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BoostcampPNG

Upper Lower Push Pull

by Kyril K.
5 athletes joined

Program Description

Hypertrophy-focused, bodybuilding program. The upper body is emphasized, so lower body days need to be attacked with intensity. 2 working sets of hamstring curls and leg extensions to failure are added to Push and Pull days respectively to increase lower body frequency to twice a week and supplement total volume. Excluding arm and shoulder accessories, start every exercise with 3 ramping warm-up sets (reps of 5, 5, 3) at 40%, 60%, and 80% of the first working set's target weight. The app calculates this automatically.

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Muscle
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    70 minutes
  • Created
    Feb 10, 2026 09:27
  • Last Edited
    Mar 15, 2026 03:35
Muscle Engagement
Front
Back
MuscleSet
Triceps
12.6%
Upper Back
11.8%
Biceps
11.8%
Front Delts
11%
Lats
9.4%
Chest
8.7%
Hamstrings
5.5%
Middle Delts
4.7%
Rear Delts
4.7%
Quadriceps
4.7%
Forearms
3.9%
Lower Back
3.9%
Glutes
3.1%
Abs
2.4%
Calves
1.6%
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
1
1
5-6 reps
7-8 reps
RPE 10
RPE 10
2
AD Press (Smith Machine)
1
1
5-6 reps
7-10 reps
RPE 10
RPE 10
3
Lat Pulldown
1
1
7-10 reps
12-18 reps
RPE 10
RPE 10
4
T-Bar Row
1
1
6-10 reps
8-12 reps
RPE 10
RPE 10
5
Pec Deck (Machine)
1
1
6-8 reps
8-12 reps
RPE 10
RPE 10
6
Reverse Pec Deck
1
1
6-8 reps
8-12 reps
RPE 10
RPE 10
7
Lateral Raise (Dumbbell)
2
8-12 reps
RPE 10
8
Preacher Curl (EZ Bar)
1
1
4-6 reps
6-8 reps
RPE 10
RPE 10
9
Incline Curl (Dumbbell)
2
6-10 reps
RPE 10
10
Seated Overhead Extension (EZ Bar)
2
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
1
1
5-6 reps
7-8 reps
RPE 10
RPE 10
2
AD Press (Smith Machine)
1
1
5-6 reps
7-10 reps
RPE 10
RPE 10
3
Lat Pulldown
1
1
7-10 reps
12-18 reps
RPE 10
RPE 10
4
T-Bar Row
1
1
6-10 reps
8-12 reps
RPE 10
RPE 10
5
Pec Deck (Machine)
1
1
6-8 reps
8-12 reps
RPE 10
RPE 10
6
Reverse Pec Deck
1
1
6-8 reps
8-12 reps
RPE 10
RPE 10
7
Lateral Raise (Dumbbell)
2
8-12 reps
RPE 10
8
Preacher Curl (EZ Bar)
1
1
4-6 reps
6-8 reps
RPE 10
RPE 10
9
Incline Curl (Dumbbell)
2
6-10 reps
RPE 10
10
Seated Overhead Extension (EZ Bar)
2
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
1
1
5-6 reps
7-8 reps
RPE 10
RPE 10
2
AD Press (Smith Machine)
1
1
5-6 reps
7-10 reps
RPE 10
RPE 10
3
Lat Pulldown
1
1
7-10 reps
12-18 reps
RPE 10
RPE 10
4
T-Bar Row
1
1
6-10 reps
8-12 reps
RPE 10
RPE 10
5
Pec Deck (Machine)
1
1
6-8 reps
8-12 reps
RPE 10
RPE 10
6
Reverse Pec Deck
1
1
6-8 reps
8-12 reps
RPE 10
RPE 10
7
Lateral Raise (Dumbbell)
2
8-12 reps
RPE 10
8
Preacher Curl (EZ Bar)
1
1
4-6 reps
6-8 reps
RPE 10
RPE 10
9
Incline Curl (Dumbbell)
2
6-10 reps
RPE 10
10
Seated Overhead Extension (EZ Bar)
2
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
1
1
5-6 reps
7-8 reps
RPE 10
RPE 10
2
AD Press (Smith Machine)
1
1
5-6 reps
7-10 reps
RPE 10
RPE 10
3
Lat Pulldown
1
1
7-10 reps
12-18 reps
RPE 10
RPE 10
4
T-Bar Row
1
1
6-10 reps
8-12 reps
RPE 10
RPE 10
5
Pec Deck (Machine)
1
1
6-8 reps
8-12 reps
RPE 10
RPE 10
6
Reverse Pec Deck
1
1
6-8 reps
8-12 reps
RPE 10
RPE 10
7
Lateral Raise (Dumbbell)
2
8-12 reps
RPE 10
8
Preacher Curl (EZ Bar)
1
1
4-6 reps
6-8 reps
RPE 10
RPE 10
9
Incline Curl (Dumbbell)
2
6-10 reps
RPE 10
10
Seated Overhead Extension (EZ Bar)
2
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
1
1
5-6 reps
7-8 reps
RPE 10
RPE 10
2
AD Press (Smith Machine)
1
1
5-6 reps
7-10 reps
RPE 10
RPE 10
3
Lat Pulldown
1
1
7-10 reps
12-18 reps
RPE 10
RPE 10
4
T-Bar Row
1
1
6-10 reps
8-12 reps
RPE 10
RPE 10
5
Pec Deck (Machine)
1
1
6-8 reps
8-12 reps
RPE 10
RPE 10
6
Reverse Pec Deck
1
1
6-8 reps
8-12 reps
RPE 10
RPE 10
7
Lateral Raise (Dumbbell)
2
8-12 reps
RPE 10
8
Preacher Curl (EZ Bar)
1
1
4-6 reps
6-8 reps
RPE 10
RPE 10
9
Incline Curl (Dumbbell)
2
6-10 reps
RPE 10
10
Seated Overhead Extension (EZ Bar)
2
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
1
1
5-6 reps
7-8 reps
RPE 10
RPE 10
2
AD Press (Smith Machine)
1
1
5-6 reps
7-10 reps
RPE 10
RPE 10
3
Lat Pulldown
1
1
7-10 reps
12-18 reps
RPE 10
RPE 10
4
T-Bar Row
1
1
6-10 reps
8-12 reps
RPE 10
RPE 10
5
Pec Deck (Machine)
1
1
6-8 reps
8-12 reps
RPE 10
RPE 10
6
Reverse Pec Deck
1
1
6-8 reps
8-12 reps
RPE 10
RPE 10
7
Lateral Raise (Dumbbell)
2
8-12 reps
RPE 10
8
Preacher Curl (EZ Bar)
1
1
4-6 reps
6-8 reps
RPE 10
RPE 10
9
Incline Curl (Dumbbell)
2
6-10 reps
RPE 10
10
Seated Overhead Extension (EZ Bar)
2
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
1
1
5-6 reps
7-8 reps
RPE 10
RPE 10
2
AD Press (Smith Machine)
1
1
5-6 reps
7-10 reps
RPE 10
RPE 10
3
Lat Pulldown
1
1
7-10 reps
12-18 reps
RPE 10
RPE 10
4
T-Bar Row
1
1
6-10 reps
8-12 reps
RPE 10
RPE 10
5
Pec Deck (Machine)
1
1
6-8 reps
8-12 reps
RPE 10
RPE 10
6
Reverse Pec Deck
1
1
6-8 reps
8-12 reps
RPE 10
RPE 10
7
Lateral Raise (Dumbbell)
2
8-12 reps
RPE 10
8
Preacher Curl (EZ Bar)
1
1
4-6 reps
6-8 reps
RPE 10
RPE 10
9
Incline Curl (Dumbbell)
2
6-10 reps
RPE 10
10
Seated Overhead Extension (EZ Bar)
2
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
1
1
5-6 reps
7-8 reps
RPE 10
RPE 10
2
AD Press (Smith Machine)
1
1
5-6 reps
7-10 reps
RPE 10
RPE 10
3
Lat Pulldown
1
1
7-10 reps
12-18 reps
RPE 10
RPE 10
4
T-Bar Row
1
1
6-10 reps
8-12 reps
RPE 10
RPE 10
5
Pec Deck (Machine)
1
1
6-8 reps
8-12 reps
RPE 10
RPE 10
6
Reverse Pec Deck
1
1
6-8 reps
8-12 reps
RPE 10
RPE 10
7
Lateral Raise (Dumbbell)
2
8-12 reps
RPE 10
8
Preacher Curl (EZ Bar)
1
1
4-6 reps
6-8 reps
RPE 10
RPE 10
9
Incline Curl (Dumbbell)
2
6-10 reps
RPE 10
10
Seated Overhead Extension (EZ Bar)
2
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Good Morning
2
6-10 reps
RPE 9
2
Lying Leg Curl
1
1
8-12 reps
12-15 reps
RPE 10
RPE 10
3
Hack Squat
2
5-8 reps
RPE 10
4
Leg Extension
1
1
8-12 reps
12-15 reps
RPE 10
RPE 10
5
Power Shrug
3
8-16 reps
RPE 10
6
Back Extension (Weighted)
2
12-20 reps
RPE 9
7
Standing Calf Raise
2
12-20 reps
RPE 10
8
Cable Crunch
2
12-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Good Morning
2
6-10 reps
RPE 9
2
Lying Leg Curl
1
1
8-12 reps
12-15 reps
RPE 10
RPE 10
3
Hack Squat
2
5-8 reps
RPE 10
4
Leg Extension
1
1
8-12 reps
12-15 reps
RPE 10
RPE 10
5
Power Shrug
3
8-16 reps
RPE 10
6
Back Extension (Weighted)
2
12-20 reps
RPE 9
7
Standing Calf Raise
2
12-20 reps
RPE 10
8
Cable Crunch
2
12-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Good Morning
2
6-10 reps
RPE 9
2
Lying Leg Curl
1
1
8-12 reps
12-15 reps
RPE 10
RPE 10
3
Hack Squat
2
5-8 reps
RPE 10
4
Leg Extension
1
1
8-12 reps
12-15 reps
RPE 10
RPE 10
5
Power Shrug
3
8-16 reps
RPE 10
6
Back Extension (Weighted)
2
12-20 reps
RPE 9
7
Standing Calf Raise
2
12-20 reps
RPE 10
8
Cable Crunch
2
12-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Good Morning
2
6-10 reps
RPE 9
2
Lying Leg Curl
1
1
8-12 reps
12-15 reps
RPE 10
RPE 10
3
Hack Squat
2
5-8 reps
RPE 10
4
Leg Extension
1
1
8-12 reps
12-15 reps
RPE 10
RPE 10
5
Power Shrug
3
8-16 reps
RPE 10
6
Back Extension (Weighted)
2
12-20 reps
RPE 9
7
Standing Calf Raise
2
12-20 reps
RPE 10
8
Cable Crunch
2
12-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Good Morning
2
6-10 reps
RPE 9
2
Lying Leg Curl
1
1
8-12 reps
12-15 reps
RPE 10
RPE 10
3
Hack Squat
2
5-8 reps
RPE 10
4
Leg Extension
1
1
8-12 reps
12-15 reps
RPE 10
RPE 10
5
Power Shrug
3
8-16 reps
RPE 10
6
Back Extension (Weighted)
2
12-20 reps
RPE 9
7
Standing Calf Raise
2
12-20 reps
RPE 10
8
Cable Crunch
2
12-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Good Morning
2
6-10 reps
RPE 9
2
Lying Leg Curl
1
1
8-12 reps
12-15 reps
RPE 10
RPE 10
3
Hack Squat
2
5-8 reps
RPE 10
4
Leg Extension
1
1
8-12 reps
12-15 reps
RPE 10
RPE 10
5
Power Shrug
3
8-16 reps
RPE 10
6
Back Extension (Weighted)
2
12-20 reps
RPE 9
7
Standing Calf Raise
2
12-20 reps
RPE 10
8
Cable Crunch
2
12-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Good Morning
2
6-10 reps
RPE 9
2
Lying Leg Curl
1
1
8-12 reps
12-15 reps
RPE 10
RPE 10
3
Hack Squat
2
5-8 reps
RPE 10
4
Leg Extension
1
1
8-12 reps
12-15 reps
RPE 10
RPE 10
5
Power Shrug
3
8-16 reps
RPE 10
6
Back Extension (Weighted)
2
12-20 reps
RPE 9
7
Standing Calf Raise
2
12-20 reps
RPE 10
8
Cable Crunch
2
12-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Good Morning
2
6-10 reps
RPE 9
2
Lying Leg Curl
1
1
8-12 reps
12-15 reps
RPE 10
RPE 10
3
Hack Squat
2
5-8 reps
RPE 10
4
Leg Extension
1
1
8-12 reps
12-15 reps
RPE 10
RPE 10
5
Power Shrug
3
8-16 reps
RPE 10
6
Back Extension (Weighted)
2
12-20 reps
RPE 9
7
Standing Calf Raise
2
12-20 reps
RPE 10
8
Cable Crunch
2
12-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Close Grip Bench Press (Smith Machine)
1
1
5-7 reps
8-10 reps
RPE 10
RPE 10
2
Incline Bench Press (Smith Machine)
1
1
5-7 reps
8-10 reps
RPE 10
RPE 10
3
Behind-The-Neck Press (Smith Machine)
1
1
5-7 reps
8-10 reps
RPE 10
RPE 10
4
Pec Deck (Machine)
1
1
6-8 reps
8-12 reps
RPE 10
RPE 10
5
Lateral Raise (Dumbbell)
2
8-12 reps
RPE 10
6
Preacher Curl (EZ Bar)
1
1
4-6 reps
6-10 reps
RPE 10
RPE 10
7
Incline Curl (Dumbbell)
2
6-10 reps
RPE 10
8
Bicep Curl (Cable)
2
8-12 reps
RPE 10
9
Leg Extension
1
1
8-12 reps
12-15 reps
RPE 10
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Close Grip Bench Press (Smith Machine)
1
1
5-7 reps
8-10 reps
RPE 10
RPE 10
2
Incline Bench Press (Smith Machine)
1
1
5-7 reps
8-10 reps
RPE 10
RPE 10
3
Behind-The-Neck Press (Smith Machine)
1
1
5-7 reps
8-10 reps
RPE 10
RPE 10
4
Pec Deck (Machine)
1
1
6-8 reps
8-12 reps
RPE 10
RPE 10
5
Lateral Raise (Dumbbell)
2
8-12 reps
RPE 10
6
Preacher Curl (EZ Bar)
1
1
4-6 reps
6-10 reps
RPE 10
RPE 10
7
Incline Curl (Dumbbell)
2
6-10 reps
RPE 10
8
Bicep Curl (Cable)
2
8-12 reps
RPE 10
9
Leg Extension
1
1
8-12 reps
12-15 reps
RPE 10
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Close Grip Bench Press (Smith Machine)
1
1
5-7 reps
8-10 reps
RPE 10
RPE 10
2
Incline Bench Press (Smith Machine)
1
1
5-7 reps
8-10 reps
RPE 10
RPE 10
3
Behind-The-Neck Press (Smith Machine)
1
1
5-7 reps
8-10 reps
RPE 10
RPE 10
4
Pec Deck (Machine)
1
1
6-8 reps
8-12 reps
RPE 10
RPE 10
5
Lateral Raise (Dumbbell)
2
8-12 reps
RPE 10
6
Preacher Curl (EZ Bar)
1
1
4-6 reps
6-10 reps
RPE 10
RPE 10
7
Incline Curl (Dumbbell)
2
6-10 reps
RPE 10
8
Bicep Curl (Cable)
2
8-12 reps
RPE 10
9
Leg Extension
1
1
8-12 reps
12-15 reps
RPE 10
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Close Grip Bench Press (Smith Machine)
1
1
5-7 reps
8-10 reps
RPE 10
RPE 10
2
Incline Bench Press (Smith Machine)
1
1
5-7 reps
8-10 reps
RPE 10
RPE 10
3
Behind-The-Neck Press (Smith Machine)
1
1
5-7 reps
8-10 reps
RPE 10
RPE 10
4
Pec Deck (Machine)
1
1
6-8 reps
8-12 reps
RPE 10
RPE 10
5
Lateral Raise (Dumbbell)
2
8-12 reps
RPE 10
6
Preacher Curl (EZ Bar)
1
1
4-6 reps
6-10 reps
RPE 10
RPE 10
7
Incline Curl (Dumbbell)
2
6-10 reps
RPE 10
8
Bicep Curl (Cable)
2
8-12 reps
RPE 10
9
Leg Extension
1
1
8-12 reps
12-15 reps
RPE 10
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Close Grip Bench Press (Smith Machine)
1
1
5-7 reps
8-10 reps
RPE 10
RPE 10
2
Incline Bench Press (Smith Machine)
1
1
5-7 reps
8-10 reps
RPE 10
RPE 10
3
Behind-The-Neck Press (Smith Machine)
1
1
5-7 reps
8-10 reps
RPE 10
RPE 10
4
Pec Deck (Machine)
1
1
6-8 reps
8-12 reps
RPE 10
RPE 10
5
Lateral Raise (Dumbbell)
2
8-12 reps
RPE 10
6
Preacher Curl (EZ Bar)
1
1
4-6 reps
6-10 reps
RPE 10
RPE 10
7
Incline Curl (Dumbbell)
2
6-10 reps
RPE 10
8
Bicep Curl (Cable)
2
8-12 reps
RPE 10
9
Leg Extension
1
1
8-12 reps
12-15 reps
RPE 10
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Close Grip Bench Press (Smith Machine)
1
1
5-7 reps
8-10 reps
RPE 10
RPE 10
2
Incline Bench Press (Smith Machine)
1
1
5-7 reps
8-10 reps
RPE 10
RPE 10
3
Behind-The-Neck Press (Smith Machine)
1
1
5-7 reps
8-10 reps
RPE 10
RPE 10
4
Pec Deck (Machine)
1
1
6-8 reps
8-12 reps
RPE 10
RPE 10
5
Lateral Raise (Dumbbell)
2
8-12 reps
RPE 10
6
Preacher Curl (EZ Bar)
1
1
4-6 reps
6-10 reps
RPE 10
RPE 10
7
Incline Curl (Dumbbell)
2
6-10 reps
RPE 10
8
Bicep Curl (Cable)
2
8-12 reps
RPE 10
9
Leg Extension
1
1
8-12 reps
12-15 reps
RPE 10
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Close Grip Bench Press (Smith Machine)
1
1
5-7 reps
8-10 reps
RPE 10
RPE 10
2
Incline Bench Press (Smith Machine)
1
1
5-7 reps
8-10 reps
RPE 10
RPE 10
3
Behind-The-Neck Press (Smith Machine)
1
1
5-7 reps
8-10 reps
RPE 10
RPE 10
4
Pec Deck (Machine)
1
1
6-8 reps
8-12 reps
RPE 10
RPE 10
5
Lateral Raise (Dumbbell)
2
8-12 reps
RPE 10
6
Preacher Curl (EZ Bar)
1
1
4-6 reps
6-10 reps
RPE 10
RPE 10
7
Incline Curl (Dumbbell)
2
6-10 reps
RPE 10
8
Bicep Curl (Cable)
2
8-12 reps
RPE 10
9
Leg Extension
1
1
8-12 reps
12-15 reps
RPE 10
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Close Grip Bench Press (Smith Machine)
1
1
5-7 reps
8-10 reps
RPE 10
RPE 10
2
Incline Bench Press (Smith Machine)
1
1
5-7 reps
8-10 reps
RPE 10
RPE 10
3
Behind-The-Neck Press (Smith Machine)
1
1
5-7 reps
8-10 reps
RPE 10
RPE 10
4
Pec Deck (Machine)
1
1
6-8 reps
8-12 reps
RPE 10
RPE 10
5
Lateral Raise (Dumbbell)
2
8-12 reps
RPE 10
6
Preacher Curl (EZ Bar)
1
1
4-6 reps
6-10 reps
RPE 10
RPE 10
7
Incline Curl (Dumbbell)
2
6-10 reps
RPE 10
8
Bicep Curl (Cable)
2
8-12 reps
RPE 10
9
Leg Extension
1
1
8-12 reps
12-15 reps
RPE 10
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
1
1
6-8 reps
8-12 reps
RPE 10
RPE 10
2
Lat Pulldown
1
1
6-8 reps
8-12 reps
RPE 10
RPE 10
3
T-Bar Row
1
1
6-10 reps
8-12 reps
RPE 10
RPE 10
4
Reverse Pec Deck
1
1
6-8 reps
8-12 reps
RPE 10
RPE 10
5
JM Press (Smith Machine)
2
6-10 reps
RPE 10
6
Seated Overhead Extension (EZ Bar)
2
8-12 reps
RPE 10
7
Incline Pushdown (Cable)
1
1
6-10 reps
10-15 reps
RPE 10
RPE 10
8
Lying Leg Curl
1
1
8-12 reps
12-15 reps
RPE 10
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
1
1
6-8 reps
8-12 reps
RPE 10
RPE 10
2
Lat Pulldown
1
1
6-8 reps
8-12 reps
RPE 10
RPE 10
3
T-Bar Row
1
1
6-10 reps
8-12 reps
RPE 10
RPE 10
4
Reverse Pec Deck
1
1
6-8 reps
8-12 reps
RPE 10
RPE 10
5
JM Press (Smith Machine)
2
6-10 reps
RPE 10
6
Seated Overhead Extension (EZ Bar)
2
8-12 reps
RPE 10
7
Incline Pushdown (Cable)
1
1
6-10 reps
10-15 reps
RPE 10
RPE 10
8
Lying Leg Curl
1
1
8-12 reps
12-15 reps
RPE 10
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
1
1
6-8 reps
8-12 reps
RPE 10
RPE 10
2
Lat Pulldown
1
1
6-8 reps
8-12 reps
RPE 10
RPE 10
3
T-Bar Row
1
1
6-10 reps
8-12 reps
RPE 10
RPE 10
4
Reverse Pec Deck
1
1
6-8 reps
8-12 reps
RPE 10
RPE 10
5
JM Press (Smith Machine)
2
6-10 reps
RPE 10
6
Seated Overhead Extension (EZ Bar)
2
8-12 reps
RPE 10
7
Incline Pushdown (Cable)
1
1
6-10 reps
10-15 reps
RPE 10
RPE 10
8
Lying Leg Curl
1
1
8-12 reps
12-15 reps
RPE 10
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
1
1
6-8 reps
8-12 reps
RPE 10
RPE 10
2
Lat Pulldown
1
1
6-8 reps
8-12 reps
RPE 10
RPE 10
3
T-Bar Row
1
1
6-10 reps
8-12 reps
RPE 10
RPE 10
4
Reverse Pec Deck
1
1
6-8 reps
8-12 reps
RPE 10
RPE 10
5
JM Press (Smith Machine)
2
6-10 reps
RPE 10
6
Seated Overhead Extension (EZ Bar)
2
8-12 reps
RPE 10
7
Incline Pushdown (Cable)
1
1
6-10 reps
10-15 reps
RPE 10
RPE 10
8
Lying Leg Curl
1
1
8-12 reps
12-15 reps
RPE 10
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
1
1
6-8 reps
8-12 reps
RPE 10
RPE 10
2
Lat Pulldown
1
1
6-8 reps
8-12 reps
RPE 10
RPE 10
3
T-Bar Row
1
1
6-10 reps
8-12 reps
RPE 10
RPE 10
4
Reverse Pec Deck
1
1
6-8 reps
8-12 reps
RPE 10
RPE 10
5
JM Press (Smith Machine)
2
6-10 reps
RPE 10
6
Seated Overhead Extension (EZ Bar)
2
8-12 reps
RPE 10
7
Incline Pushdown (Cable)
1
1
6-10 reps
10-15 reps
RPE 10
RPE 10
8
Lying Leg Curl
1
1
8-12 reps
12-15 reps
RPE 10
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
1
1
6-8 reps
8-12 reps
RPE 10
RPE 10
2
Lat Pulldown
1
1
6-8 reps
8-12 reps
RPE 10
RPE 10
3
T-Bar Row
1
1
6-10 reps
8-12 reps
RPE 10
RPE 10
4
Reverse Pec Deck
1
1
6-8 reps
8-12 reps
RPE 10
RPE 10
5
JM Press (Smith Machine)
2
6-10 reps
RPE 10
6
Seated Overhead Extension (EZ Bar)
2
8-12 reps
RPE 10
7
Incline Pushdown (Cable)
1
1
6-10 reps
10-15 reps
RPE 10
RPE 10
8
Lying Leg Curl
1
1
8-12 reps
12-15 reps
RPE 10
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
1
1
6-8 reps
8-12 reps
RPE 10
RPE 10
2
Lat Pulldown
1
1
6-8 reps
8-12 reps
RPE 10
RPE 10
3
T-Bar Row
1
1
6-10 reps
8-12 reps
RPE 10
RPE 10
4
Reverse Pec Deck
1
1
6-8 reps
8-12 reps
RPE 10
RPE 10
5
JM Press (Smith Machine)
2
6-10 reps
RPE 10
6
Seated Overhead Extension (EZ Bar)
2
8-12 reps
RPE 10
7
Incline Pushdown (Cable)
1
1
6-10 reps
10-15 reps
RPE 10
RPE 10
8
Lying Leg Curl
1
1
8-12 reps
12-15 reps
RPE 10
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
1
1
6-8 reps
8-12 reps
RPE 10
RPE 10
2
Lat Pulldown
1
1
6-8 reps
8-12 reps
RPE 10
RPE 10
3
T-Bar Row
1
1
6-10 reps
8-12 reps
RPE 10
RPE 10
4
Reverse Pec Deck
1
1
6-8 reps
8-12 reps
RPE 10
RPE 10
5
JM Press (Smith Machine)
2
6-10 reps
RPE 10
6
Seated Overhead Extension (EZ Bar)
2
8-12 reps
RPE 10
7
Incline Pushdown (Cable)
1
1
6-10 reps
10-15 reps
RPE 10
RPE 10
8
Lying Leg Curl
1
1
8-12 reps
12-15 reps
RPE 10
RPE 10
Week 1
1 / 8 Weeks
Day 1
1
Bench Press (Smith Machine)
1 Set
1 Set
5-6 Reps
7-8 Reps
@10
@10
2
AD Press (Smith Machine)
1 Set
1 Set
5-6 Reps
7-10 Reps
@10
@10
3
Lat Pulldown
1 Set
1 Set
7-10 Reps
12-18 Reps
@10
@10
4
T-Bar Row
1 Set
1 Set
6-10 Reps
8-12 Reps
@10
@10
5
Pec Deck (Machine)
1 Set
1 Set
6-8 Reps
8-12 Reps
@10
@10
6
Reverse Pec Deck
1 Set
1 Set
6-8 Reps
8-12 Reps
@10
@10
7
Lateral Raise (Dumbbell)
2 Sets
8-12 Reps
@10
8
Preacher Curl (EZ Bar)
1 Set
1 Set
4-6 Reps
6-8 Reps
@10
@10
9
Incline Curl (Dumbbell)
2 Sets
6-10 Reps
@10
10
Seated Overhead Extension (EZ Bar)
2 Sets
8-12 Reps
@10
Day 2
1
Good Morning
2 Sets
6-10 Reps
@9
2
Lying Leg Curl
1 Set
1 Set
8-12 Reps
12-15 Reps
@10
@10
3
Hack Squat
2 Sets
5-8 Reps
@10
4
Leg Extension
1 Set
1 Set
8-12 Reps
12-15 Reps
@10
@10
5
Power Shrug
3 Sets
8-16 Reps
@10
6
Back Extension (Weighted)
2 Sets
12-20 Reps
@9
7
Standing Calf Raise
2 Sets
12-20 Reps
@10
8
Cable Crunch
2 Sets
12-20 Reps
@10
Day 3
1
Close Grip Bench Press (Smith Machine)
1 Set
1 Set
5-7 Reps
8-10 Reps
@10
@10
2
Incline Bench Press (Smith Machine)
1 Set
1 Set
5-7 Reps
8-10 Reps
@10
@10
3
Behind-The-Neck Press (Smith Machine)
1 Set
1 Set
5-7 Reps
8-10 Reps
@10
@10
4
Pec Deck (Machine)
1 Set
1 Set
6-8 Reps
8-12 Reps
@10
@10
5
Lateral Raise (Dumbbell)
2 Sets
8-12 Reps
@10
6
Preacher Curl (EZ Bar)
1 Set
1 Set
4-6 Reps
6-10 Reps
@10
@10
7
Incline Curl (Dumbbell)
2 Sets
6-10 Reps
@10
8
Bicep Curl (Cable)
2 Sets
8-12 Reps
@10
9
Leg Extension
1 Set
1 Set
8-12 Reps
12-15 Reps
@10
@10
Day 4
1
Lat Pulldown (Neutral Grip)
1 Set
1 Set
6-8 Reps
8-12 Reps
@10
@10
2
Lat Pulldown
1 Set
1 Set
6-8 Reps
8-12 Reps
@10
@10
3
T-Bar Row
1 Set
1 Set
6-10 Reps
8-12 Reps
@10
@10
4
Reverse Pec Deck
1 Set
1 Set
6-8 Reps
8-12 Reps
@10
@10
5
JM Press (Smith Machine)
2 Sets
6-10 Reps
@10
6
Seated Overhead Extension (EZ Bar)
2 Sets
8-12 Reps
@10
7
Incline Pushdown (Cable)
1 Set
1 Set
6-10 Reps
10-15 Reps
@10
@10
8
Lying Leg Curl
1 Set
1 Set
8-12 Reps
12-15 Reps
@10
@10