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BoostcampPNG

Upper Lower

by Taptap
2 athletes joined

Program Description

Get huge

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Oct 06, 2025 06:09
  • Last Edited
    Oct 12, 2025 12:04

Summary

Transform your physique with the Upper Lower program, a comprehensive 12-week training regimen designed for serious lifters. Comprising four days of targeted workouts, you'll alternate between upper and lower body sessions, focusing on compound and isolation exercises to maximize strength and hypertrophy. Each workout is structured to push your limits, utilizing machines and free weights to build muscle and enhance performance. Get ready to elevate your training and achieve your fitness goals with this balanced and effective approach!
Muscle Engagement
Front
Back
MuscleSet
Triceps
11.3%
Biceps
10.5%
Middle Delts
10.2%
Front Delts
9.8%
Hamstrings
8.6%
Quadriceps
7.9%
Upper Back
7.5%
Chest
7.5%
Lats
6.8%
Glutes
6%
Calves
3.8%
Rear Delts
3%
Abductors
2.6%
Lower Back
1.9%
Forearms
1.5%
Abs
1.1%
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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
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
1
1
10-12 reps
15-20 reps
RPE 10
RPE 10
2
Leg Extension
1
1
4-8 reps
10-12 reps
RPE 10
RPE 10
3
Leg Press
1
1
4-8 reps
10-12 reps
RPE 10
RPE 10
4
Leg Curl
1
1
4-8 reps
10-12 reps
RPE 10
RPE 10
5
Romanian Deadlift (Barbell)
1
1
4-8 reps
10-12 reps
RPE 10
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
1
1
10-12 reps
15-20 reps
RPE 10
RPE 10
2
Leg Extension
1
1
4-8 reps
10-12 reps
RPE 10
RPE 10
3
Leg Press
1
1
4-8 reps
10-12 reps
RPE 10
RPE 10
4
Leg Curl
1
1
4-8 reps
10-12 reps
RPE 10
RPE 10
5
Romanian Deadlift (Barbell)
1
1
4-8 reps
10-12 reps
RPE 10
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
1
1
10-12 reps
15-20 reps
RPE 10
RPE 10
2
Leg Extension
1
1
4-8 reps
10-12 reps
RPE 10
RPE 10
3
Leg Press
1
1
4-8 reps
10-12 reps
RPE 10
RPE 10
4
Leg Curl
1
1
4-8 reps
10-12 reps
RPE 10
RPE 10
5
Romanian Deadlift (Barbell)
1
1
4-8 reps
10-12 reps
RPE 10
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
1
1
10-12 reps
15-20 reps
RPE 10
RPE 10
2
Leg Extension
1
1
4-8 reps
10-12 reps
RPE 10
RPE 10
3
Leg Press
1
1
4-8 reps
10-12 reps
RPE 10
RPE 10
4
Leg Curl
1
1
4-8 reps
10-12 reps
RPE 10
RPE 10
5
Romanian Deadlift (Barbell)
1
1
4-8 reps
10-12 reps
RPE 10
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
1
1
10-12 reps
15-20 reps
RPE 10
RPE 10
2
Leg Extension
1
1
4-8 reps
10-12 reps
RPE 10
RPE 10
3
Leg Press
1
1
4-8 reps
10-12 reps
RPE 10
RPE 10
4
Leg Curl
1
1
4-8 reps
10-12 reps
RPE 10
RPE 10
5
Romanian Deadlift (Barbell)
1
1
4-8 reps
10-12 reps
RPE 10
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
1
1
10-12 reps
15-20 reps
RPE 10
RPE 10
2
Leg Extension
1
1
4-8 reps
10-12 reps
RPE 10
RPE 10
3
Leg Press
1
1
4-8 reps
10-12 reps
RPE 10
RPE 10
4
Leg Curl
1
1
4-8 reps
10-12 reps
RPE 10
RPE 10
5
Romanian Deadlift (Barbell)
1
1
4-8 reps
10-12 reps
RPE 10
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
1
1
10-12 reps
15-20 reps
RPE 10
RPE 10
2
Leg Extension
1
1
4-8 reps
10-12 reps
RPE 10
RPE 10
3
Leg Press
1
1
4-8 reps
10-12 reps
RPE 10
RPE 10
4
Leg Curl
1
1
4-8 reps
10-12 reps
RPE 10
RPE 10
5
Romanian Deadlift (Barbell)
1
1
4-8 reps
10-12 reps
RPE 10
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
1
1
10-12 reps
15-20 reps
RPE 10
RPE 10
2
Leg Extension
1
1
4-8 reps
10-12 reps
RPE 10
RPE 10
3
Leg Press
1
1
4-8 reps
10-12 reps
RPE 10
RPE 10
4
Leg Curl
1
1
4-8 reps
10-12 reps
RPE 10
RPE 10
5
Romanian Deadlift (Barbell)
1
1
4-8 reps
10-12 reps
RPE 10
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
1
1
10-12 reps
15-20 reps
RPE 10
RPE 10
2
Leg Extension
1
1
4-8 reps
10-12 reps
RPE 10
RPE 10
3
Leg Press
1
1
4-8 reps
10-12 reps
RPE 10
RPE 10
4
Leg Curl
1
1
4-8 reps
10-12 reps
RPE 10
RPE 10
5
Romanian Deadlift (Barbell)
1
1
4-8 reps
10-12 reps
RPE 10
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
1
1
10-12 reps
15-20 reps
RPE 10
RPE 10
2
Leg Extension
1
1
4-8 reps
10-12 reps
RPE 10
RPE 10
3
Leg Press
1
1
4-8 reps
10-12 reps
RPE 10
RPE 10
4
Leg Curl
1
1
4-8 reps
10-12 reps
RPE 10
RPE 10
5
Romanian Deadlift (Barbell)
1
1
4-8 reps
10-12 reps
RPE 10
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
1
1
10-12 reps
15-20 reps
RPE 10
RPE 10
2
Leg Extension
1
1
4-8 reps
10-12 reps
RPE 10
RPE 10
3
Leg Press
1
1
4-8 reps
10-12 reps
RPE 10
RPE 10
4
Leg Curl
1
1
4-8 reps
10-12 reps
RPE 10
RPE 10
5
Romanian Deadlift (Barbell)
1
1
4-8 reps
10-12 reps
RPE 10
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
1
1
10-12 reps
15-20 reps
RPE 10
RPE 10
2
Leg Extension
1
1
4-8 reps
10-12 reps
RPE 10
RPE 10
3
Leg Press
1
1
4-8 reps
10-12 reps
RPE 10
RPE 10
4
Leg Curl
1
1
4-8 reps
10-12 reps
RPE 10
RPE 10
5
Romanian Deadlift (Barbell)
1
1
4-8 reps
10-12 reps
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
4-8 reps
10-12 reps
RPE 10
RPE 10
2
Single Arm Iso Row
1
1
8-12 reps
12-15 reps
RPE 10
RPE 10
3
Pec Deck (Machine)
1
1
4-8 reps
10-12 reps
RPE 10
RPE 10
4
Incline Bench Press (Dumbbell)
1
1
4-8 reps
10-12 reps
RPE 10
RPE 10
5
Lateral Raise (Dumbbell)
1
1
10-12 reps
12-15 reps
RPE 10
RPE 10
6
Shoulder Press (Machine)
1
1
4-8 reps
10-12 reps
RPE 10
RPE 10
7
Lateral Raise (Cable)
1
1
4-8 reps
12-15 reps
RPE 10
RPE 10
8
Preacher Curl (Dumbbell)
1
1
8-10 reps
12-15 reps
RPE 10
RPE 10
9
Bicep Curl (Barbell)
1
1
4-8 reps
10-12 reps
RPE 10
RPE 10
10
JM Press (Smith Machine)
1
1
8-10 reps
12-15 reps
RPE 10
RPE 10
11
Single Arm Pushdown
1
1
8-10 reps
12-15 reps
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
4-8 reps
10-12 reps
RPE 10
RPE 10
2
Single Arm Iso Row
1
1
8-12 reps
12-15 reps
RPE 10
RPE 10
3
Pec Deck (Machine)
1
1
4-8 reps
10-12 reps
RPE 10
RPE 10
4
Incline Bench Press (Dumbbell)
1
1
4-8 reps
10-12 reps
RPE 10
RPE 10
5
Lateral Raise (Dumbbell)
1
1
10-12 reps
12-15 reps
RPE 10
RPE 10
6
Shoulder Press (Machine)
1
1
4-8 reps
10-12 reps
RPE 10
RPE 10
7
Lateral Raise (Cable)
1
1
4-8 reps
12-15 reps
RPE 10
RPE 10
8
Preacher Curl (Dumbbell)
1
1
8-10 reps
12-15 reps
RPE 10
RPE 10
9
Bicep Curl (Barbell)
1
1
4-8 reps
10-12 reps
RPE 10
RPE 10
10
JM Press (Smith Machine)
1
1
8-10 reps
12-15 reps
RPE 10
RPE 10
11
Single Arm Pushdown
1
1
8-10 reps
12-15 reps
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
4-8 reps
10-12 reps
RPE 10
RPE 10
2
Single Arm Iso Row
1
1
8-12 reps
12-15 reps
RPE 10
RPE 10
3
Pec Deck (Machine)
1
1
4-8 reps
10-12 reps
RPE 10
RPE 10
4
Incline Bench Press (Dumbbell)
1
1
4-8 reps
10-12 reps
RPE 10
RPE 10
5
Lateral Raise (Dumbbell)
1
1
10-12 reps
12-15 reps
RPE 10
RPE 10
6
Shoulder Press (Machine)
1
1
4-8 reps
10-12 reps
RPE 10
RPE 10
7
Lateral Raise (Cable)
1
1
4-8 reps
12-15 reps
RPE 10
RPE 10
8
Preacher Curl (Dumbbell)
1
1
8-10 reps
12-15 reps
RPE 10
RPE 10
9
Bicep Curl (Barbell)
1
1
4-8 reps
10-12 reps
RPE 10
RPE 10
10
JM Press (Smith Machine)
1
1
8-10 reps
12-15 reps
RPE 10
RPE 10
11
Single Arm Pushdown
1
1
8-10 reps
12-15 reps
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
4-8 reps
10-12 reps
RPE 10
RPE 10
2
Single Arm Iso Row
1
1
8-12 reps
12-15 reps
RPE 10
RPE 10
3
Pec Deck (Machine)
1
1
4-8 reps
10-12 reps
RPE 10
RPE 10
4
Incline Bench Press (Dumbbell)
1
1
4-8 reps
10-12 reps
RPE 10
RPE 10
5
Lateral Raise (Dumbbell)
1
1
10-12 reps
12-15 reps
RPE 10
RPE 10
6
Shoulder Press (Machine)
1
1
4-8 reps
10-12 reps
RPE 10
RPE 10
7
Lateral Raise (Cable)
1
1
4-8 reps
12-15 reps
RPE 10
RPE 10
8
Preacher Curl (Dumbbell)
1
1
8-10 reps
12-15 reps
RPE 10
RPE 10
9
Bicep Curl (Barbell)
1
1
4-8 reps
10-12 reps
RPE 10
RPE 10
10
JM Press (Smith Machine)
1
1
8-10 reps
12-15 reps
RPE 10
RPE 10
11
Single Arm Pushdown
1
1
8-10 reps
12-15 reps
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
4-8 reps
10-12 reps
RPE 10
RPE 10
2
Single Arm Iso Row
1
1
8-12 reps
12-15 reps
RPE 10
RPE 10
3
Pec Deck (Machine)
1
1
4-8 reps
10-12 reps
RPE 10
RPE 10
4
Incline Bench Press (Dumbbell)
1
1
4-8 reps
10-12 reps
RPE 10
RPE 10
5
Lateral Raise (Dumbbell)
1
1
10-12 reps
12-15 reps
RPE 10
RPE 10
6
Shoulder Press (Machine)
1
1
4-8 reps
10-12 reps
RPE 10
RPE 10
7
Lateral Raise (Cable)
1
1
4-8 reps
12-15 reps
RPE 10
RPE 10
8
Preacher Curl (Dumbbell)
1
1
8-10 reps
12-15 reps
RPE 10
RPE 10
9
Bicep Curl (Barbell)
1
1
4-8 reps
10-12 reps
RPE 10
RPE 10
10
JM Press (Smith Machine)
1
1
8-10 reps
12-15 reps
RPE 10
RPE 10
11
Single Arm Pushdown
1
1
8-10 reps
12-15 reps
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
4-8 reps
10-12 reps
RPE 10
RPE 10
2
Single Arm Iso Row
1
1
8-12 reps
12-15 reps
RPE 10
RPE 10
3
Pec Deck (Machine)
1
1
4-8 reps
10-12 reps
RPE 10
RPE 10
4
Incline Bench Press (Dumbbell)
1
1
4-8 reps
10-12 reps
RPE 10
RPE 10
5
Lateral Raise (Dumbbell)
1
1
10-12 reps
12-15 reps
RPE 10
RPE 10
6
Shoulder Press (Machine)
1
1
4-8 reps
10-12 reps
RPE 10
RPE 10
7
Lateral Raise (Cable)
1
1
4-8 reps
12-15 reps
RPE 10
RPE 10
8
Preacher Curl (Dumbbell)
1
1
8-10 reps
12-15 reps
RPE 10
RPE 10
9
Bicep Curl (Barbell)
1
1
4-8 reps
10-12 reps
RPE 10
RPE 10
10
JM Press (Smith Machine)
1
1
8-10 reps
12-15 reps
RPE 10
RPE 10
11
Single Arm Pushdown
1
1
8-10 reps
12-15 reps
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
4-8 reps
10-12 reps
RPE 10
RPE 10
2
Single Arm Iso Row
1
1
8-12 reps
12-15 reps
RPE 10
RPE 10
3
Pec Deck (Machine)
1
1
4-8 reps
10-12 reps
RPE 10
RPE 10
4
Incline Bench Press (Dumbbell)
1
1
4-8 reps
10-12 reps
RPE 10
RPE 10
5
Lateral Raise (Dumbbell)
1
1
10-12 reps
12-15 reps
RPE 10
RPE 10
6
Shoulder Press (Machine)
1
1
4-8 reps
10-12 reps
RPE 10
RPE 10
7
Lateral Raise (Cable)
1
1
4-8 reps
12-15 reps
RPE 10
RPE 10
8
Preacher Curl (Dumbbell)
1
1
8-10 reps
12-15 reps
RPE 10
RPE 10
9
Bicep Curl (Barbell)
1
1
4-8 reps
10-12 reps
RPE 10
RPE 10
10
JM Press (Smith Machine)
1
1
8-10 reps
12-15 reps
RPE 10
RPE 10
11
Single Arm Pushdown
1
1
8-10 reps
12-15 reps
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
4-8 reps
10-12 reps
RPE 10
RPE 10
2
Single Arm Iso Row
1
1
8-12 reps
12-15 reps
RPE 10
RPE 10
3
Pec Deck (Machine)
1
1
4-8 reps
10-12 reps
RPE 10
RPE 10
4
Incline Bench Press (Dumbbell)
1
1
4-8 reps
10-12 reps
RPE 10
RPE 10
5
Lateral Raise (Dumbbell)
1
1
10-12 reps
12-15 reps
RPE 10
RPE 10
6
Shoulder Press (Machine)
1
1
4-8 reps
10-12 reps
RPE 10
RPE 10
7
Lateral Raise (Cable)
1
1
4-8 reps
12-15 reps
RPE 10
RPE 10
8
Preacher Curl (Dumbbell)
1
1
8-10 reps
12-15 reps
RPE 10
RPE 10
9
Bicep Curl (Barbell)
1
1
4-8 reps
10-12 reps
RPE 10
RPE 10
10
JM Press (Smith Machine)
1
1
8-10 reps
12-15 reps
RPE 10
RPE 10
11
Single Arm Pushdown
1
1
8-10 reps
12-15 reps
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
4-8 reps
10-12 reps
RPE 10
RPE 10
2
Single Arm Iso Row
1
1
8-12 reps
12-15 reps
RPE 10
RPE 10
3
Pec Deck (Machine)
1
1
4-8 reps
10-12 reps
RPE 10
RPE 10
4
Incline Bench Press (Dumbbell)
1
1
4-8 reps
10-12 reps
RPE 10
RPE 10
5
Lateral Raise (Dumbbell)
1
1
10-12 reps
12-15 reps
RPE 10
RPE 10
6
Shoulder Press (Machine)
1
1
4-8 reps
10-12 reps
RPE 10
RPE 10
7
Lateral Raise (Cable)
1
1
4-8 reps
12-15 reps
RPE 10
RPE 10
8
Preacher Curl (Dumbbell)
1
1
8-10 reps
12-15 reps
RPE 10
RPE 10
9
Bicep Curl (Barbell)
1
1
4-8 reps
10-12 reps
RPE 10
RPE 10
10
JM Press (Smith Machine)
1
1
8-10 reps
12-15 reps
RPE 10
RPE 10
11
Single Arm Pushdown
1
1
8-10 reps
12-15 reps
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
4-8 reps
10-12 reps
RPE 10
RPE 10
2
Single Arm Iso Row
1
1
8-12 reps
12-15 reps
RPE 10
RPE 10
3
Pec Deck (Machine)
1
1
4-8 reps
10-12 reps
RPE 10
RPE 10
4
Incline Bench Press (Dumbbell)
1
1
4-8 reps
10-12 reps
RPE 10
RPE 10
5
Lateral Raise (Dumbbell)
1
1
10-12 reps
12-15 reps
RPE 10
RPE 10
6
Shoulder Press (Machine)
1
1
4-8 reps
10-12 reps
RPE 10
RPE 10
7
Lateral Raise (Cable)
1
1
4-8 reps
12-15 reps
RPE 10
RPE 10
8
Preacher Curl (Dumbbell)
1
1
8-10 reps
12-15 reps
RPE 10
RPE 10
9
Bicep Curl (Barbell)
1
1
4-8 reps
10-12 reps
RPE 10
RPE 10
10
JM Press (Smith Machine)
1
1
8-10 reps
12-15 reps
RPE 10
RPE 10
11
Single Arm Pushdown
1
1
8-10 reps
12-15 reps
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
4-8 reps
10-12 reps
RPE 10
RPE 10
2
Single Arm Iso Row
1
1
8-12 reps
12-15 reps
RPE 10
RPE 10
3
Pec Deck (Machine)
1
1
4-8 reps
10-12 reps
RPE 10
RPE 10
4
Incline Bench Press (Dumbbell)
1
1
4-8 reps
10-12 reps
RPE 10
RPE 10
5
Lateral Raise (Dumbbell)
1
1
10-12 reps
12-15 reps
RPE 10
RPE 10
6
Shoulder Press (Machine)
1
1
4-8 reps
10-12 reps
RPE 10
RPE 10
7
Lateral Raise (Cable)
1
1
4-8 reps
12-15 reps
RPE 10
RPE 10
8
Preacher Curl (Dumbbell)
1
1
8-10 reps
12-15 reps
RPE 10
RPE 10
9
Bicep Curl (Barbell)
1
1
4-8 reps
10-12 reps
RPE 10
RPE 10
10
JM Press (Smith Machine)
1
1
8-10 reps
12-15 reps
RPE 10
RPE 10
11
Single Arm Pushdown
1
1
8-10 reps
12-15 reps
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
4-8 reps
10-12 reps
RPE 10
RPE 10
2
Single Arm Iso Row
1
1
8-12 reps
12-15 reps
RPE 10
RPE 10
3
Pec Deck (Machine)
1
1
4-8 reps
10-12 reps
RPE 10
RPE 10
4
Incline Bench Press (Dumbbell)
1
1
4-8 reps
10-12 reps
RPE 10
RPE 10
5
Lateral Raise (Dumbbell)
1
1
10-12 reps
12-15 reps
RPE 10
RPE 10
6
Shoulder Press (Machine)
1
1
4-8 reps
10-12 reps
RPE 10
RPE 10
7
Lateral Raise (Cable)
1
1
4-8 reps
12-15 reps
RPE 10
RPE 10
8
Preacher Curl (Dumbbell)
1
1
8-10 reps
12-15 reps
RPE 10
RPE 10
9
Bicep Curl (Barbell)
1
1
4-8 reps
10-12 reps
RPE 10
RPE 10
10
JM Press (Smith Machine)
1
1
8-10 reps
12-15 reps
RPE 10
RPE 10
11
Single Arm Pushdown
1
1
8-10 reps
12-15 reps
RPE 10
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
1
1
8-12 reps
12-15 reps
RPE 10
RPE 10
2
Leg Extension
1
1
4-8 reps
10-12 reps
RPE 10
RPE 10
3
Leg Press
1
1
4-8 reps
10-12 reps
RPE 10
RPE 10
4
Leg Curl
1
1
4-8 reps
10-12 reps
RPE 10
RPE 10
5
Hip Abductor (Machine)
1
1
4-8 reps
12-15 reps
RPE 10
RPE 10
6
Hip Thrust (Barbell)
1
1
4-8 reps
10-12 reps
RPE 10
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
1
1
8-12 reps
12-15 reps
RPE 10
RPE 10
2
Leg Extension
1
1
4-8 reps
10-12 reps
RPE 10
RPE 10
3
Leg Press
1
1
4-8 reps
10-12 reps
RPE 10
RPE 10
4
Leg Curl
1
1
4-8 reps
10-12 reps
RPE 10
RPE 10
5
Hip Abductor (Machine)
1
1
4-8 reps
12-15 reps
RPE 10
RPE 10
6
Hip Thrust (Barbell)
1
1
4-8 reps
10-12 reps
RPE 10
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
1
1
8-12 reps
12-15 reps
RPE 10
RPE 10
2
Leg Extension
1
1
4-8 reps
10-12 reps
RPE 10
RPE 10
3
Leg Press
1
1
4-8 reps
10-12 reps
RPE 10
RPE 10
4
Leg Curl
1
1
4-8 reps
10-12 reps
RPE 10
RPE 10
5
Hip Abductor (Machine)
1
1
4-8 reps
12-15 reps
RPE 10
RPE 10
6
Hip Thrust (Barbell)
1
1
4-8 reps
10-12 reps
RPE 10
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
1
1
8-12 reps
12-15 reps
RPE 10
RPE 10
2
Leg Extension
1
1
4-8 reps
10-12 reps
RPE 10
RPE 10
3
Leg Press
1
1
4-8 reps
10-12 reps
RPE 10
RPE 10
4
Leg Curl
1
1
4-8 reps
10-12 reps
RPE 10
RPE 10
5
Hip Abductor (Machine)
1
1
4-8 reps
12-15 reps
RPE 10
RPE 10
6
Hip Thrust (Barbell)
1
1
4-8 reps
10-12 reps
RPE 10
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
1
1
8-12 reps
12-15 reps
RPE 10
RPE 10
2
Leg Extension
1
1
4-8 reps
10-12 reps
RPE 10
RPE 10
3
Leg Press
1
1
4-8 reps
10-12 reps
RPE 10
RPE 10
4
Leg Curl
1
1
4-8 reps
10-12 reps
RPE 10
RPE 10
5
Hip Abductor (Machine)
1
1
4-8 reps
12-15 reps
RPE 10
RPE 10
6
Hip Thrust (Barbell)
1
1
4-8 reps
10-12 reps
RPE 10
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
1
1
8-12 reps
12-15 reps
RPE 10
RPE 10
2
Leg Extension
1
1
4-8 reps
10-12 reps
RPE 10
RPE 10
3
Leg Press
1
1
4-8 reps
10-12 reps
RPE 10
RPE 10
4
Leg Curl
1
1
4-8 reps
10-12 reps
RPE 10
RPE 10
5
Hip Abductor (Machine)
1
1
4-8 reps
12-15 reps
RPE 10
RPE 10
6
Hip Thrust (Barbell)
1
1
4-8 reps
10-12 reps
RPE 10
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
1
1
8-12 reps
12-15 reps
RPE 10
RPE 10
2
Leg Extension
1
1
4-8 reps
10-12 reps
RPE 10
RPE 10
3
Leg Press
1
1
4-8 reps
10-12 reps
RPE 10
RPE 10
4
Leg Curl
1
1
4-8 reps
10-12 reps
RPE 10
RPE 10
5
Hip Abductor (Machine)
1
1
4-8 reps
12-15 reps
RPE 10
RPE 10
6
Hip Thrust (Barbell)
1
1
4-8 reps
10-12 reps
RPE 10
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
1
1
8-12 reps
12-15 reps
RPE 10
RPE 10
2
Leg Extension
1
1
4-8 reps
10-12 reps
RPE 10
RPE 10
3
Leg Press
1
1
4-8 reps
10-12 reps
RPE 10
RPE 10
4
Leg Curl
1
1
4-8 reps
10-12 reps
RPE 10
RPE 10
5
Hip Abductor (Machine)
1
1
4-8 reps
12-15 reps
RPE 10
RPE 10
6
Hip Thrust (Barbell)
1
1
4-8 reps
10-12 reps
RPE 10
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
1
1
8-12 reps
12-15 reps
RPE 10
RPE 10
2
Leg Extension
1
1
4-8 reps
10-12 reps
RPE 10
RPE 10
3
Leg Press
1
1
4-8 reps
10-12 reps
RPE 10
RPE 10
4
Leg Curl
1
1
4-8 reps
10-12 reps
RPE 10
RPE 10
5
Hip Abductor (Machine)
1
1
4-8 reps
12-15 reps
RPE 10
RPE 10
6
Hip Thrust (Barbell)
1
1
4-8 reps
10-12 reps
RPE 10
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
1
1
8-12 reps
12-15 reps
RPE 10
RPE 10
2
Leg Extension
1
1
4-8 reps
10-12 reps
RPE 10
RPE 10
3
Leg Press
1
1
4-8 reps
10-12 reps
RPE 10
RPE 10
4
Leg Curl
1
1
4-8 reps
10-12 reps
RPE 10
RPE 10
5
Hip Abductor (Machine)
1
1
4-8 reps
12-15 reps
RPE 10
RPE 10
6
Hip Thrust (Barbell)
1
1
4-8 reps
10-12 reps
RPE 10
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
1
1
8-12 reps
12-15 reps
RPE 10
RPE 10
2
Leg Extension
1
1
4-8 reps
10-12 reps
RPE 10
RPE 10
3
Leg Press
1
1
4-8 reps
10-12 reps
RPE 10
RPE 10
4
Leg Curl
1
1
4-8 reps
10-12 reps
RPE 10
RPE 10
5
Hip Abductor (Machine)
1
1
4-8 reps
12-15 reps
RPE 10
RPE 10
6
Hip Thrust (Barbell)
1
1
4-8 reps
10-12 reps
RPE 10
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
1
1
8-12 reps
12-15 reps
RPE 10
RPE 10
2
Leg Extension
1
1
4-8 reps
10-12 reps
RPE 10
RPE 10
3
Leg Press
1
1
4-8 reps
10-12 reps
RPE 10
RPE 10
4
Leg Curl
1
1
4-8 reps
10-12 reps
RPE 10
RPE 10
5
Hip Abductor (Machine)
1
1
4-8 reps
12-15 reps
RPE 10
RPE 10
6
Hip Thrust (Barbell)
1
1
4-8 reps
10-12 reps
RPE 10
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
4-8 reps
10-12 reps
RPE 10
RPE 10
2
T-Bar Row
1
1
4-8 reps
10-12 reps
RPE 10
RPE 10
3
Pec Deck (Machine)
1
1
4-8 reps
10-12 reps
RPE 10
RPE 10
4
Bench Press (Barbell)
1
1
4-8 reps
10-12 reps
RPE 10
RPE 10
5
Lateral Raise (Dumbbell)
1
1
8-10 reps
12-15 reps
RPE 10
RPE 10
6
Shoulder Press (Machine)
1
1
4-8 reps
10-12 reps
RPE 10
RPE 10
7
Rear Delt Fly (Dumbbell)
1
1
8-10 reps
12-15 reps
RPE 10
RPE 10
8
Preacher Curl (Barbell)
1
1
8-10 reps
12-15 reps
RPE 10
RPE 10
9
Seated Dumbbell Curl
1
1
8-10 reps
12-15 reps
RPE 10
RPE 10
10
Overhead Tricep Extension (Cable)
1
1
8-10 reps
12-15 reps
RPE 10
RPE 10
11
Single Arm Pushdown
1
1
8-10 reps
12-15 reps
RPE 10
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
4-8 reps
10-12 reps
RPE 10
RPE 10
2
T-Bar Row
1
1
4-8 reps
10-12 reps
RPE 10
RPE 10
3
Pec Deck (Machine)
1
1
4-8 reps
10-12 reps
RPE 10
RPE 10
4
Bench Press (Barbell)
1
1
4-8 reps
10-12 reps
RPE 10
RPE 10
5
Lateral Raise (Dumbbell)
1
1
8-10 reps
12-15 reps
RPE 10
RPE 10
6
Shoulder Press (Machine)
1
1
4-8 reps
10-12 reps
RPE 10
RPE 10
7
Rear Delt Fly (Dumbbell)
1
1
8-10 reps
12-15 reps
RPE 10
RPE 10
8
Preacher Curl (Barbell)
1
1
8-10 reps
12-15 reps
RPE 10
RPE 10
9
Seated Dumbbell Curl
1
1
8-10 reps
12-15 reps
RPE 10
RPE 10
10
Overhead Tricep Extension (Cable)
1
1
8-10 reps
12-15 reps
RPE 10
RPE 10
11
Single Arm Pushdown
1
1
8-10 reps
12-15 reps
RPE 10
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
4-8 reps
10-12 reps
RPE 10
RPE 10
2
T-Bar Row
1
1
4-8 reps
10-12 reps
RPE 10
RPE 10
3
Pec Deck (Machine)
1
1
4-8 reps
10-12 reps
RPE 10
RPE 10
4
Bench Press (Barbell)
1
1
4-8 reps
10-12 reps
RPE 10
RPE 10
5
Lateral Raise (Dumbbell)
1
1
8-10 reps
12-15 reps
RPE 10
RPE 10
6
Shoulder Press (Machine)
1
1
4-8 reps
10-12 reps
RPE 10
RPE 10
7
Rear Delt Fly (Dumbbell)
1
1
8-10 reps
12-15 reps
RPE 10
RPE 10
8
Preacher Curl (Barbell)
1
1
8-10 reps
12-15 reps
RPE 10
RPE 10
9
Seated Dumbbell Curl
1
1
8-10 reps
12-15 reps
RPE 10
RPE 10
10
Overhead Tricep Extension (Cable)
1
1
8-10 reps
12-15 reps
RPE 10
RPE 10
11
Single Arm Pushdown
1
1
8-10 reps
12-15 reps
RPE 10
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
4-8 reps
10-12 reps
RPE 10
RPE 10
2
T-Bar Row
1
1
4-8 reps
10-12 reps
RPE 10
RPE 10
3
Pec Deck (Machine)
1
1
4-8 reps
10-12 reps
RPE 10
RPE 10
4
Bench Press (Barbell)
1
1
4-8 reps
10-12 reps
RPE 10
RPE 10
5
Lateral Raise (Dumbbell)
1
1
8-10 reps
12-15 reps
RPE 10
RPE 10
6
Shoulder Press (Machine)
1
1
4-8 reps
10-12 reps
RPE 10
RPE 10
7
Rear Delt Fly (Dumbbell)
1
1
8-10 reps
12-15 reps
RPE 10
RPE 10
8
Preacher Curl (Barbell)
1
1
8-10 reps
12-15 reps
RPE 10
RPE 10
9
Seated Dumbbell Curl
1
1
8-10 reps
12-15 reps
RPE 10
RPE 10
10
Overhead Tricep Extension (Cable)
1
1
8-10 reps
12-15 reps
RPE 10
RPE 10
11
Single Arm Pushdown
1
1
8-10 reps
12-15 reps
RPE 10
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
4-8 reps
10-12 reps
RPE 10
RPE 10
2
T-Bar Row
1
1
4-8 reps
10-12 reps
RPE 10
RPE 10
3
Pec Deck (Machine)
1
1
4-8 reps
10-12 reps
RPE 10
RPE 10
4
Bench Press (Barbell)
1
1
4-8 reps
10-12 reps
RPE 10
RPE 10
5
Lateral Raise (Dumbbell)
1
1
8-10 reps
12-15 reps
RPE 10
RPE 10
6
Shoulder Press (Machine)
1
1
4-8 reps
10-12 reps
RPE 10
RPE 10
7
Rear Delt Fly (Dumbbell)
1
1
8-10 reps
12-15 reps
RPE 10
RPE 10
8
Preacher Curl (Barbell)
1
1
8-10 reps
12-15 reps
RPE 10
RPE 10
9
Seated Dumbbell Curl
1
1
8-10 reps
12-15 reps
RPE 10
RPE 10
10
Overhead Tricep Extension (Cable)
1
1
8-10 reps
12-15 reps
RPE 10
RPE 10
11
Single Arm Pushdown
1
1
8-10 reps
12-15 reps
RPE 10
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
4-8 reps
10-12 reps
RPE 10
RPE 10
2
T-Bar Row
1
1
4-8 reps
10-12 reps
RPE 10
RPE 10
3
Pec Deck (Machine)
1
1
4-8 reps
10-12 reps
RPE 10
RPE 10
4
Bench Press (Barbell)
1
1
4-8 reps
10-12 reps
RPE 10
RPE 10
5
Lateral Raise (Dumbbell)
1
1
8-10 reps
12-15 reps
RPE 10
RPE 10
6
Shoulder Press (Machine)
1
1
4-8 reps
10-12 reps
RPE 10
RPE 10
7
Rear Delt Fly (Dumbbell)
1
1
8-10 reps
12-15 reps
RPE 10
RPE 10
8
Preacher Curl (Barbell)
1
1
8-10 reps
12-15 reps
RPE 10
RPE 10
9
Seated Dumbbell Curl
1
1
8-10 reps
12-15 reps
RPE 10
RPE 10
10
Overhead Tricep Extension (Cable)
1
1
8-10 reps
12-15 reps
RPE 10
RPE 10
11
Single Arm Pushdown
1
1
8-10 reps
12-15 reps
RPE 10
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
4-8 reps
10-12 reps
RPE 10
RPE 10
2
T-Bar Row
1
1
4-8 reps
10-12 reps
RPE 10
RPE 10
3
Pec Deck (Machine)
1
1
4-8 reps
10-12 reps
RPE 10
RPE 10
4
Bench Press (Barbell)
1
1
4-8 reps
10-12 reps
RPE 10
RPE 10
5
Lateral Raise (Dumbbell)
1
1
8-10 reps
12-15 reps
RPE 10
RPE 10
6
Shoulder Press (Machine)
1
1
4-8 reps
10-12 reps
RPE 10
RPE 10
7
Rear Delt Fly (Dumbbell)
1
1
8-10 reps
12-15 reps
RPE 10
RPE 10
8
Preacher Curl (Barbell)
1
1
8-10 reps
12-15 reps
RPE 10
RPE 10
9
Seated Dumbbell Curl
1
1
8-10 reps
12-15 reps
RPE 10
RPE 10
10
Overhead Tricep Extension (Cable)
1
1
8-10 reps
12-15 reps
RPE 10
RPE 10
11
Single Arm Pushdown
1
1
8-10 reps
12-15 reps
RPE 10
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
4-8 reps
10-12 reps
RPE 10
RPE 10
2
T-Bar Row
1
1
4-8 reps
10-12 reps
RPE 10
RPE 10
3
Pec Deck (Machine)
1
1
4-8 reps
10-12 reps
RPE 10
RPE 10
4
Bench Press (Barbell)
1
1
4-8 reps
10-12 reps
RPE 10
RPE 10
5
Lateral Raise (Dumbbell)
1
1
8-10 reps
12-15 reps
RPE 10
RPE 10
6
Shoulder Press (Machine)
1
1
4-8 reps
10-12 reps
RPE 10
RPE 10
7
Rear Delt Fly (Dumbbell)
1
1
8-10 reps
12-15 reps
RPE 10
RPE 10
8
Preacher Curl (Barbell)
1
1
8-10 reps
12-15 reps
RPE 10
RPE 10
9
Seated Dumbbell Curl
1
1
8-10 reps
12-15 reps
RPE 10
RPE 10
10
Overhead Tricep Extension (Cable)
1
1
8-10 reps
12-15 reps
RPE 10
RPE 10
11
Single Arm Pushdown
1
1
8-10 reps
12-15 reps
RPE 10
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
4-8 reps
10-12 reps
RPE 10
RPE 10
2
T-Bar Row
1
1
4-8 reps
10-12 reps
RPE 10
RPE 10
3
Pec Deck (Machine)
1
1
4-8 reps
10-12 reps
RPE 10
RPE 10
4
Bench Press (Barbell)
1
1
4-8 reps
10-12 reps
RPE 10
RPE 10
5
Lateral Raise (Dumbbell)
1
1
8-10 reps
12-15 reps
RPE 10
RPE 10
6
Shoulder Press (Machine)
1
1
4-8 reps
10-12 reps
RPE 10
RPE 10
7
Rear Delt Fly (Dumbbell)
1
1
8-10 reps
12-15 reps
RPE 10
RPE 10
8
Preacher Curl (Barbell)
1
1
8-10 reps
12-15 reps
RPE 10
RPE 10
9
Seated Dumbbell Curl
1
1
8-10 reps
12-15 reps
RPE 10
RPE 10
10
Overhead Tricep Extension (Cable)
1
1
8-10 reps
12-15 reps
RPE 10
RPE 10
11
Single Arm Pushdown
1
1
8-10 reps
12-15 reps
RPE 10
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
4-8 reps
10-12 reps
RPE 10
RPE 10
2
T-Bar Row
1
1
4-8 reps
10-12 reps
RPE 10
RPE 10
3
Pec Deck (Machine)
1
1
4-8 reps
10-12 reps
RPE 10
RPE 10
4
Bench Press (Barbell)
1
1
4-8 reps
10-12 reps
RPE 10
RPE 10
5
Lateral Raise (Dumbbell)
1
1
8-10 reps
12-15 reps
RPE 10
RPE 10
6
Shoulder Press (Machine)
1
1
4-8 reps
10-12 reps
RPE 10
RPE 10
7
Rear Delt Fly (Dumbbell)
1
1
8-10 reps
12-15 reps
RPE 10
RPE 10
8
Preacher Curl (Barbell)
1
1
8-10 reps
12-15 reps
RPE 10
RPE 10
9
Seated Dumbbell Curl
1
1
8-10 reps
12-15 reps
RPE 10
RPE 10
10
Overhead Tricep Extension (Cable)
1
1
8-10 reps
12-15 reps
RPE 10
RPE 10
11
Single Arm Pushdown
1
1
8-10 reps
12-15 reps
RPE 10
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
4-8 reps
10-12 reps
RPE 10
RPE 10
2
T-Bar Row
1
1
4-8 reps
10-12 reps
RPE 10
RPE 10
3
Pec Deck (Machine)
1
1
4-8 reps
10-12 reps
RPE 10
RPE 10
4
Bench Press (Barbell)
1
1
4-8 reps
10-12 reps
RPE 10
RPE 10
5
Lateral Raise (Dumbbell)
1
1
8-10 reps
12-15 reps
RPE 10
RPE 10
6
Shoulder Press (Machine)
1
1
4-8 reps
10-12 reps
RPE 10
RPE 10
7
Rear Delt Fly (Dumbbell)
1
1
8-10 reps
12-15 reps
RPE 10
RPE 10
8
Preacher Curl (Barbell)
1
1
8-10 reps
12-15 reps
RPE 10
RPE 10
9
Seated Dumbbell Curl
1
1
8-10 reps
12-15 reps
RPE 10
RPE 10
10
Overhead Tricep Extension (Cable)
1
1
8-10 reps
12-15 reps
RPE 10
RPE 10
11
Single Arm Pushdown
1
1
8-10 reps
12-15 reps
RPE 10
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
4-8 reps
10-12 reps
RPE 10
RPE 10
2
T-Bar Row
1
1
4-8 reps
10-12 reps
RPE 10
RPE 10
3
Pec Deck (Machine)
1
1
4-8 reps
10-12 reps
RPE 10
RPE 10
4
Bench Press (Barbell)
1
1
4-8 reps
10-12 reps
RPE 10
RPE 10
5
Lateral Raise (Dumbbell)
1
1
8-10 reps
12-15 reps
RPE 10
RPE 10
6
Shoulder Press (Machine)
1
1
4-8 reps
10-12 reps
RPE 10
RPE 10
7
Rear Delt Fly (Dumbbell)
1
1
8-10 reps
12-15 reps
RPE 10
RPE 10
8
Preacher Curl (Barbell)
1
1
8-10 reps
12-15 reps
RPE 10
RPE 10
9
Seated Dumbbell Curl
1
1
8-10 reps
12-15 reps
RPE 10
RPE 10
10
Overhead Tricep Extension (Cable)
1
1
8-10 reps
12-15 reps
RPE 10
RPE 10
11
Single Arm Pushdown
1
1
8-10 reps
12-15 reps
RPE 10
RPE 10
Week 1
1 / 12 Weeks
Day 1
1
Calf Raise (Leg Press)
1 Set
1 Set
10-12 Reps
15-20 Reps
@10
@10
2
Leg Extension
1 Set
1 Set
4-8 Reps
10-12 Reps
@10
@10
3
Leg Press
1 Set
1 Set
4-8 Reps
10-12 Reps
@10
@10
4
Leg Curl
1 Set
1 Set
4-8 Reps
10-12 Reps
@10
@10
5
Romanian Deadlift (Barbell)
1 Set
1 Set
4-8 Reps
10-12 Reps
@10
@10
Day 2
1
Lat Pulldown
1 Set
1 Set
4-8 Reps
10-12 Reps
@10
@10
2
Single Arm Iso Row
1 Set
1 Set
8-12 Reps
12-15 Reps
@10
@10
3
Pec Deck (Machine)
1 Set
1 Set
4-8 Reps
10-12 Reps
@10
@10
4
Incline Bench Press (Dumbbell)
1 Set
1 Set
4-8 Reps
10-12 Reps
@10
@10
5
Lateral Raise (Dumbbell)
1 Set
1 Set
10-12 Reps
12-15 Reps
@10
@10
6
Shoulder Press (Machine)
1 Set
1 Set
4-8 Reps
10-12 Reps
@10
@10
7
Lateral Raise (Cable)
1 Set
1 Set
4-8 Reps
12-15 Reps
@10
@10
8
Preacher Curl (Dumbbell)
1 Set
1 Set
8-10 Reps
12-15 Reps
@10
@10
9
Bicep Curl (Barbell)
1 Set
1 Set
4-8 Reps
10-12 Reps
@10
@10
10
JM Press (Smith Machine)
1 Set
1 Set
8-10 Reps
12-15 Reps
@10
@10
11
Single Arm Pushdown
1 Set
1 Set
8-10 Reps
12-15 Reps
@10
@10
Day 3
1
Calf Raise (Leg Press)
1 Set
1 Set
8-12 Reps
12-15 Reps
@10
@10
2
Leg Extension
1 Set
1 Set
4-8 Reps
10-12 Reps
@10
@10
3
Leg Press
1 Set
1 Set
4-8 Reps
10-12 Reps
@10
@10
4
Leg Curl
1 Set
1 Set
4-8 Reps
10-12 Reps
@10
@10
5
Hip Abductor (Machine)
1 Set
1 Set
4-8 Reps
12-15 Reps
@10
@10
6
Hip Thrust (Barbell)
1 Set
1 Set
4-8 Reps
10-12 Reps
@10
@10
Day 4
1
Lat Pulldown
1 Set
1 Set
4-8 Reps
10-12 Reps
@10
@10
2
T-Bar Row
1 Set
1 Set
4-8 Reps
10-12 Reps
@10
@10
3
Pec Deck (Machine)
1 Set
1 Set
4-8 Reps
10-12 Reps
@10
@10
4
Bench Press (Barbell)
1 Set
1 Set
4-8 Reps
10-12 Reps
@10
@10
5
Lateral Raise (Dumbbell)
1 Set
1 Set
8-10 Reps
12-15 Reps
@10
@10
6
Shoulder Press (Machine)
1 Set
1 Set
4-8 Reps
10-12 Reps
@10
@10
7
Rear Delt Fly (Dumbbell)
1 Set
1 Set
8-10 Reps
12-15 Reps
@10
@10
8
Preacher Curl (Barbell)
1 Set
1 Set
8-10 Reps
12-15 Reps
@10
@10
9
Seated Dumbbell Curl
1 Set
1 Set
8-10 Reps
12-15 Reps
@10
@10
10
Overhead Tricep Extension (Cable)
1 Set
1 Set
8-10 Reps
12-15 Reps
@10
@10
11
Single Arm Pushdown
1 Set
1 Set
8-10 Reps
12-15 Reps
@10
@10