE 10
4
Pull-Up (Weighted)
3
8-10 reps
RPE 9
5
Chest Fly (Dumbbell)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
6
Bicep Curl (EZ Bar)
1
2
8-10 reps
8-10 reps
RPE 9
RPE 10
7
Skull Crusher (Dumbbell)
1
2
8-10 reps
8-10 reps
RPE 9
RPE 10
8
Lever Arm Shrug
1
2
12-15 reps
12-15 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
3-5 reps
3-5 reps
3-5 reps
RPE 7
RPE 8
RPE 9
2
Bent Over Row (Barbell)
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 7
RPE 8
RPE 9
3
Bench Supported Lateral Raise (Dumbbell)
1
2
8-10 reps
8-10 reps
RPE 9
RPE 10
4
Pull-Up (Weighted)
3
8-10 reps
RPE 9
5
Chest Fly (Dumbbell)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
6
Bicep Curl (EZ Bar)
1
2
8-10 reps
8-10 reps
RPE 9
RPE 10
7
Skull Crusher (Dumbbell)
1
2
8-10 reps
8-10 reps
RPE 9
RPE 10
8
Lever Arm Shrug
1
2
12-15 reps
12-15 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
3-5 reps
3-5 reps
3-5 reps
RPE 7
RPE 8
RPE 9
2
Bent Over Row (Barbell)
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 7
RPE 8
RPE 9
3
Bench Supported Lateral Raise (Dumbbell)
1
2
8-10 reps
8-10 reps
RPE 9
RPE 10
4
Pull-Up (Weighted)
3
8-10 reps
RPE 9
5
Chest Fly (Dumbbell)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
6
Bicep Curl (EZ Bar)
1
2
8-10 reps
8-10 reps
RPE 9
RPE 10
7
Skull Crusher (Dumbbell)
1
2
8-10 reps
8-10 reps
RPE 9
RPE 10
8
Lever Arm Shrug
1
2
12-15 reps
12-15 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
3-5 reps
3-5 reps
3-5 reps
RPE 7
RPE 8
RPE 9
2
Bent Over Row (Barbell)
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 7
RPE 8
RPE 9
3
Bench Supported Lateral Raise (Dumbbell)
1
2
8-10 reps
8-10 reps
RPE 9
RPE 10
4
Pull-Up (Weighted)
3
8-10 reps
RPE 9
5
Chest Fly (Dumbbell)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
6
Bicep Curl (EZ Bar)
1
2
8-10 reps
8-10 reps
RPE 9
RPE 10
7
Skull Crusher (Dumbbell)
1
2
8-10 reps
8-10 reps
RPE 9
RPE 10
8
Lever Arm Shrug
1
2
12-15 reps
12-15 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
3-5 reps
3-5 reps
3-5 reps
RPE 7
RPE 8
RPE 9
2
Bent Over Row (Barbell)
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 7
RPE 8
RPE 9
3
Bench Supported Lateral Raise (Dumbbell)
1
2
8-10 reps
8-10 reps
RPE 9
RPE 10
4
Pull-Up (Weighted)
3
8-10 reps
RPE 9
5
Chest Fly (Dumbbell)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
6
Bicep Curl (EZ Bar)
1
2
8-10 reps
8-10 reps
RPE 9
RPE 10
7
Skull Crusher (Dumbbell)
1
2
8-10 reps
8-10 reps
RPE 9
RPE 10
8
Lever Arm Shrug
1
2
12-15 reps
12-15 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
3-5 reps
3-5 reps
3-5 reps
RPE 7
RPE 8
RPE 9
2
Bent Over Row (Barbell)
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 7
RPE 8
RPE 9
3
Bench Supported Lateral Raise (Dumbbell)
1
2
8-10 reps
8-10 reps
RPE 9
RPE 10
4
Pull-Up (Weighted)
3
8-10 reps
RPE 9
5
Chest Fly (Dumbbell)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
6
Bicep Curl (EZ Bar)
1
2
8-10 reps
8-10 reps
RPE 9
RPE 10
7
Skull Crusher (Dumbbell)
1
2
8-10 reps
8-10 reps
RPE 9
RPE 10
8
Lever Arm Shrug
1
2
12-15 reps
12-15 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
3-5 reps
3-5 reps
3-5 reps
RPE 7
RPE 8
RPE 9
2
Bent Over Row (Barbell)
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 7
RPE 8
RPE 9
3
Bench Supported Lateral Raise (Dumbbell)
1
2
8-10 reps
8-10 reps
RPE 9
RPE 10
4
Pull-Up (Weighted)
3
8-10 reps
RPE 9
5
Chest Fly (Dumbbell)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
6
Bicep Curl (EZ Bar)
1
2
8-10 reps
8-10 reps
RPE 9
RPE 10
7
Skull Crusher (Dumbbell)
1
2
8-10 reps
8-10 reps
RPE 9
RPE 10
8
Lever Arm Shrug
1
2
12-15 reps
12-15 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
3-5 reps
3-5 reps
3-5 reps
RPE 7
RPE 8
RPE 9
2
Bent Over Row (Barbell)
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 7
RPE 8
RPE 9
3
Bench Supported Lateral Raise (Dumbbell)
1
2
8-10 reps
8-10 reps
RPE 9
RPE 10
4
Pull-Up (Weighted)
3
8-10 reps
RPE 9
5
Chest Fly (Dumbbell)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
6
Bicep Curl (EZ Bar)
1
2
8-10 reps
8-10 reps
RPE 9
RPE 10
7
Skull Crusher (Dumbbell)
1
2
8-10 reps
8-10 reps
RPE 9
RPE 10
8
Lever Arm Shrug
1
2
12-15 reps
12-15 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
3-5 reps
3-5 reps
3-5 reps
RPE 7
RPE 8
RPE 9
2
Bent Over Row (Barbell)
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 7
RPE 8
RPE 9
3
Bench Supported Lateral Raise (Dumbbell)
1
2
8-10 reps
8-10 reps
RPE 9
RPE 10
4
Pull-Up (Weighted)
3
8-10 reps
RPE 9
5
Chest Fly (Dumbbell)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
6
Bicep Curl (EZ Bar)
1
2
8-10 reps
8-10 reps
RPE 9
RPE 10
7
Skull Crusher (Dumbbell)
1
2
8-10 reps
8-10 reps
RPE 9
RPE 10
8
Lever Arm Shrug
1
2
12-15 reps
12-15 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
3-5 reps
3-5 reps
3-5 reps
RPE 7
RPE 8
RPE 9
2
Bent Over Row (Barbell)
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 7
RPE 8
RPE 9
3
Bench Supported Lateral Raise (Dumbbell)
1
2
8-10 reps
8-10 reps
RPE 9
RPE 10
4
Pull-Up (Weighted)
3
8-10 reps
RPE 9
5
Chest Fly (Dumbbell)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
6
Bicep Curl (EZ Bar)
1
2
8-10 reps
8-10 reps
RPE 9
RPE 10
7
Skull Crusher (Dumbbell)
1
2
8-10 reps
8-10 reps
RPE 9
RPE 10
8
Lever Arm Shrug
1
2
12-15 reps
12-15 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
3-5 reps
3-5 reps
RPE 6
RPE 7
2
Leg Press
1
2
6-8 reps
6-8 reps
RPE 7
RPE 8
3
Reverse Hyperextension
1
2
8-10 reps
8-10 reps
RPE 7
RPE 8
4
Calf Raise (Leg Press)
1
2
8-10 reps
8-10 reps
RPE 9
RPE 10
5
Cable Crunch
1
2
10-12 reps
10-12 reps
RPE 9
RPE 10
6A
Wrist Rising
3
15-20 reps
RPE 9
6B
Wrist Pronation
3
15-20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
3-5 reps
3-5 reps
RPE 6
RPE 7
2
Leg Press
1
2
6-8 reps
6-8 reps
RPE 7
RPE 8
3
Reverse Hyperextension
1
2
8-10 reps
8-10 reps
RPE 7
RPE 8
4
Calf Raise (Leg Press)
1
2
8-10 reps
8-10 reps
RPE 9
RPE 10
5
Cable Crunch
1
2
10-12 reps
10-12 reps
RPE 9
RPE 10
6A
Wrist Rising
3
15-20 reps
RPE 9
6B
Wrist Pronation
3
15-20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
3-5 reps
3-5 reps
RPE 6
RPE 7
2
Leg Press
1
2
6-8 reps
6-8 reps
RPE 7
RPE 8
3
Reverse Hyperextension
1
2
8-10 reps
8-10 reps
RPE 7
RPE 8
4
Calf Raise (Leg Press)
1
2
8-10 reps
8-10 reps
RPE 9
RPE 10
5
Cable Crunch
1
2
10-12 reps
10-12 reps
RPE 9
RPE 10
6A
Wrist Rising
3
15-20 reps
RPE 9
6B
Wrist Pronation
3
15-20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
3-5 reps
3-5 reps
RPE 6
RPE 7
2
Leg Press
1
2
6-8 reps
6-8 reps
RPE 7
RPE 8
3
Reverse Hyperextension
1
2
8-10 reps
8-10 reps
RPE 7
RPE 8
4
Calf Raise (Leg Press)
1
2
8-10 reps
8-10 reps
RPE 9
RPE 10
5
Cable Crunch
1
2
10-12 reps
10-12 reps
RPE 9
RPE 10
6A
Wrist Rising
3
15-20 reps
RPE 9
6B
Wrist Pronation
3
15-20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
3-5 reps
3-5 reps
RPE 6
RPE 7
2
Leg Press
1
2
6-8 reps
6-8 reps
RPE 7
RPE 8
3
Reverse Hyperextension
1
2
8-10 reps
8-10 reps
RPE 7
RPE 8
4
Calf Raise (Leg Press)
1
2
8-10 reps
8-10 reps
RPE 9
RPE 10
5
Cable Crunch
1
2
10-12 reps
10-12 reps
RPE 9
RPE 10
6A
Wrist Rising
3
15-20 reps
RPE 9
6B
Wrist Pronation
3
15-20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
3-5 reps
3-5 reps
RPE 6
RPE 7
2
Leg Press
1
2
6-8 reps
6-8 reps
RPE 7
RPE 8
3
Reverse Hyperextension
1
2
8-10 reps
8-10 reps
RPE 7
RPE 8
4
Calf Raise (Leg Press)
1
2
8-10 reps
8-10 reps
RPE 9
RPE 10
5
Cable Crunch
1
2
10-12 reps
10-12 reps
RPE 9
RPE 10
6A
Wrist Rising
3
15-20 reps
RPE 9
6B
Wrist Pronation
3
15-20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
3-5 reps
3-5 reps
RPE 6
RPE 7
2
Leg Press
1
2
6-8 reps
6-8 reps
RPE 7
RPE 8
3
Reverse Hyperextension
1
2
8-10 reps
8-10 reps
RPE 7
RPE 8
4
Calf Raise (Leg Press)
1
2
8-10 reps
8-10 reps
RPE 9
RPE 10
5
Cable Crunch
1
2
10-12 reps
10-12 reps
RPE 9
RPE 10
6A
Wrist Rising
3
15-20 reps
RPE 9
6B
Wrist Pronation
3
15-20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
3-5 reps
3-5 reps
RPE 6
RPE 7
2
Leg Press
1
2
6-8 reps
6-8 reps
RPE 7
RPE 8
3
Reverse Hyperextension
1
2
8-10 reps
8-10 reps
RPE 7
RPE 8
4
Calf Raise (Leg Press)
1
2
8-10 reps
8-10 reps
RPE 9
RPE 10
5
Cable Crunch
1
2
10-12 reps
10-12 reps
RPE 9
RPE 10
6A
Wrist Rising
3
15-20 reps
RPE 9
6B
Wrist Pronation
3
15-20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
3-5 reps
3-5 reps
RPE 6
RPE 7
2
Leg Press
1
2
6-8 reps
6-8 reps
RPE 7
RPE 8
3
Reverse Hyperextension
1
2
8-10 reps
8-10 reps
RPE 7
RPE 8
4
Calf Raise (Leg Press)
1
2
8-10 reps
8-10 reps
RPE 9
RPE 10
5
Cable Crunch
1
2
10-12 reps
10-12 reps
RPE 9
RPE 10
6A
Wrist Rising
3
15-20 reps
RPE 9
6B
Wrist Pronation
3
15-20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
3-5 reps
3-5 reps
RPE 6
RPE 7
2
Leg Press
1
2
6-8 reps
6-8 reps
RPE 7
RPE 8
3
Reverse Hyperextension
1
2
8-10 reps
8-10 reps
RPE 7
RPE 8
4
Calf Raise (Leg Press)
1
2
8-10 reps
8-10 reps
RPE 9
RPE 10
5
Cable Crunch
1
2
10-12 reps
10-12 reps
RPE 9
RPE 10
6A
Wrist Rising
3
15-20 reps
RPE 9
6B
Wrist Pronation
3
15-20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
2
8-10 reps
8-10 reps
RPE 8
RPE 9
2
Bench Press (Dumbbell)
1
2
10-12 reps
10-12 reps
RPE 8
RPE 9
3
One Arm Lateral Raise (Cable)
1
2
12-15 reps
12-15 reps
RPE 9
RPE 10
4
Chest Fly (Cable)
1
2
12-15 reps
12-15 reps
RPE 9
RPE 10
5
Tricep Kickback
1
2
12-15 reps
12-15 reps
RPE 9
RPE 10
6
Overhead Tricep Extension (Cable)
1
2
15-20 reps
15-20 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
2
8-10 reps
8-10 reps
RPE 8
RPE 9
2
Bench Press (Dumbbell)
1
2
10-12 reps
10-12 reps
RPE 8
RPE 9
3
One Arm Lateral Raise (Cable)
1
2
12-15 reps
12-15 reps
RPE 9
RPE 10
4
Chest Fly (Cable)
1
2
12-15 reps
12-15 reps
RPE 9
RPE 10
5
Tricep Kickback
1
2
12-15 reps
12-15 reps
RPE 9
RPE 10
6
Overhead Tricep Extension (Cable)
1
2
15-20 reps
15-20 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
2
8-10 reps
8-10 reps
RPE 8
RPE 9
2
Bench Press (Dumbbell)
1
2
10-12 reps
10-12 reps
RPE 8
RPE 9
3
One Arm Lateral Raise (Cable)
1
2
12-15 reps
12-15 reps
RPE 9
RPE 10
4
Chest Fly (Cable)
1
2
12-15 reps
12-15 reps
RPE 9
RPE 10
5
Tricep Kickback
1
2
12-15 reps
12-15 reps
RPE 9
RPE 10
6
Overhead Tricep Extension (Cable)
1
2
15-20 reps
15-20 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
2
8-10 reps
8-10 reps
RPE 8
RPE 9
2
Bench Press (Dumbbell)
1
2
10-12 reps
10-12 reps
RPE 8
RPE 9
3
One Arm Lateral Raise (Cable)
1
2
12-15 reps
12-15 reps
RPE 9
RPE 10
4
Chest Fly (Cable)
1
2
12-15 reps
12-15 reps
RPE 9
RPE 10
5
Tricep Kickback
1
2
12-15 reps
12-15 reps
RPE 9
RPE 10
6
Overhead Tricep Extension (Cable)
1
2
15-20 reps
15-20 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
2
8-10 reps
8-10 reps
RPE 8
RPE 9
2
Bench Press (Dumbbell)
1
2
10-12 reps
10-12 reps
RPE 8
RPE 9
3
One Arm Lateral Raise (Cable)
1
2
12-15 reps
12-15 reps
RPE 9
RPE 10
4
Chest Fly (Cable)
1
2
12-15 reps
12-15 reps
RPE 9
RPE 10
5
Tricep Kickback
1
2
12-15 reps
12-15 reps
RPE 9
RPE 10
6
Overhead Tricep Extension (Cable)
1
2
15-20 reps
15-20 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
2
8-10 reps
8-10 reps
RPE 8
RPE 9
2
Bench Press (Dumbbell)
1
2
10-12 reps
10-12 reps
RPE 8
RPE 9
3
One Arm Lateral Raise (Cable)
1
2
12-15 reps
12-15 reps
RPE 9
RPE 10
4
Chest Fly (Cable)
1
2
12-15 reps
12-15 reps
RPE 9
RPE 10
5
Tricep Kickback
1
2
12-15 reps
12-15 reps
RPE 9
RPE 10
6
Overhead Tricep Extension (Cable)
1
2
15-20 reps
15-20 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
2
8-10 reps
8-10 reps
RPE 8
RPE 9
2
Bench Press (Dumbbell)
1
2
10-12 reps
10-12 reps
RPE 8
RPE 9
3
One Arm Lateral Raise (Cable)
1
2
12-15 reps
12-15 reps
RPE 9
RPE 10
4
Chest Fly (Cable)
1
2
12-15 reps
12-15 reps
RPE 9
RPE 10
5
Tricep Kickback
1
2
12-15 reps
12-15 reps
RPE 9
RPE 10
6
Overhead Tricep Extension (Cable)
1
2
15-20 reps
15-20 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
2
8-10 reps
8-10 reps
RPE 8
RPE 9
2
Bench Press (Dumbbell)
1
2
10-12 reps
10-12 reps
RPE 8
RPE 9
3
One Arm Lateral Raise (Cable)
1
2
12-15 reps
12-15 reps
RPE 9
RPE 10
4
Chest Fly (Cable)
1
2
12-15 reps
12-15 reps
RPE 9
RPE 10
5
Tricep Kickback
1
2
12-15 reps
12-15 reps
RPE 9
RPE 10
6
Overhead Tricep Extension (Cable)
1
2
15-20 reps
15-20 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
2
8-10 reps
8-10 reps
RPE 8
RPE 9
2
Bench Press (Dumbbell)
1
2
10-12 reps
10-12 reps
RPE 8
RPE 9
3
One Arm Lateral Raise (Cable)
1
2
12-15 reps
12-15 reps
RPE 9
RPE 10
4
Chest Fly (Cable)
1
2
12-15 reps
12-15 reps
RPE 9
RPE 10
5
Tricep Kickback
1
2
12-15 reps
12-15 reps
RPE 9
RPE 10
6
Overhead Tricep Extension (Cable)
1
2
15-20 reps
15-20 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
2
8-10 reps
8-10 reps
RPE 8
RPE 9
2
Bench Press (Dumbbell)
1
2
10-12 reps
10-12 reps
RPE 8
RPE 9
3
One Arm Lateral Raise (Cable)
1
2
12-15 reps
12-15 reps
RPE 9
RPE 10
4
Chest Fly (Cable)
1
2
12-15 reps
12-15 reps
RPE 9
RPE 10
5
Tricep Kickback
1
2
12-15 reps
12-15 reps
RPE 9
RPE 10
6
Overhead Tricep Extension (Cable)
1
2
15-20 reps
15-20 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
2
10-12 reps
10-12 reps
RPE 8
RPE 9
2
Single Arm Row (Dumbbell)
1
2
10-12 reps
10-12 reps
RPE 8
RPE 9
3
Lat Cable Pull-In
1
2
12-15 reps
12-15 reps
RPE 9
RPE 10
4
Face Pull
1
2
12-15 reps
12-15 reps
RPE 9
RPE 10
5
Shrug (Barbell)
1
2
12-15 reps
12-15 reps
RPE 9
RPE 10
6
Hammer Curl
1
2
12-15 reps
12-15 reps
RPE 9
RPE 10
7
Bayesian Curl
1
2
15-20 reps
15-20 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
2
10-12 reps
10-12 reps
RPE 8
RPE 9
2
Single Arm Row (Dumbbell)
1
2
10-12 reps
10-12 reps
RPE 8
RPE 9
3
Lat Cable Pull-In
1
2
12-15 reps
12-15 reps
RPE 9
RPE 10
4
Face Pull
1
2
12-15 reps
12-15 reps
RPE 9
RPE 10
5
Shrug (Barbell)
1
2
12-15 reps
12-15 reps
RPE 9
RPE 10
6
Hammer Curl
1
2
12-15 reps
12-15 reps
RPE 9
RPE 10
7
Bayesian Curl
1
2
15-20 reps
15-20 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
2
10-12 reps
10-12 reps
RPE 8
RPE 9
2
Single Arm Row (Dumbbell)
1
2
10-12 reps
10-12 reps
RPE 8
RPE 9
3
Lat Cable Pull-In
1
2
12-15 reps
12-15 reps
RPE 9
RPE 10
4
Face Pull
1
2
12-15 reps
12-15 reps
RPE 9
RPE 10
5
Shrug (Barbell)
1
2
12-15 reps
12-15 reps
RPE 9
RPE 10
6
Hammer Curl
1
2
12-15 reps
12-15 reps
RPE 9
RPE 10
7
Bayesian Curl
1
2
15-20 reps
15-20 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
2
10-12 reps
10-12 reps
RPE 8
RPE 9
2
Single Arm Row (Dumbbell)
1
2
10-12 reps
10-12 reps
RPE 8
RPE 9
3
Lat Cable Pull-In
1
2
12-15 reps
12-15 reps
RPE 9
RPE 10
4
Face Pull
1
2
12-15 reps
12-15 reps
RPE 9
RPE 10
5
Shrug (Barbell)
1
2
12-15 reps
12-15 reps
RPE 9
RPE 10
6
Hammer Curl
1
2
12-15 reps
12-15 reps
RPE 9
RPE 10
7
Bayesian Curl
1
2
15-20 reps
15-20 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
2
10-12 reps
10-12 reps
RPE 8
RPE 9
2
Single Arm Row (Dumbbell)
1
2
10-12 reps
10-12 reps
RPE 8
RPE 9
3
Lat Cable Pull-In
1
2
12-15 reps
12-15 reps
RPE 9
RPE 10
4
Face Pull
1
2
12-15 reps
12-15 reps
RPE 9
RPE 10
5
Shrug (Barbell)
1
2
12-15 reps
12-15 reps
RPE 9
RPE 10
6
Hammer Curl
1
2
12-15 reps
12-15 reps
RPE 9
RPE 10
7
Bayesian Curl
1
2
15-20 reps
15-20 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
2
10-12 reps
10-12 reps
RPE 8
RPE 9
2
Single Arm Row (Dumbbell)
1
2
10-12 reps
10-12 reps
RPE 8
RPE 9
3
Lat Cable Pull-In
1
2
12-15 reps
12-15 reps
RPE 9
RPE 10
4
Face Pull
1
2
12-15 reps
12-15 reps
RPE 9
RPE 10
5
Shrug (Barbell)
1
2
12-15 reps
12-15 reps
RPE 9
RPE 10
6
Hammer Curl
1
2
12-15 reps
12-15 reps
RPE 9
RPE 10
7
Bayesian Curl
1
2
15-20 reps
15-20 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
2
10-12 reps
10-12 reps
RPE 8
RPE 9
2
Single Arm Row (Dumbbell)
1
2
10-12 reps
10-12 reps
RPE 8
RPE 9
3
Lat Cable Pull-In
1
2
12-15 reps
12-15 reps
RPE 9
RPE 10
4
Face Pull
1
2
12-15 reps
12-15 reps
RPE 9
RPE 10
5
Shrug (Barbell)
1
2
12-15 reps
12-15 reps
RPE 9
RPE 10
6
Hammer Curl
1
2
12-15 reps
12-15 reps
RPE 9
RPE 10
7
Bayesian Curl
1
2
15-20 reps
15-20 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
2
10-12 reps
10-12 reps
RPE 8
RPE 9
2
Single Arm Row (Dumbbell)
1
2
10-12 reps
10-12 reps
RPE 8
RPE 9
3
Lat Cable Pull-In
1
2
12-15 reps
12-15 reps
RPE 9
RPE 10
4
Face Pull
1
2
12-15 reps
12-15 reps
RPE 9
RPE 10
5
Shrug (Barbell)
1
2
12-15 reps
12-15 reps
RPE 9
RPE 10
6
Hammer Curl
1
2
12-15 reps
12-15 reps
RPE 9
RPE 10
7
Bayesian Curl
1
2
15-20 reps
15-20 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
2
10-12 reps
10-12 reps
RPE 8
RPE 9
2
Single Arm Row (Dumbbell)
1
2
10-12 reps
10-12 reps
RPE 8
RPE 9
3
Lat Cable Pull-In
1
2
12-15 reps
12-15 reps
RPE 9
RPE 10
4
Face Pull
1
2
12-15 reps
12-15 reps
RPE 9
RPE 10
5
Shrug (Barbell)
1
2
12-15 reps
12-15 reps
RPE 9
RPE 10
6
Hammer Curl
1
2
12-15 reps
12-15 reps
RPE 9
RPE 10
7
Bayesian Curl
1
2
15-20 reps
15-20 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
2
10-12 reps
10-12 reps
RPE 8
RPE 9
2
Single Arm Row (Dumbbell)
1
2
10-12 reps
10-12 reps
RPE 8
RPE 9
3
Lat Cable Pull-In
1
2
12-15 reps
12-15 reps
RPE 9
RPE 10
4
Face Pull
1
2
12-15 reps
12-15 reps
RPE 9
RPE 10
5
Shrug (Barbell)
1
2
12-15 reps
12-15 reps
RPE 9
RPE 10
6
Hammer Curl
1
2
12-15 reps
12-15 reps
RPE 9
RPE 10
7
Bayesian Curl
1
2
15-20 reps
15-20 reps
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge (Dumbbell)
1
2
3-5 reps
3-5 reps
RPE 7
RPE 8
2
Reverse Hyperextension
1
2
10-12 reps
10-12 reps
RPE 8
RPE 9
3
Belt Squat
1
1
12-15 reps
12-15 reps
RPE 9
RPE 10
4
Standing Calf Raise
1
2
15-20 reps
15-20 reps
RPE 9
RPE 10
5
Lying Leg Curl
1
1
12-15 reps
12-15 reps
RPE 9
RPE 10
6
Hanging Leg Raise
1
2
10-20 reps
10-20 reps
RPE 9
RPE 10
7A
Wrist Pronation
3
15-20 reps
RPE 9
7B
Wrist Rising
3
15-20 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge (Dumbbell)
1
2
3-5 reps
3-5 reps
RPE 7
RPE 8
2
Reverse Hyperextension
1
2
10-12 reps
10-12 reps
RPE 8
RPE 9
3
Belt Squat
1
1
12-15 reps
12-15 reps
RPE 9
RPE 10
4
Standing Calf Raise
1
2
15-20 reps
15-20 reps
RPE 9
RPE 10
5
Lying Leg Curl
1
1
12-15 reps
12-15 reps
RPE 9
RPE 10
6
Hanging Leg Raise
1
2
10-20 reps
10-20 reps
RPE 9
RPE 10
7A
Wrist Pronation
3
15-20 reps
RPE 9
7B
Wrist Rising
3
15-20 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge (Dumbbell)
1
2
3-5 reps
3-5 reps
RPE 7
RPE 8
2
Reverse Hyperextension
1
2
10-12 reps
10-12 reps
RPE 8
RPE 9
3
Belt Squat
1
1
12-15 reps
12-15 reps
RPE 9
RPE 10
4
Standing Calf Raise
1
2
15-20 reps
15-20 reps
RPE 9
RPE 10
5
Lying Leg Curl
1
1
12-15 reps
12-15 reps
RPE 9
RPE 10
6
Hanging Leg Raise
1
2
10-20 reps
10-20 reps
RPE 9
RPE 10
7A
Wrist Pronation
3
15-20 reps
RPE 9
7B
Wrist Rising
3
15-20 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge (Dumbbell)
1
2
3-5 reps
3-5 reps
RPE 7
RPE 8
2
Reverse Hyperextension
1
2
10-12 reps
10-12 reps
RPE 8
RPE 9
3
Belt Squat
1
1
12-15 reps
12-15 reps
RPE 9
RPE 10
4
Standing Calf Raise
1
2
15-20 reps
15-20 reps
RPE 9
RPE 10
5
Lying Leg Curl
1
1
12-15 reps
12-15 reps
RPE 9
RPE 10
6
Hanging Leg Raise
1
2
10-20 reps
10-20 reps
RPE 9
RPE 10
7A
Wrist Pronation
3
15-20 reps
RPE 9
7B
Wrist Rising
3
15-20 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge (Dumbbell)
1
2
3-5 reps
3-5 reps
RPE 7
RPE 8
2
Reverse Hyperextension
1
2
10-12 reps
10-12 reps
RPE 8
RPE 9
3
Belt Squat
1
1
12-15 reps
12-15 reps
RPE 9
RPE 10
4
Standing Calf Raise
1
2
15-20 reps
15-20 reps
RPE 9
RPE 10
5
Lying Leg Curl
1
1
12-15 reps
12-15 reps
RPE 9
RPE 10
6
Hanging Leg Raise
1
2
10-20 reps
10-20 reps
RPE 9
RPE 10
7A
Wrist Pronation
3
15-20 reps
RPE 9
7B
Wrist Rising
3
15-20 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge (Dumbbell)
1
2
3-5 reps
3-5 reps
RPE 7
RPE 8
2
Reverse Hyperextension
1
2
10-12 reps
10-12 reps
RPE 8
RPE 9
3
Belt Squat
1
1
12-15 reps
12-15 reps
RPE 9
RPE 10
4
Standing Calf Raise
1
2
15-20 reps
15-20 reps
RPE 9
RPE 10
5
Lying Leg Curl
1
1
12-15 reps
12-15 reps
RPE 9
RPE 10
6
Hanging Leg Raise
1
2
10-20 reps
10-20 reps
RPE 9
RPE 10
7A
Wrist Pronation
3
15-20 reps
RPE 9
7B
Wrist Rising
3
15-20 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge (Dumbbell)
1
2
3-5 reps
3-5 reps
RPE 7
RPE 8
2
Reverse Hyperextension
1
2
10-12 reps
10-12 reps
RPE 8
RPE 9
3
Belt Squat
1
1
12-15 reps
12-15 reps
RPE 9
RPE 10
4
Standing Calf Raise
1
2
15-20 reps
15-20 reps
RPE 9
RPE 10
5
Lying Leg Curl
1
1
12-15 reps
12-15 reps
RPE 9
RPE 10
6
Hanging Leg Raise
1
2
10-20 reps
10-20 reps
RPE 9
RPE 10
7A
Wrist Pronation
3
15-20 reps
RPE 9
7B
Wrist Rising
3
15-20 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge (Dumbbell)
1
2
3-5 reps
3-5 reps
RPE 7
RPE 8
2
Reverse Hyperextension
1
2
10-12 reps
10-12 reps
RPE 8
RPE 9
3
Belt Squat
1
1
12-15 reps
12-15 reps
RPE 9
RPE 10
4
Standing Calf Raise
1
2
15-20 reps
15-20 reps
RPE 9
RPE 10
5
Lying Leg Curl
1
1
12-15 reps
12-15 reps
RPE 9
RPE 10
6
Hanging Leg Raise
1
2
10-20 reps
10-20 reps
RPE 9
RPE 10
7A
Wrist Pronation
3
15-20 reps
RPE 9
7B
Wrist Rising
3
15-20 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge (Dumbbell)
1
2
3-5 reps
3-5 reps
RPE 7
RPE 8
2
Reverse Hyperextension
1
2
10-12 reps
10-12 reps
RPE 8
RPE 9
3
Belt Squat
1
1
12-15 reps
12-15 reps
RPE 9
RPE 10
4
Standing Calf Raise
1
2
15-20 reps
15-20 reps
RPE 9
RPE 10
5
Lying Leg Curl
1
1
12-15 reps
12-15 reps
RPE 9
RPE 10
6
Hanging Leg Raise
1
2
10-20 reps
10-20 reps
RPE 9
RPE 10
7A
Wrist Pronation
3
15-20 reps
RPE 9
7B
Wrist Rising
3
15-20 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge (Dumbbell)
1
2
3-5 reps
3-5 reps
RPE 7
RPE 8
2
Reverse Hyperextension
1
2
10-12 reps
10-12 reps
RPE 8
RPE 9
3
Belt Squat
1
1
12-15 reps
12-15 reps
RPE 9
RPE 10
4
Standing Calf Raise
1
2
15-20 reps
15-20 reps
RPE 9
RPE 10
5
Lying Leg Curl
1
1
12-15 reps
12-15 reps
RPE 9
RPE 10
6
Hanging Leg Raise
1
2
10-20 reps
10-20 reps
RPE 9
RPE 10
7A
Wrist Pronation
3
15-20 reps
RPE 9
7B
Wrist Rising
3
15-20 reps
RPE 9
Week 1
1 / 10 Weeks
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
3-5 Reps
3-5 Reps
3-5 Reps
@7
@8
@9
2
Bent Over Row (Barbell)
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
@7
@8
@9
3
Bench Supported Lateral Raise (Dumbbell)
1 Set
2 Sets
8-10 Reps
8-10 Reps
@9
@10
4
Pull-Up (Weighted)
3 Sets
8-10 Reps
@9
5
Chest Fly (Dumbbell)
1 Set
1 Set
8-10 Reps
8-10 Reps
@9
@10
6
Bicep Curl (EZ Bar)
1 Set
2 Sets
8-10 Reps
8-10 Reps
@9
@10
7
Skull Crusher (Dumbbell)
1 Set
2 Sets
8-10 Reps
8-10 Reps
@9
@10
8
Lever Arm Shrug
1 Set
2 Sets
12-15 Reps
12-15 Reps
@9
@10
Day 2
1
Deadlift (Barbell)
1 Set
2 Sets
3-5 Reps
3-5 Reps
@6
@7
2
Leg Press
1 Set
2 Sets
6-8 Reps
6-8 Reps
@7
@8
3
Reverse Hyperextension
1 Set
2 Sets
8-10 Reps
8-10 Reps
@7
@8
4
Calf Raise (Leg Press)
1 Set
2 Sets
8-10 Reps
8-10 Reps
@9
@10
5
Cable Crunch
1 Set
2 Sets
10-12 Reps
10-12 Reps
@9
@10
6A
Wrist Rising
3 Sets
15-20 Reps
@9
6B
Wrist Pronation
3 Sets
15-20 Reps
@9
Day 3
1
Overhead Press (Barbell)
1 Set
2 Sets
8-10 Reps
8-10 Reps
@8
@9
2
Bench Press (Dumbbell)
1 Set
2 Sets
10-12 Reps
10-12 Reps
@8
@9
3
One Arm Lateral Raise (Cable)
1 Set
2 Sets
12-15 Reps
12-15 Reps
@9
@10
4
Chest Fly (Cable)
1 Set
2 Sets
12-15 Reps
12-15 Reps
@9
@10
5
Tricep Kickback
1 Set
2 Sets
12-15 Reps
12-15 Reps
@9
@10
6
Overhead Tricep Extension (Cable)
1 Set
2 Sets
15-20 Reps
15-20 Reps
@9
@10
Day 4
1
Lat Pulldown
1 Set
2 Sets
10-12 Reps
10-12 Reps
@8
@9
2
Single Arm Row (Dumbbell)
1 Set
2 Sets
10-12 Reps
10-12 Reps
@8
@9
3
Lat Cable Pull-In
1 Set
2 Sets
12-15 Reps
12-15 Reps
@9
@10
4
Face Pull
1 Set
2 Sets
12-15 Reps
12-15 Reps
@9
@10
5
Shrug (Barbell)
1 Set
2 Sets
12-15 Reps
12-15 Reps
@9
@10
6
Hammer Curl
1 Set
2 Sets
12-15 Reps
12-15 Reps
@9
@10
7
Bayesian Curl
1 Set
2 Sets
15-20 Reps
15-20 Reps
@9
@10
Day 5
1
Walking Lunge (Dumbbell)
1 Set
2 Sets
3-5 Reps
3-5 Reps
@7
@8
2
Reverse Hyperextension
1 Set
2 Sets
10-12 Reps
10-12 Reps
@8
@9
3
Belt Squat
1 Set
1 Set
12-15 Reps
12-15 Reps
@9
@10
4
Standing Calf Raise
1 Set
2 Sets
15-20 Reps
15-20 Reps
@9
@10
5
Lying Leg Curl
1 Set
1 Set
12-15 Reps
12-15 Reps
@9
@10
6
Hanging Leg Raise
1 Set
2 Sets
10-20 Reps
10-20 Reps
@9
@10
7A
Wrist Pronation
3 Sets
15-20 Reps
@9
7B
Wrist Rising
3 Sets
15-20 Reps
@9