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BoostcampPNG

Upper Lower Run

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Program Description

up low run

Program Overview

  • Level
    Beginner
  • Goal
    Athletics
  • Equipment
    Full Gym
  • Program Length
    18 weeks
  • Time Per Workout
    60 minutes
  • Created
    Feb 07, 2026 10:07
  • Last Edited
    Feb 07, 2026 10:41
Muscle Engagement
Front
Back
MuscleSet
Glutes
14.4%
Hamstrings
13.2%
Quadriceps
9.6%
Upper Back
7.4%
Abs
7.3%
Chest
6.2%
Front Delts
6.2%
Triceps
6.2%
Lats
6.2%
Biceps
5%
Adductors
4.8%
Middle Delts
3.7%
Other
2.4%
Lower Back
2.4%
Calves
2.4%
Rear Delts
1.2%
Forearms
1.2%
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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
WEEK 9
WEEK 10
WEEK 11
WEEK 12
WEEK 13
WEEK 14
WEEK 15
WEEK 16
WEEK 17
WEEK 18
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
10 reps
RPE 10
2
Chest Fly (Cable)
2
15 reps
RPE 10
3
Scapular Pull-Up
3
8 reps
RPE 10
4
Lateral Raise (Cable)
2
10 reps
RPE 10
5
Pendlay Row
2
8 reps
RPE 10
6
Overhead Tricep Extension (Cable)
2
10 reps
RPE 10
7
Bayesian Curl
2
10 reps
RPE 10
8
Hammer Curl (Cable)
2
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Run
1
60 mins
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cossack Squat
2
10 reps
RPE 10
2
Split Squat Jump
2
10 reps
RPE 10
3
Single Leg Press
2
10 reps
RPE 10
4
Hip Thrust (Machine)
2
10 reps
RPE 10
5
Standing Calf Raise
2
10 reps
RPE 10
6
B-Stance Romanian Deadlift (Trap Bar)
2
10 reps
RPE 10
7
Goblet Squat
2
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Run
1
60 mins
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
10 reps
RPE 10
2
Chest Fly (Cable)
2
15 reps
RPE 10
3
Scapular Pull-Up
3
8 reps
RPE 10
4
Lateral Raise (Cable)
2
10 reps
RPE 10
5
Pendlay Row
2
8 reps
RPE 10
6
Overhead Tricep Extension (Cable)
2
10 reps
RPE 10
7
Bayesian Curl
2
10 reps
RPE 10
8
Hammer Curl (Cable)
2
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Run
1
60 mins
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cossack Squat
2
10 reps
RPE 10
2
Split Squat Jump
2
10 reps
RPE 10
3
Single Leg Press
2
10 reps
RPE 10
4
Hip Thrust (Machine)
2
10 reps
RPE 10
5
Standing Calf Raise
2
10 reps
RPE 10
6
B-Stance Romanian Deadlift (Trap Bar)
2
10 reps
RPE 10
7
Goblet Squat
2
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Run
1
60 mins
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
10 reps
RPE 10
2
Chest Fly (Cable)
2
15 reps
RPE 10
3
Scapular Pull-Up
3
8 reps
RPE 10
4
Lateral Raise (Cable)
2
10 reps
RPE 10
5
Pendlay Row
2
8 reps
RPE 10
6
Overhead Tricep Extension (Cable)
2
10 reps
RPE 10
7
Bayesian Curl
2
10 reps
RPE 10
8
Hammer Curl (Cable)
2
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Run
1
60 mins
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cossack Squat
2
10 reps
RPE 10
2
Split Squat Jump
2
10 reps
RPE 10
3
Single Leg Press
2
10 reps
RPE 10
4
Hip Thrust (Machine)
2
10 reps
RPE 10
5
Standing Calf Raise
2
10 reps
RPE 10
6
B-Stance Romanian Deadlift (Trap Bar)
2
10 reps
RPE 10
7
Goblet Squat
2
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Run
1
60 mins
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
10 reps
RPE 10
2
Chest Fly (Cable)
2
15 reps
RPE 10
3
Scapular Pull-Up
3
8 reps
RPE 10
4
Lateral Raise (Cable)
2
10 reps
RPE 10
5
Pendlay Row
2
8 reps
RPE 10
6
Overhead Tricep Extension (Cable)
2
10 reps
RPE 10
7
Bayesian Curl
2
10 reps
RPE 10
8
Hammer Curl (Cable)
2
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Run
1
60 mins
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cossack Squat
2
10 reps
RPE 10
2
Split Squat Jump
2
10 reps
RPE 10
3
Single Leg Press
2
10 reps
RPE 10
4
Hip Thrust (Machine)
2
10 reps
RPE 10
5
Standing Calf Raise
2
10 reps
RPE 10
6
B-Stance Romanian Deadlift (Trap Bar)
2
10 reps
RPE 10
7
Goblet Squat
2
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Run
1
60 mins
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
10 reps
RPE 10
2
Chest Fly (Cable)
2
15 reps
RPE 10
3
Scapular Pull-Up
3
8 reps
RPE 10
4
Lateral Raise (Cable)
2
10 reps
RPE 10
5
Pendlay Row
2
8 reps
RPE 10
6
Overhead Tricep Extension (Cable)
2
10 reps
RPE 10
7
Bayesian Curl
2
10 reps
RPE 10
8
Hammer Curl (Cable)
2
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Run
1
60 mins
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
60 mins
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
10 reps
RPE 10
2
Chest Fly (Cable)
2
15 reps
RPE 10
3
Scapular Pull-Up
3
8 reps
RPE 10
4
Lateral Raise (Cable)
2
10 reps
RPE 10
5
Pendlay Row
2
8 reps
RPE 10
6
Overhead Tricep Extension (Cable)
2
10 reps
RPE 10
7
Bayesian Curl
2
10 reps
RPE 10
8
Hammer Curl (Cable)
2
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
60 mins
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cossack Squat
2
10 reps
RPE 10
2
Split Squat Jump
2
10 reps
RPE 10
3
Single Leg Press
2
10 reps
RPE 10
4
Hip Thrust (Machine)
2
10 reps
RPE 10
5
Standing Calf Raise
2
10 reps
RPE 10
6
B-Stance Romanian Deadlift (Trap Bar)
2
10 reps
RPE 10
7
Goblet Squat
2
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
60 mins
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
10 reps
RPE 10
2
Chest Fly (Cable)
2
15 reps
RPE 10
3
Scapular Pull-Up
3
8 reps
RPE 10
4
Lateral Raise (Cable)
2
10 reps
RPE 10
5
Pendlay Row
2
8 reps
RPE 10
6
Overhead Tricep Extension (Cable)
2
10 reps
RPE 10
7
Bayesian Curl
2
10 reps
RPE 10
8
Hammer Curl (Cable)
2
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
60 mins
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cossack Squat
2
10 reps
RPE 10
2
Split Squat Jump
2
10 reps
RPE 10
3
Single Leg Press
2
10 reps
RPE 10
4
Hip Thrust (Machine)
2
10 reps
RPE 10
5
Standing Calf Raise
2
10 reps
RPE 10
6
B-Stance Romanian Deadlift (Trap Bar)
2
10 reps
RPE 10
7
Goblet Squat
2
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
60 mins
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
10 reps
RPE 10
2
Chest Fly (Cable)
2
15 reps
RPE 10
3
Scapular Pull-Up
3
8 reps
RPE 10
4
Lateral Raise (Cable)
2
10 reps
RPE 10
5
Pendlay Row
2
8 reps
RPE 10
6
Overhead Tricep Extension (Cable)
2
10 reps
RPE 10
7
Bayesian Curl
2
10 reps
RPE 10
8
Hammer Curl (Cable)
2
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
60 mins
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cossack Squat
2
10 reps
RPE 10
2
Split Squat Jump
2
10 reps
RPE 10
3
Single Leg Press
2
10 reps
RPE 10
4
Hip Thrust (Machine)
2
10 reps
RPE 10
5
Standing Calf Raise
2
10 reps
RPE 10
6
B-Stance Romanian Deadlift (Trap Bar)
2
10 reps
RPE 10
7
Goblet Squat
2
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
60 mins
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
10 reps
RPE 10
2
Chest Fly (Cable)
2
15 reps
RPE 10
3
Scapular Pull-Up
3
8 reps
RPE 10
4
Lateral Raise (Cable)
2
10 reps
RPE 10
5
Pendlay Row
2
8 reps
RPE 10
6
Overhead Tricep Extension (Cable)
2
10 reps
RPE 10
7
Bayesian Curl
2
10 reps
RPE 10
8
Hammer Curl (Cable)
2
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
60 mins
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cossack Squat
2
10 reps
RPE 10
2
Split Squat Jump
2
10 reps
RPE 10
3
Single Leg Press
2
10 reps
RPE 10
4
Hip Thrust (Machine)
2
10 reps
RPE 10
5
Standing Calf Raise
2
10 reps
RPE 10
6
B-Stance Romanian Deadlift (Trap Bar)
2
10 reps
RPE 10
7
Goblet Squat
2
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
60 mins
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
10 reps
RPE 10
2
Chest Fly (Cable)
2
15 reps
RPE 10
3
Scapular Pull-Up
3
8 reps
RPE 10
4
Lateral Raise (Cable)
2
10 reps
RPE 10
5
Pendlay Row
2
8 reps
RPE 10
6
Overhead Tricep Extension (Cable)
2
10 reps
RPE 10
7
Bayesian Curl
2
10 reps
RPE 10
8
Hammer Curl (Cable)
2
10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cossack Squat
2
10 reps
RPE 10
2
Split Squat Jump
2
10 reps
RPE 10
3
Single Leg Press
2
10 reps
RPE 10
4
Hip Thrust (Machine)
2
10 reps
RPE 10
5
Standing Calf Raise
2
10 reps
RPE 10
6
B-Stance Romanian Deadlift (Trap Bar)
2
10 reps
RPE 10
7
Goblet Squat
2
10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
60 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
10 reps
RPE 10
2
Chest Fly (Cable)
2
15 reps
RPE 10
3
Scapular Pull-Up
3
8 reps
RPE 10
4
Lateral Raise (Cable)
2
10 reps
RPE 10
5
Pendlay Row
2
8 reps
RPE 10
6
Overhead Tricep Extension (Cable)
2
10 reps
RPE 10
7
Bayesian Curl
2
10 reps
RPE 10
8
Hammer Curl (Cable)
2
10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
60 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cossack Squat
2
10 reps
RPE 10
2
Split Squat Jump
2
10 reps
RPE 10
3
Single Leg Press
2
10 reps
RPE 10
4
Hip Thrust (Machine)
2
10 reps
RPE 10
5
Standing Calf Raise
2
10 reps
RPE 10
6
B-Stance Romanian Deadlift (Trap Bar)
2
10 reps
RPE 10
7
Goblet Squat
2
10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
60 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
10 reps
RPE 10
2
Chest Fly (Cable)
2
15 reps
RPE 10
3
Scapular Pull-Up
3
8 reps
RPE 10
4
Lateral Raise (Cable)
2
10 reps
RPE 10
5
Pendlay Row
2
8 reps
RPE 10
6
Overhead Tricep Extension (Cable)
2
10 reps
RPE 10
7
Bayesian Curl
2
10 reps
RPE 10
8
Hammer Curl (Cable)
2
10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
60 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cossack Squat
2
10 reps
RPE 10
2
Split Squat Jump
2
10 reps
RPE 10
3
Single Leg Press
2
10 reps
RPE 10
4
Hip Thrust (Machine)
2
10 reps
RPE 10
5
Standing Calf Raise
2
10 reps
RPE 10
6
B-Stance Romanian Deadlift (Trap Bar)
2
10 reps
RPE 10
7
Goblet Squat
2
10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
60 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
10 reps
RPE 10
2
Chest Fly (Cable)
2
15 reps
RPE 10
3
Scapular Pull-Up
3
8 reps
RPE 10
4
Lateral Raise (Cable)
2
10 reps
RPE 10
5
Pendlay Row
2
8 reps
RPE 10
6
Overhead Tricep Extension (Cable)
2
10 reps
RPE 10
7
Bayesian Curl
2
10 reps
RPE 10
8
Hammer Curl (Cable)
2
10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
60 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cossack Squat
2
10 reps
RPE 10
2
Split Squat Jump
2
10 reps
RPE 10
3
Single Leg Press
2
10 reps
RPE 10
4
Hip Thrust (Machine)
2
10 reps
RPE 10
5
Standing Calf Raise
2
10 reps
RPE 10
6
B-Stance Romanian Deadlift (Trap Bar)
2
10 reps
RPE 10
7
Goblet Squat
2
10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
60 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
10 reps
RPE 10
2
Chest Fly (Cable)
2
15 reps
RPE 10
3
Scapular Pull-Up
3
8 reps
RPE 10
4
Lateral Raise (Cable)
2
10 reps
RPE 10
5
Pendlay Row
2
8 reps
RPE 10
6
Overhead Tricep Extension (Cable)
2
10 reps
RPE 10
7
Bayesian Curl
2
10 reps
RPE 10
8
Hammer Curl (Cable)
2
10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
60 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cossack Squat
2
10 reps
RPE 10
2
Split Squat Jump
2
10 reps
RPE 10
3
Single Leg Press
2
10 reps
RPE 10
4
Hip Thrust (Machine)
2
10 reps
RPE 10
5
Standing Calf Raise
2
10 reps
RPE 10
6
B-Stance Romanian Deadlift (Trap Bar)
2
10 reps
RPE 10
7
Goblet Squat
2
10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
60 mins
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
60 mins
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cossack Squat
2
10 reps
RPE 10
2
Split Squat Jump
2
10 reps
RPE 10
3
Single Leg Press
2
10 reps
RPE 10
4
Hip Thrust (Machine)
2
10 reps
RPE 10
5
Standing Calf Raise
2
10 reps
RPE 10
6
B-Stance Romanian Deadlift (Trap Bar)
2
10 reps
RPE 10
7
Goblet Squat
2
10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
60 mins
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
10 reps
RPE 10
2
Chest Fly (Cable)
2
15 reps
RPE 10
3
Scapular Pull-Up
3
8 reps
RPE 10
4
Lateral Raise (Cable)
2
10 reps
RPE 10
5
Pendlay Row
2
8 reps
RPE 10
6
Overhead Tricep Extension (Cable)
2
10 reps
RPE 10
7
Bayesian Curl
2
10 reps
RPE 10
8
Hammer Curl (Cable)
2
10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
60 mins
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cossack Squat
2
10 reps
RPE 10
2
Split Squat Jump
2
10 reps
RPE 10
3
Single Leg Press
2
10 reps
RPE 10
4
Hip Thrust (Machine)
2
10 reps
RPE 10
5
Standing Calf Raise
2
10 reps
RPE 10
6
B-Stance Romanian Deadlift (Trap Bar)
2
10 reps
RPE 10
7
Goblet Squat
2
10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
60 mins
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
10 reps
RPE 10
2
Chest Fly (Cable)
2
15 reps
RPE 10
3
Scapular Pull-Up
3
8 reps
RPE 10
4
Lateral Raise (Cable)
2
10 reps
RPE 10
5
Pendlay Row
2
8 reps
RPE 10
6
Overhead Tricep Extension (Cable)
2
10 reps
RPE 10
7
Bayesian Curl
2
10 reps
RPE 10
8
Hammer Curl (Cable)
2
10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
60 mins
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cossack Squat
2
10 reps
RPE 10
2
Split Squat Jump
2
10 reps
RPE 10
3
Single Leg Press
2
10 reps
RPE 10
4
Hip Thrust (Machine)
2
10 reps
RPE 10
5
Standing Calf Raise
2
10 reps
RPE 10
6
B-Stance Romanian Deadlift (Trap Bar)
2
10 reps
RPE 10
7
Goblet Squat
2
10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
60 mins
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
10 reps
RPE 10
2
Chest Fly (Cable)
2
15 reps
RPE 10
3
Scapular Pull-Up
3
8 reps
RPE 10
4
Lateral Raise (Cable)
2
10 reps
RPE 10
5
Pendlay Row
2
8 reps
RPE 10
6
Overhead Tricep Extension (Cable)
2
10 reps
RPE 10
7
Bayesian Curl
2
10 reps
RPE 10
8
Hammer Curl (Cable)
2
10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
60 mins
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cossack Squat
2
10 reps
RPE 10
2
Split Squat Jump
2
10 reps
RPE 10
3
Single Leg Press
2
10 reps
RPE 10
4
Hip Thrust (Machine)
2
10 reps
RPE 10
5
Standing Calf Raise
2
10 reps
RPE 10
6
B-Stance Romanian Deadlift (Trap Bar)
2
10 reps
RPE 10
7
Goblet Squat
2
10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
60 mins
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
10 reps
RPE 10
2
Chest Fly (Cable)
2
15 reps
RPE 10
3
Scapular Pull-Up
3
8 reps
RPE 10
4
Lateral Raise (Cable)
2
10 reps
RPE 10
5
Pendlay Row
2
8 reps
RPE 10
6
Overhead Tricep Extension (Cable)
2
10 reps
RPE 10
7
Bayesian Curl
2
10 reps
RPE 10
8
Hammer Curl (Cable)
2
10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
60 mins
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cossack Squat
2
10 reps
RPE 10
2
Split Squat Jump
2
10 reps
RPE 10
3
Single Leg Press
2
10 reps
RPE 10
4
Hip Thrust (Machine)
2
10 reps
RPE 10
5
Standing Calf Raise
2
10 reps
RPE 10
6
B-Stance Romanian Deadlift (Trap Bar)
2
10 reps
RPE 10
7
Goblet Squat
2
10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
10 reps
RPE 10
2
Chest Fly (Cable)
2
15 reps
RPE 10
3
Scapular Pull-Up
3
8 reps
RPE 10
4
Lateral Raise (Cable)
2
10 reps
RPE 10
5
Pendlay Row
2
8 reps
RPE 10
6
Overhead Tricep Extension (Cable)
2
10 reps
RPE 10
7
Bayesian Curl
2
10 reps
RPE 10
8
Hammer Curl (Cable)
2
10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Run
1
60 mins
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cossack Squat
2
10 reps
RPE 10
2
Split Squat Jump
2
10 reps
RPE 10
3
Single Leg Press
2
10 reps
RPE 10
4
Hip Thrust (Machine)
2
10 reps
RPE 10
5
Standing Calf Raise
2
10 reps
RPE 10
6
B-Stance Romanian Deadlift (Trap Bar)
2
10 reps
RPE 10
7
Goblet Squat
2
10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Run
1
60 mins
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
10 reps
RPE 10
2
Chest Fly (Cable)
2
15 reps
RPE 10
3
Scapular Pull-Up
3
8 reps
RPE 10
4
Lateral Raise (Cable)
2
10 reps
RPE 10
5
Pendlay Row
2
8 reps
RPE 10
6
Overhead Tricep Extension (Cable)
2
10 reps
RPE 10
7
Bayesian Curl
2
10 reps
RPE 10
8
Hammer Curl (Cable)
2
10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Run
1
60 mins
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cossack Squat
2
10 reps
RPE 10
2
Split Squat Jump
2
10 reps
RPE 10
3
Single Leg Press
2
10 reps
RPE 10
4
Hip Thrust (Machine)
2
10 reps
RPE 10
5
Standing Calf Raise
2
10 reps
RPE 10
6
B-Stance Romanian Deadlift (Trap Bar)
2
10 reps
RPE 10
7
Goblet Squat
2
10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Run
1
60 mins
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
10 reps
RPE 10
2
Chest Fly (Cable)
2
15 reps
RPE 10
3
Scapular Pull-Up
3
8 reps
RPE 10
4
Lateral Raise (Cable)
2
10 reps
RPE 10
5
Pendlay Row
2
8 reps
RPE 10
6
Overhead Tricep Extension (Cable)
2
10 reps
RPE 10
7
Bayesian Curl
2
10 reps
RPE 10
8
Hammer Curl (Cable)
2
10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Run
1
60 mins
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cossack Squat
2
10 reps
RPE 10
2
Split Squat Jump
2
10 reps
RPE 10
3
Single Leg Press
2
10 reps
RPE 10
4
Hip Thrust (Machine)
2
10 reps
RPE 10
5
Standing Calf Raise
2
10 reps
RPE 10
6
B-Stance Romanian Deadlift (Trap Bar)
2
10 reps
RPE 10
7
Goblet Squat
2
10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Run
1
60 mins
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
10 reps
RPE 10
2
Chest Fly (Cable)
2
15 reps
RPE 10
3
Scapular Pull-Up
3
8 reps
RPE 10
4
Lateral Raise (Cable)
2
10 reps
RPE 10
5
Pendlay Row
2
8 reps
RPE 10
6
Overhead Tricep Extension (Cable)
2
10 reps
RPE 10
7
Bayesian Curl
2
10 reps
RPE 10
8
Hammer Curl (Cable)
2
10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Run
1
60 mins
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cossack Squat
2
10 reps
RPE 10
2
Split Squat Jump
2
10 reps
RPE 10
3
Single Leg Press
2
10 reps
RPE 10
4
Hip Thrust (Machine)
2
10 reps
RPE 10
5
Standing Calf Raise
2
10 reps
RPE 10
6
B-Stance Romanian Deadlift (Trap Bar)
2
10 reps
RPE 10
7
Goblet Squat
2
10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Run
1
60 mins
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
10 reps
RPE 10
2
Chest Fly (Cable)
2
15 reps
RPE 10
3
Scapular Pull-Up
3
8 reps
RPE 10
4
Lateral Raise (Cable)
2
10 reps
RPE 10
5
Pendlay Row
2
8 reps
RPE 10
6
Overhead Tricep Extension (Cable)
2
10 reps
RPE 10
7
Bayesian Curl
2
10 reps
RPE 10
8
Hammer Curl (Cable)
2
10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Run
1
60 mins
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
60 mins
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
10 reps
RPE 10
2
Chest Fly (Cable)
2
15 reps
RPE 10
3
Scapular Pull-Up
3
8 reps
RPE 10
4
Lateral Raise (Cable)
2
10 reps
RPE 10
5
Pendlay Row
2
8 reps
RPE 10
6
Overhead Tricep Extension (Cable)
2
10 reps
RPE 10
7
Bayesian Curl
2
10 reps
RPE 10
8
Hammer Curl (Cable)
2
10 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
60 mins
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cossack Squat
2
10 reps
RPE 10
2
Split Squat Jump
2
10 reps
RPE 10
3
Single Leg Press
2
10 reps
RPE 10
4
Hip Thrust (Machine)
2
10 reps
RPE 10
5
Standing Calf Raise
2
10 reps
RPE 10
6
B-Stance Romanian Deadlift (Trap Bar)
2
10 reps
RPE 10
7
Goblet Squat
2
10 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
60 mins
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
10 reps
RPE 10
2
Chest Fly (Cable)
2
15 reps
RPE 10
3
Scapular Pull-Up
3
8 reps
RPE 10
4
Lateral Raise (Cable)
2
10 reps
RPE 10
5
Pendlay Row
2
8 reps
RPE 10
6
Overhead Tricep Extension (Cable)
2
10 reps
RPE 10
7
Bayesian Curl
2
10 reps
RPE 10
8
Hammer Curl (Cable)
2
10 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
60 mins
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cossack Squat
2
10 reps
RPE 10
2
Split Squat Jump
2
10 reps
RPE 10
3
Single Leg Press
2
10 reps
RPE 10
4
Hip Thrust (Machine)
2
10 reps
RPE 10
5
Standing Calf Raise
2
10 reps
RPE 10
6
B-Stance Romanian Deadlift (Trap Bar)
2
10 reps
RPE 10
7
Goblet Squat
2
10 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
60 mins
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
10 reps
RPE 10
2
Chest Fly (Cable)
2
15 reps
RPE 10
3
Scapular Pull-Up
3
8 reps
RPE 10
4
Lateral Raise (Cable)
2
10 reps
RPE 10
5
Pendlay Row
2
8 reps
RPE 10
6
Overhead Tricep Extension (Cable)
2
10 reps
RPE 10
7
Bayesian Curl
2
10 reps
RPE 10
8
Hammer Curl (Cable)
2
10 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
60 mins
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cossack Squat
2
10 reps
RPE 10
2
Split Squat Jump
2
10 reps
RPE 10
3
Single Leg Press
2
10 reps
RPE 10
4
Hip Thrust (Machine)
2
10 reps
RPE 10
5
Standing Calf Raise
2
10 reps
RPE 10
6
B-Stance Romanian Deadlift (Trap Bar)
2
10 reps
RPE 10
7
Goblet Squat
2
10 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
60 mins
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
10 reps
RPE 10
2
Chest Fly (Cable)
2
15 reps
RPE 10
3
Scapular Pull-Up
3
8 reps
RPE 10
4
Lateral Raise (Cable)
2
10 reps
RPE 10
5
Pendlay Row
2
8 reps
RPE 10
6
Overhead Tricep Extension (Cable)
2
10 reps
RPE 10
7
Bayesian Curl
2
10 reps
RPE 10
8
Hammer Curl (Cable)
2
10 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
60 mins
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cossack Squat
2
10 reps
RPE 10
2
Split Squat Jump
2
10 reps
RPE 10
3
Single Leg Press
2
10 reps
RPE 10
4
Hip Thrust (Machine)
2
10 reps
RPE 10
5
Standing Calf Raise
2
10 reps
RPE 10
6
B-Stance Romanian Deadlift (Trap Bar)
2
10 reps
RPE 10
7
Goblet Squat
2
10 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
60 mins
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
10 reps
RPE 10
2
Chest Fly (Cable)
2
15 reps
RPE 10
3
Scapular Pull-Up
3
8 reps
RPE 10
4
Lateral Raise (Cable)
2
10 reps
RPE 10
5
Pendlay Row
2
8 reps
RPE 10
6
Overhead Tricep Extension (Cable)
2
10 reps
RPE 10
7
Bayesian Curl
2
10 reps
RPE 10
8
Hammer Curl (Cable)
2
10 reps
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cossack Squat
2
10 reps
RPE 10
2
Split Squat Jump
2
10 reps
RPE 10
3
Single Leg Press
2
10 reps
RPE 10
4
Hip Thrust (Machine)
2
10 reps
RPE 10
5
Standing Calf Raise
2
10 reps
RPE 10
6
B-Stance Romanian Deadlift (Trap Bar)
2
10 reps
RPE 10
7
Goblet Squat
2
10 reps
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Run
1
60 mins
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
10 reps
RPE 10
2
Chest Fly (Cable)
2
15 reps
RPE 10
3
Scapular Pull-Up
3
8 reps
RPE 10
4
Lateral Raise (Cable)
2
10 reps
RPE 10
5
Pendlay Row
2
8 reps
RPE 10
6
Overhead Tricep Extension (Cable)
2
10 reps
RPE 10
7
Bayesian Curl
2
10 reps
RPE 10
8
Hammer Curl (Cable)
2
10 reps
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Run
1
60 mins
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cossack Squat
2
10 reps
RPE 10
2
Split Squat Jump
2
10 reps
RPE 10
3
Single Leg Press
2
10 reps
RPE 10
4
Hip Thrust (Machine)
2
10 reps
RPE 10
5
Standing Calf Raise
2
10 reps
RPE 10
6
B-Stance Romanian Deadlift (Trap Bar)
2
10 reps
RPE 10
7
Goblet Squat
2
10 reps
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Run
1
60 mins
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
10 reps
RPE 10
2
Chest Fly (Cable)
2
15 reps
RPE 10
3
Scapular Pull-Up
3
8 reps
RPE 10
4
Lateral Raise (Cable)
2
10 reps
RPE 10
5
Pendlay Row
2
8 reps
RPE 10
6
Overhead Tricep Extension (Cable)
2
10 reps
RPE 10
7
Bayesian Curl
2
10 reps
RPE 10
8
Hammer Curl (Cable)
2
10 reps
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Run
1
60 mins
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cossack Squat
2
10 reps
RPE 10
2
Split Squat Jump
2
10 reps
RPE 10
3
Single Leg Press
2
10 reps
RPE 10
4
Hip Thrust (Machine)
2
10 reps
RPE 10
5
Standing Calf Raise
2
10 reps
RPE 10
6
B-Stance Romanian Deadlift (Trap Bar)
2
10 reps
RPE 10
7
Goblet Squat
2
10 reps
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Run
1
60 mins
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
10 reps
RPE 10
2
Chest Fly (Cable)
2
15 reps
RPE 10
3
Scapular Pull-Up
3
8 reps
RPE 10
4
Lateral Raise (Cable)
2
10 reps
RPE 10
5
Pendlay Row
2
8 reps
RPE 10
6
Overhead Tricep Extension (Cable)
2
10 reps
RPE 10
7
Bayesian Curl
2
10 reps
RPE 10
8
Hammer Curl (Cable)
2
10 reps
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Run
1
60 mins
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cossack Squat
2
10 reps
RPE 10
2
Split Squat Jump
2
10 reps
RPE 10
3
Single Leg Press
2
10 reps
RPE 10
4
Hip Thrust (Machine)
2
10 reps
RPE 10
5
Standing Calf Raise
2
10 reps
RPE 10
6
B-Stance Romanian Deadlift (Trap Bar)
2
10 reps
RPE 10
7
Goblet Squat
2
10 reps
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Run
1
60 mins
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
10 reps
RPE 10
2
Chest Fly (Cable)
2
15 reps
RPE 10
3
Scapular Pull-Up
3
8 reps
RPE 10
4
Lateral Raise (Cable)
2
10 reps
RPE 10
5
Pendlay Row
2
8 reps
RPE 10
6
Overhead Tricep Extension (Cable)
2
10 reps
RPE 10
7
Bayesian Curl
2
10 reps
RPE 10
8
Hammer Curl (Cable)
2
10 reps
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Run
1
60 mins
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cossack Squat
2
10 reps
RPE 10
2
Split Squat Jump
2
10 reps
RPE 10
3
Single Leg Press
2
10 reps
RPE 10
4
Hip Thrust (Machine)
2
10 reps
RPE 10
5
Standing Calf Raise
2
10 reps
RPE 10
6
B-Stance Romanian Deadlift (Trap Bar)
2
10 reps
RPE 10
7
Goblet Squat
2
10 reps
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Run
1
60 mins
RPE 10
Week 1
1 / 18 Weeks
Day 1
1
Incline Bench Press (Barbell)
3 Sets
10 Reps
@10
2
Chest Fly (Cable)
2 Sets
15 Reps
@10
3
Scapular Pull-Up
3 Sets
8 Reps
@10
4
Lateral Raise (Cable)
2 Sets
10 Reps
@10
5
Pendlay Row
2 Sets
8 Reps
@10
6
Overhead Tricep Extension (Cable)
2 Sets
10 Reps
@10
7
Bayesian Curl
2 Sets
10 Reps
@10
8
Hammer Curl (Cable)
2 Sets
10 Reps
@10
Day 7
1
Cossack Squat
2 Sets
10 Reps
@10
2
Split Squat Jump
2 Sets
10 Reps
@10
3
Single Leg Press
2 Sets
10 Reps
@10
4
Hip Thrust (Machine)
2 Sets
10 Reps
@10
5
Standing Calf Raise
2 Sets
10 Reps
@10
6
B-Stance Romanian Deadlift (Trap Bar)
2 Sets
10 Reps
@10
7
Goblet Squat
2 Sets
10 Reps
@10
Day 5
1
Incline Bench Press (Barbell)
3 Sets
10 Reps
@10
2
Chest Fly (Cable)
2 Sets
15 Reps
@10
3
Scapular Pull-Up
3 Sets
8 Reps
@10
4
Lateral Raise (Cable)
2 Sets
10 Reps
@10
5
Pendlay Row
2 Sets
8 Reps
@10
6
Overhead Tricep Extension (Cable)
2 Sets
10 Reps
@10
7
Bayesian Curl
2 Sets
10 Reps
@10
8
Hammer Curl (Cable)
2 Sets
10 Reps
@10
Day 3
1
Cossack Squat
2 Sets
10 Reps
@10
2
Split Squat Jump
2 Sets
10 Reps
@10
3
Single Leg Press
2 Sets
10 Reps
@10
4
Hip Thrust (Machine)
2 Sets
10 Reps
@10
5
Standing Calf Raise
2 Sets
10 Reps
@10
6
B-Stance Romanian Deadlift (Trap Bar)
2 Sets
10 Reps
@10
7
Goblet Squat
2 Sets
10 Reps
@10
Day 6
1
Run
1 Set
60 mins
@10
Day 2
1
Run
1 Set
60 mins
@10
Day 4
1
Run
1 Set
60 mins
@10