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Bulking 4 Day U.L.P.P.

by Coach Pav
2 athletes joined

Program Description

compound lift based bulking plan. Aim to add 5lbs every week on compounds

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding, Powerbuilding, Powerlifting
  • Equipment
    Full Gym
  • Program Length
    18 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jun 01, 2025 02:23
  • Last Edited
    Jun 21, 2025 05:16

Summary

Unlock your muscle-building potential with the Bulking 4 Day U.L.P.P. program! Over 18 weeks, this structured plan targets all major muscle groups through a balanced split of upper, push, and pull workouts, ensuring comprehensive strength development. Each session features a mix of barbell, dumbbell, and machine exercises, designed to push your limits and maximize hypertrophy. Commit to just four days a week in the gym, and watch as your physique transforms with dedication and hard work!
Muscle Engagement
Front
Back
MuscleSet
Triceps
11.9%
Front Delts
11.1%
Upper Back
9.1%
Hamstrings
8.4%
Quadriceps
8.4%
Glutes
8.1%
Chest
7.4%
Lats
6.9%
Middle Delts
5.9%
Biceps
4.9%
Rear Delts
3.7%
Abs
3.5%
Forearms
2.7%
Adductors
2.7%
Lower Back
2.2%
Calves
1.5%
Abductors
1.5%
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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
Bench Press (Barbell)
5
5 reps
-
2
Barbell Row
5
5 reps
-
3
Seated Overhead Press (Barbell)
3
8 reps
-
4
Lat Pulldown
3
10 reps
-
5
Incline Bench Press (Dumbbell)
3
10 reps
-
6
Face Pull
3
15 reps
-
7
Lateral Raise (Dumbbell)
3
15 reps
-
8
Bicep Curl (Dumbbell)
2
12 reps
-
9
Tricep Pushdown (Cable)
2
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
-
2
Barbell Row
5
5 reps
-
3
Seated Overhead Press (Barbell)
3
8 reps
-
4
Lat Pulldown
3
10 reps
-
5
Incline Bench Press (Dumbbell)
3
10 reps
-
6
Face Pull
3
15 reps
-
7
Lateral Raise (Dumbbell)
3
15 reps
-
8
Bicep Curl (Dumbbell)
2
12 reps
-
9
Tricep Pushdown (Cable)
2
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
-
2
Barbell Row
5
5 reps
-
3
Seated Overhead Press (Barbell)
3
8 reps
-
4
Lat Pulldown
3
10 reps
-
5
Incline Bench Press (Dumbbell)
3
10 reps
-
6
Face Pull
3
15 reps
-
7
Lateral Raise (Dumbbell)
3
15 reps
-
8
Bicep Curl (Dumbbell)
2
12 reps
-
9
Tricep Pushdown (Cable)
2
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
-
2
Barbell Row
5
5 reps
-
3
Seated Overhead Press (Barbell)
3
8 reps
-
4
Lat Pulldown
3
10 reps
-
5
Incline Bench Press (Dumbbell)
3
10 reps
-
6
Face Pull
3
15 reps
-
7
Lateral Raise (Dumbbell)
3
15 reps
-
8
Bicep Curl (Dumbbell)
2
12 reps
-
9
Tricep Pushdown (Cable)
2
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
-
2
Barbell Row
5
5 reps
-
3
Seated Overhead Press (Barbell)
3
8 reps
-
4
Lat Pulldown
3
10 reps
-
5
Incline Bench Press (Dumbbell)
3
10 reps
-
6
Face Pull
3
15 reps
-
7
Lateral Raise (Dumbbell)
3
15 reps
-
8
Bicep Curl (Dumbbell)
2
12 reps
-
9
Tricep Pushdown (Cable)
2
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
-
2
Barbell Row
5
5 reps
-
3
Seated Overhead Press (Barbell)
3
8 reps
-
4
Lat Pulldown
3
10 reps
-
5
Incline Bench Press (Dumbbell)
3
10 reps
-
6
Face Pull
3
15 reps
-
7
Lateral Raise (Dumbbell)
3
15 reps
-
8
Bicep Curl (Dumbbell)
2
12 reps
-
9
Tricep Pushdown (Cable)
2
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
-
2
Barbell Row
5
5 reps
-
3
Seated Overhead Press (Barbell)
3
8 reps
-
4
Lat Pulldown
3
10 reps
-
5
Incline Bench Press (Dumbbell)
3
10 reps
-
6
Face Pull
3
15 reps
-
7
Lateral Raise (Dumbbell)
3
15 reps
-
8
Bicep Curl (Dumbbell)
2
12 reps
-
9
Tricep Pushdown (Cable)
2
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
-
2
Barbell Row
5
5 reps
-
3
Seated Overhead Press (Barbell)
3
8 reps
-
4
Lat Pulldown
3
10 reps
-
5
Incline Bench Press (Dumbbell)
3
10 reps
-
6
Face Pull
3
15 reps
-
7
Lateral Raise (Dumbbell)
3
15 reps
-
8
Bicep Curl (Dumbbell)
2
12 reps
-
9
Tricep Pushdown (Cable)
2
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
-
2
Barbell Row
5
5 reps
-
3
Seated Overhead Press (Barbell)
3
8 reps
-
4
Lat Pulldown
3
10 reps
-
5
Incline Bench Press (Dumbbell)
3
10 reps
-
6
Face Pull
3
15 reps
-
7
Lateral Raise (Dumbbell)
3
15 reps
-
8
Bicep Curl (Dumbbell)
2
12 reps
-
9
Tricep Pushdown (Cable)
2
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
-
2
Barbell Row
5
5 reps
-
3
Seated Overhead Press (Barbell)
3
8 reps
-
4
Lat Pulldown
3
10 reps
-
5
Incline Bench Press (Dumbbell)
3
10 reps
-
6
Face Pull
3
15 reps
-
7
Lateral Raise (Dumbbell)
3
15 reps
-
8
Bicep Curl (Dumbbell)
2
12 reps
-
9
Tricep Pushdown (Cable)
2
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
-
2
Barbell Row
5
5 reps
-
3
Seated Overhead Press (Barbell)
3
8 reps
-
4
Lat Pulldown
3
10 reps
-
5
Incline Bench Press (Dumbbell)
3
10 reps
-
6
Face Pull
3
15 reps
-
7
Lateral Raise (Dumbbell)
3
15 reps
-
8
Bicep Curl (Dumbbell)
2
12 reps
-
9
Tricep Pushdown (Cable)
2
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
-
2
Barbell Row
5
5 reps
-
3
Seated Overhead Press (Barbell)
3
8 reps
-
4
Lat Pulldown
3
10 reps
-
5
Incline Bench Press (Dumbbell)
3
10 reps
-
6
Face Pull
3
15 reps
-
7
Lateral Raise (Dumbbell)
3
15 reps
-
8
Bicep Curl (Dumbbell)
2
12 reps
-
9
Tricep Pushdown (Cable)
2
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
-
2
Barbell Row
5
5 reps
-
3
Seated Overhead Press (Barbell)
3
8 reps
-
4
Lat Pulldown
3
10 reps
-
5
Incline Bench Press (Dumbbell)
3
10 reps
-
6
Face Pull
3
15 reps
-
7
Lateral Raise (Dumbbell)
3
15 reps
-
8
Bicep Curl (Dumbbell)
2
12 reps
-
9
Tricep Pushdown (Cable)
2
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
-
2
Barbell Row
5
5 reps
-
3
Seated Overhead Press (Barbell)
3
8 reps
-
4
Lat Pulldown
3
10 reps
-
5
Incline Bench Press (Dumbbell)
3
10 reps
-
6
Face Pull
3
15 reps
-
7
Lateral Raise (Dumbbell)
3
15 reps
-
8
Bicep Curl (Dumbbell)
2
12 reps
-
9
Tricep Pushdown (Cable)
2
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
-
2
Barbell Row
5
5 reps
-
3
Seated Overhead Press (Barbell)
3
8 reps
-
4
Lat Pulldown
3
10 reps
-
5
Incline Bench Press (Dumbbell)
3
10 reps
-
6
Face Pull
3
15 reps
-
7
Lateral Raise (Dumbbell)
3
15 reps
-
8
Bicep Curl (Dumbbell)
2
12 reps
-
9
Tricep Pushdown (Cable)
2
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
-
2
Barbell Row
5
5 reps
-
3
Seated Overhead Press (Barbell)
3
8 reps
-
4
Lat Pulldown
3
10 reps
-
5
Incline Bench Press (Dumbbell)
3
10 reps
-
6
Face Pull
3
15 reps
-
7
Lateral Raise (Dumbbell)
3
15 reps
-
8
Bicep Curl (Dumbbell)
2
12 reps
-
9
Tricep Pushdown (Cable)
2
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
-
2
Barbell Row
5
5 reps
-
3
Seated Overhead Press (Barbell)
3
8 reps
-
4
Lat Pulldown
3
10 reps
-
5
Incline Bench Press (Dumbbell)
3
10 reps
-
6
Face Pull
3
15 reps
-
7
Lateral Raise (Dumbbell)
3
15 reps
-
8
Bicep Curl (Dumbbell)
2
12 reps
-
9
Tricep Pushdown (Cable)
2
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
-
2
Barbell Row
5
5 reps
-
3
Seated Overhead Press (Barbell)
3
8 reps
-
4
Lat Pulldown
3
10 reps
-
5
Incline Bench Press (Dumbbell)
3
10 reps
-
6
Face Pull
3
15 reps
-
7
Lateral Raise (Dumbbell)
3
15 reps
-
8
Bicep Curl (Dumbbell)
2
12 reps
-
9
Tricep Pushdown (Cable)
2
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Romanian Deadlift (Barbell)
5
5 reps
-
3
Leg Extension
3
12 reps
-
4
Leg Curl
3
12 reps
-
5
Standing Calf Raise
3
15 reps
-
6
Hip Adductor (Machine)
3
12 reps
-
7
Hip Abductor (Machine)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Romanian Deadlift (Barbell)
5
5 reps
-
3
Leg Extension
3
12 reps
-
4
Leg Curl
3
12 reps
-
5
Standing Calf Raise
3
15 reps
-
6
Hip Adductor (Machine)
3
12 reps
-
7
Hip Abductor (Machine)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Romanian Deadlift (Barbell)
5
5 reps
-
3
Leg Extension
3
12 reps
-
4
Leg Curl
3
12 reps
-
5
Standing Calf Raise
3
15 reps
-
6
Hip Adductor (Machine)
3
12 reps
-
7
Hip Abductor (Machine)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Romanian Deadlift (Barbell)
5
5 reps
-
3
Leg Extension
3
12 reps
-
4
Leg Curl
3
12 reps
-
5
Standing Calf Raise
3
15 reps
-
6
Hip Adductor (Machine)
3
12 reps
-
7
Hip Abductor (Machine)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Romanian Deadlift (Barbell)
5
5 reps
-
3
Leg Extension
3
12 reps
-
4
Leg Curl
3
12 reps
-
5
Standing Calf Raise
3
15 reps
-
6
Hip Adductor (Machine)
3
12 reps
-
7
Hip Abductor (Machine)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Romanian Deadlift (Barbell)
5
5 reps
-
3
Leg Extension
3
12 reps
-
4
Leg Curl
3
12 reps
-
5
Standing Calf Raise
3
15 reps
-
6
Hip Adductor (Machine)
3
12 reps
-
7
Hip Abductor (Machine)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Romanian Deadlift (Barbell)
5
5 reps
-
3
Leg Extension
3
12 reps
-
4
Leg Curl
3
12 reps
-
5
Standing Calf Raise
3
15 reps
-
6
Hip Adductor (Machine)
3
12 reps
-
7
Hip Abductor (Machine)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Romanian Deadlift (Barbell)
5
5 reps
-
3
Leg Extension
3
12 reps
-
4
Leg Curl
3
12 reps
-
5
Standing Calf Raise
3
15 reps
-
6
Hip Adductor (Machine)
3
12 reps
-
7
Hip Abductor (Machine)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Romanian Deadlift (Barbell)
5
5 reps
-
3
Leg Extension
3
12 reps
-
4
Leg Curl
3
12 reps
-
5
Standing Calf Raise
3
15 reps
-
6
Hip Adductor (Machine)
3
12 reps
-
7
Hip Abductor (Machine)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Romanian Deadlift (Barbell)
5
5 reps
-
3
Leg Extension
3
12 reps
-
4
Leg Curl
3
12 reps
-
5
Standing Calf Raise
3
15 reps
-
6
Hip Adductor (Machine)
3
12 reps
-
7
Hip Abductor (Machine)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Romanian Deadlift (Barbell)
5
5 reps
-
3
Leg Extension
3
12 reps
-
4
Leg Curl
3
12 reps
-
5
Standing Calf Raise
3
15 reps
-
6
Hip Adductor (Machine)
3
12 reps
-
7
Hip Abductor (Machine)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Romanian Deadlift (Barbell)
5
5 reps
-
3
Leg Extension
3
12 reps
-
4
Leg Curl
3
12 reps
-
5
Standing Calf Raise
3
15 reps
-
6
Hip Adductor (Machine)
3
12 reps
-
7
Hip Abductor (Machine)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Romanian Deadlift (Barbell)
5
5 reps
-
3
Leg Extension
3
12 reps
-
4
Leg Curl
3
12 reps
-
5
Standing Calf Raise
3
15 reps
-
6
Hip Adductor (Machine)
3
12 reps
-
7
Hip Abductor (Machine)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Romanian Deadlift (Barbell)
5
5 reps
-
3
Leg Extension
3
12 reps
-
4
Leg Curl
3
12 reps
-
5
Standing Calf Raise
3
15 reps
-
6
Hip Adductor (Machine)
3
12 reps
-
7
Hip Abductor (Machine)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Romanian Deadlift (Barbell)
5
5 reps
-
3
Leg Extension
3
12 reps
-
4
Leg Curl
3
12 reps
-
5
Standing Calf Raise
3
15 reps
-
6
Hip Adductor (Machine)
3
12 reps
-
7
Hip Abductor (Machine)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Romanian Deadlift (Barbell)
5
5 reps
-
3
Leg Extension
3
12 reps
-
4
Leg Curl
3
12 reps
-
5
Standing Calf Raise
3
15 reps
-
6
Hip Adductor (Machine)
3
12 reps
-
7
Hip Abductor (Machine)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Romanian Deadlift (Barbell)
5
5 reps
-
3
Leg Extension
3
12 reps
-
4
Leg Curl
3
12 reps
-
5
Standing Calf Raise
3
15 reps
-
6
Hip Adductor (Machine)
3
12 reps
-
7
Hip Abductor (Machine)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Romanian Deadlift (Barbell)
5
5 reps
-
3
Leg Extension
3
12 reps
-
4
Leg Curl
3
12 reps
-
5
Standing Calf Raise
3
15 reps
-
6
Hip Adductor (Machine)
3
12 reps
-
7
Hip Abductor (Machine)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8 reps
-
2
Seated Shoulder Press (Dumbbell)
3
8-10 reps
-
3
Skull Crusher (Barbell)
4
10 reps
-
4
Chest Fly (Cable)
3
15 reps
-
5
Lateral Raise (Dumbbell)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8 reps
-
2
Seated Shoulder Press (Dumbbell)
3
8-10 reps
-
3
Skull Crusher (Barbell)
4
10 reps
-
4
Chest Fly (Cable)
3
15 reps
-
5
Lateral Raise (Dumbbell)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8 reps
-
2
Seated Shoulder Press (Dumbbell)
3
8-10 reps
-
3
Skull Crusher (Barbell)
4
10 reps
-
4
Chest Fly (Cable)
3
15 reps
-
5
Lateral Raise (Dumbbell)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8 reps
-
2
Seated Shoulder Press (Dumbbell)
3
8-10 reps
-
3
Skull Crusher (Barbell)
4
10 reps
-
4
Chest Fly (Cable)
3
15 reps
-
5
Lateral Raise (Dumbbell)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8 reps
-
2
Seated Shoulder Press (Dumbbell)
3
8-10 reps
-
3
Skull Crusher (Barbell)
4
10 reps
-
4
Chest Fly (Cable)
3
15 reps
-
5
Lateral Raise (Dumbbell)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8 reps
-
2
Seated Shoulder Press (Dumbbell)
3
8-10 reps
-
3
Skull Crusher (Barbell)
4
10 reps
-
4
Chest Fly (Cable)
3
15 reps
-
5
Lateral Raise (Dumbbell)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8 reps
-
2
Seated Shoulder Press (Dumbbell)
3
8-10 reps
-
3
Skull Crusher (Barbell)
4
10 reps
-
4
Chest Fly (Cable)
3
15 reps
-
5
Lateral Raise (Dumbbell)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8 reps
-
2
Seated Shoulder Press (Dumbbell)
3
8-10 reps
-
3
Skull Crusher (Barbell)
4
10 reps
-
4
Chest Fly (Cable)
3
15 reps
-
5
Lateral Raise (Dumbbell)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8 reps
-
2
Seated Shoulder Press (Dumbbell)
3
8-10 reps
-
3
Skull Crusher (Barbell)
4
10 reps
-
4
Chest Fly (Cable)
3
15 reps
-
5
Lateral Raise (Dumbbell)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8 reps
-
2
Seated Shoulder Press (Dumbbell)
3
8-10 reps
-
3
Skull Crusher (Barbell)
4
10 reps
-
4
Chest Fly (Cable)
3
15 reps
-
5
Lateral Raise (Dumbbell)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8 reps
-
2
Seated Shoulder Press (Dumbbell)
3
8-10 reps
-
3
Skull Crusher (Barbell)
4
10 reps
-
4
Chest Fly (Cable)
3
15 reps
-
5
Lateral Raise (Dumbbell)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8 reps
-
2
Seated Shoulder Press (Dumbbell)
3
8-10 reps
-
3
Skull Crusher (Barbell)
4
10 reps
-
4
Chest Fly (Cable)
3
15 reps
-
5
Lateral Raise (Dumbbell)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8 reps
-
2
Seated Shoulder Press (Dumbbell)
3
8-10 reps
-
3
Skull Crusher (Barbell)
4
10 reps
-
4
Chest Fly (Cable)
3
15 reps
-
5
Lateral Raise (Dumbbell)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8 reps
-
2
Seated Shoulder Press (Dumbbell)
3
8-10 reps
-
3
Skull Crusher (Barbell)
4
10 reps
-
4
Chest Fly (Cable)
3
15 reps
-
5
Lateral Raise (Dumbbell)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8 reps
-
2
Seated Shoulder Press (Dumbbell)
3
8-10 reps
-
3
Skull Crusher (Barbell)
4
10 reps
-
4
Chest Fly (Cable)
3
15 reps
-
5
Lateral Raise (Dumbbell)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8 reps
-
2
Seated Shoulder Press (Dumbbell)
3
8-10 reps
-
3
Skull Crusher (Barbell)
4
10 reps
-
4
Chest Fly (Cable)
3
15 reps
-
5
Lateral Raise (Dumbbell)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8 reps
-
2
Seated Shoulder Press (Dumbbell)
3
8-10 reps
-
3
Skull Crusher (Barbell)
4
10 reps
-
4
Chest Fly (Cable)
3
15 reps
-
5
Lateral Raise (Dumbbell)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8 reps
-
2
Seated Shoulder Press (Dumbbell)
3
8-10 reps
-
3
Skull Crusher (Barbell)
4
10 reps
-
4
Chest Fly (Cable)
3
15 reps
-
5
Lateral Raise (Dumbbell)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
6 reps
-
2
Pull-Up (Assisted)
3
10 reps
-
3
Kroc Row
3
10 reps
-
4
Rear Delt Fly (Dumbbell)
3
15 reps
-
5
Incline Curl (Dumbbell)
3
12 reps
-
6
Hammer Curl (Dumbbell)
2
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
6 reps
-
2
Pull-Up (Assisted)
3
10 reps
-
3
Kroc Row
3
10 reps
-
4
Rear Delt Fly (Dumbbell)
3
15 reps
-
5
Incline Curl (Dumbbell)
3
12 reps
-
6
Hammer Curl (Dumbbell)
2
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
6 reps
-
2
Pull-Up (Assisted)
3
10 reps
-
3
Kroc Row
3
10 reps
-
4
Rear Delt Fly (Dumbbell)
3
15 reps
-
5
Incline Curl (Dumbbell)
3
12 reps
-
6
Hammer Curl (Dumbbell)
2
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
6 reps
-
2
Pull-Up (Assisted)
3
10 reps
-
3
Kroc Row
3
10 reps
-
4
Rear Delt Fly (Dumbbell)
3
15 reps
-
5
Incline Curl (Dumbbell)
3
12 reps
-
6
Hammer Curl (Dumbbell)
2
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
6 reps
-
2
Pull-Up (Assisted)
3
10 reps
-
3
Kroc Row
3
10 reps
-
4
Rear Delt Fly (Dumbbell)
3
15 reps
-
5
Incline Curl (Dumbbell)
3
12 reps
-
6
Hammer Curl (Dumbbell)
2
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
6 reps
-
2
Pull-Up (Assisted)
3
10 reps
-
3
Kroc Row
3
10 reps
-
4
Rear Delt Fly (Dumbbell)
3
15 reps
-
5
Incline Curl (Dumbbell)
3
12 reps
-
6
Hammer Curl (Dumbbell)
2
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
6 reps
-
2
Pull-Up (Assisted)
3
10 reps
-
3
Kroc Row
3
10 reps
-
4
Rear Delt Fly (Dumbbell)
3
15 reps
-
5
Incline Curl (Dumbbell)
3
12 reps
-
6
Hammer Curl (Dumbbell)
2
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
6 reps
-
2
Pull-Up (Assisted)
3
10 reps
-
3
Kroc Row
3
10 reps
-
4
Rear Delt Fly (Dumbbell)
3
15 reps
-
5
Incline Curl (Dumbbell)
3
12 reps
-
6
Hammer Curl (Dumbbell)
2
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
6 reps
-
2
Pull-Up (Assisted)
3
10 reps
-
3
Kroc Row
3
10 reps
-
4
Rear Delt Fly (Dumbbell)
3
15 reps
-
5
Incline Curl (Dumbbell)
3
12 reps
-
6
Hammer Curl (Dumbbell)
2
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
6 reps
-
2
Pull-Up (Assisted)
3
10 reps
-
3
Kroc Row
3
10 reps
-
4
Rear Delt Fly (Dumbbell)
3
15 reps
-
5
Incline Curl (Dumbbell)
3
12 reps
-
6
Hammer Curl (Dumbbell)
2
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
6 reps
-
2
Pull-Up (Assisted)
3
10 reps
-
3
Kroc Row
3
10 reps
-
4
Rear Delt Fly (Dumbbell)
3
15 reps
-
5
Incline Curl (Dumbbell)
3
12 reps
-
6
Hammer Curl (Dumbbell)
2
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
6 reps
-
2
Pull-Up (Assisted)
3
10 reps
-
3
Kroc Row
3
10 reps
-
4
Rear Delt Fly (Dumbbell)
3
15 reps
-
5
Incline Curl (Dumbbell)
3
12 reps
-
6
Hammer Curl (Dumbbell)
2
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
6 reps
-
2
Pull-Up (Assisted)
3
10 reps
-
3
Kroc Row
3
10 reps
-
4
Rear Delt Fly (Dumbbell)
3
15 reps
-
5
Incline Curl (Dumbbell)
3
12 reps
-
6
Hammer Curl (Dumbbell)
2
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
6 reps
-
2
Pull-Up (Assisted)
3
10 reps
-
3
Kroc Row
3
10 reps
-
4
Rear Delt Fly (Dumbbell)
3
15 reps
-
5
Incline Curl (Dumbbell)
3
12 reps
-
6
Hammer Curl (Dumbbell)
2
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
6 reps
-
2
Pull-Up (Assisted)
3
10 reps
-
3
Kroc Row
3
10 reps
-
4
Rear Delt Fly (Dumbbell)
3
15 reps
-
5
Incline Curl (Dumbbell)
3
12 reps
-
6
Hammer Curl (Dumbbell)
2
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
6 reps
-
2
Pull-Up (Assisted)
3
10 reps
-
3
Kroc Row
3
10 reps
-
4
Rear Delt Fly (Dumbbell)
3
15 reps
-
5
Incline Curl (Dumbbell)
3
12 reps
-
6
Hammer Curl (Dumbbell)
2
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
6 reps
-
2
Pull-Up (Assisted)
3
10 reps
-
3
Kroc Row
3
10 reps
-
4
Rear Delt Fly (Dumbbell)
3
15 reps
-
5
Incline Curl (Dumbbell)
3
12 reps
-
6
Hammer Curl (Dumbbell)
2
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
6 reps
-
2
Pull-Up (Assisted)
3
10 reps
-
3
Kroc Row
3
10 reps
-
4
Rear Delt Fly (Dumbbell)
3
15 reps
-
5
Incline Curl (Dumbbell)
3
12 reps
-
6
Hammer Curl (Dumbbell)
2
15 reps
-
Week 1
1 / 18 Weeks
Day 1
1
Bench Press (Barbell)
5 Sets
5 Reps
-
2
Barbell Row
5 Sets
5 Reps
-
3
Seated Overhead Press (Barbell)
3 Sets
8 Reps
-
4
Lat Pulldown
3 Sets
10 Reps
-
5
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
-
6
Face Pull
3 Sets
15 Reps
-
7
Lateral Raise (Dumbbell)
3 Sets
15 Reps
-
8
Bicep Curl (Dumbbell)
2 Sets
12 Reps
-
9
Tricep Pushdown (Cable)
2 Sets
12 Reps
-
Day 3
1
Incline Bench Press (Barbell)
4 Sets
8 Reps
-
2
Seated Shoulder Press (Dumbbell)
3 Sets
8-10 Reps
-
3
Skull Crusher (Barbell)
4 Sets
10 Reps
-
4
Chest Fly (Cable)
3 Sets
15 Reps
-
5
Lateral Raise (Dumbbell)
3 Sets
15 Reps
-
Day 4
1
Romanian Deadlift (Barbell)
4 Sets
6 Reps
-
2
Pull-Up (Assisted)
3 Sets
10 Reps
-
3
Kroc Row
3 Sets
10 Reps
-
4
Rear Delt Fly (Dumbbell)
3 Sets
15 Reps
-
5
Incline Curl (Dumbbell)
3 Sets
12 Reps
-
6
Hammer Curl (Dumbbell)
2 Sets
15 Reps
-
Day 2
1
Squat (Barbell)
5 Sets
5 Reps
-
2
Romanian Deadlift (Barbell)
5 Sets
5 Reps
-
3
Leg Extension
3 Sets
12 Reps
-
4
Leg Curl
3 Sets
12 Reps
-
5
Standing Calf Raise
3 Sets
15 Reps
-
6
Hip Adductor (Machine)
3 Sets
12 Reps
-
7
Hip Abductor (Machine)
3 Sets
12 Reps
-