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Isak's upper lower splitt

by Isak Lysvold

Program Description

This program is designed specifically for women who want to build a strong balanced, and feminine physique. By following an effective upper-lower training split, you'll develop lean muscle, enhance your curves, and improve overall strength without the bulky look With a strategic mix of compound movements, isolation exercises, and progressive overload, this program targets key areas like glutes, legs, shoulders, and arms-helping you achieve a toned and sculpted figure. Whether you're a beginner or experienced lifter, this plan is adaptable empowering, and designed to make you feel strong, confident, and unstoppable

Program Overview

  • Level
    Novice, Beginner, Intermediate
  • Goal
    Athletics
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Feb 27, 2025 12:56
  • Last Edited
    Jun 18, 2025 11:31

Summary

Isak's Upper Lower Split is a dynamic 12-week program designed for those looking to build strength and muscle through a balanced approach. Committing to just four days a week, you'll alternate between upper and lower body workouts, incorporating a variety of exercises like squats, deadlifts, and hip thrusts. Each session is crafted to challenge your limits with progressive intensity, ensuring continuous growth and improvement. Equip yourself with a full gym setup and get ready to transform your physique!
Muscle Engagement
Front
Back
MuscleSet
Glutes
13.5%
Hamstrings
12.2%
Quadriceps
12%
Triceps
10.7%
Biceps
7.7%
Lats
7.1%
Upper Back
6.6%
Chest
6.4%
Front Delts
5.8%
Calves
4.7%
Middle Delts
4.3%
Abs
3%
Lower Back
2.6%
Adductors
2.3%
Forearms
0.6%
Abductors
0.4%
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BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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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
Squat (Smith Machine)
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 8
RPE 8.5
RPE 9
2
Romanian Deadlift (Barbell)
2
8-12 reps
RPE 8
3
Hip Thrust (Machine)
3
8-12 reps
RPE 9
4
Lying Leg Curl
3
8-12 reps
RPE 8
5
Standing Calf Raise
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 8
RPE 8.5
RPE 9
2
Romanian Deadlift (Barbell)
2
8-12 reps
RPE 8
3
Hip Thrust (Machine)
3
8-12 reps
RPE 9
4
Lying Leg Curl
3
8-12 reps
RPE 8
5
Standing Calf Raise
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 8
RPE 8.5
RPE 9
2
Romanian Deadlift (Barbell)
2
8-12 reps
RPE 8
3
Hip Thrust (Machine)
3
8-12 reps
RPE 9
4
Lying Leg Curl
3
8-12 reps
RPE 8
5
Standing Calf Raise
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 8
RPE 8.5
RPE 9
2
Romanian Deadlift (Barbell)
2
8-12 reps
RPE 8
3
Hip Thrust (Machine)
3
8-12 reps
RPE 9
4
Lying Leg Curl
3
8-12 reps
RPE 8
5
Standing Calf Raise
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 8
RPE 8.5
RPE 9
2
Romanian Deadlift (Barbell)
2
8-12 reps
RPE 8
3
Hip Thrust (Machine)
3
8-12 reps
RPE 9
4
Lying Leg Curl
3
8-12 reps
RPE 8
5
Standing Calf Raise
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 8
RPE 8.5
RPE 9
2
Romanian Deadlift (Barbell)
2
8-12 reps
RPE 8
3
Hip Thrust (Machine)
3
8-12 reps
RPE 9
4
Lying Leg Curl
3
8-12 reps
RPE 8
5
Standing Calf Raise
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 8
RPE 8.5
RPE 9
2
Romanian Deadlift (Barbell)
2
8-12 reps
RPE 8
3
Hip Thrust (Machine)
3
8-12 reps
RPE 9
4
Lying Leg Curl
3
8-12 reps
RPE 8
5
Standing Calf Raise
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 8
RPE 8.5
RPE 9
2
Romanian Deadlift (Barbell)
2
8-12 reps
RPE 8
3
Hip Thrust (Machine)
3
8-12 reps
RPE 9
4
Lying Leg Curl
3
8-12 reps
RPE 8
5
Standing Calf Raise
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 8
RPE 8.5
RPE 9
2
Romanian Deadlift (Barbell)
2
8-12 reps
RPE 8
3
Hip Thrust (Machine)
3
8-12 reps
RPE 9
4
Lying Leg Curl
3
8-12 reps
RPE 8
5
Standing Calf Raise
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 8
RPE 8.5
RPE 9
2
Romanian Deadlift (Barbell)
2
8-12 reps
RPE 8
3
Hip Thrust (Machine)
3
8-12 reps
RPE 9
4
Lying Leg Curl
3
8-12 reps
RPE 8
5
Standing Calf Raise
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 8
RPE 8.5
RPE 9
2
Romanian Deadlift (Barbell)
2
8-12 reps
RPE 8
3
Hip Thrust (Machine)
3
8-12 reps
RPE 9
4
Lying Leg Curl
3
8-12 reps
RPE 8
5
Standing Calf Raise
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 8
RPE 8.5
RPE 9
2
Romanian Deadlift (Barbell)
2
8-12 reps
RPE 8
3
Hip Thrust (Machine)
3
8-12 reps
RPE 9
4
Lying Leg Curl
3
8-12 reps
RPE 8
5
Standing Calf Raise
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Band)
3
AMRAP
RPE 9
2
Bench Press (Dumbbell)
3
8-12 reps
RPE 8
3
Seated Row (Cable)
2
8-12 reps
RPE 9
4
Arnold Press
2
6-8 reps
RPE 9
5
Bicep Curl (Dumbbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 8.5
RPE 9
6
V-Handle Tricep Pushdown (Cable)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 8.5
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Band)
3
AMRAP
RPE 9
2
Bench Press (Dumbbell)
3
8-12 reps
RPE 8
3
Seated Row (Cable)
2
8-12 reps
RPE 9
4
Arnold Press
2
6-8 reps
RPE 9
5
Bicep Curl (Dumbbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 8.5
RPE 9
6
V-Handle Tricep Pushdown (Cable)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 8.5
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Band)
3
AMRAP
RPE 9
2
Bench Press (Dumbbell)
3
8-12 reps
RPE 8
3
Seated Row (Cable)
2
8-12 reps
RPE 9
4
Arnold Press
2
6-8 reps
RPE 9
5
Bicep Curl (Dumbbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 8.5
RPE 9
6
V-Handle Tricep Pushdown (Cable)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 8.5
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Band)
3
AMRAP
RPE 9
2
Bench Press (Dumbbell)
3
8-12 reps
RPE 8
3
Seated Row (Cable)
2
8-12 reps
RPE 9
4
Arnold Press
2
6-8 reps
RPE 9
5
Bicep Curl (Dumbbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 8.5
RPE 9
6
V-Handle Tricep Pushdown (Cable)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 8.5
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Band)
3
AMRAP
RPE 9
2
Bench Press (Dumbbell)
3
8-12 reps
RPE 8
3
Seated Row (Cable)
2
8-12 reps
RPE 9
4
Arnold Press
2
6-8 reps
RPE 9
5
Bicep Curl (Dumbbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 8.5
RPE 9
6
V-Handle Tricep Pushdown (Cable)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 8.5
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Band)
3
AMRAP
RPE 9
2
Bench Press (Dumbbell)
3
8-12 reps
RPE 8
3
Seated Row (Cable)
2
8-12 reps
RPE 9
4
Arnold Press
2
6-8 reps
RPE 9
5
Bicep Curl (Dumbbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 8.5
RPE 9
6
V-Handle Tricep Pushdown (Cable)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 8.5
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Band)
3
AMRAP
RPE 9
2
Bench Press (Dumbbell)
3
8-12 reps
RPE 8
3
Seated Row (Cable)
2
8-12 reps
RPE 9
4
Arnold Press
2
6-8 reps
RPE 9
5
Bicep Curl (Dumbbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 8.5
RPE 9
6
V-Handle Tricep Pushdown (Cable)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 8.5
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Band)
3
AMRAP
RPE 9
2
Bench Press (Dumbbell)
3
8-12 reps
RPE 8
3
Seated Row (Cable)
2
8-12 reps
RPE 9
4
Arnold Press
2
6-8 reps
RPE 9
5
Bicep Curl (Dumbbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 8.5
RPE 9
6
V-Handle Tricep Pushdown (Cable)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 8.5
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Band)
3
AMRAP
RPE 9
2
Bench Press (Dumbbell)
3
8-12 reps
RPE 8
3
Seated Row (Cable)
2
8-12 reps
RPE 9
4
Arnold Press
2
6-8 reps
RPE 9
5
Bicep Curl (Dumbbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 8.5
RPE 9
6
V-Handle Tricep Pushdown (Cable)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 8.5
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Band)
3
AMRAP
RPE 9
2
Bench Press (Dumbbell)
3
8-12 reps
RPE 8
3
Seated Row (Cable)
2
8-12 reps
RPE 9
4
Arnold Press
2
6-8 reps
RPE 9
5
Bicep Curl (Dumbbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 8.5
RPE 9
6
V-Handle Tricep Pushdown (Cable)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 8.5
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Band)
3
AMRAP
RPE 9
2
Bench Press (Dumbbell)
3
8-12 reps
RPE 8
3
Seated Row (Cable)
2
8-12 reps
RPE 9
4
Arnold Press
2
6-8 reps
RPE 9
5
Bicep Curl (Dumbbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 8.5
RPE 9
6
V-Handle Tricep Pushdown (Cable)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 8.5
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Band)
3
AMRAP
RPE 9
2
Bench Press (Dumbbell)
3
8-12 reps
RPE 8
3
Seated Row (Cable)
2
8-12 reps
RPE 9
4
Arnold Press
2
6-8 reps
RPE 9
5
Bicep Curl (Dumbbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 8.5
RPE 9
6
V-Handle Tricep Pushdown (Cable)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 8.5
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 8
RPE 8.5
RPE 9
2
Bulgarian Split Squat (Dumbbell)
2
6-8 reps
RPE 9
3
Hip Thrust (Barbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 8.5
RPE 9
4
Leg Press
2
8-12 reps
RPE 9
5
Leg Extension
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 8.5
RPE 9
6
Standing Calf Raise
2
6-8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 8
RPE 8.5
RPE 9
2
Bulgarian Split Squat (Dumbbell)
2
6-8 reps
RPE 9
3
Hip Thrust (Barbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 8.5
RPE 9
4
Leg Press
2
8-12 reps
RPE 9
5
Leg Extension
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 8.5
RPE 9
6
Standing Calf Raise
2
6-8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 8
RPE 8.5
RPE 9
2
Bulgarian Split Squat (Dumbbell)
2
6-8 reps
RPE 9
3
Hip Thrust (Barbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 8.5
RPE 9
4
Leg Press
2
8-12 reps
RPE 9
5
Leg Extension
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 8.5
RPE 9
6
Standing Calf Raise
2
6-8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 8
RPE 8.5
RPE 9
2
Bulgarian Split Squat (Dumbbell)
2
6-8 reps
RPE 9
3
Hip Thrust (Barbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 8.5
RPE 9
4
Leg Press
2
8-12 reps
RPE 9
5
Leg Extension
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 8.5
RPE 9
6
Standing Calf Raise
2
6-8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 8
RPE 8.5
RPE 9
2
Bulgarian Split Squat (Dumbbell)
2
6-8 reps
RPE 9
3
Hip Thrust (Barbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 8.5
RPE 9
4
Leg Press
2
8-12 reps
RPE 9
5
Leg Extension
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 8.5
RPE 9
6
Standing Calf Raise
2
6-8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 8
RPE 8.5
RPE 9
2
Bulgarian Split Squat (Dumbbell)
2
6-8 reps
RPE 9
3
Hip Thrust (Barbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 8.5
RPE 9
4
Leg Press
2
8-12 reps
RPE 9
5
Leg Extension
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 8.5
RPE 9
6
Standing Calf Raise
2
6-8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 8
RPE 8.5
RPE 9
2
Bulgarian Split Squat (Dumbbell)
2
6-8 reps
RPE 9
3
Hip Thrust (Barbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 8.5
RPE 9
4
Leg Press
2
8-12 reps
RPE 9
5
Leg Extension
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 8.5
RPE 9
6
Standing Calf Raise
2
6-8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 8
RPE 8.5
RPE 9
2
Bulgarian Split Squat (Dumbbell)
2
6-8 reps
RPE 9
3
Hip Thrust (Barbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 8.5
RPE 9
4
Leg Press
2
8-12 reps
RPE 9
5
Leg Extension
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 8.5
RPE 9
6
Standing Calf Raise
2
6-8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 8
RPE 8.5
RPE 9
2
Bulgarian Split Squat (Dumbbell)
2
6-8 reps
RPE 9
3
Hip Thrust (Barbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 8.5
RPE 9
4
Leg Press
2
8-12 reps
RPE 9
5
Leg Extension
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 8.5
RPE 9
6
Standing Calf Raise
2
6-8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 8
RPE 8.5
RPE 9
2
Bulgarian Split Squat (Dumbbell)
2
6-8 reps
RPE 9
3
Hip Thrust (Barbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 8.5
RPE 9
4
Leg Press
2
8-12 reps
RPE 9
5
Leg Extension
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 8.5
RPE 9
6
Standing Calf Raise
2
6-8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 8
RPE 8.5
RPE 9
2
Bulgarian Split Squat (Dumbbell)
2
6-8 reps
RPE 9
3
Hip Thrust (Barbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 8.5
RPE 9
4
Leg Press
2
8-12 reps
RPE 9
5
Leg Extension
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 8.5
RPE 9
6
Standing Calf Raise
2
6-8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 8
RPE 8.5
RPE 9
2
Bulgarian Split Squat (Dumbbell)
2
6-8 reps
RPE 9
3
Hip Thrust (Barbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 8.5
RPE 9
4
Leg Press
2
8-12 reps
RPE 9
5
Leg Extension
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 8.5
RPE 9
6
Standing Calf Raise
2
6-8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 8
RPE 8.5
RPE 9
2
Lat Pulldown
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 8
RPE 8.5
RPE 9
3
Dip (Assisted)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 8.5
RPE 9
4
Concentration Curl
1
1
8-12 reps
8-12 reps
RPE 8
RPE 9
5
Chest Press (Machine)
2
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 8
RPE 8.5
RPE 9
2
Lat Pulldown
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 8
RPE 8.5
RPE 9
3
Dip (Assisted)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 8.5
RPE 9
4
Concentration Curl
1
1
8-12 reps
8-12 reps
RPE 8
RPE 9
5
Chest Press (Machine)
2
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 8
RPE 8.5
RPE 9
2
Lat Pulldown
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 8
RPE 8.5
RPE 9
3
Dip (Assisted)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 8.5
RPE 9
4
Concentration Curl
1
1
8-12 reps
8-12 reps
RPE 8
RPE 9
5
Chest Press (Machine)
2
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 8
RPE 8.5
RPE 9
2
Lat Pulldown
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 8
RPE 8.5
RPE 9
3
Dip (Assisted)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 8.5
RPE 9
4
Concentration Curl
1
1
8-12 reps
8-12 reps
RPE 8
RPE 9
5
Chest Press (Machine)
2
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 8
RPE 8.5
RPE 9
2
Lat Pulldown
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 8
RPE 8.5
RPE 9
3
Dip (Assisted)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 8.5
RPE 9
4
Concentration Curl
1
1
8-12 reps
8-12 reps
RPE 8
RPE 9
5
Chest Press (Machine)
2
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 8
RPE 8.5
RPE 9
2
Lat Pulldown
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 8
RPE 8.5
RPE 9
3
Dip (Assisted)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 8.5
RPE 9
4
Concentration Curl
1
1
8-12 reps
8-12 reps
RPE 8
RPE 9
5
Chest Press (Machine)
2
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 8
RPE 8.5
RPE 9
2
Lat Pulldown
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 8
RPE 8.5
RPE 9
3
Dip (Assisted)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 8.5
RPE 9
4
Concentration Curl
1
1
8-12 reps
8-12 reps
RPE 8
RPE 9
5
Chest Press (Machine)
2
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 8
RPE 8.5
RPE 9
2
Lat Pulldown
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 8
RPE 8.5
RPE 9
3
Dip (Assisted)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 8.5
RPE 9
4
Concentration Curl
1
1
8-12 reps
8-12 reps
RPE 8
RPE 9
5
Chest Press (Machine)
2
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 8
RPE 8.5
RPE 9
2
Lat Pulldown
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 8
RPE 8.5
RPE 9
3
Dip (Assisted)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 8.5
RPE 9
4
Concentration Curl
1
1
8-12 reps
8-12 reps
RPE 8
RPE 9
5
Chest Press (Machine)
2
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 8
RPE 8.5
RPE 9
2
Lat Pulldown
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 8
RPE 8.5
RPE 9
3
Dip (Assisted)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 8.5
RPE 9
4
Concentration Curl
1
1
8-12 reps
8-12 reps
RPE 8
RPE 9
5
Chest Press (Machine)
2
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 8
RPE 8.5
RPE 9
2
Lat Pulldown
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 8
RPE 8.5
RPE 9
3
Dip (Assisted)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 8.5
RPE 9
4
Concentration Curl
1
1
8-12 reps
8-12 reps
RPE 8
RPE 9
5
Chest Press (Machine)
2
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 8
RPE 8.5
RPE 9
2
Lat Pulldown
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 8
RPE 8.5
RPE 9
3
Dip (Assisted)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 8.5
RPE 9
4
Concentration Curl
1
1
8-12 reps
8-12 reps
RPE 8
RPE 9
5
Chest Press (Machine)
2
8-12 reps
RPE 9
Week 1
1 / 12 Weeks
Day 1
1
Squat (Smith Machine)
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
@8
@8.5
@9
2
Romanian Deadlift (Barbell)
2 Sets
8-12 Reps
@8
3
Hip Thrust (Machine)
3 Sets
8-12 Reps
@9
4
Lying Leg Curl
3 Sets
8-12 Reps
@8
5
Standing Calf Raise
3 Sets
12 Reps
@8
Day 3
1
Sumo Deadlift (Barbell)
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
@8
@8.5
@9
2
Bulgarian Split Squat (Dumbbell)
2 Sets
6-8 Reps
@9
3
Hip Thrust (Barbell)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@8
@8.5
@9
4
Leg Press
2 Sets
8-12 Reps
@9
5
Leg Extension
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@8
@8.5
@9
6
Standing Calf Raise
2 Sets
6-8 Reps
@9
Day 2
1
Pull-Up (Band)
3 Sets
AMRAP
@9
2
Bench Press (Dumbbell)
3 Sets
8-12 Reps
@8
3
Seated Row (Cable)
2 Sets
8-12 Reps
@9
4
Arnold Press
2 Sets
6-8 Reps
@9
5
Bicep Curl (Dumbbell)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@8
@8.5
@9
6
V-Handle Tricep Pushdown (Cable)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@8
@8.5
@9
Day 4
1
Shoulder Press (Machine)
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
@8
@8.5
@9
2
Lat Pulldown
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
@8
@8.5
@9
3
Dip (Assisted)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@8
@8.5
@9
4
Concentration Curl
1 Set
1 Set
8-12 Reps
8-12 Reps
@8
@9
5
Chest Press (Machine)
2 Sets
8-12 Reps
@9