Structured Strength Program for Program Followers
A systematic 4-day Upper/Lower split based on proven program principles with RPE autoregulation
Tag 1
6 Übungen- Barbell Bench Press (Medium Grip)4 × 4-6
RPE 8. Main upper body strength movement.
- Bent-Over Barbell Row4 × 5-7
RPE 7-8. Maintain neutral spine.
- Seated Dumbbell Shoulder Press3 × 6-8
RPE 7. Shoulder-friendly variation.
- Close-Grip Lat Pulldown3 × 8-10
RPE 7. Lat-focused movement.
- Standing Cable Bicep Curl3 × 10-12
RPE 8. Biceps finisher.
- Triceps Pushdown (Bar)3 × 10-12
RPE 8. Triceps finisher.
Tag 2
5 Übungen- Barbell Back Squat4 × 4-6
RPE 8. Main lower body strength movement.
- Romanian Deadlift (RDL)3 × 6-8
RPE 7. Hip hinge focused.
- Leg Press3 × 8-12
RPE 7-8. Quad volume work.
- Lying Leg Curl3 × 10-12
RPE 8. Hamstring isolation.
- Standing Calf Raise (Machine)4 × 12-15
RPE 8. Calf development.
Tag 3
6 Übungen- Dumbbell Bench Press4 × 8-10
RPE 7-8. Volume focused.
- Seated Cable Row4 × 10-12
RPE 7-8. Mid-back focus.
- Incline Dumbbell Press3 × 10-12
RPE 7. Upper chest.
- Wide-Grip Lat Pulldown (to Front)3 × 10-12
RPE 7. Lat width.
- Dumbbell Lateral Raise3 × 12-15
RPE 8. Side delts.
- Face Pull3 × 15-20
RPE 7. Rear delts and posture.
Tag 4
6 Übungen- Goblet Squat4 × 12-15
RPE 7-8. Quad volume.
- Stiff-Legged Dumbbell Deadlift3 × 10-12
RPE 7. Hamstring stretch.
- Dumbbell Reverse Lunge3 × 10-12
RPE 7. Per leg. Unilateral strength.
- Leg Extension3 × 12-15
RPE 8. Quad isolation.
- Barbell Hip Thrust3 × 12-15
RPE 8. Glute activation.
- Seated Calf Raise3 × 15-20
RPE 8. Soleus focused.
MS-CBPW
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