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Week 1 Monday: Upperbody #1

This document outlines a 7-week training program with the following structure: - Upper body, lower body, push, and pull sessions are prescribed for each week - Each session includes compound and isolation exercises with sets, reps and weight progression over the weeks - Intensity is measured using Rate of Perceived Exertion (RPE) scales - A weekly calorie target is set for cardio The program provides structured strength training and conditioning over 7 weeks with the goal of progressive overload through increasing weights, reps and exertion over time.

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Pumi Seidler
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105 views21 pages

Week 1 Monday: Upperbody #1

This document outlines a 7-week training program with the following structure: - Upper body, lower body, push, and pull sessions are prescribed for each week - Each session includes compound and isolation exercises with sets, reps and weight progression over the weeks - Intensity is measured using Rate of Perceived Exertion (RPE) scales - A weekly calorie target is set for cardio The program provides structured strength training and conditioning over 7 weeks with the goal of progressive overload through increasing weights, reps and exertion over time.

Uploaded by

Pumi Seidler
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as XLSX, PDF, TXT or read online on Scribd
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PROGRAM

SET YOUR CURRENT PR'S CHANGE THESE VALUES


Squat Max 160 * Add weight on pull ups as needed
Bench Max 110 * Add weight on dips as needed
Push Press 70
OHP Max 70

Week 1
UPPERBODY #1 Monday
Pullups 3x7 RPE 8-9

OHP 3x7 49

Strict rows 4x5 RPE 8-9

Dips 5x5 RPE 8-9

Shrugs 3x10 RPE 8-9

Arms+ Lateral Raises 3x12 RPE 8-9

LOWERBODY #1 Tuesday
Back Squat 3x7 112

Glute Ham Raise 3x10 RPE 8-9

Core 3x10 RPE 10

PUSH #1
Thursday
Bench Press 1x3 1x6 1x9 1x12 99

then drop weight

Push Press 4x6 RPE 8-9

High Incline Dumbell 3x8-10 RPE 8-9


Press
Chest Press 3x8-10 RPE 8-9

Triceps 3x12 RPE 10

Lateral Raises 3x12 RPE 10


PULL #1 Friday
Pullups RPE 8-9
1x3 1x6 1x9 1x12
Machine rows 3x12 RPE 8-9

Lat pulldowns 3x12 RPE 8-9


Rear delts 3x12 RPE 8-9

Biceps + Forearms 3x13 RPE 10

LEGS #1 Saturday
Front Squat 5x5 RPE 8-9

Quads or Hamstring 3x12 RPE 8-9

Core 3x12 RPE 8-9


Pullups: 3x7(,5,7.5,10) 4x5(10,12.5,15) 5x3(15,17.5,20)
ups as needed
as needed

1400 Calorie Cardio per week

Week 2
UPPERBODY #1 Monday
Pullups 4x5 RPE 8-9

OHP 4x5 53

Strict rows 4x5 RPE 8-9

Dips 5x5 RPE 8-9

Shrugs 3x10 RPE 8-9

Arms+ Lateral Raises 3x12 RPE 8-9

LOWERBODY #1 Tuesday
Back Squat 4x5 120

Glute Ham Raise 3x10 RPE 8-9

Core 3x10 RPE 10

PUSH #1
Thursday
Bench Press 1x3 1x6 1x9 1x12 99

then drop
weight
Push Press 4x6 RPE 8-9

High Incline Dumbell Press 3x8-10 RPE 8-9

Chest Press 3x8-10 RPE 8-9

Triceps 3x12 RPE 10

Lateral Raises 3x12 RPE 10


PULL #1 Friday
Pullups RPE 8-9
1x3 1x6 1x9 1x12
Machine rows 3x12 RPE 8-9

Lat pulldowns 3x12 RPE 8-9


Rear delts 3x12 RPE 8-9

Biceps + Forearms 3x13 RPE 10

LEGS #1 Saturday
Front Squat 5x5 RPE 8-9

Quads or Hamstring 3x12 RPE 8-9

Core 3x12 RPE 8-9


Week 3
UPPERBODY #1 Monday
Pullups 5x3 RPE 8-9

OHP 5x3 56

Strict rows 4x5 RPE 8-9

Dips 5x5 RPE 8-9

Shrugs 3x10 RPE 8-9

Arms+ Lateral Raises 3x12 RPE 8-9

LOWERBODY #1 Tuesday
Back Squat 5x3 128

Glute Ham Raise 3x10 RPE 8-9

Core 3x10 RPE 10

PUSH #1
Thursday
Bench Press 1x3 1x6 1x9 1x12 100

then drop
weight
Push Press 4x6 RPE 8-9

High Incline Dumbell Press 3x8-10 RPE 8-9

Chest Press 3x8-10 RPE 8-9

Triceps 3x12 RPE 10

Lateral Raises 3x12 RPE 10


PULL #1 Friday
Pullups RPE 8-9
1x3 1x6 1x9 1x12
Machine rows 3x12 RPE 8-9

Lat pulldowns 3x12 RPE 8-9


Rear delts 3x12 RPE 8-9

Biceps + Forearms 3x13 RPE 10

LEGS #1 Saturday
Front Squat 5x5 RPE 8-9

Quads or Hamstring 3x12 RPE 8-9

Core 3x12 RPE 8-9


Week 4 Week 5
UPPERBODY #1 Monday UPPERBODY #1
Pullups 3x7 RPE 8-9 Pullups

OHP 3x7 53 OHP

Strict rows 4x5 RPE 8-9 Strict rows

Dips 5x5 RPE 8-9 Dips

Shrugs 3x10 RPE 8-9 Shrugs

Arms+ Lateral Raises 3x12 RPE 8-9 Arms+ Lateral Raises

LOWERBODY #1 Tuesday LOWERBODY #1


Back Squat 3x7 120 Back Squat

Glute Ham Raise 3x10 RPE 8-9 Glute Ham Raise

Core 3x10 RPE 10 Core

PUSH #1 PUSH #1
Thursday
Bench Press 1x3 1x6 1x9 1x12 101 Bench Press

then drop
weight
Push Press 4x6 RPE 8-9 Push Press

High Incline Dumbell 3x8-10 RPE 8-9 High Incline Dumbell


Press Press
Chest Press 3x8-10 RPE 8-9 Chest Press

Triceps 3x12 RPE 10 Triceps

Lateral Raises 3x12 RPE 10 Lateral Raises


PULL #1 Friday PULL #1
Pullups RPE 8-9 Pullups
1x3 1x6 1x9 1x12
Machine rows 3x12 RPE 8-9 Machine rows

Lat pulldowns 3x12 RPE 8-9 Lat pulldowns


Rear delts 3x12 RPE 8-9 Rear delts

Biceps + Forearms 3x13 RPE 10 Biceps + Forearms

LEGS #1 Saturday LEGS #1


Front Squat 5x5 RPE 8-9 Front Squat

Quads or Hamstring 3x12 RPE 8-9 Quads or Hamstring

Core 3x12 RPE 8-9 Core


Week 6
Monday UPPERBODY #1 Monday
4x5 RPE 8-9 Pullups 5x3

4x5 56 OHP 5x3

4x5 RPE 8-9 Strict rows 4x5

5x5 RPE 8-9 Dips 5x5

3x10 RPE 8-9 Shrugs 3x10

3x12 RPE 8-9 Arms+ Lateral Raises 3x12

Tuesday LOWERBODY #1 Tuesday


4x5 128 Back Squat 5x3

3x10 RPE 8-9 Glute Ham Raise 3x10

3x10 RPE 10 Core 3x10

PUSH #1
Thursday Thursday
1x3 1x6 1x9 1x12 101 Bench Press 1x3 1x6 1x9 1x12

then drop
weight
4x6 RPE 8-9 Push Press 4x6

3x8-10 RPE 8-9 High Incline Dumbell 3x8-10


Press
3x8-10 RPE 8-9 Chest Press 3x8-10

3x12 RPE 10 Triceps 3x12

3x12 RPE 10 Lateral Raises 3x12


Friday PULL #1 Friday
RPE 8-9 Pullups
1x3 1x6 1x9 1x12 1x3 1x6 1x9 1x12
3x12 RPE 8-9 Machine rows 3x12

3x12 RPE 8-9 Lat pulldowns 3x12


3x12 RPE 8-9 Rear delts 3x12

3x13 RPE 10 Biceps + Forearms 3x13

Saturday LEGS #1 Saturday


5x5 RPE 8-9 Front Squat 5x5

3x12 RPE 8-9 Quads or Hamstring 3x12

3x12 RPE 8-9 Core 3x12


Week 7
UPPERBODY #1 Monday
RPE 8-9 Pullups 3x7 RPE 8-9

60 OHP 3x7 56

RPE 8-9 Strict rows 4x5 RPE 8-9

RPE 8-9 Dips 5x5 RPE 8-9

RPE 8-9 Shrugs 3x10 RPE 8-9

RPE 8-9 Arms+ Lateral Raises 3x12 RPE 8-9

LOWERBODY #1 Tuesday
136 Back Squat 3x7 128

RPE 8-9 Glute Ham Raise 3x10 RPE 8-9

RPE 10 Core 3x10 RPE 10

PUSH #1
Thursday
102 Bench Press 1x3 1x6 1x9 1x12 102

then drop then drop


weight weight
RPE 8-9 Push Press 4x6 RPE 8-9

RPE 8-9 High Incline Dumbell 3x8-10 RPE 8-9


Press
RPE 8-9 Chest Press 3x8-10 RPE 8-9

RPE 10 Triceps 3x12 RPE 10

RPE 10 Lateral Raises 3x12 RPE 10


PULL #1 Friday
RPE 8-9 Pullups RPE 8-9
1x3 1x6 1x9 1x12
RPE 8-9 Machine rows 3x12 RPE 8-9

RPE 8-9 Lat pulldowns 3x12 RPE 8-9


RPE 8-9 Rear delts 3x12 RPE 8-9

RPE 10 Biceps + Forearms 3x13 RPE 10

LEGS #1 Saturday
RPE 8-9 Front Squat 5x5 RPE 8-9

RPE 8-9 Quads or Hamstring 3x12 RPE 8-9

RPE 8-9 Core 3x12 RPE 8-9


Week 8 Week 9
UPPERBODY #1 Monday UPPERBODY #1
Pullups 4x5 RPE 8-9 Pullups

OHP 4x5 60 OHP

Strict rows 4x5 RPE 8-9 Strict rows

Dips 5x5 RPE 8-9 Dips

Shrugs 3x10 RPE 8-9 Shrugs

Arms+ Lateral Raises 3x12 RPE 8-9 Arms+ Lateral


Raises

LOWERBODY #1 Tuesday LOWERBODY #1


Back Squat 4x5 136 Back Squat

Glute Ham Raise 3x10 RPE 8-9 Glute Ham Raise

Core 3x10 RPE 10 Core

PUSH #1 PUSH #1
Thursday
Bench Press 1x3 1x6 1x9 1x12 103 Bench Press

then drop
weight
Push Press 4x6 RPE 8-9 Push Press

High Incline Dumbell 3x8-10 RPE 8-9 High Incline Dumbell


Press Press
Chest Press 3x8-10 RPE 8-9 Chest Press

Triceps 3x12 RPE 10 Triceps

Lateral Raises 3x12 RPE 10 Lateral Raises


PULL #1 Friday PULL #1
Pullups RPE 8-9 Pullups
1x3 1x6 1x9 1x12
Machine rows 3x12 RPE 8-9 Machine rows

Lat pulldowns 3x12 RPE 8-9 Lat pulldowns


Rear delts 3x12 RPE 8-9 Rear delts

Biceps + Forearms 3x13 RPE 10 Biceps + Forearms

LEGS #1 Saturday LEGS #1


Front Squat 5x5 RPE 8-9 Front Squat

Quads or Hamstring 3x12 RPE 8-9 Quads or Hamstring

Core 3x12 RPE 8-9 Core


Monday
5x3 RPE 8-9

5x3 63

4x5 RPE 8-9

5x5 RPE 8-9

3x10 RPE 8-9

3x12 RPE 8-9

Tuesday
5x3 144

3x10 RPE 8-9

3x10 RPE 10

Thursday
1x3 1x6 1x9 1x12 103

then drop
weight
4x6 RPE 8-9

3x8-10 RPE 8-9

3x8-10 RPE 8-9

3x12 RPE 10

3x12 RPE 10
Friday
RPE 8-9
1x3 1x6 1x9 1x12
3x12 RPE 8-9

3x12 RPE 8-9


3x12 RPE 8-9

3x13 RPE 10

Saturday
5x5 RPE 8-9

3x12 RPE 8-9

3x12 RPE 8-9

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