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Drew’s PowerBuilding 4x Split

by drew tice

Program Description

Intermediate power building using powerlifting main lifts and accessory lifts with support training coming from a hypertrophy style meant for those with a work or garage gym who just want to still be able to lift decently heavy while maintaining physique.

Program Overview

  • Level
    Intermediate
  • Goal
    Powerlifting, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    16 weeks
  • Time Per Workout
    60 minutes
  • Created
    May 15, 2025 01:54
  • Last Edited
    Jun 18, 2025 10:20

Summary

Unleash your strength with Drew’s PowerBuilding 4x Split, a comprehensive 16-week program designed for serious lifters looking to build muscle and power. Committing just four days a week, you'll tackle focused workouts that emphasize compound lifts and isolation exercises, ensuring balanced development across all major muscle groups. With a mix of barbell, dumbbell, and machine exercises, this program is perfect for those ready to elevate their training intensity and achieve impressive gains. Get ready to push your limits and redefine your physique!
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4.8 Stars with 10, 000+ Ratings
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
RPE 9
2
Bench Press (Close Grip)
4
10 reps
RPE 8
3
Incline Bench Press (Dumbbell)
4
8 reps
RPE 8
4
Chest Fly (Cable)
4
12 reps
RPE 7
5
Chest Press (Machine)
4
12 reps
RPE 8
6
Tricep Pushdown (Cable)
4
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
RPE 9
2
Bench Press (Close Grip)
4
10 reps
RPE 8
3
Incline Bench Press (Dumbbell)
4
8 reps
RPE 8
4
Chest Fly (Cable)
4
12 reps
RPE 7
5
Chest Press (Machine)
4
12 reps
RPE 8
6
Tricep Pushdown (Cable)
4
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
RPE 9
2
Bench Press (Close Grip)
4
10 reps
RPE 8
3
Incline Bench Press (Dumbbell)
4
8 reps
RPE 8
4
Chest Fly (Cable)
4
12 reps
RPE 7
5
Chest Press (Machine)
4
12 reps
RPE 8
6
Tricep Pushdown (Cable)
4
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
RPE 9
2
Bench Press (Close Grip)
4
10 reps
RPE 8
3
Incline Bench Press (Dumbbell)
4
8 reps
RPE 8
4
Chest Fly (Cable)
4
12 reps
RPE 7
5
Chest Press (Machine)
4
12 reps
RPE 8
6
Tricep Pushdown (Cable)
4
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
RPE 9
2
Bench Press (Close Grip)
4
10 reps
RPE 8
3
Incline Bench Press (Dumbbell)
4
8 reps
RPE 8
4
Chest Fly (Cable)
4
12 reps
RPE 7
5
Chest Press (Machine)
4
12 reps
RPE 8
6
Tricep Pushdown (Cable)
4
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
RPE 9
2
Bench Press (Close Grip)
4
10 reps
RPE 8
3
Incline Bench Press (Dumbbell)
4
8 reps
RPE 8
4
Chest Fly (Cable)
4
12 reps
RPE 7
5
Chest Press (Machine)
4
12 reps
RPE 8
6
Tricep Pushdown (Cable)
4
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
RPE 9
2
Bench Press (Close Grip)
4
10 reps
RPE 8
3
Incline Bench Press (Dumbbell)
4
8 reps
RPE 8
4
Chest Fly (Cable)
4
12 reps
RPE 7
5
Chest Press (Machine)
4
12 reps
RPE 8
6
Tricep Pushdown (Cable)
4
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
RPE 9
2
Bench Press (Close Grip)
4
10 reps
RPE 8
3
Incline Bench Press (Dumbbell)
4
8 reps
RPE 8
4
Chest Fly (Cable)
4
12 reps
RPE 7
5
Chest Press (Machine)
4
12 reps
RPE 8
6
Tricep Pushdown (Cable)
4
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
RPE 9
2
Bench Press (Close Grip)
4
10 reps
RPE 8
3
Incline Bench Press (Dumbbell)
4
8 reps
RPE 8
4
Chest Fly (Cable)
4
12 reps
RPE 7
5
Chest Press (Machine)
4
12 reps
RPE 8
6
Tricep Pushdown (Cable)
4
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
RPE 9
2
Bench Press (Close Grip)
4
10 reps
RPE 8
3
Incline Bench Press (Dumbbell)
4
8 reps
RPE 8
4
Chest Fly (Cable)
4
12 reps
RPE 7
5
Chest Press (Machine)
4
12 reps
RPE 8
6
Tricep Pushdown (Cable)
4
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
RPE 9
2
Bench Press (Close Grip)
4
10 reps
RPE 8
3
Incline Bench Press (Dumbbell)
4
8 reps
RPE 8
4
Chest Fly (Cable)
4
12 reps
RPE 7
5
Chest Press (Machine)
4
12 reps
RPE 8
6
Tricep Pushdown (Cable)
4
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
RPE 9
2
Bench Press (Close Grip)
4
10 reps
RPE 8
3
Incline Bench Press (Dumbbell)
4
8 reps
RPE 8
4
Chest Fly (Cable)
4
12 reps
RPE 7
5
Chest Press (Machine)
4
12 reps
RPE 8
6
Tricep Pushdown (Cable)
4
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
RPE 9
2
Bench Press (Close Grip)
4
10 reps
RPE 8
3
Incline Bench Press (Dumbbell)
4
8 reps
RPE 8
4
Chest Fly (Cable)
4
12 reps
RPE 7
5
Chest Press (Machine)
4
12 reps
RPE 8
6
Tricep Pushdown (Cable)
4
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
RPE 9
2
Bench Press (Close Grip)
4
10 reps
RPE 8
3
Incline Bench Press (Dumbbell)
4
8 reps
RPE 8
4
Chest Fly (Cable)
4
12 reps
RPE 7
5
Chest Press (Machine)
4
12 reps
RPE 8
6
Tricep Pushdown (Cable)
4
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
RPE 9
2
Bench Press (Close Grip)
4
10 reps
RPE 8
3
Incline Bench Press (Dumbbell)
4
8 reps
RPE 8
4
Chest Fly (Cable)
4
12 reps
RPE 7
5
Chest Press (Machine)
4
12 reps
RPE 8
6
Tricep Pushdown (Cable)
4
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
RPE 9
2
Bench Press (Close Grip)
4
10 reps
RPE 8
3
Incline Bench Press (Dumbbell)
4
8 reps
RPE 8
4
Chest Fly (Cable)
4
12 reps
RPE 7
5
Chest Press (Machine)
4
12 reps
RPE 8
6
Tricep Pushdown (Cable)
4
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
5 reps
RPE 9
2
Back Extension
4
10 reps
RPE 8
3
Single Arm Row (Dumbbell)
4
8 reps
RPE 8
4
Lat Pulldown
4
10 reps
RPE 8
5
Chest Supported Row (Machine)
4
6 reps
RPE 9
6
Straight Arm Pulldown
4
10 reps
RPE 8
7
Hammer Curl
4
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
5 reps
RPE 9
2
Back Extension
4
10 reps
RPE 8
3
Single Arm Row (Dumbbell)
4
8 reps
RPE 8
4
Lat Pulldown
4
10 reps
RPE 8
5
Chest Supported Row (Machine)
4
6 reps
RPE 9
6
Straight Arm Pulldown
4
10 reps
RPE 8
7
Hammer Curl
4
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
5 reps
RPE 9
2
Back Extension
4
10 reps
RPE 8
3
Single Arm Row (Dumbbell)
4
8 reps
RPE 8
4
Lat Pulldown
4
10 reps
RPE 8
5
Chest Supported Row (Machine)
4
6 reps
RPE 9
6
Straight Arm Pulldown
4
10 reps
RPE 8
7
Hammer Curl
4
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
5 reps
RPE 9
2
Back Extension
4
10 reps
RPE 8
3
Single Arm Row (Dumbbell)
4
8 reps
RPE 8
4
Lat Pulldown
4
10 reps
RPE 8
5
Chest Supported Row (Machine)
4
6 reps
RPE 9
6
Straight Arm Pulldown
4
10 reps
RPE 8
7
Hammer Curl
4
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
5 reps
RPE 9
2
Back Extension
4
10 reps
RPE 8
3
Single Arm Row (Dumbbell)
4
8 reps
RPE 8
4
Lat Pulldown
4
10 reps
RPE 8
5
Chest Supported Row (Machine)
4
6 reps
RPE 9
6
Straight Arm Pulldown
4
10 reps
RPE 8
7
Hammer Curl
4
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
5 reps
RPE 9
2
Back Extension
4
10 reps
RPE 8
3
Single Arm Row (Dumbbell)
4
8 reps
RPE 8
4
Lat Pulldown
4
10 reps
RPE 8
5
Chest Supported Row (Machine)
4
6 reps
RPE 9
6
Straight Arm Pulldown
4
10 reps
RPE 8
7
Hammer Curl
4
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
5 reps
RPE 9
2
Back Extension
4
10 reps
RPE 8
3
Single Arm Row (Dumbbell)
4
8 reps
RPE 8
4
Lat Pulldown
4
10 reps
RPE 8
5
Chest Supported Row (Machine)
4
6 reps
RPE 9
6
Straight Arm Pulldown
4
10 reps
RPE 8
7
Hammer Curl
4
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
5 reps
RPE 9
2
Back Extension
4
10 reps
RPE 8
3
Single Arm Row (Dumbbell)
4
8 reps
RPE 8
4
Lat Pulldown
4
10 reps
RPE 8
5
Chest Supported Row (Machine)
4
6 reps
RPE 9
6
Straight Arm Pulldown
4
10 reps
RPE 8
7
Hammer Curl
4
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
5 reps
RPE 9
2
Back Extension
4
10 reps
RPE 8
3
Single Arm Row (Dumbbell)
4
8 reps
RPE 8
4
Lat Pulldown
4
10 reps
RPE 8
5
Chest Supported Row (Machine)
4
6 reps
RPE 9
6
Straight Arm Pulldown
4
10 reps
RPE 8
7
Hammer Curl
4
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
5 reps
RPE 9
2
Back Extension
4
10 reps
RPE 8
3
Single Arm Row (Dumbbell)
4
8 reps
RPE 8
4
Lat Pulldown
4
10 reps
RPE 8
5
Chest Supported Row (Machine)
4
6 reps
RPE 9
6
Straight Arm Pulldown
4
10 reps
RPE 8
7
Hammer Curl
4
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
5 reps
RPE 9
2
Back Extension
4
10 reps
RPE 8
3
Single Arm Row (Dumbbell)
4
8 reps
RPE 8
4
Lat Pulldown
4
10 reps
RPE 8
5
Chest Supported Row (Machine)
4
6 reps
RPE 9
6
Straight Arm Pulldown
4
10 reps
RPE 8
7
Hammer Curl
4
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
5 reps
RPE 9
2
Back Extension
4
10 reps
RPE 8
3
Single Arm Row (Dumbbell)
4
8 reps
RPE 8
4
Lat Pulldown
4
10 reps
RPE 8
5
Chest Supported Row (Machine)
4
6 reps
RPE 9
6
Straight Arm Pulldown
4
10 reps
RPE 8
7
Hammer Curl
4
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
5 reps
RPE 9
2
Back Extension
4
10 reps
RPE 8
3
Single Arm Row (Dumbbell)
4
8 reps
RPE 8
4
Lat Pulldown
4
10 reps
RPE 8
5
Chest Supported Row (Machine)
4
6 reps
RPE 9
6
Straight Arm Pulldown
4
10 reps
RPE 8
7
Hammer Curl
4
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
5 reps
RPE 9
2
Back Extension
4
10 reps
RPE 8
3
Single Arm Row (Dumbbell)
4
8 reps
RPE 8
4
Lat Pulldown
4
10 reps
RPE 8
5
Chest Supported Row (Machine)
4
6 reps
RPE 9
6
Straight Arm Pulldown
4
10 reps
RPE 8
7
Hammer Curl
4
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
5 reps
RPE 9
2
Back Extension
4
10 reps
RPE 8
3
Single Arm Row (Dumbbell)
4
8 reps
RPE 8
4
Lat Pulldown
4
10 reps
RPE 8
5
Chest Supported Row (Machine)
4
6 reps
RPE 9
6
Straight Arm Pulldown
4
10 reps
RPE 8
7
Hammer Curl
4
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
5 reps
RPE 9
2
Back Extension
4
10 reps
RPE 8
3
Single Arm Row (Dumbbell)
4
8 reps
RPE 8
4
Lat Pulldown
4
10 reps
RPE 8
5
Chest Supported Row (Machine)
4
6 reps
RPE 9
6
Straight Arm Pulldown
4
10 reps
RPE 8
7
Hammer Curl
4
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
RPE 9
2
Leg Press (45 Degrees)
4
10 reps
RPE 9
3
Single Leg Press
4
10 reps
RPE 8
4
Leg Extension
4
12 reps
RPE 9
5
Leg Curl
4
10 reps
RPE 9
6
Lunge (Dumbbell)
4
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
RPE 9
2
Leg Press (45 Degrees)
4
10 reps
RPE 9
3
Single Leg Press
4
10 reps
RPE 8
4
Leg Extension
4
12 reps
RPE 9
5
Leg Curl
4
10 reps
RPE 9
6
Lunge (Dumbbell)
4
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
RPE 9
2
Leg Press (45 Degrees)
4
10 reps
RPE 9
3
Single Leg Press
4
10 reps
RPE 8
4
Leg Extension
4
12 reps
RPE 9
5
Leg Curl
4
10 reps
RPE 9
6
Lunge (Dumbbell)
4
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
RPE 9
2
Leg Press (45 Degrees)
4
10 reps
RPE 9
3
Single Leg Press
4
10 reps
RPE 8
4
Leg Extension
4
12 reps
RPE 9
5
Leg Curl
4
10 reps
RPE 9
6
Lunge (Dumbbell)
4
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
RPE 9
2
Leg Press (45 Degrees)
4
10 reps
RPE 9
3
Single Leg Press
4
10 reps
RPE 8
4
Leg Extension
4
12 reps
RPE 9
5
Leg Curl
4
10 reps
RPE 9
6
Lunge (Dumbbell)
4
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
RPE 9
2
Leg Press (45 Degrees)
4
10 reps
RPE 9
3
Single Leg Press
4
10 reps
RPE 8
4
Leg Extension
4
12 reps
RPE 9
5
Leg Curl
4
10 reps
RPE 9
6
Lunge (Dumbbell)
4
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
RPE 9
2
Leg Press (45 Degrees)
4
10 reps
RPE 9
3
Single Leg Press
4
10 reps
RPE 8
4
Leg Extension
4
12 reps
RPE 9
5
Leg Curl
4
10 reps
RPE 9
6
Lunge (Dumbbell)
4
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
RPE 9
2
Leg Press (45 Degrees)
4
10 reps
RPE 9
3
Single Leg Press
4
10 reps
RPE 8
4
Leg Extension
4
12 reps
RPE 9
5
Leg Curl
4
10 reps
RPE 9
6
Lunge (Dumbbell)
4
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
RPE 9
2
Leg Press (45 Degrees)
4
10 reps
RPE 9
3
Single Leg Press
4
10 reps
RPE 8
4
Leg Extension
4
12 reps
RPE 9
5
Leg Curl
4
10 reps
RPE 9
6
Lunge (Dumbbell)
4
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
RPE 9
2
Leg Press (45 Degrees)
4
10 reps
RPE 9
3
Single Leg Press
4
10 reps
RPE 8
4
Leg Extension
4
12 reps
RPE 9
5
Leg Curl
4
10 reps
RPE 9
6
Lunge (Dumbbell)
4
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
RPE 9
2
Leg Press (45 Degrees)
4
10 reps
RPE 9
3
Single Leg Press
4
10 reps
RPE 8
4
Leg Extension
4
12 reps
RPE 9
5
Leg Curl
4
10 reps
RPE 9
6
Lunge (Dumbbell)
4
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
RPE 9
2
Leg Press (45 Degrees)
4
10 reps
RPE 9
3
Single Leg Press
4
10 reps
RPE 8
4
Leg Extension
4
12 reps
RPE 9
5
Leg Curl
4
10 reps
RPE 9
6
Lunge (Dumbbell)
4
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
RPE 9
2
Leg Press (45 Degrees)
4
10 reps
RPE 9
3
Single Leg Press
4
10 reps
RPE 8
4
Leg Extension
4
12 reps
RPE 9
5
Leg Curl
4
10 reps
RPE 9
6
Lunge (Dumbbell)
4
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
RPE 9
2
Leg Press (45 Degrees)
4
10 reps
RPE 9
3
Single Leg Press
4
10 reps
RPE 8
4
Leg Extension
4
12 reps
RPE 9
5
Leg Curl
4
10 reps
RPE 9
6
Lunge (Dumbbell)
4
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
RPE 9
2
Leg Press (45 Degrees)
4
10 reps
RPE 9
3
Single Leg Press
4
10 reps
RPE 8
4
Leg Extension
4
12 reps
RPE 9
5
Leg Curl
4
10 reps
RPE 9
6
Lunge (Dumbbell)
4
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
RPE 9
2
Leg Press (45 Degrees)
4
10 reps
RPE 9
3
Single Leg Press
4
10 reps
RPE 8
4
Leg Extension
4
12 reps
RPE 9
5
Leg Curl
4
10 reps
RPE 9
6
Lunge (Dumbbell)
4
8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Arnold Press
4
8 reps
RPE 9
2
Seated Shoulder Press (Dumbbell)
4
8 reps
RPE 8
3
Lateral Raise (Dumbbell)
4
8 reps
RPE 8
4
Front Raise
4
8 reps
RPE 8
5
Tricep Extension (Cable)
4
12 reps
RPE 8
6
Tricep Rope Push Down (Cable)
4
12 reps
RPE 8
7
Bicep Curl (Dumbbell)
4
10 reps
RPE 8
8
Bicep Curl (Cable)
4
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Arnold Press
4
8 reps
RPE 9
2
Seated Shoulder Press (Dumbbell)
4
8 reps
RPE 8
3
Lateral Raise (Dumbbell)
4
8 reps
RPE 8
4
Front Raise
4
8 reps
RPE 8
5
Tricep Extension (Cable)
4
12 reps
RPE 8
6
Tricep Rope Push Down (Cable)
4
12 reps
RPE 8
7
Bicep Curl (Dumbbell)
4
10 reps
RPE 8
8
Bicep Curl (Cable)
4
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Arnold Press
4
8 reps
RPE 9
2
Seated Shoulder Press (Dumbbell)
4
8 reps
RPE 8
3
Lateral Raise (Dumbbell)
4
8 reps
RPE 8
4
Front Raise
4
8 reps
RPE 8
5
Tricep Extension (Cable)
4
12 reps
RPE 8
6
Tricep Rope Push Down (Cable)
4
12 reps
RPE 8
7
Bicep Curl (Dumbbell)
4
10 reps
RPE 8
8
Bicep Curl (Cable)
4
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Arnold Press
4
8 reps
RPE 9
2
Seated Shoulder Press (Dumbbell)
4
8 reps
RPE 8
3
Lateral Raise (Dumbbell)
4
8 reps
RPE 8
4
Front Raise
4
8 reps
RPE 8
5
Tricep Extension (Cable)
4
12 reps
RPE 8
6
Tricep Rope Push Down (Cable)
4
12 reps
RPE 8
7
Bicep Curl (Dumbbell)
4
10 reps
RPE 8
8
Bicep Curl (Cable)
4
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Arnold Press
4
8 reps
RPE 9
2
Seated Shoulder Press (Dumbbell)
4
8 reps
RPE 8
3
Lateral Raise (Dumbbell)
4
8 reps
RPE 8
4
Front Raise
4
8 reps
RPE 8
5
Tricep Extension (Cable)
4
12 reps
RPE 8
6
Tricep Rope Push Down (Cable)
4
12 reps
RPE 8
7
Bicep Curl (Dumbbell)
4
10 reps
RPE 8
8
Bicep Curl (Cable)
4
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Arnold Press
4
8 reps
RPE 9
2
Seated Shoulder Press (Dumbbell)
4
8 reps
RPE 8
3
Lateral Raise (Dumbbell)
4
8 reps
RPE 8
4
Front Raise
4
8 reps
RPE 8
5
Tricep Extension (Cable)
4
12 reps
RPE 8
6
Tricep Rope Push Down (Cable)
4
12 reps
RPE 8
7
Bicep Curl (Dumbbell)
4
10 reps
RPE 8
8
Bicep Curl (Cable)
4
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Arnold Press
4
8 reps
RPE 9
2
Seated Shoulder Press (Dumbbell)
4
8 reps
RPE 8
3
Lateral Raise (Dumbbell)
4
8 reps
RPE 8
4
Front Raise
4
8 reps
RPE 8
5
Tricep Extension (Cable)
4
12 reps
RPE 8
6
Tricep Rope Push Down (Cable)
4
12 reps
RPE 8
7
Bicep Curl (Dumbbell)
4
10 reps
RPE 8
8
Bicep Curl (Cable)
4
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Arnold Press
4
8 reps
RPE 9
2
Seated Shoulder Press (Dumbbell)
4
8 reps
RPE 8
3
Lateral Raise (Dumbbell)
4
8 reps
RPE 8
4
Front Raise
4
8 reps
RPE 8
5
Tricep Extension (Cable)
4
12 reps
RPE 8
6
Tricep Rope Push Down (Cable)
4
12 reps
RPE 8
7
Bicep Curl (Dumbbell)
4
10 reps
RPE 8
8
Bicep Curl (Cable)
4
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Arnold Press
4
8 reps
RPE 9
2
Seated Shoulder Press (Dumbbell)
4
8 reps
RPE 8
3
Lateral Raise (Dumbbell)
4
8 reps
RPE 8
4
Front Raise
4
8 reps
RPE 8
5
Tricep Extension (Cable)
4
12 reps
RPE 8
6
Tricep Rope Push Down (Cable)
4
12 reps
RPE 8
7
Bicep Curl (Dumbbell)
4
10 reps
RPE 8
8
Bicep Curl (Cable)
4
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Arnold Press
4
8 reps
RPE 9
2
Seated Shoulder Press (Dumbbell)
4
8 reps
RPE 8
3
Lateral Raise (Dumbbell)
4
8 reps
RPE 8
4
Front Raise
4
8 reps
RPE 8
5
Tricep Extension (Cable)
4
12 reps
RPE 8
6
Tricep Rope Push Down (Cable)
4
12 reps
RPE 8
7
Bicep Curl (Dumbbell)
4
10 reps
RPE 8
8
Bicep Curl (Cable)
4
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Arnold Press
4
8 reps
RPE 9
2
Seated Shoulder Press (Dumbbell)
4
8 reps
RPE 8
3
Lateral Raise (Dumbbell)
4
8 reps
RPE 8
4
Front Raise
4
8 reps
RPE 8
5
Tricep Extension (Cable)
4
12 reps
RPE 8
6
Tricep Rope Push Down (Cable)
4
12 reps
RPE 8
7
Bicep Curl (Dumbbell)
4
10 reps
RPE 8
8
Bicep Curl (Cable)
4
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Arnold Press
4
8 reps
RPE 9
2
Seated Shoulder Press (Dumbbell)
4
8 reps
RPE 8
3
Lateral Raise (Dumbbell)
4
8 reps
RPE 8
4
Front Raise
4
8 reps
RPE 8
5
Tricep Extension (Cable)
4
12 reps
RPE 8
6
Tricep Rope Push Down (Cable)
4
12 reps
RPE 8
7
Bicep Curl (Dumbbell)
4
10 reps
RPE 8
8
Bicep Curl (Cable)
4
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Arnold Press
4
8 reps
RPE 9
2
Seated Shoulder Press (Dumbbell)
4
8 reps
RPE 8
3
Lateral Raise (Dumbbell)
4
8 reps
RPE 8
4
Front Raise
4
8 reps
RPE 8
5
Tricep Extension (Cable)
4
12 reps
RPE 8
6
Tricep Rope Push Down (Cable)
4
12 reps
RPE 8
7
Bicep Curl (Dumbbell)
4
10 reps
RPE 8
8
Bicep Curl (Cable)
4
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Arnold Press
4
8 reps
RPE 9
2
Seated Shoulder Press (Dumbbell)
4
8 reps
RPE 8
3
Lateral Raise (Dumbbell)
4
8 reps
RPE 8
4
Front Raise
4
8 reps
RPE 8
5
Tricep Extension (Cable)
4
12 reps
RPE 8
6
Tricep Rope Push Down (Cable)
4
12 reps
RPE 8
7
Bicep Curl (Dumbbell)
4
10 reps
RPE 8
8
Bicep Curl (Cable)
4
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Arnold Press
4
8 reps
RPE 9
2
Seated Shoulder Press (Dumbbell)
4
8 reps
RPE 8
3
Lateral Raise (Dumbbell)
4
8 reps
RPE 8
4
Front Raise
4
8 reps
RPE 8
5
Tricep Extension (Cable)
4
12 reps
RPE 8
6
Tricep Rope Push Down (Cable)
4
12 reps
RPE 8
7
Bicep Curl (Dumbbell)
4
10 reps
RPE 8
8
Bicep Curl (Cable)
4
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Arnold Press
4
8 reps
RPE 9
2
Seated Shoulder Press (Dumbbell)
4
8 reps
RPE 8
3
Lateral Raise (Dumbbell)
4
8 reps
RPE 8
4
Front Raise
4
8 reps
RPE 8
5
Tricep Extension (Cable)
4
12 reps
RPE 8
6
Tricep Rope Push Down (Cable)
4
12 reps
RPE 8
7
Bicep Curl (Dumbbell)
4
10 reps
RPE 8
8
Bicep Curl (Cable)
4
10 reps
RPE 8
Week 1
1 / 16 Weeks
Day 1
1
Bench Press (Barbell)
4 Sets
5 Reps
@9
2
Bench Press (Close Grip)
4 Sets
10 Reps
@8
3
Incline Bench Press (Dumbbell)
4 Sets
8 Reps
@8
4
Chest Fly (Cable)
4 Sets
12 Reps
@7
5
Chest Press (Machine)
4 Sets
12 Reps
@8
6
Tricep Pushdown (Cable)
4 Sets
10 Reps
@8
Day 2
1
Romanian Deadlift (Barbell)
4 Sets
5 Reps
@9
2
Back Extension
4 Sets
10 Reps
@8
3
Single Arm Row (Dumbbell)
4 Sets
8 Reps
@8
4
Lat Pulldown
4 Sets
10 Reps
@8
5
Chest Supported Row (Machine)
4 Sets
6 Reps
@9
6
Straight Arm Pulldown
4 Sets
10 Reps
@8
7
Hammer Curl
4 Sets
10 Reps
@8
Day 3
1
Squat (Barbell)
4 Sets
5 Reps
@9
2
Leg Press (45 Degrees)
4 Sets
10 Reps
@9
3
Single Leg Press
4 Sets
10 Reps
@8
4
Leg Extension
4 Sets
12 Reps
@9
5
Leg Curl
4 Sets
10 Reps
@9
6
Lunge (Dumbbell)
4 Sets
8 Reps
@8
Day 4
1
Arnold Press
4 Sets
8 Reps
@9
2
Seated Shoulder Press (Dumbbell)
4 Sets
8 Reps
@8
3
Lateral Raise (Dumbbell)
4 Sets
8 Reps
@8
4
Front Raise
4 Sets
8 Reps
@8
5
Tricep Extension (Cable)
4 Sets
12 Reps
@8
6
Tricep Rope Push Down (Cable)
4 Sets
12 Reps
@8
7
Bicep Curl (Dumbbell)
4 Sets
10 Reps
@8
8
Bicep Curl (Cable)
4 Sets
10 Reps
@8