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Upper Lower Push Pull

by Kyril K.
1 athletes joined

Program Description

The purpose is to prioritize upper body gains while still keeping space in the routine to make good lower body gains.

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    70 minutes
  • Created
    Feb 10, 2026 09:27
  • Last Edited
    Feb 10, 2026 02:37
Muscle Engagement
Front
Back
MuscleSet
Biceps
13.1%
Triceps
12.3%
Upper Back
10.8%
Front Delts
10.7%
Lats
9.3%
Chest
8.4%
Quadriceps
6.1%
Hamstrings
6.1%
Middle Delts
4.6%
Rear Delts
4.6%
Forearms
4.6%
Glutes
3.1%
Abs
3.1%
Lower Back
1.5%
Calves
1.5%
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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
Pull-Up (Neutral Grip, Weighted)
3
8-12 reps
RPE 10
4
Pec Deck (Machine)
1
1
6-8 reps
8-12 reps
RPE 10
RPE 10
5
Reverse Pec Deck
1
1
6-8 reps
8-12 reps
RPE 10
RPE 10
6
Lateral Raise (Dumbbell)
2
8-12 reps
RPE 10
7
Preacher Curl (EZ Bar)
1
1
1
4-6 reps
6-8 reps
10-12 reps
RPE 10
RPE 10
RPE 10
8
Incline Curl (Dumbbell)
2
8-10 reps
RPE 10
9
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
Pec Deck (Machine)
1
1
6-8 reps
8-12 reps
RPE 10
RPE 10
5
Reverse Pec Deck
1
1
6-8 reps
8-12 reps
RPE 10
RPE 10
6
Lateral Raise (Dumbbell)
2
8-12 reps
RPE 10
7
Preacher Curl (EZ Bar)
1
1
1
4-6 reps
6-8 reps
10-12 reps
RPE 10
RPE 10
RPE 10
8
Incline Curl (Dumbbell)
2
6-10 reps
RPE 10
9
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
Pec Deck (Machine)
1
1
6-8 reps
8-12 reps
RPE 10
RPE 10
5
Reverse Pec Deck
1
1
6-8 reps
8-12 reps
RPE 10
RPE 10
6
Lateral Raise (Dumbbell)
2
8-12 reps
RPE 10
7
Preacher Curl (EZ Bar)
1
1
1
4-6 reps
6-8 reps
10-12 reps
RPE 10
RPE 10
RPE 10
8
Incline Curl (Dumbbell)
2
6-10 reps
RPE 10
9
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
Pec Deck (Machine)
1
1
6-8 reps
8-12 reps
RPE 10
RPE 10
5
Reverse Pec Deck
1
1
6-8 reps
8-12 reps
RPE 10
RPE 10
6
Lateral Raise (Dumbbell)
2
8-12 reps
RPE 10
7
Preacher Curl (EZ Bar)
1
1
1
4-6 reps
6-8 reps
10-12 reps
RPE 10
RPE 10
RPE 10
8
Incline Curl (Dumbbell)
2
6-10 reps
RPE 10
9
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
Pec Deck (Machine)
1
1
6-8 reps
8-12 reps
RPE 10
RPE 10
5
Reverse Pec Deck
1
1
6-8 reps
8-12 reps
RPE 10
RPE 10
6
Lateral Raise (Dumbbell)
2
8-12 reps
RPE 10
7
Preacher Curl (EZ Bar)
1
1
1
4-6 reps
6-8 reps
10-12 reps
RPE 10
RPE 10
RPE 10
8
Incline Curl (Dumbbell)
2
6-10 reps
RPE 10
9
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
Pec Deck (Machine)
1
1
6-8 reps
8-12 reps
RPE 10
RPE 10
5
Reverse Pec Deck
1
1
6-8 reps
8-12 reps
RPE 10
RPE 10
6
Lateral Raise (Dumbbell)
2
8-12 reps
RPE 10
7
Preacher Curl (EZ Bar)
1
1
1
4-6 reps
6-8 reps
10-12 reps
RPE 10
RPE 10
RPE 10
8
Incline Curl (Dumbbell)
2
6-10 reps
RPE 10
9
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
Pec Deck (Machine)
1
1
6-8 reps
8-12 reps
RPE 10
RPE 10
5
Reverse Pec Deck
1
1
6-8 reps
8-12 reps
RPE 10
RPE 10
6
Lateral Raise (Dumbbell)
2
8-12 reps
RPE 10
7
Preacher Curl (EZ Bar)
1
1
1
4-6 reps
6-8 reps
10-12 reps
RPE 10
RPE 10
RPE 10
8
Incline Curl (Dumbbell)
2
6-10 reps
RPE 10
9
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
Pec Deck (Machine)
1
1
6-8 reps
8-12 reps
RPE 10
RPE 10
5
Reverse Pec Deck
1
1
6-8 reps
8-12 reps
RPE 10
RPE 10
6
Lateral Raise (Dumbbell)
2
8-12 reps
RPE 10
7
Preacher Curl (EZ Bar)
1
1
1
4-6 reps
6-8 reps
10-12 reps
RPE 10
RPE 10
RPE 10
8
Incline Curl (Dumbbell)
2
6-10 reps
RPE 10
9
Seated Overhead Extension (EZ Bar)
2
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
5-8 reps
RPE 10
2
Leg Extension
1
1
8-12 reps
12-15 reps
RPE 10
RPE 10
3
Lying Leg Curl
1
1
8-12 reps
12-15 reps
RPE 10
RPE 10
4
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 9
5
Power Shrug
2
8-12 reps
RPE 10
6
T-Bar Row
1
1
6-10 reps
8-12 reps
RPE 10
RPE 10
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
Hack Squat
2
5-8 reps
RPE 10
2
Leg Extension
1
1
8-12 reps
12-15 reps
RPE 10
RPE 10
3
Lying Leg Curl
1
1
8-12 reps
12-15 reps
RPE 10
RPE 10
4
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 9
5
Power Shrug
2
8-12 reps
RPE 10
6
T-Bar Row
1
1
6-10 reps
10-15 reps
RPE 10
RPE 10
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
Hack Squat
2
5-8 reps
RPE 10
2
Leg Extension
1
1
8-12 reps
12-15 reps
RPE 10
RPE 10
3
Lying Leg Curl
1
1
8-12 reps
12-15 reps
RPE 10
RPE 10
4
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 9
5
Power Shrug
2
8-12 reps
RPE 10
6
T-Bar Row
1
1
6-10 reps
10-15 reps
RPE 10
RPE 10
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
Hack Squat
2
5-8 reps
RPE 10
2
Leg Extension
1
1
8-12 reps
12-15 reps
RPE 10
RPE 10
3
Lying Leg Curl
1
1
8-12 reps
12-15 reps
RPE 10
RPE 10
4
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 9
5
Power Shrug
2
8-12 reps
RPE 10
6
T-Bar Row
1
1
6-10 reps
10-15 reps
RPE 10
RPE 10
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
Hack Squat
2
5-8 reps
RPE 10
2
Leg Extension
1
1
8-12 reps
12-15 reps
RPE 10
RPE 10
3
Lying Leg Curl
1
1
8-12 reps
12-15 reps
RPE 10
RPE 10
4
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 9
5
Power Shrug
2
8-12 reps
RPE 10
6
T-Bar Row
1
1
6-10 reps
10-15 reps
RPE 10
RPE 10
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
Hack Squat
2
5-8 reps
RPE 10
2
Leg Extension
1
1
8-12 reps
12-15 reps
RPE 10
RPE 10
3
Lying Leg Curl
1
1
8-12 reps
12-15 reps
RPE 10
RPE 10
4
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 9
5
Power Shrug
2
8-12 reps
RPE 10
6
T-Bar Row
1
1
6-10 reps
10-15 reps
RPE 10
RPE 10
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
Hack Squat
2
5-8 reps
RPE 10
2
Leg Extension
1
1
8-12 reps
12-15 reps
RPE 10
RPE 10
3
Lying Leg Curl
1
1
8-12 reps
12-15 reps
RPE 10
RPE 10
4
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 9
5
Power Shrug
2
8-12 reps
RPE 10
6
T-Bar Row
1
1
6-10 reps
10-15 reps
RPE 10
RPE 10
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
Hack Squat
2
5-8 reps
RPE 10
2
Leg Extension
1
1
8-12 reps
12-15 reps
RPE 10
RPE 10
3
Lying Leg Curl
1
1
8-12 reps
12-15 reps
RPE 10
RPE 10
4
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 9
5
Power Shrug
2
8-12 reps
RPE 10
6
T-Bar Row
1
1
6-10 reps
10-15 reps
RPE 10
RPE 10
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
1
4-6 reps
6-8 reps
8-12 reps
RPE 10
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
1
4-6 reps
6-8 reps
8-12 reps
RPE 10
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
1
4-6 reps
6-8 reps
8-12 reps
RPE 10
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
1
4-6 reps
6-8 reps
8-12 reps
RPE 10
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
1
4-6 reps
6-8 reps
8-12 reps
RPE 10
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
1
4-6 reps
6-8 reps
8-12 reps
RPE 10
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
1
4-6 reps
6-8 reps
8-12 reps
RPE 10
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
1
4-6 reps
6-8 reps
8-12 reps
RPE 10
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
7-10 reps
12-18 reps
RPE 10
RPE 10
3
T-Bar Row
1
1
6-10 reps
10-15 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
7-10 reps
12-18 reps
RPE 10
RPE 10
3
T-Bar Row
1
1
6-10 reps
10-15 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
7-10 reps
12-18 reps
RPE 10
RPE 10
3
T-Bar Row
1
1
6-10 reps
10-15 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
7-10 reps
12-18 reps
RPE 10
RPE 10
3
T-Bar Row
1
1
6-10 reps
10-15 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
7-10 reps
12-18 reps
RPE 10
RPE 10
3
T-Bar Row
1
1
6-10 reps
10-15 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
7-10 reps
12-18 reps
RPE 10
RPE 10
3
T-Bar Row
1
1
6-10 reps
10-15 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
7-10 reps
12-18 reps
RPE 10
RPE 10
3
T-Bar Row
1
1
6-10 reps
10-15 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
Pull-Up (Neutral Grip, Weighted)
3 Sets
8-12 Reps
@10
4
Pec Deck (Machine)
1 Set
1 Set
6-8 Reps
8-12 Reps
@10
@10
5
Reverse Pec Deck
1 Set
1 Set
6-8 Reps
8-12 Reps
@10
@10
6
Lateral Raise (Dumbbell)
2 Sets
8-12 Reps
@10
7
Preacher Curl (EZ Bar)
1 Set
1 Set
1 Set
4-6 Reps
6-8 Reps
10-12 Reps
@10
@10
@10
8
Incline Curl (Dumbbell)
2 Sets
8-10 Reps
@10
9
Seated Overhead Extension (EZ Bar)
2 Sets
8-12 Reps
@10
Day 2
1
Hack Squat
2 Sets
5-8 Reps
@10
2
Leg Extension
1 Set
1 Set
8-12 Reps
12-15 Reps
@10
@10
3
Lying Leg Curl
1 Set
1 Set
8-12 Reps
12-15 Reps
@10
@10
4
Romanian Deadlift (Barbell)
2 Sets
6-10 Reps
@9
5
Power Shrug
2 Sets
8-12 Reps
@10
6
T-Bar Row
1 Set
1 Set
6-10 Reps
8-12 Reps
@10
@10
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
1 Set
4-6 Reps
6-8 Reps
8-12 Reps
@10
@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