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4 day bro

by Otrebla Inorf
1 athletes joined

Program Description

Progressione del carico: ogni settimana, cerca di aumentare il peso utilizzato di circa il 2,5-5% se riesci a completare tutte le serie con il range di ripetizioni prescritto. Deload: dopo 6-8 settimane di progressione, fai una settimana di deload (riduci i pesi al 50-60% e diminuisci le serie) per permettere il recupero. Ripetizioni e Serie: se non riesci a completare tutte le ripetizioni, mantieni lo stesso peso fino a quando non riesci a completare il numero di ripetizioni e serie prescritte. Recupero: 90 secondi per gli esercizi di ipertrofia, 2-3 minuti per gli esercizi di forza.

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    100 minutes
  • Created
    Sep 08, 2024 08:57
  • Last Edited
    Jun 18, 2025 09:45

Summary

Unleash your potential with the 4 Day Bro program, a comprehensive 8-week training regimen designed for serious lifters. This program focuses on targeted muscle groups each day, including Chest & Back and Shoulders & Arms, ensuring balanced development and strength gains. With four sessions per week, you'll engage in a variety of exercises, from cable rows to dumbbell presses, utilizing a full gym setup. Get ready to sculpt your physique and elevate your lifting game!
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Cable)
4
15-20 reps
RPE 8-9
2
Incline Bench Press (Dumbbell)
4
8-10 reps
RPE 8-10
3
Lat Pulldown
4
8-10 reps
RPE 8-10
4
Chest Press (Machine)
4
8-10 reps
RPE 8-10
5
Chest Fly (Cable)
3
12-15 reps
RPE 8-10
6
Chest Supported Row (Machine)
3
12-15 reps
RPE 8-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Cable)
4
15-20 reps
RPE 8-9
2
Incline Bench Press (Dumbbell)
4
8-10 reps
RPE 8-10
3
Lat Pulldown
4
8-10 reps
RPE 8-10
4
Chest Press (Machine)
4
8-10 reps
RPE 8-10
5
Chest Fly (Cable)
3
12-15 reps
RPE 8-10
6
Chest Supported Row (Machine)
3
12-15 reps
RPE 8-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Cable)
4
15-20 reps
RPE 8-9
2
Incline Bench Press (Dumbbell)
4
8-10 reps
RPE 8-10
3
Lat Pulldown
4
8-10 reps
RPE 8-10
4
Chest Press (Machine)
4
8-10 reps
RPE 8-10
5
Chest Fly (Cable)
3
12-15 reps
RPE 8-10
6
Chest Supported Row (Machine)
3
12-15 reps
RPE 8-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Cable)
4
15-20 reps
RPE 8-9
2
Incline Bench Press (Dumbbell)
4
8-10 reps
RPE 8-10
3
Lat Pulldown
4
8-10 reps
RPE 8-10
4
Chest Press (Machine)
4
8-10 reps
RPE 8-10
5
Chest Fly (Cable)
3
12-15 reps
RPE 8-10
6
Chest Supported Row (Machine)
3
12-15 reps
RPE 8-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Cable)
4
15-20 reps
RPE 8-9
2
Incline Bench Press (Dumbbell)
4
8-10 reps
RPE 8-10
3
Lat Pulldown
4
8-10 reps
RPE 8-10
4
Chest Press (Machine)
4
8-10 reps
RPE 8-10
5
Chest Fly (Cable)
3
12-15 reps
RPE 8-10
6
Chest Supported Row (Machine)
3
12-15 reps
RPE 8-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Cable)
4
15-20 reps
RPE 8-9
2
Incline Bench Press (Dumbbell)
4
8-10 reps
RPE 8-10
3
Lat Pulldown
4
8-10 reps
RPE 8-10
4
Chest Press (Machine)
4
8-10 reps
RPE 8-10
5
Chest Fly (Cable)
3
12-15 reps
RPE 8-10
6
Chest Supported Row (Machine)
3
12-15 reps
RPE 8-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Cable)
4
15-20 reps
RPE 8-9
2
Incline Bench Press (Dumbbell)
4
8-10 reps
RPE 8-10
3
Lat Pulldown
4
8-10 reps
RPE 8-10
4
Chest Press (Machine)
4
8-10 reps
RPE 8-10
5
Chest Fly (Cable)
3
12-15 reps
RPE 8-10
6
Chest Supported Row (Machine)
3
12-15 reps
RPE 8-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Cable)
4
15-20 reps
RPE 8-9
2
Incline Bench Press (Dumbbell)
4
8-10 reps
RPE 8-10
3
Lat Pulldown
4
8-10 reps
RPE 8-10
4
Chest Press (Machine)
4
8-10 reps
RPE 8-10
5
Chest Fly (Cable)
3
12-15 reps
RPE 8-10
6
Chest Supported Row (Machine)
3
12-15 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Smith Machine)
4
8-10 reps
RPE 8-10
2
Lateral Raise (Dumbbell)
1
3
15-20 reps
10-12 reps
RPE 7-8
RPE 8-10
3
Rear Delt Fly (Machine)
3
12-15 reps
RPE 8-10
4
Bicep Curl (Barbell)
4
8-10 reps
RPE 8-10
5
French Press
4
8-10 reps
RPE 8-10
6
Bicep Curl (Dumbbell)
3
10-12 reps
RPE 8-10
7
V-Handle Tricep Pushdown (Cable)
3
10-12 reps
RPE 8-10
8A
Tricep Extension (Cable)
3
12-15 reps
RPE 9-10
8B
Hammer Curl
3
12-15 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Smith Machine)
4
8-10 reps
RPE 8-10
2
Lateral Raise (Dumbbell)
1
3
15-20 reps
10-12 reps
RPE 7-8
RPE 8-10
3
Rear Delt Fly (Machine)
3
12-15 reps
RPE 8-10
4
Bicep Curl (Barbell)
4
8-10 reps
RPE 8-10
5
French Press
4
8-10 reps
RPE 8-10
6
Bicep Curl (Dumbbell)
3
10-12 reps
RPE 8-10
7
V-Handle Tricep Pushdown (Cable)
3
10-12 reps
RPE 8-10
8A
Tricep Extension (Cable)
3
12-15 reps
RPE 9-10
8B
Hammer Curl
3
12-15 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Smith Machine)
4
8-10 reps
RPE 8-10
2
Lateral Raise (Dumbbell)
1
3
15-20 reps
10-12 reps
RPE 7-8
RPE 8-10
3
Rear Delt Fly (Machine)
3
12-15 reps
RPE 8-10
4
Bicep Curl (Barbell)
4
8-10 reps
RPE 8-10
5
French Press
4
8-10 reps
RPE 8-10
6
Bicep Curl (Dumbbell)
3
10-12 reps
RPE 8-10
7
V-Handle Tricep Pushdown (Cable)
3
10-12 reps
RPE 8-10
8A
Tricep Extension (Cable)
3
12-15 reps
RPE 9-10
8B
Hammer Curl
3
12-15 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Smith Machine)
4
8-10 reps
RPE 8-10
2
Lateral Raise (Dumbbell)
1
3
15-20 reps
10-12 reps
RPE 7-8
RPE 8-10
3
Rear Delt Fly (Machine)
3
12-15 reps
RPE 8-10
4
Bicep Curl (Barbell)
4
8-10 reps
RPE 8-10
5
French Press
4
8-10 reps
RPE 8-10
6
Bicep Curl (Dumbbell)
3
10-12 reps
RPE 8-10
7
V-Handle Tricep Pushdown (Cable)
3
10-12 reps
RPE 8-10
8A
Tricep Extension (Cable)
3
12-15 reps
RPE 9-10
8B
Hammer Curl
3
12-15 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Smith Machine)
4
8-10 reps
RPE 8-10
2
Lateral Raise (Dumbbell)
1
3
15-20 reps
10-12 reps
RPE 7-8
RPE 8-10
3
Rear Delt Fly (Machine)
3
12-15 reps
RPE 8-10
4
Bicep Curl (Barbell)
4
8-10 reps
RPE 8-10
5
French Press
4
8-10 reps
RPE 8-10
6
Bicep Curl (Dumbbell)
3
10-12 reps
RPE 8-10
7
V-Handle Tricep Pushdown (Cable)
3
10-12 reps
RPE 8-10
8A
Tricep Extension (Cable)
3
12-15 reps
RPE 9-10
8B
Hammer Curl
3
12-15 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Smith Machine)
4
8-10 reps
RPE 8-10
2
Lateral Raise (Dumbbell)
1
3
15-20 reps
10-12 reps
RPE 7-8
RPE 8-10
3
Rear Delt Fly (Machine)
3
12-15 reps
RPE 8-10
4
Bicep Curl (Barbell)
4
8-10 reps
RPE 8-10
5
French Press
4
8-10 reps
RPE 8-10
6
Bicep Curl (Dumbbell)
3
10-12 reps
RPE 8-10
7
V-Handle Tricep Pushdown (Cable)
3
10-12 reps
RPE 8-10
8A
Tricep Extension (Cable)
3
12-15 reps
RPE 9-10
8B
Hammer Curl
3
12-15 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Smith Machine)
4
8-10 reps
RPE 8-10
2
Lateral Raise (Dumbbell)
1
3
15-20 reps
10-12 reps
RPE 7-8
RPE 8-10
3
Rear Delt Fly (Machine)
3
12-15 reps
RPE 8-10
4
Bicep Curl (Barbell)
4
8-10 reps
RPE 8-10
5
French Press
4
8-10 reps
RPE 8-10
6
Bicep Curl (Dumbbell)
3
10-12 reps
RPE 8-10
7
V-Handle Tricep Pushdown (Cable)
3
10-12 reps
RPE 8-10
8A
Tricep Extension (Cable)
3
12-15 reps
RPE 9-10
8B
Hammer Curl
3
12-15 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Smith Machine)
4
8-10 reps
RPE 8-10
2
Lateral Raise (Dumbbell)
1
3
15-20 reps
10-12 reps
RPE 7-8
RPE 8-10
3
Rear Delt Fly (Machine)
3
12-15 reps
RPE 8-10
4
Bicep Curl (Barbell)
4
8-10 reps
RPE 8-10
5
French Press
4
8-10 reps
RPE 8-10
6
Bicep Curl (Dumbbell)
3
10-12 reps
RPE 8-10
7
V-Handle Tricep Pushdown (Cable)
3
10-12 reps
RPE 8-10
8A
Tricep Extension (Cable)
3
12-15 reps
RPE 9-10
8B
Hammer Curl
3
12-15 reps
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
6-8 reps
RPE 8-9
2
Deadlift (Barbell)
3
6-8 reps
RPE 8-9
3
Single Leg Press
4
10 reps
RPE 9-10
4
Leg Curl
4
8-10 reps
RPE 8-10
5
Leg Extension
3
12-15 reps
RPE 8-10
6
Single-Leg Leg Curl
3
12-15 reps
RPE 8-10
7
Standing Calf Raise
3
15 reps
RPE 8-10
8
Abs Crunch (Machine)
3
12-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
6-8 reps
RPE 8-9
2
Deadlift (Barbell)
3
6-8 reps
RPE 8-9
3
Single Leg Press
4
10 reps
RPE 9-10
4
Leg Curl
4
8-10 reps
RPE 8-10
5
Leg Extension
3
12-15 reps
RPE 8-10
6
Single-Leg Leg Curl
3
12-15 reps
RPE 8-10
7
Standing Calf Raise
3
15 reps
RPE 8-10
8
Abs Crunch (Machine)
3
12-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
6-8 reps
RPE 8-9
2
Deadlift (Barbell)
3
6-8 reps
RPE 8-9
3
Single Leg Press
4
10 reps
RPE 9-10
4
Leg Curl
4
8-10 reps
RPE 8-10
5
Leg Extension
3
12-15 reps
RPE 8-10
6
Single-Leg Leg Curl
3
12-15 reps
RPE 8-10
7
Standing Calf Raise
3
15 reps
RPE 8-10
8
Abs Crunch (Machine)
3
12-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
6-8 reps
RPE 8-9
2
Deadlift (Barbell)
3
6-8 reps
RPE 8-9
3
Single Leg Press
4
10 reps
RPE 9-10
4
Leg Curl
4
8-10 reps
RPE 8-10
5
Leg Extension
3
12-15 reps
RPE 8-10
6
Single-Leg Leg Curl
3
12-15 reps
RPE 8-10
7
Standing Calf Raise
3
15 reps
RPE 8-10
8
Abs Crunch (Machine)
3
12-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
6-8 reps
RPE 8-9
2
Deadlift (Barbell)
3
6-8 reps
RPE 8-9
3
Single Leg Press
4
10 reps
RPE 9-10
4
Leg Curl
4
8-10 reps
RPE 8-10
5
Leg Extension
3
12-15 reps
RPE 8-10
6
Single-Leg Leg Curl
3
12-15 reps
RPE 8-10
7
Standing Calf Raise
3
15 reps
RPE 8-10
8
Abs Crunch (Machine)
3
12-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
6-8 reps
RPE 8-9
2
Deadlift (Barbell)
3
6-8 reps
RPE 8-9
3
Single Leg Press
4
10 reps
RPE 9-10
4
Leg Curl
4
8-10 reps
RPE 8-10
5
Leg Extension
3
12-15 reps
RPE 8-10
6
Single-Leg Leg Curl
3
12-15 reps
RPE 8-10
7
Standing Calf Raise
3
15 reps
RPE 8-10
8
Abs Crunch (Machine)
3
12-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
6-8 reps
RPE 8-9
2
Deadlift (Barbell)
3
6-8 reps
RPE 8-9
3
Single Leg Press
4
10 reps
RPE 9-10
4
Leg Curl
4
8-10 reps
RPE 8-10
5
Leg Extension
3
12-15 reps
RPE 8-10
6
Single-Leg Leg Curl
3
12-15 reps
RPE 8-10
7
Standing Calf Raise
3
15 reps
RPE 8-10
8
Abs Crunch (Machine)
3
12-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
6-8 reps
RPE 8-9
2
Deadlift (Barbell)
3
6-8 reps
RPE 8-9
3
Single Leg Press
4
10 reps
RPE 9-10
4
Leg Curl
4
8-10 reps
RPE 8-10
5
Leg Extension
3
12-15 reps
RPE 8-10
6
Single-Leg Leg Curl
3
12-15 reps
RPE 8-10
7
Standing Calf Raise
3
15 reps
RPE 8-10
8
Abs Crunch (Machine)
3
12-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
8-10 reps
RPE 8-10
2
Lat Pulldown (Close Grip)
3
8-10 reps
RPE 8-10
3
Chest Press (Machine)
3
10-12 reps
RPE 8-10
4
Chest Supported Row (Machine)
3
10-12 reps
RPE 8-10
5
Seated Shoulder Press (Dumbbell)
3
10-12 reps
RPE 8-10
6
Lateral Raise (Machine)
3
10-12 reps
RPE 9-10
7
Tricep Pushdown (Cable)
3
8-10 reps
RPE 8-10
8
Bicep Curl (Cable)
3
8-10 reps
RPE 8-10
9A
Concentration Curl
3
12-15 reps
RPE 8-10
9B
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 8-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
8-10 reps
RPE 8-10
2
Lat Pulldown (Close Grip)
3
8-10 reps
RPE 8-10
3
Chest Press (Machine)
3
10-12 reps
RPE 8-10
4
Chest Supported Row (Machine)
3
10-12 reps
RPE 8-10
5
Seated Shoulder Press (Dumbbell)
3
10-12 reps
RPE 8-10
6
Lateral Raise (Machine)
3
10-12 reps
RPE 9-10
7
Tricep Pushdown (Cable)
3
8-10 reps
RPE 8-10
8
Bicep Curl (Cable)
3
8-10 reps
RPE 8-10
9A
Concentration Curl
3
12-15 reps
RPE 8-10
9B
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 8-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
8-10 reps
RPE 8-10
2
Lat Pulldown (Close Grip)
3
8-10 reps
RPE 8-10
3
Chest Press (Machine)
3
10-12 reps
RPE 8-10
4
Chest Supported Row (Machine)
3
10-12 reps
RPE 8-10
5
Seated Shoulder Press (Dumbbell)
3
10-12 reps
RPE 8-10
6
Lateral Raise (Machine)
3
10-12 reps
RPE 9-10
7
Tricep Pushdown (Cable)
3
8-10 reps
RPE 8-10
8
Bicep Curl (Cable)
3
8-10 reps
RPE 8-10
9A
Concentration Curl
3
12-15 reps
RPE 8-10
9B
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 8-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
8-10 reps
RPE 8-10
2
Lat Pulldown (Close Grip)
3
8-10 reps
RPE 8-10
3
Chest Press (Machine)
3
10-12 reps
RPE 8-10
4
Chest Supported Row (Machine)
3
10-12 reps
RPE 8-10
5
Seated Shoulder Press (Dumbbell)
3
10-12 reps
RPE 8-10
6
Lateral Raise (Machine)
3
10-12 reps
RPE 9-10
7
Tricep Pushdown (Cable)
3
8-10 reps
RPE 8-10
8
Bicep Curl (Cable)
3
8-10 reps
RPE 8-10
9A
Concentration Curl
3
12-15 reps
RPE 8-10
9B
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 8-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
8-10 reps
RPE 8-10
2
Lat Pulldown (Close Grip)
3
8-10 reps
RPE 8-10
3
Chest Press (Machine)
3
10-12 reps
RPE 8-10
4
Chest Supported Row (Machine)
3
10-12 reps
RPE 8-10
5
Seated Shoulder Press (Dumbbell)
3
10-12 reps
RPE 8-10
6
Lateral Raise (Machine)
3
10-12 reps
RPE 9-10
7
Tricep Pushdown (Cable)
3
8-10 reps
RPE 8-10
8
Bicep Curl (Cable)
3
8-10 reps
RPE 8-10
9A
Concentration Curl
3
12-15 reps
RPE 8-10
9B
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 8-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
8-10 reps
RPE 8-10
2
Lat Pulldown (Close Grip)
3
8-10 reps
RPE 8-10
3
Chest Press (Machine)
3
10-12 reps
RPE 8-10
4
Chest Supported Row (Machine)
3
10-12 reps
RPE 8-10
5
Seated Shoulder Press (Dumbbell)
3
10-12 reps
RPE 8-10
6
Lateral Raise (Machine)
3
10-12 reps
RPE 9-10
7
Tricep Pushdown (Cable)
3
8-10 reps
RPE 8-10
8
Bicep Curl (Cable)
3
8-10 reps
RPE 8-10
9A
Concentration Curl
3
12-15 reps
RPE 8-10
9B
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 8-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
8-10 reps
RPE 8-10
2
Lat Pulldown (Close Grip)
3
8-10 reps
RPE 8-10
3
Chest Press (Machine)
3
10-12 reps
RPE 8-10
4
Chest Supported Row (Machine)
3
10-12 reps
RPE 8-10
5
Seated Shoulder Press (Dumbbell)
3
10-12 reps
RPE 8-10
6
Lateral Raise (Machine)
3
10-12 reps
RPE 9-10
7
Tricep Pushdown (Cable)
3
8-10 reps
RPE 8-10
8
Bicep Curl (Cable)
3
8-10 reps
RPE 8-10
9A
Concentration Curl
3
12-15 reps
RPE 8-10
9B
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 8-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
8-10 reps
RPE 8-10
2
Lat Pulldown (Close Grip)
3
8-10 reps
RPE 8-10
3
Chest Press (Machine)
3
10-12 reps
RPE 8-10
4
Chest Supported Row (Machine)
3
10-12 reps
RPE 8-10
5
Seated Shoulder Press (Dumbbell)
3
10-12 reps
RPE 8-10
6
Lateral Raise (Machine)
3
10-12 reps
RPE 9-10
7
Tricep Pushdown (Cable)
3
8-10 reps
RPE 8-10
8
Bicep Curl (Cable)
3
8-10 reps
RPE 8-10
9A
Concentration Curl
3
12-15 reps
RPE 8-10
9B
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 8-10
Week 1
1 / 8 Weeks
Day 1
1
Single Arm Row (Cable)
4 Sets
15-20 Reps
@8-9
2
Incline Bench Press (Dumbbell)
4 Sets
8-10 Reps
@8-10
3
Lat Pulldown
4 Sets
8-10 Reps
@8-10
4
Chest Press (Machine)
4 Sets
8-10 Reps
@8-10
5
Chest Fly (Cable)
3 Sets
12-15 Reps
@8-10
6
Chest Supported Row (Machine)
3 Sets
12-15 Reps
@8-10
Day 2
1
Seated Military Press (Smith Machine)
4 Sets
8-10 Reps
@8-10
2
Lateral Raise (Dumbbell)
1 Set
3 Sets
15-20 Reps
10-12 Reps
@7-8
@8-10
3
Rear Delt Fly (Machine)
3 Sets
12-15 Reps
@8-10
4
Bicep Curl (Barbell)
4 Sets
8-10 Reps
@8-10
5
French Press
4 Sets
8-10 Reps
@8-10
6
Bicep Curl (Dumbbell)
3 Sets
10-12 Reps
@8-10
7
V-Handle Tricep Pushdown (Cable)
3 Sets
10-12 Reps
@8-10
8A
Tricep Extension (Cable)
3 Sets
12-15 Reps
@9-10
8B
Hammer Curl
3 Sets
12-15 Reps
@9-10
Day 3
1
Squat (Smith Machine)
4 Sets
6-8 Reps
@8-9
2
Deadlift (Barbell)
3 Sets
6-8 Reps
@8-9
3
Single Leg Press
4 Sets
10 Reps
@9-10
4
Leg Curl
4 Sets
8-10 Reps
@8-10
5
Leg Extension
3 Sets
12-15 Reps
@8-10
6
Single-Leg Leg Curl
3 Sets
12-15 Reps
@8-10
7
Standing Calf Raise
3 Sets
15 Reps
@8-10
8
Abs Crunch (Machine)
3 Sets
12-15 Reps
@10
Day 4
1
Incline Bench Press (Smith Machine)
3 Sets
8-10 Reps
@8-10
2
Lat Pulldown (Close Grip)
3 Sets
8-10 Reps
@8-10
3
Chest Press (Machine)
3 Sets
10-12 Reps
@8-10
4
Chest Supported Row (Machine)
3 Sets
10-12 Reps
@8-10
5
Seated Shoulder Press (Dumbbell)
3 Sets
10-12 Reps
@8-10
6
Lateral Raise (Machine)
3 Sets
10-12 Reps
@9-10
7
Tricep Pushdown (Cable)
3 Sets
8-10 Reps
@8-10
8
Bicep Curl (Cable)
3 Sets
8-10 Reps
@8-10
9A
Concentration Curl
3 Sets
12-15 Reps
@8-10
9B
Overhead Tricep Extension (Cable)
3 Sets
12-15 Reps
@8-10