Program Description
ADVANCED PROGRAM FOR GAINING STRENGHT AND MUSCLE SO YOU CAN FINNALY TAKE DOWN THE GORRILA IN YOUR BACKYARD
Program Overview
- LevelAdvanced
- GoalPowerbuilding
- EquipmentFull Gym
- Program Length12 weeks
- Time Per Workout120 minutes
- CreatedSep 24, 2024 12:37
- Last EditedJun 18, 2025 12:47
Summary
Unlock your strength potential with the UPPER LOWER X ARNOLD SPLIT, a comprehensive 12-week program designed for dedicated lifters. Training seven days a week, this split focuses on maximizing muscle growth and strength through targeted upper and lower body workouts. Each session incorporates classic lifts like the Bench Press and Squat, ensuring you build a solid foundation while pushing your limits. Get ready to transform your physique and elevate your performance with this structured and intense training regimen!
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4.8 Stars with 10, 000+ Ratings
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
RPE 9
2
Overhead Press (Barbell)
5
5 reps
RPE 9.5
3
Chin-Up (Weighted)
5
5-10 reps
RPE 9
4
Bicep Curl (Barbell)
5
5 reps
RPE 9.5
5
Lying Tricep Extension (Barbell)
5
5 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
RPE 9
2
Overhead Press (Barbell)
5
5 reps
RPE 9.5
3
Chin-Up (Weighted)
5
5-10 reps
RPE 9
4
Bicep Curl (Barbell)
5
5 reps
RPE 9.5
5
Lying Tricep Extension (Barbell)
5
5 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
RPE 9
2
Overhead Press (Barbell)
5
5 reps
RPE 9.5
3
Chin-Up (Weighted)
5
5-10 reps
RPE 9
4
Bicep Curl (Barbell)
5
5 reps
RPE 9.5
5
Lying Tricep Extension (Barbell)
5
5 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
RPE 9
2
Overhead Press (Barbell)
5
5 reps
RPE 9.5
3
Chin-Up (Weighted)
5
5-10 reps
RPE 9
4
Bicep Curl (Barbell)
5
5 reps
RPE 9.5
5
Lying Tricep Extension (Barbell)
5
5 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
RPE 9
2
Overhead Press (Barbell)
5
5 reps
RPE 9.5
3
Chin-Up (Weighted)
5
5-10 reps
RPE 9
4
Bicep Curl (Barbell)
5
5 reps
RPE 9.5
5
Lying Tricep Extension (Barbell)
5
5 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
RPE 9
2
Overhead Press (Barbell)
5
5 reps
RPE 9.5
3
Chin-Up (Weighted)
5
5-10 reps
RPE 9
4
Bicep Curl (Barbell)
5
5 reps
RPE 9.5
5
Lying Tricep Extension (Barbell)
5
5 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
RPE 9
2
Overhead Press (Barbell)
5
5 reps
RPE 9.5
3
Chin-Up (Weighted)
5
5-10 reps
RPE 9
4
Bicep Curl (Barbell)
5
5 reps
RPE 9.5
5
Lying Tricep Extension (Barbell)
5
5 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
RPE 9
2
Overhead Press (Barbell)
5
5 reps
RPE 9.5
3
Chin-Up (Weighted)
5
5-10 reps
RPE 9
4
Bicep Curl (Barbell)
5
5 reps
RPE 9.5
5
Lying Tricep Extension (Barbell)
5
5 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
RPE 9
2
Overhead Press (Barbell)
5
5 reps
RPE 9.5
3
Chin-Up (Weighted)
5
5-10 reps
RPE 9
4
Bicep Curl (Barbell)
5
5 reps
RPE 9.5
5
Lying Tricep Extension (Barbell)
5
5 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
RPE 9
2
Overhead Press (Barbell)
5
5 reps
RPE 9.5
3
Chin-Up (Weighted)
5
5-10 reps
RPE 9
4
Bicep Curl (Barbell)
5
5 reps
RPE 9.5
5
Lying Tricep Extension (Barbell)
5
5 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
RPE 9
2
Overhead Press (Barbell)
5
5 reps
RPE 9.5
3
Chin-Up (Weighted)
5
5-10 reps
RPE 9
4
Bicep Curl (Barbell)
5
5 reps
RPE 9.5
5
Lying Tricep Extension (Barbell)
5
5 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
RPE 9
2
Overhead Press (Barbell)
5
5 reps
RPE 9.5
3
Chin-Up (Weighted)
5
5-10 reps
RPE 9
4
Bicep Curl (Barbell)
5
5 reps
RPE 9.5
5
Lying Tricep Extension (Barbell)
5
5 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 9
2
Deadlift (Barbell)
5
5 reps
RPE 9
3
Standing Calf Raise
5
5 reps
RPE 9
4
Cable Crunch
5
5 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 9
2
Deadlift (Barbell)
5
5 reps
RPE 9
3
Standing Calf Raise
5
5 reps
RPE 9
4
Cable Crunch
5
5 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 9
2
Deadlift (Barbell)
5
5 reps
RPE 9
3
Standing Calf Raise
5
5 reps
RPE 9
4
Cable Crunch
5
5 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 9
2
Deadlift (Barbell)
5
5 reps
RPE 9
3
Standing Calf Raise
5
5 reps
RPE 9
4
Cable Crunch
5
5 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 9
2
Deadlift (Barbell)
5
5 reps
RPE 9
3
Standing Calf Raise
5
5 reps
RPE 9
4
Cable Crunch
5
5 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 9
2
Deadlift (Barbell)
5
5 reps
RPE 9
3
Standing Calf Raise
5
5 reps
RPE 9
4
Cable Crunch
5
5 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 9
2
Deadlift (Barbell)
5
5 reps
RPE 9
3
Standing Calf Raise
5
5 reps
RPE 9
4
Cable Crunch
5
5 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 9
2
Deadlift (Barbell)
5
5 reps
RPE 9
3
Standing Calf Raise
5
5 reps
RPE 9
4
Cable Crunch
5
5 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 9
2
Deadlift (Barbell)
5
5 reps
RPE 9
3
Standing Calf Raise
5
5 reps
RPE 9
4
Cable Crunch
5
5 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 9
2
Deadlift (Barbell)
5
5 reps
RPE 9
3
Standing Calf Raise
5
5 reps
RPE 9
4
Cable Crunch
5
5 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 9
2
Deadlift (Barbell)
5
5 reps
RPE 9
3
Standing Calf Raise
5
5 reps
RPE 9
4
Cable Crunch
5
5 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 9
2
Deadlift (Barbell)
5
5 reps
RPE 9
3
Standing Calf Raise
5
5 reps
RPE 9
4
Cable Crunch
5
5 reps
RPE 9
Day 3
No exercises added to this day
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
1
1
1
1
1
20 reps
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
RPE 10
1B
Wide Grip Pull-Up
5
AMRAP
RPE 10
2A
Chest Fly (Dumbbell)
5
10-15 reps
RPE 9
2B
Barbell Row
5
10-15 reps
RPE 9
3
Pullover (Dumbbell)
5
10-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
1
1
1
1
1
20 reps
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
RPE 10
1B
Wide Grip Pull-Up
5
AMRAP
RPE 10
2A
Chest Fly (Dumbbell)
5
10-15 reps
RPE 9
2B
Barbell Row
5
10-15 reps
RPE 9
3
Pullover (Dumbbell)
5
10-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
1
1
1
1
1
20 reps
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
RPE 10
1B
Wide Grip Pull-Up
5
AMRAP
RPE 10
2A
Chest Fly (Dumbbell)
5
10-15 reps
RPE 9
2B
Barbell Row
5
10-15 reps
RPE 9
3
Pullover (Dumbbell)
5
10-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
1
1
1
1
1
20 reps
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
RPE 10
1B
Wide Grip Pull-Up
5
AMRAP
RPE 10
2A
Chest Fly (Dumbbell)
5
10-15 reps
RPE 9
2B
Barbell Row
5
10-15 reps
RPE 9
3
Pullover (Dumbbell)
5
10-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
1
1
1
1
1
20 reps
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
RPE 10
1B
Wide Grip Pull-Up
5
AMRAP
RPE 10
2A
Chest Fly (Dumbbell)
5
10-15 reps
RPE 9
2B
Barbell Row
5
10-15 reps
RPE 9
3
Pullover (Dumbbell)
5
10-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
1
1
1
1
1
20 reps
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
RPE 10
1B
Wide Grip Pull-Up
5
AMRAP
RPE 10
2A
Chest Fly (Dumbbell)
5
10-15 reps
RPE 9
2B
Barbell Row
5
10-15 reps
RPE 9
3
Pullover (Dumbbell)
5
10-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
1
1
1
1
1
20 reps
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
RPE 10
1B
Wide Grip Pull-Up
5
AMRAP
RPE 10
2A
Chest Fly (Dumbbell)
5
10-15 reps
RPE 9
2B
Barbell Row
5
10-15 reps
RPE 9
3
Pullover (Dumbbell)
5
10-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
1
1
1
1
1
20 reps
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
RPE 10
1B
Wide Grip Pull-Up
5
AMRAP
RPE 10
2A
Chest Fly (Dumbbell)
5
10-15 reps
RPE 9
2B
Barbell Row
5
10-15 reps
RPE 9
3
Pullover (Dumbbell)
5
10-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
1
1
1
1
1
20 reps
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
RPE 10
1B
Wide Grip Pull-Up
5
AMRAP
RPE 10
2A
Chest Fly (Dumbbell)
5
10-15 reps
RPE 9
2B
Barbell Row
5
10-15 reps
RPE 9
3
Pullover (Dumbbell)
5
10-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
1
1
1
1
1
20 reps
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
RPE 10
1B
Wide Grip Pull-Up
5
AMRAP
RPE 10
2A
Chest Fly (Dumbbell)
5
10-15 reps
RPE 9
2B
Barbell Row
5
10-15 reps
RPE 9
3
Pullover (Dumbbell)
5
10-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
1
1
1
1
1
20 reps
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
RPE 10
1B
Wide Grip Pull-Up
5
AMRAP
RPE 10
2A
Chest Fly (Dumbbell)
5
10-15 reps
RPE 9
2B
Barbell Row
5
10-15 reps
RPE 9
3
Pullover (Dumbbell)
5
10-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
1
1
1
1
1
20 reps
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
RPE 10
1B
Wide Grip Pull-Up
5
AMRAP
RPE 10
2A
Chest Fly (Dumbbell)
5
10-15 reps
RPE 9
2B
Barbell Row
5
10-15 reps
RPE 9
3
Pullover (Dumbbell)
5
10-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
1
1
1
1
1
20 reps
15 reps
12 reps
10 reps
8 reps
RPE 9
RPE 9
RPE 9
RPE 9
RPE 9
1B
Leg Curl
5
10-15 reps
RPE 9
2
Leg Press (45 Degrees)
3
15-20 reps
RPE 10
3
Standing Calf Raise
1
1
1
1
1
20 reps
15 reps
12 reps
10 reps
8 reps
RPE 9
RPE 9
RPE 9
RPE 9
RPE 9
4
Hanging Leg Raise
3
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
1
1
1
1
1
20 reps
15 reps
12 reps
10 reps
8 reps
RPE 9
RPE 9
RPE 9
RPE 9
RPE 9
1B
Leg Curl
5
10-15 reps
RPE 9
2
Leg Press (45 Degrees)
3
15-20 reps
RPE 10
3
Standing Calf Raise
1
1
1
1
1
20 reps
15 reps
12 reps
10 reps
8 reps
RPE 9
RPE 9
RPE 9
RPE 9
RPE 9
4
Hanging Leg Raise
3
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
1
1
1
1
1
20 reps
15 reps
12 reps
10 reps
8 reps
RPE 9
RPE 9
RPE 9
RPE 9
RPE 9
1B
Leg Curl
5
10-15 reps
RPE 9
2
Leg Press (45 Degrees)
3
15-20 reps
RPE 10
3
Standing Calf Raise
1
1
1
1
1
20 reps
15 reps
12 reps
10 reps
8 reps
RPE 9
RPE 9
RPE 9
RPE 9
RPE 9
4
Hanging Leg Raise
3
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
1
1
1
1
1
20 reps
15 reps
12 reps
10 reps
8 reps
RPE 9
RPE 9
RPE 9
RPE 9
RPE 9
1B
Leg Curl
5
10-15 reps
RPE 9
2
Leg Press (45 Degrees)
3
15-20 reps
RPE 10
3
Standing Calf Raise
1
1
1
1
1
20 reps
15 reps
12 reps
10 reps
8 reps
RPE 9
RPE 9
RPE 9
RPE 9
RPE 9
4
Hanging Leg Raise
3
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
1
1
1
1
1
20 reps
15 reps
12 reps
10 reps
8 reps
RPE 9
RPE 9
RPE 9
RPE 9
RPE 9
1B
Leg Curl
5
10-15 reps
RPE 9
2
Leg Press (45 Degrees)
3
15-20 reps
RPE 10
3
Standing Calf Raise
1
1
1
1
1
20 reps
15 reps
12 reps
10 reps
8 reps
RPE 9
RPE 9
RPE 9
RPE 9
RPE 9
4
Hanging Leg Raise
3
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
1
1
1
1
1
20 reps
15 reps
12 reps
10 reps
8 reps
RPE 9
RPE 9
RPE 9
RPE 9
RPE 9
1B
Leg Curl
5
10-15 reps
RPE 9
2
Leg Press (45 Degrees)
3
15-20 reps
RPE 10
3
Standing Calf Raise
1
1
1
1
1
20 reps
15 reps
12 reps
10 reps
8 reps
RPE 9
RPE 9
RPE 9
RPE 9
RPE 9
4
Hanging Leg Raise
3
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
1
1
1
1
1
20 reps
15 reps
12 reps
10 reps
8 reps
RPE 9
RPE 9
RPE 9
RPE 9
RPE 9
1B
Leg Curl
5
10-15 reps
RPE 9
2
Leg Press (45 Degrees)
3
15-20 reps
RPE 10
3
Standing Calf Raise
1
1
1
1
1
20 reps
15 reps
12 reps
10 reps
8 reps
RPE 9
RPE 9
RPE 9
RPE 9
RPE 9
4
Hanging Leg Raise
3
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
1
1
1
1
1
20 reps
15 reps
12 reps
10 reps
8 reps
RPE 9
RPE 9
RPE 9
RPE 9
RPE 9
1B
Leg Curl
5
10-15 reps
RPE 9
2
Leg Press (45 Degrees)
3
15-20 reps
RPE 10
3
Standing Calf Raise
1
1
1
1
1
20 reps
15 reps
12 reps
10 reps
8 reps
RPE 9
RPE 9
RPE 9
RPE 9
RPE 9
4
Hanging Leg Raise
3
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
1
1
1
1
1
20 reps
15 reps
12 reps
10 reps
8 reps
RPE 9
RPE 9
RPE 9
RPE 9
RPE 9
1B
Leg Curl
5
10-15 reps
RPE 9
2
Leg Press (45 Degrees)
3
15-20 reps
RPE 10
3
Standing Calf Raise
1
1
1
1
1
20 reps
15 reps
12 reps
10 reps
8 reps
RPE 9
RPE 9
RPE 9
RPE 9
RPE 9
4
Hanging Leg Raise
3
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
1
1
1
1
1
20 reps
15 reps
12 reps
10 reps
8 reps
RPE 9
RPE 9
RPE 9
RPE 9
RPE 9
1B
Leg Curl
5
10-15 reps
RPE 9
2
Leg Press (45 Degrees)
3
15-20 reps
RPE 10
3
Standing Calf Raise
1
1
1
1
1
20 reps
15 reps
12 reps
10 reps
8 reps
RPE 9
RPE 9
RPE 9
RPE 9
RPE 9
4
Hanging Leg Raise
3
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
1
1
1
1
1
20 reps
15 reps
12 reps
10 reps
8 reps
RPE 9
RPE 9
RPE 9
RPE 9
RPE 9
1B
Leg Curl
5
10-15 reps
RPE 9
2
Leg Press (45 Degrees)
3
15-20 reps
RPE 10
3
Standing Calf Raise
1
1
1
1
1
20 reps
15 reps
12 reps
10 reps
8 reps
RPE 9
RPE 9
RPE 9
RPE 9
RPE 9
4
Hanging Leg Raise
3
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
1
1
1
1
1
20 reps
15 reps
12 reps
10 reps
8 reps
RPE 9
RPE 9
RPE 9
RPE 9
RPE 9
1B
Leg Curl
5
10-15 reps
RPE 9
2
Leg Press (45 Degrees)
3
15-20 reps
RPE 10
3
Standing Calf Raise
1
1
1
1
1
20 reps
15 reps
12 reps
10 reps
8 reps
RPE 9
RPE 9
RPE 9
RPE 9
RPE 9
4
Hanging Leg Raise
3
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Arnold Press
1
1
1
1
1
20 reps
15 reps
12 reps
10 reps
8 reps
RPE 9
RPE 9
RPE 9
RPE 9
RPE 9
1B
Upright Row (Barbell)
5
10-15 reps
RPE 9
2A
Lateral Raise (Dumbbell)
3
20 reps
RPE 9
2B
Rear Delt Fly (Dumbbell)
3
20 reps
RPE 9
3A
Bicep Curl (Dumbbell)
5
10-15 reps
RPE 9.5
3B
Tricep Pushdown (Cable)
5
12-15 reps
RPE 9.5
4A
Bicep Curl (Cable)
5
12-15 reps
RPE 9.5
4B
Overhead Tricep Extension (Cable)
5
12-15 reps
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Arnold Press
1
1
1
1
1
20 reps
15 reps
12 reps
10 reps
8 reps
RPE 9
RPE 9
RPE 9
RPE 9
RPE 9
1B
Upright Row (Barbell)
5
10-15 reps
RPE 9
2A
Lateral Raise (Dumbbell)
3
20 reps
RPE 9
2B
Rear Delt Fly (Dumbbell)
3
20 reps
RPE 9
3A
Bicep Curl (Dumbbell)
5
10-15 reps
RPE 9.5
3B
Tricep Pushdown (Cable)
5
12-15 reps
RPE 9.5
4A
Bicep Curl (Cable)
5
12-15 reps
RPE 9.5
4B
Overhead Tricep Extension (Cable)
5
12-15 reps
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Arnold Press
1
1
1
1
1
20 reps
15 reps
12 reps
10 reps
8 reps
RPE 9
RPE 9
RPE 9
RPE 9
RPE 9
1B
Upright Row (Barbell)
5
10-15 reps
RPE 9
2A
Lateral Raise (Dumbbell)
3
20 reps
RPE 9
2B
Rear Delt Fly (Dumbbell)
3
20 reps
RPE 9
3A
Bicep Curl (Dumbbell)
5
10-15 reps
RPE 9.5
3B
Tricep Pushdown (Cable)
5
12-15 reps
RPE 9.5
4A
Bicep Curl (Cable)
5
12-15 reps
RPE 9.5
4B
Overhead Tricep Extension (Cable)
5
12-15 reps
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Arnold Press
1
1
1
1
1
20 reps
15 reps
12 reps
10 reps
8 reps
RPE 9
RPE 9
RPE 9
RPE 9
RPE 9
1B
Upright Row (Barbell)
5
10-15 reps
RPE 9
2A
Lateral Raise (Dumbbell)
3
20 reps
RPE 9
2B
Rear Delt Fly (Dumbbell)
3
20 reps
RPE 9
3A
Bicep Curl (Dumbbell)
5
10-15 reps
RPE 9.5
3B
Tricep Pushdown (Cable)
5
12-15 reps
RPE 9.5
4A
Bicep Curl (Cable)
5
12-15 reps
RPE 9.5
4B
Overhead Tricep Extension (Cable)
5
12-15 reps
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Arnold Press
1
1
1
1
1
20 reps
15 reps
12 reps
10 reps
8 reps
RPE 9
RPE 9
RPE 9
RPE 9
RPE 9
1B
Upright Row (Barbell)
5
10-15 reps
RPE 9
2A
Lateral Raise (Dumbbell)
3
20 reps
RPE 9
2B
Rear Delt Fly (Dumbbell)
3
20 reps
RPE 9
3A
Bicep Curl (Dumbbell)
5
10-15 reps
RPE 9.5
3B
Tricep Pushdown (Cable)
5
12-15 reps
RPE 9.5
4A
Bicep Curl (Cable)
5
12-15 reps
RPE 9.5
4B
Overhead Tricep Extension (Cable)
5
12-15 reps
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Arnold Press
1
1
1
1
1
20 reps
15 reps
12 reps
10 reps
8 reps
RPE 9
RPE 9
RPE 9
RPE 9
RPE 9
1B
Upright Row (Barbell)
5
10-15 reps
RPE 9
2A
Lateral Raise (Dumbbell)
3
20 reps
RPE 9
2B
Rear Delt Fly (Dumbbell)
3
20 reps
RPE 9
3A
Bicep Curl (Dumbbell)
5
10-15 reps
RPE 9.5
3B
Tricep Pushdown (Cable)
5
12-15 reps
RPE 9.5
4A
Bicep Curl (Cable)
5
12-15 reps
RPE 9.5
4B
Overhead Tricep Extension (Cable)
5
12-15 reps
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Arnold Press
1
1
1
1
1
20 reps
15 reps
12 reps
10 reps
8 reps
RPE 9
RPE 9
RPE 9
RPE 9
RPE 9
1B
Upright Row (Barbell)
5
10-15 reps
RPE 9
2A
Lateral Raise (Dumbbell)
3
20 reps
RPE 9
2B
Rear Delt Fly (Dumbbell)
3
20 reps
RPE 9
3A
Bicep Curl (Dumbbell)
5
10-15 reps
RPE 9.5
3B
Tricep Pushdown (Cable)
5
12-15 reps
RPE 9.5
4A
Bicep Curl (Cable)
5
12-15 reps
RPE 9.5
4B
Overhead Tricep Extension (Cable)
5
12-15 reps
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Arnold Press
1
1
1
1
1
20 reps
15 reps
12 reps
10 reps
8 reps
RPE 9
RPE 9
RPE 9
RPE 9
RPE 9
1B
Upright Row (Barbell)
5
10-15 reps
RPE 9
2A
Lateral Raise (Dumbbell)
3
20 reps
RPE 9
2B
Rear Delt Fly (Dumbbell)
3
20 reps
RPE 9
3A
Bicep Curl (Dumbbell)
5
10-15 reps
RPE 9.5
3B
Tricep Pushdown (Cable)
5
12-15 reps
RPE 9.5
4A
Bicep Curl (Cable)
5
12-15 reps
RPE 9.5
4B
Overhead Tricep Extension (Cable)
5
12-15 reps
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Arnold Press
1
1
1
1
1
20 reps
15 reps
12 reps
10 reps
8 reps
RPE 9
RPE 9
RPE 9
RPE 9
RPE 9
1B
Upright Row (Barbell)
5
10-15 reps
RPE 9
2A
Lateral Raise (Dumbbell)
3
20 reps
RPE 9
2B
Rear Delt Fly (Dumbbell)
3
20 reps
RPE 9
3A
Bicep Curl (Dumbbell)
5
10-15 reps
RPE 9.5
3B
Tricep Pushdown (Cable)
5
12-15 reps
RPE 9.5
4A
Bicep Curl (Cable)
5
12-15 reps
RPE 9.5
4B
Overhead Tricep Extension (Cable)
5
12-15 reps
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Arnold Press
1
1
1
1
1
20 reps
15 reps
12 reps
10 reps
8 reps
RPE 9
RPE 9
RPE 9
RPE 9
RPE 9
1B
Upright Row (Barbell)
5
10-15 reps
RPE 9
2A
Lateral Raise (Dumbbell)
3
20 reps
RPE 9
2B
Rear Delt Fly (Dumbbell)
3
20 reps
RPE 9
3A
Bicep Curl (Dumbbell)
5
10-15 reps
RPE 9.5
3B
Tricep Pushdown (Cable)
5
12-15 reps
RPE 9.5
4A
Bicep Curl (Cable)
5
12-15 reps
RPE 9.5
4B
Overhead Tricep Extension (Cable)
5
12-15 reps
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Arnold Press
1
1
1
1
1
20 reps
15 reps
12 reps
10 reps
8 reps
RPE 9
RPE 9
RPE 9
RPE 9
RPE 9
1B
Upright Row (Barbell)
5
10-15 reps
RPE 9
2A
Lateral Raise (Dumbbell)
3
20 reps
RPE 9
2B
Rear Delt Fly (Dumbbell)
3
20 reps
RPE 9
3A
Bicep Curl (Dumbbell)
5
10-15 reps
RPE 9.5
3B
Tricep Pushdown (Cable)
5
12-15 reps
RPE 9.5
4A
Bicep Curl (Cable)
5
12-15 reps
RPE 9.5
4B
Overhead Tricep Extension (Cable)
5
12-15 reps
RPE 9.5
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Arnold Press
1
1
1
1
1
20 reps
15 reps
12 reps
10 reps
8 reps
RPE 9
RPE 9
RPE 9
RPE 9
RPE 9
1B
Upright Row (Barbell)
5
10-15 reps
RPE 9
2A
Lateral Raise (Dumbbell)
3
20 reps
RPE 9
2B
Rear Delt Fly (Dumbbell)
3
20 reps
RPE 9
3A
Bicep Curl (Dumbbell)
5
10-15 reps
RPE 9.5
3B
Tricep Pushdown (Cable)
5
12-15 reps
RPE 9.5
4A
Bicep Curl (Cable)
5
12-15 reps
RPE 9.5
4B
Overhead Tricep Extension (Cable)
5
12-15 reps
RPE 9.5
Day 7
No exercises added to this day
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Barbell)5 Sets
5 Reps
@9
2
Overhead Press (Barbell)5 Sets
5 Reps
@9.5
3
Chin-Up (Weighted)5 Sets
5-10 Reps
@9
4
Bicep Curl (Barbell)5 Sets
5 Reps
@9.5
5
Lying Tricep Extension (Barbell)5 Sets
5 Reps
@9
Day 2
1
Squat (Barbell)5 Sets
5 Reps
@9
2
Deadlift (Barbell)5 Sets
5 Reps
@9
3
Standing Calf Raise5 Sets
5 Reps
@9
4
Cable Crunch5 Sets
5 Reps
@9
Day 3
No exercises added to this day
Day 4
1A
Incline Bench Press (Barbell)1 Set
1 Set
1 Set
1 Set
1 Set
20 Reps
15 Reps
12 Reps
10 Reps
8 Reps
@8
@8.5
@9
@9.5
@10
1B
Wide Grip Pull-Up5 Sets
AMRAP
@10
2A
Chest Fly (Dumbbell)5 Sets
10-15 Reps
@9
2B
Barbell Row5 Sets
10-15 Reps
@9
3
Pullover (Dumbbell)5 Sets
10-15 Reps
@9
Day 5
1A
Squat (Barbell)1 Set
1 Set
1 Set
1 Set
1 Set
20 Reps
15 Reps
12 Reps
10 Reps
8 Reps
@9
@9
@9
@9
@9
1B
Leg Curl5 Sets
10-15 Reps
@9
2
Leg Press (45 Degrees)3 Sets
15-20 Reps
@10
3
Standing Calf Raise1 Set
1 Set
1 Set
1 Set
1 Set
20 Reps
15 Reps
12 Reps
10 Reps
8 Reps
@9
@9
@9
@9
@9
4
Hanging Leg Raise3 Sets
AMRAP
@10
Day 6
1A
Arnold Press1 Set
1 Set
1 Set
1 Set
1 Set
20 Reps
15 Reps
12 Reps
10 Reps
8 Reps
@9
@9
@9
@9
@9
1B
Upright Row (Barbell)5 Sets
10-15 Reps
@9
2A
Lateral Raise (Dumbbell)3 Sets
20 Reps
@9
2B
Rear Delt Fly (Dumbbell)3 Sets
20 Reps
@9
3A
Bicep Curl (Dumbbell)5 Sets
10-15 Reps
@9.5
3B
Tricep Pushdown (Cable)5 Sets
12-15 Reps
@9.5
4A
Bicep Curl (Cable)5 Sets
12-15 Reps
@9.5
4B
Overhead Tricep Extension (Cable)5 Sets
12-15 Reps
@9.5
Day 7
No exercises added to this day