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Tenbux PushPullUpperLower

by Jared Tuttle
1 athletes joined

Program Description

to mostly ignore legs

Program Overview

  • Level
    Novice
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    18 weeks
  • Time Per Workout
    80 minutes
  • Created
    Oct 09, 2025 08:08
  • Last Edited
    Oct 12, 2025 12:05

Summary

The Tenbux PushPullUpperLower program is an 18-week strength training journey designed for those ready to elevate their lifting game. With four dedicated training days each week, this program expertly balances push and pull movements alongside upper and lower body workouts, ensuring comprehensive muscle engagement. Each session includes a mix of compound and isolation exercises, tailored to help you build strength and improve your physique. Get ready to challenge yourself and achieve your fitness goals with this structured and effective approach!
Muscle Engagement
Front
Back
MuscleSet
Triceps
12.8%
Front Delts
10.6%
Biceps
10.6%
Hamstrings
9.6%
Lats
8.5%
Upper Back
8.5%
Glutes
7.4%
Chest
6.4%
Middle Delts
6.4%
Quadriceps
6.4%
Abs
3.2%
Lower Back
3.2%
Forearms
3.2%
Calves
2.1%
Rear Delts
1.1%
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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 (Dumbbell)
3
8-12 reps
RPE 9
2
Overhead Press (Barbell)
3
6-8 reps
RPE 9
3
Pec Deck (Machine)
3
8-12 reps
RPE 9
4A
Lateral Raise (Cable)
3
15-20 reps
RPE 9
4B
Tricep Pushdown (Cable)
3
8-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 9
2
Overhead Press (Barbell)
3
6-8 reps
RPE 9
3
Pec Deck (Machine)
3
8-12 reps
RPE 9
4A
Lateral Raise (Cable)
3
15-20 reps
RPE 9
4B
Tricep Pushdown (Cable)
3
8-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 9
2
Overhead Press (Barbell)
3
6-8 reps
RPE 9
3
Pec Deck (Machine)
3
8-12 reps
RPE 9
4A
Lateral Raise (Cable)
3
15-20 reps
RPE 9
4B
Tricep Pushdown (Cable)
3
8-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 9
2
Overhead Press (Barbell)
3
6-8 reps
RPE 9
3
Pec Deck (Machine)
3
8-12 reps
RPE 9
4A
Lateral Raise (Cable)
3
15-20 reps
RPE 9
4B
Tricep Pushdown (Cable)
3
8-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 9
2
Overhead Press (Barbell)
3
6-8 reps
RPE 9
3
Pec Deck (Machine)
3
8-12 reps
RPE 9
4A
Lateral Raise (Cable)
3
15-20 reps
RPE 9
4B
Tricep Pushdown (Cable)
3
8-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 9
2
Overhead Press (Barbell)
3
6-8 reps
RPE 9
3
Pec Deck (Machine)
3
8-12 reps
RPE 9
4A
Lateral Raise (Cable)
3
15-20 reps
RPE 9
4B
Tricep Pushdown (Cable)
3
8-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 9
2
Overhead Press (Barbell)
3
6-8 reps
RPE 9
3
Pec Deck (Machine)
3
8-12 reps
RPE 9
4A
Lateral Raise (Cable)
3
15-20 reps
RPE 9
4B
Tricep Pushdown (Cable)
3
8-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 9
2
Overhead Press (Barbell)
3
6-8 reps
RPE 9
3
Pec Deck (Machine)
3
8-12 reps
RPE 9
4A
Lateral Raise (Cable)
3
15-20 reps
RPE 9
4B
Tricep Pushdown (Cable)
3
8-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 9
2
Overhead Press (Barbell)
3
6-8 reps
RPE 9
3
Pec Deck (Machine)
3
8-12 reps
RPE 9
4A
Lateral Raise (Cable)
3
15-20 reps
RPE 9
4B
Tricep Pushdown (Cable)
3
8-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 9
2
Overhead Press (Barbell)
3
6-8 reps
RPE 9
3
Pec Deck (Machine)
3
8-12 reps
RPE 9
4A
Lateral Raise (Cable)
3
15-20 reps
RPE 9
4B
Tricep Pushdown (Cable)
3
8-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 9
2
Overhead Press (Barbell)
3
6-8 reps
RPE 9
3
Pec Deck (Machine)
3
8-12 reps
RPE 9
4A
Lateral Raise (Cable)
3
15-20 reps
RPE 9
4B
Tricep Pushdown (Cable)
3
8-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 9
2
Overhead Press (Barbell)
3
6-8 reps
RPE 9
3
Pec Deck (Machine)
3
8-12 reps
RPE 9
4A
Lateral Raise (Cable)
3
15-20 reps
RPE 9
4B
Tricep Pushdown (Cable)
3
8-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 9
2
Overhead Press (Barbell)
3
6-8 reps
RPE 9
3
Pec Deck (Machine)
3
8-12 reps
RPE 9
4A
Lateral Raise (Cable)
3
15-20 reps
RPE 9
4B
Tricep Pushdown (Cable)
3
8-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 9
2
Overhead Press (Barbell)
3
6-8 reps
RPE 9
3
Pec Deck (Machine)
3
8-12 reps
RPE 9
4A
Lateral Raise (Cable)
3
15-20 reps
RPE 9
4B
Tricep Pushdown (Cable)
3
8-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 9
2
Overhead Press (Barbell)
3
6-8 reps
RPE 9
3
Pec Deck (Machine)
3
8-12 reps
RPE 9
4A
Lateral Raise (Cable)
3
15-20 reps
RPE 9
4B
Tricep Pushdown (Cable)
3
8-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 9
2
Overhead Press (Barbell)
3
6-8 reps
RPE 9
3
Pec Deck (Machine)
3
8-12 reps
RPE 9
4A
Lateral Raise (Cable)
3
15-20 reps
RPE 9
4B
Tricep Pushdown (Cable)
3
8-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 9
2
Overhead Press (Barbell)
3
6-8 reps
RPE 9
3
Pec Deck (Machine)
3
8-12 reps
RPE 9
4A
Lateral Raise (Cable)
3
15-20 reps
RPE 9
4B
Tricep Pushdown (Cable)
3
8-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 9
2
Overhead Press (Barbell)
3
6-8 reps
RPE 9
3
Pec Deck (Machine)
3
8-12 reps
RPE 9
4A
Lateral Raise (Cable)
3
15-20 reps
RPE 9
4B
Tricep Pushdown (Cable)
3
8-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Hyperextension
3
15 reps
RPE 7
1B
Chin-Up (Bodyweight)
3
AMRAP
RPE 10
2
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 9
3
Seated Row (Cable)
3
8-12 reps
RPE 9
4
Hammer Curl (Dumbbell)
3
8-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Hyperextension
3
15 reps
RPE 7
1B
Chin-Up (Bodyweight)
3
AMRAP
RPE 10
2
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 9
3
Seated Row (Cable)
3
8-12 reps
RPE 9
4
Hammer Curl (Dumbbell)
3
8-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Hyperextension
3
15 reps
RPE 7
1B
Chin-Up (Bodyweight)
3
AMRAP
RPE 10
2
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 9
3
Seated Row (Cable)
3
8-12 reps
RPE 9
4
Hammer Curl (Dumbbell)
3
8-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Hyperextension
3
15 reps
RPE 7
1B
Chin-Up (Bodyweight)
3
AMRAP
RPE 10
2
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 9
3
Seated Row (Cable)
3
8-12 reps
RPE 9
4
Hammer Curl (Dumbbell)
3
8-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Hyperextension
3
15 reps
RPE 7
1B
Chin-Up (Bodyweight)
3
AMRAP
RPE 10
2
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 9
3
Seated Row (Cable)
3
8-12 reps
RPE 9
4
Hammer Curl (Dumbbell)
3
8-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Hyperextension
3
15 reps
RPE 7
1B
Chin-Up (Bodyweight)
3
AMRAP
RPE 10
2
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 9
3
Seated Row (Cable)
3
8-12 reps
RPE 9
4
Hammer Curl (Dumbbell)
3
8-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Hyperextension
3
15 reps
RPE 7
1B
Chin-Up (Bodyweight)
3
AMRAP
RPE 10
2
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 9
3
Seated Row (Cable)
3
8-12 reps
RPE 9
4
Hammer Curl (Dumbbell)
3
8-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Hyperextension
3
15 reps
RPE 7
1B
Chin-Up (Bodyweight)
3
AMRAP
RPE 10
2
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 9
3
Seated Row (Cable)
3
8-12 reps
RPE 9
4
Hammer Curl (Dumbbell)
3
8-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Hyperextension
3
15 reps
RPE 7
1B
Chin-Up (Bodyweight)
3
AMRAP
RPE 10
2
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 9
3
Seated Row (Cable)
3
8-12 reps
RPE 9
4
Hammer Curl (Dumbbell)
3
8-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Hyperextension
3
15 reps
RPE 7
1B
Chin-Up (Bodyweight)
3
AMRAP
RPE 10
2
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 9
3
Seated Row (Cable)
3
8-12 reps
RPE 9
4
Hammer Curl (Dumbbell)
3
8-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Hyperextension
3
15 reps
RPE 7
1B
Chin-Up (Bodyweight)
3
AMRAP
RPE 10
2
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 9
3
Seated Row (Cable)
3
8-12 reps
RPE 9
4
Hammer Curl (Dumbbell)
3
8-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Hyperextension
3
15 reps
RPE 7
1B
Chin-Up (Bodyweight)
3
AMRAP
RPE 10
2
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 9
3
Seated Row (Cable)
3
8-12 reps
RPE 9
4
Hammer Curl (Dumbbell)
3
8-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Hyperextension
3
15 reps
RPE 7
1B
Chin-Up (Bodyweight)
3
AMRAP
RPE 10
2
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 9
3
Seated Row (Cable)
3
8-12 reps
RPE 9
4
Hammer Curl (Dumbbell)
3
8-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Hyperextension
3
15 reps
RPE 7
1B
Chin-Up (Bodyweight)
3
AMRAP
RPE 10
2
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 9
3
Seated Row (Cable)
3
8-12 reps
RPE 9
4
Hammer Curl (Dumbbell)
3
8-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Hyperextension
3
15 reps
RPE 7
1B
Chin-Up (Bodyweight)
3
AMRAP
RPE 10
2
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 9
3
Seated Row (Cable)
3
8-12 reps
RPE 9
4
Hammer Curl (Dumbbell)
3
8-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Hyperextension
3
15 reps
RPE 7
1B
Chin-Up (Bodyweight)
3
AMRAP
RPE 10
2
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 9
3
Seated Row (Cable)
3
8-12 reps
RPE 9
4
Hammer Curl (Dumbbell)
3
8-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Hyperextension
3
15 reps
RPE 7
1B
Chin-Up (Bodyweight)
3
AMRAP
RPE 10
2
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 9
3
Seated Row (Cable)
3
8-12 reps
RPE 9
4
Hammer Curl (Dumbbell)
3
8-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Hyperextension
3
15 reps
RPE 7
1B
Chin-Up (Bodyweight)
3
AMRAP
RPE 10
2
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 9
3
Seated Row (Cable)
3
8-12 reps
RPE 9
4
Hammer Curl (Dumbbell)
3
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 9
2
Overhead Press (Barbell)
3
6-8 reps
RPE 9
3
Seated Row (Cable)
3
8-12 reps
RPE 9
4
Chin-Up (Bodyweight)
3
AMRAP
RPE 9
5A
Tricep Extension (Machine)
3
8-12 reps
RPE 9
5B
Bicep Curl (Machine)
3
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 9
2
Overhead Press (Barbell)
3
6-8 reps
RPE 9
3
Seated Row (Cable)
3
8-12 reps
RPE 9
4
Chin-Up (Bodyweight)
3
AMRAP
RPE 9
5A
Tricep Extension (Machine)
3
8-12 reps
RPE 9
5B
Bicep Curl (Machine)
3
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 9
2
Overhead Press (Barbell)
3
6-8 reps
RPE 9
3
Seated Row (Cable)
3
8-12 reps
RPE 9
4
Chin-Up (Bodyweight)
3
AMRAP
RPE 9
5A
Tricep Extension (Machine)
3
8-12 reps
RPE 9
5B
Bicep Curl (Machine)
3
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 9
2
Overhead Press (Barbell)
3
6-8 reps
RPE 9
3
Seated Row (Cable)
3
8-12 reps
RPE 9
4
Chin-Up (Bodyweight)
3
AMRAP
RPE 9
5A
Tricep Extension (Machine)
3
8-12 reps
RPE 9
5B
Bicep Curl (Machine)
3
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 9
2
Overhead Press (Barbell)
3
6-8 reps
RPE 9
3
Seated Row (Cable)
3
8-12 reps
RPE 9
4
Chin-Up (Bodyweight)
3
AMRAP
RPE 9
5A
Tricep Extension (Machine)
3
8-12 reps
RPE 9
5B
Bicep Curl (Machine)
3
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 9
2
Overhead Press (Barbell)
3
6-8 reps
RPE 9
3
Seated Row (Cable)
3
8-12 reps
RPE 9
4
Chin-Up (Bodyweight)
3
AMRAP
RPE 9
5A
Tricep Extension (Machine)
3
8-12 reps
RPE 9
5B
Bicep Curl (Machine)
3
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 9
2
Overhead Press (Barbell)
3
6-8 reps
RPE 9
3
Seated Row (Cable)
3
8-12 reps
RPE 9
4
Chin-Up (Bodyweight)
3
AMRAP
RPE 9
5A
Tricep Extension (Machine)
3
8-12 reps
RPE 9
5B
Bicep Curl (Machine)
3
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 9
2
Overhead Press (Barbell)
3
6-8 reps
RPE 9
3
Seated Row (Cable)
3
8-12 reps
RPE 9
4
Chin-Up (Bodyweight)
3
AMRAP
RPE 9
5A
Tricep Extension (Machine)
3
8-12 reps
RPE 9
5B
Bicep Curl (Machine)
3
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 9
2
Overhead Press (Barbell)
3
6-8 reps
RPE 9
3
Seated Row (Cable)
3
8-12 reps
RPE 9
4
Chin-Up (Bodyweight)
3
AMRAP
RPE 9
5A
Tricep Extension (Machine)
3
8-12 reps
RPE 9
5B
Bicep Curl (Machine)
3
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 9
2
Overhead Press (Barbell)
3
6-8 reps
RPE 9
3
Seated Row (Cable)
3
8-12 reps
RPE 9
4
Chin-Up (Bodyweight)
3
AMRAP
RPE 9
5A
Tricep Extension (Machine)
3
8-12 reps
RPE 9
5B
Bicep Curl (Machine)
3
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 9
2
Overhead Press (Barbell)
3
6-8 reps
RPE 9
3
Seated Row (Cable)
3
8-12 reps
RPE 9
4
Chin-Up (Bodyweight)
3
AMRAP
RPE 9
5A
Tricep Extension (Machine)
3
8-12 reps
RPE 9
5B
Bicep Curl (Machine)
3
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 9
2
Overhead Press (Barbell)
3
6-8 reps
RPE 9
3
Seated Row (Cable)
3
8-12 reps
RPE 9
4
Chin-Up (Bodyweight)
3
AMRAP
RPE 9
5A
Tricep Extension (Machine)
3
8-12 reps
RPE 9
5B
Bicep Curl (Machine)
3
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 9
2
Overhead Press (Barbell)
3
6-8 reps
RPE 9
3
Seated Row (Cable)
3
8-12 reps
RPE 9
4
Chin-Up (Bodyweight)
3
AMRAP
RPE 9
5A
Tricep Extension (Machine)
3
8-12 reps
RPE 9
5B
Bicep Curl (Machine)
3
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 9
2
Overhead Press (Barbell)
3
6-8 reps
RPE 9
3
Seated Row (Cable)
3
8-12 reps
RPE 9
4
Chin-Up (Bodyweight)
3
AMRAP
RPE 9
5A
Tricep Extension (Machine)
3
8-12 reps
RPE 9
5B
Bicep Curl (Machine)
3
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 9
2
Overhead Press (Barbell)
3
6-8 reps
RPE 9
3
Seated Row (Cable)
3
8-12 reps
RPE 9
4
Chin-Up (Bodyweight)
3
AMRAP
RPE 9
5A
Tricep Extension (Machine)
3
8-12 reps
RPE 9
5B
Bicep Curl (Machine)
3
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 9
2
Overhead Press (Barbell)
3
6-8 reps
RPE 9
3
Seated Row (Cable)
3
8-12 reps
RPE 9
4
Chin-Up (Bodyweight)
3
AMRAP
RPE 9
5A
Tricep Extension (Machine)
3
8-12 reps
RPE 9
5B
Bicep Curl (Machine)
3
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 9
2
Overhead Press (Barbell)
3
6-8 reps
RPE 9
3
Seated Row (Cable)
3
8-12 reps
RPE 9
4
Chin-Up (Bodyweight)
3
AMRAP
RPE 9
5A
Tricep Extension (Machine)
3
8-12 reps
RPE 9
5B
Bicep Curl (Machine)
3
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 9
2
Overhead Press (Barbell)
3
6-8 reps
RPE 9
3
Seated Row (Cable)
3
8-12 reps
RPE 9
4
Chin-Up (Bodyweight)
3
AMRAP
RPE 9
5A
Tricep Extension (Machine)
3
8-12 reps
RPE 9
5B
Bicep Curl (Machine)
3
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
3
6-8 reps
RPE 9
2
Romanian Deadlift (Dumbbell)
3
8-12 reps
RPE 9
3
Bulgarian Split Squat (Dumbbell)
3
7-10 reps
RPE 9
4
Seated Hamstring Curl
3
8-12 reps
RPE 9
5
Standing Calf Raise
3
15-20 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
3
6-8 reps
RPE 9
2
Romanian Deadlift (Dumbbell)
3
8-12 reps
RPE 9
3
Bulgarian Split Squat (Dumbbell)
3
7-10 reps
RPE 9
4
Seated Hamstring Curl
3
8-12 reps
RPE 9
5
Standing Calf Raise
3
15-20 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
3
6-8 reps
RPE 9
2
Romanian Deadlift (Dumbbell)
3
8-12 reps
RPE 9
3
Bulgarian Split Squat (Dumbbell)
3
7-10 reps
RPE 9
4
Seated Hamstring Curl
3
8-12 reps
RPE 9
5
Standing Calf Raise
3
15-20 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
3
6-8 reps
RPE 9
2
Romanian Deadlift (Dumbbell)
3
8-12 reps
RPE 9
3
Bulgarian Split Squat (Dumbbell)
3
7-10 reps
RPE 9
4
Seated Hamstring Curl
3
8-12 reps
RPE 9
5
Standing Calf Raise
3
15-20 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
3
6-8 reps
RPE 9
2
Romanian Deadlift (Dumbbell)
3
8-12 reps
RPE 9
3
Bulgarian Split Squat (Dumbbell)
3
7-10 reps
RPE 9
4
Seated Hamstring Curl
3
8-12 reps
RPE 9
5
Standing Calf Raise
3
15-20 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
3
6-8 reps
RPE 9
2
Romanian Deadlift (Dumbbell)
3
8-12 reps
RPE 9
3
Bulgarian Split Squat (Dumbbell)
3
7-10 reps
RPE 9
4
Seated Hamstring Curl
3
8-12 reps
RPE 9
5
Standing Calf Raise
3
15-20 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
3
6-8 reps
RPE 9
2
Romanian Deadlift (Dumbbell)
3
8-12 reps
RPE 9
3
Bulgarian Split Squat (Dumbbell)
3
7-10 reps
RPE 9
4
Seated Hamstring Curl
3
8-12 reps
RPE 9
5
Standing Calf Raise
3
15-20 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
3
6-8 reps
RPE 9
2
Romanian Deadlift (Dumbbell)
3
8-12 reps
RPE 9
3
Bulgarian Split Squat (Dumbbell)
3
7-10 reps
RPE 9
4
Seated Hamstring Curl
3
8-12 reps
RPE 9
5
Standing Calf Raise
3
15-20 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
3
6-8 reps
RPE 9
2
Romanian Deadlift (Dumbbell)
3
8-12 reps
RPE 9
3
Bulgarian Split Squat (Dumbbell)
3
7-10 reps
RPE 9
4
Seated Hamstring Curl
3
8-12 reps
RPE 9
5
Standing Calf Raise
3
15-20 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
3
6-8 reps
RPE 9
2
Romanian Deadlift (Dumbbell)
3
8-12 reps
RPE 9
3
Bulgarian Split Squat (Dumbbell)
3
7-10 reps
RPE 9
4
Seated Hamstring Curl
3
8-12 reps
RPE 9
5
Standing Calf Raise
3
15-20 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
3
6-8 reps
RPE 9
2
Romanian Deadlift (Dumbbell)
3
8-12 reps
RPE 9
3
Bulgarian Split Squat (Dumbbell)
3
7-10 reps
RPE 9
4
Seated Hamstring Curl
3
8-12 reps
RPE 9
5
Standing Calf Raise
3
15-20 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
3
6-8 reps
RPE 9
2
Romanian Deadlift (Dumbbell)
3
8-12 reps
RPE 9
3
Bulgarian Split Squat (Dumbbell)
3
7-10 reps
RPE 9
4
Seated Hamstring Curl
3
8-12 reps
RPE 9
5
Standing Calf Raise
3
15-20 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
3
6-8 reps
RPE 9
2
Romanian Deadlift (Dumbbell)
3
8-12 reps
RPE 9
3
Bulgarian Split Squat (Dumbbell)
3
7-10 reps
RPE 9
4
Seated Hamstring Curl
3
8-12 reps
RPE 9
5
Standing Calf Raise
3
15-20 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
3
6-8 reps
RPE 9
2
Romanian Deadlift (Dumbbell)
3
8-12 reps
RPE 9
3
Bulgarian Split Squat (Dumbbell)
3
7-10 reps
RPE 9
4
Seated Hamstring Curl
3
8-12 reps
RPE 9
5
Standing Calf Raise
3
15-20 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
3
6-8 reps
RPE 9
2
Romanian Deadlift (Dumbbell)
3
8-12 reps
RPE 9
3
Bulgarian Split Squat (Dumbbell)
3
7-10 reps
RPE 9
4
Seated Hamstring Curl
3
8-12 reps
RPE 9
5
Standing Calf Raise
3
15-20 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
3
6-8 reps
RPE 9
2
Romanian Deadlift (Dumbbell)
3
8-12 reps
RPE 9
3
Bulgarian Split Squat (Dumbbell)
3
7-10 reps
RPE 9
4
Seated Hamstring Curl
3
8-12 reps
RPE 9
5
Standing Calf Raise
3
15-20 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
3
6-8 reps
RPE 9
2
Romanian Deadlift (Dumbbell)
3
8-12 reps
RPE 9
3
Bulgarian Split Squat (Dumbbell)
3
7-10 reps
RPE 9
4
Seated Hamstring Curl
3
8-12 reps
RPE 9
5
Standing Calf Raise
3
15-20 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
3
6-8 reps
RPE 9
2
Romanian Deadlift (Dumbbell)
3
8-12 reps
RPE 9
3
Bulgarian Split Squat (Dumbbell)
3
7-10 reps
RPE 9
4
Seated Hamstring Curl
3
8-12 reps
RPE 9
5
Standing Calf Raise
3
15-20 reps
RPE 9
Week 1
1 / 18 Weeks
Day 1
1
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@9
@9
@9
2
Overhead Press (Barbell)
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
@9
@9
@9
3
Pec Deck (Machine)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@9
@9
@9
4A
Lateral Raise (Cable)
1 Set
1 Set
1 Set
15-20 Reps
15-20 Reps
15-20 Reps
@9
@9
@9
4B
Tricep Pushdown (Cable)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@9
@9
@9
Day 2
1A
Hyperextension
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@7
@7
@7
1B
Chin-Up (Bodyweight)
1 Set
1 Set
1 Set
AMRAP
AMRAP
AMRAP
@10
@10
@10
2
Bicep Curl (Dumbbell)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@9
@9
@9
3
Seated Row (Cable)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@9
@9
@9
4
Hammer Curl (Dumbbell)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@9
@9
@9
Day 3
1
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@9
@9
@9
2
Overhead Press (Barbell)
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
@9
@9
@9
3
Seated Row (Cable)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@9
@9
@9
4
Chin-Up (Bodyweight)
1 Set
1 Set
1 Set
AMRAP
AMRAP
AMRAP
@9
@9
@9
5A
Tricep Extension (Machine)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@9
@9
@9
5B
Bicep Curl (Machine)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@9
@9
@9
Day 4
1
Pendulum Squat
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
@9
@9
@9
2
Romanian Deadlift (Dumbbell)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@9
@9
@9
3
Bulgarian Split Squat (Dumbbell)
1 Set
1 Set
1 Set
7-10 Reps
7-10 Reps
7-10 Reps
@9
@9
@9
4
Seated Hamstring Curl
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@9
@9
@9
5
Standing Calf Raise
1 Set
1 Set
1 Set
15-20 Reps
15-20 Reps
15-20 Reps
@9
@9
@9