4.0
(1 rating)
Program Description
Bb pwl
Program Overview
- LevelIntermediate, Novice
- GoalPowerbuilding
- EquipmentFull Gym
- Program Length16 weeks
- Time Per Workout100 minutes
- CreatedDec 25, 2024 05:21
- Last EditedJul 30, 2025 10:16
Summary
Transform your strength training with the 4/4 bb pl program, a comprehensive 16-week journey designed for serious lifters. Committing just four days a week, you'll engage in a balanced mix of compound and isolation exercises, targeting all major muscle groups with a focus on building power and hypertrophy. Expect to master movements like the weighted pull-up and bench press, all while tracking your progress and pushing your limits. Equip yourself with a full gym and get ready to redefine your fitness goals!
To Start The Program
1. Download the Boostcamp app
2. Click on the link
3. You’ll be automatically redirected to the program on the app.
Muscle Engagement
Front
Back
MuscleSet
Upper Back
16.1%
Triceps
15.1%
Biceps
11.6%
Lats
11.3%
Chest
11.2%
Front Delts
9.9%
Middle Delts
5.6%
Quadriceps
5%
Hamstrings
3.9%
Rear Delts
3.4%
Abs
2.9%
Forearms
2.2%
Glutes
1.2%
Abductors
0.5%
Lower Back
0.2%
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
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4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
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
Incline Bench Press (Barbell)
3
12 reps
-
2
Incline Bench Press (Dumbbell)
3
12 reps
-
3
Chest Fly (Machine)
3
12 reps
-
4
Tricep Rope Push Down (Cable)
1
1
1
12 reps
8 reps
15 reps
-
-
-
5
Abs Crunch (Machine)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
12 reps
-
2
Incline Bench Press (Dumbbell)
3
12 reps
-
3
Chest Fly (Machine)
3
12 reps
-
4
Tricep Rope Push Down (Cable)
1
1
1
12 reps
8 reps
15 reps
-
-
-
5
Abs Crunch (Machine)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
12 reps
-
2
Incline Bench Press (Dumbbell)
3
12 reps
-
3
Chest Fly (Machine)
3
12 reps
-
4
Tricep Rope Push Down (Cable)
1
1
1
12 reps
8 reps
15 reps
-
-
-
5
Abs Crunch (Machine)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
12 reps
-
2
Incline Bench Press (Dumbbell)
3
12 reps
-
3
Chest Fly (Machine)
3
12 reps
-
4
Tricep Rope Push Down (Cable)
1
1
1
12 reps
8 reps
15 reps
-
-
-
5
Abs Crunch (Machine)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
12 reps
-
2
Incline Bench Press (Dumbbell)
3
12 reps
-
3
Chest Fly (Machine)
3
12 reps
-
4
Tricep Rope Push Down (Cable)
1
1
1
12 reps
8 reps
15 reps
-
-
-
5
Abs Crunch (Machine)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
12 reps
-
2
Incline Bench Press (Dumbbell)
3
12 reps
-
3
Chest Fly (Machine)
3
12 reps
-
4
Tricep Rope Push Down (Cable)
1
1
1
12 reps
8 reps
15 reps
-
-
-
5
Abs Crunch (Machine)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
12 reps
-
2
Incline Bench Press (Dumbbell)
3
12 reps
-
3
Chest Fly (Machine)
3
12 reps
-
4
Tricep Rope Push Down (Cable)
1
1
1
12 reps
8 reps
15 reps
-
-
-
5
Abs Crunch (Machine)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
12 reps
-
2
Incline Bench Press (Dumbbell)
3
12 reps
-
3
Chest Fly (Machine)
3
12 reps
-
4
Tricep Rope Push Down (Cable)
1
1
1
12 reps
8 reps
15 reps
-
-
-
5
Abs Crunch (Machine)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
12 reps
-
2
Incline Bench Press (Dumbbell)
3
12 reps
-
3
Chest Fly (Machine)
3
12 reps
-
4
Tricep Rope Push Down (Cable)
1
1
1
12 reps
8 reps
15 reps
-
-
-
5
Abs Crunch (Machine)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
12 reps
-
2
Incline Bench Press (Dumbbell)
3
12 reps
-
3
Chest Fly (Machine)
3
12 reps
-
4
Tricep Rope Push Down (Cable)
1
1
1
12 reps
8 reps
15 reps
-
-
-
5
Abs Crunch (Machine)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
12 reps
-
2
Incline Bench Press (Dumbbell)
3
12 reps
-
3
Chest Fly (Machine)
3
12 reps
-
4
Tricep Rope Push Down (Cable)
1
1
1
12 reps
8 reps
15 reps
-
-
-
5
Abs Crunch (Machine)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
12 reps
-
2
Incline Bench Press (Dumbbell)
3
12 reps
-
3
Chest Fly (Machine)
3
12 reps
-
4
Tricep Rope Push Down (Cable)
1
1
1
12 reps
8 reps
15 reps
-
-
-
5
Abs Crunch (Machine)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
12 reps
-
2
Incline Bench Press (Dumbbell)
3
12 reps
-
3
Chest Fly (Machine)
3
12 reps
-
4
Tricep Rope Push Down (Cable)
1
1
1
12 reps
8 reps
15 reps
-
-
-
5
Abs Crunch (Machine)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
12 reps
-
2
Incline Bench Press (Dumbbell)
3
12 reps
-
3
Chest Fly (Machine)
3
12 reps
-
4
Tricep Rope Push Down (Cable)
1
1
1
12 reps
8 reps
15 reps
-
-
-
5
Abs Crunch (Machine)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
12 reps
-
2
Incline Bench Press (Dumbbell)
3
12 reps
-
3
Chest Fly (Machine)
3
12 reps
-
4
Tricep Rope Push Down (Cable)
1
1
1
12 reps
8 reps
15 reps
-
-
-
5
Abs Crunch (Machine)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
12 reps
-
2
Incline Bench Press (Dumbbell)
3
12 reps
-
3
Chest Fly (Machine)
3
12 reps
-
4
Tricep Rope Push Down (Cable)
1
1
1
12 reps
8 reps
15 reps
-
-
-
5
Abs Crunch (Machine)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
10-12 reps
-
2
High Row
3
12 reps
-
3
Seated Row (Cable)
3
12 reps
-
4
Lat Prayer
3
12 reps
-
5
Hammer Curl
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
10-12 reps
-
2
High Row
3
12 reps
-
3
Seated Row (Cable)
3
12 reps
-
4
Lat Prayer
3
12 reps
-
5
Hammer Curl
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
10-12 reps
-
2
High Row
3
12 reps
-
3
Seated Row (Cable)
3
12 reps
-
4
Lat Prayer
3
12 reps
-
5
Hammer Curl
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
10-12 reps
-
2
High Row
3
12 reps
-
3
Seated Row (Cable)
3
12 reps
-
4
Lat Prayer
3
12 reps
-
5
Hammer Curl
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
10-12 reps
-
2
High Row
3
12 reps
-
3
Seated Row (Cable)
3
12 reps
-
4
Lat Prayer
3
12 reps
-
5
Hammer Curl
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
10-12 reps
-
2
High Row
3
12 reps
-
3
Seated Row (Cable)
3
12 reps
-
4
Lat Prayer
3
12 reps
-
5
Hammer Curl
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
10-12 reps
-
2
High Row
3
12 reps
-
3
Seated Row (Cable)
3
12 reps
-
4
Lat Prayer
3
12 reps
-
5
Hammer Curl
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
10-12 reps
-
2
High Row
3
12 reps
-
3
Seated Row (Cable)
3
12 reps
-
4
Lat Prayer
3
12 reps
-
5
Hammer Curl
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
10-12 reps
-
2
High Row
3
12 reps
-
3
Seated Row (Cable)
3
12 reps
-
4
Lat Prayer
3
12 reps
-
5
Hammer Curl
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
10-12 reps
-
2
High Row
3
12 reps
-
3
Seated Row (Cable)
3
12 reps
-
4
Lat Prayer
3
12 reps
-
5
Hammer Curl
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
10-12 reps
-
2
High Row
3
12 reps
-
3
Seated Row (Cable)
3
12 reps
-
4
Lat Prayer
3
12 reps
-
5
Hammer Curl
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
10-12 reps
-
2
High Row
3
12 reps
-
3
Seated Row (Cable)
3
12 reps
-
4
Lat Prayer
3
12 reps
-
5
Hammer Curl
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
10-12 reps
-
2
High Row
3
12 reps
-
3
Seated Row (Cable)
3
12 reps
-
4
Lat Prayer
3
12 reps
-
5
Hammer Curl
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
10-12 reps
-
2
High Row
3
12 reps
-
3
Seated Row (Cable)
3
12 reps
-
4
Lat Prayer
3
12 reps
-
5
Hammer Curl
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
10-12 reps
-
2
High Row
3
12 reps
-
3
Seated Row (Cable)
3
12 reps
-
4
Lat Prayer
3
12 reps
-
5
Hammer Curl
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
10-12 reps
-
2
High Row
3
12 reps
-
3
Seated Row (Cable)
3
12 reps
-
4
Lat Prayer
3
12 reps
-
5
Hammer Curl
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
8 reps
6 reps
4 reps
-
-
-
2
Leg Press
3
12 reps
-
3
Leg Curl
3
12 reps
-
4
Leg Extension
3
12 reps
-
5
Tricep Rope Push Down (Cable)
1
1
1
15 reps
8 reps
12 reps
-
-
-
6
Skull Crusher
3
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
10-12 reps
-
2
Bench Press (Barbell)
1
1
1
8 reps
6 reps
4 reps
-
-
-
3
Tricep Rope Push Down (Cable)
1
1
1
15 reps
8 reps
12 reps
-
-
-
4
Skull Crusher
3
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
10-12 reps
-
2
Bench Press (Barbell)
1
1
1
8 reps
6 reps
4 reps
-
-
-
3
Tricep Rope Push Down (Cable)
1
1
1
15 reps
8 reps
12 reps
-
-
-
4
Skull Crusher
3
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
10-12 reps
-
2
Bench Press (Barbell)
1
1
1
8 reps
6 reps
4 reps
-
-
-
3
Tricep Rope Push Down (Cable)
1
1
1
15 reps
8 reps
12 reps
-
-
-
4
Skull Crusher
3
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
8 reps
6 reps
4 reps
-
-
-
2
Leg Press
3
12 reps
-
3
Leg Curl
3
12 reps
-
4
Leg Extension
3
12 reps
-
5
Tricep Rope Push Down (Cable)
1
1
1
15 reps
8 reps
12 reps
-
-
-
6
Skull Crusher
3
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
8 reps
6 reps
4 reps
-
-
-
2
Leg Press
3
12 reps
-
3
Leg Curl
3
12 reps
-
4
Leg Extension
3
12 reps
-
5
Tricep Rope Push Down (Cable)
1
1
1
15 reps
8 reps
12 reps
-
-
-
6
Skull Crusher
3
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
8 reps
6 reps
4 reps
-
-
-
2
Leg Press
3
12 reps
-
3
Leg Curl
3
12 reps
-
4
Leg Extension
3
12 reps
-
5
Tricep Rope Push Down (Cable)
1
1
1
15 reps
8 reps
12 reps
-
-
-
6
Skull Crusher
3
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
8 reps
6 reps
4 reps
-
-
-
2
Leg Press
3
12 reps
-
3
Leg Curl
3
12 reps
-
4
Leg Extension
3
12 reps
-
5
Tricep Rope Push Down (Cable)
1
1
1
15 reps
8 reps
12 reps
-
-
-
6
Skull Crusher
3
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
8 reps
6 reps
4 reps
-
-
-
2
Leg Press
3
12 reps
-
3
Leg Curl
3
12 reps
-
4
Leg Extension
3
12 reps
-
5
Tricep Rope Push Down (Cable)
1
1
1
15 reps
8 reps
12 reps
-
-
-
6
Skull Crusher
3
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
8 reps
6 reps
4 reps
-
-
-
2
Leg Press
3
12 reps
-
3
Leg Curl
3
12 reps
-
4
Leg Extension
3
12 reps
-
5
Tricep Rope Push Down (Cable)
1
1
1
15 reps
8 reps
12 reps
-
-
-
6
Skull Crusher
3
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
8 reps
6 reps
4 reps
-
-
-
2
Leg Press
3
12 reps
-
3
Leg Curl
3
12 reps
-
4
Leg Extension
3
12 reps
-
5
Tricep Rope Push Down (Cable)
1
1
1
15 reps
8 reps
12 reps
-
-
-
6
Skull Crusher
3
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
8 reps
6 reps
4 reps
-
-
-
2
Leg Press
3
12 reps
-
3
Leg Curl
3
12 reps
-
4
Leg Extension
3
12 reps
-
5
Tricep Rope Push Down (Cable)
1
1
1
15 reps
8 reps
12 reps
-
-
-
6
Skull Crusher
3
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
8 reps
6 reps
4 reps
-
-
-
2
Leg Press
3
12 reps
-
3
Leg Curl
3
12 reps
-
4
Leg Extension
3
12 reps
-
5
Tricep Rope Push Down (Cable)
1
1
1
15 reps
8 reps
12 reps
-
-
-
6
Skull Crusher
3
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
8 reps
6 reps
4 reps
-
-
-
2
Leg Press
3
12 reps
-
3
Leg Curl
3
12 reps
-
4
Leg Extension
3
12 reps
-
5
Tricep Rope Push Down (Cable)
1
1
1
15 reps
8 reps
12 reps
-
-
-
6
Skull Crusher
3
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
8 reps
6 reps
4 reps
-
-
-
2
Leg Press
3
12 reps
-
3
Leg Curl
3
12 reps
-
4
Leg Extension
3
12 reps
-
5
Tricep Rope Push Down (Cable)
1
1
1
15 reps
8 reps
12 reps
-
-
-
6
Skull Crusher
3
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
8 reps
6 reps
4 reps
-
-
-
2
Leg Press
3
12 reps
-
3
Leg Curl
3
12 reps
-
4
Leg Extension
3
12 reps
-
5
Tricep Rope Push Down (Cable)
1
1
1
15 reps
8 reps
12 reps
-
-
-
6
Skull Crusher
3
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
12 reps
-
2
Lateral Raise (Dumbbell)
3
12 reps
-
3
Rear Delt Row
3
15 reps
-
4
T-Bar Row
3
15 reps
-
5
Shrug (Dumbbell)
2
15 reps
-
6
Hammer Curl
3
12 reps
-
7
Bicep Curl (Barbell)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
12 reps
-
2
Lateral Raise (Dumbbell)
3
12 reps
-
3
Rear Delt Row
3
15 reps
-
4
Shrug (Dumbbell)
3
15 reps
-
5
Shrug (Barbell)
3
15 reps
-
6
Hammer Curl
3
12 reps
-
7
Bicep Curl (Barbell)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
12 reps
-
2
Lateral Raise (Dumbbell)
3
12 reps
-
3
Rear Delt Row
3
15 reps
-
4
Shrug (Dumbbell)
3
15 reps
-
5
Shrug (Barbell)
3
15 reps
-
6
Hammer Curl
3
12 reps
-
7
Bicep Curl (Barbell)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
12 reps
-
2
Lateral Raise (Dumbbell)
3
12 reps
-
3
Rear Delt Row
3
15 reps
-
4
Shrug (Dumbbell)
3
15 reps
-
5
Shrug (Barbell)
3
15 reps
-
6
Hammer Curl
3
12 reps
-
7
Bicep Curl (Barbell)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
12 reps
-
2
Lateral Raise (Dumbbell)
3
12 reps
-
3
Rear Delt Row
3
15 reps
-
4
T-Bar Row
3
15 reps
-
5
Shrug (Dumbbell)
2
15 reps
-
6
Hammer Curl
3
12 reps
-
7
Bicep Curl (Barbell)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
12 reps
-
2
Lateral Raise (Dumbbell)
3
12 reps
-
3
Rear Delt Row
3
15 reps
-
4
T-Bar Row
3
15 reps
-
5
Shrug (Dumbbell)
2
15 reps
-
6
Hammer Curl
3
12 reps
-
7
Bicep Curl (Barbell)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
12 reps
-
2
Lateral Raise (Dumbbell)
3
12 reps
-
3
Rear Delt Row
3
15 reps
-
4
T-Bar Row
3
15 reps
-
5
Shrug (Dumbbell)
2
15 reps
-
6
Hammer Curl
3
12 reps
-
7
Bicep Curl (Barbell)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
12 reps
-
2
Lateral Raise (Dumbbell)
3
12 reps
-
3
Rear Delt Row
3
15 reps
-
4
T-Bar Row
3
15 reps
-
5
Shrug (Dumbbell)
2
15 reps
-
6
Hammer Curl
3
12 reps
-
7
Bicep Curl (Barbell)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
12 reps
-
2
Lateral Raise (Dumbbell)
3
12 reps
-
3
Rear Delt Row
3
15 reps
-
4
T-Bar Row
3
15 reps
-
5
Shrug (Dumbbell)
2
15 reps
-
6
Hammer Curl
3
12 reps
-
7
Bicep Curl (Barbell)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
12 reps
-
2
Lateral Raise (Dumbbell)
3
12 reps
-
3
Rear Delt Row
3
15 reps
-
4
T-Bar Row
3
15 reps
-
5
Shrug (Dumbbell)
2
15 reps
-
6
Hammer Curl
3
12 reps
-
7
Bicep Curl (Barbell)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
12 reps
-
2
Lateral Raise (Dumbbell)
3
12 reps
-
3
Rear Delt Row
3
15 reps
-
4
T-Bar Row
3
15 reps
-
5
Shrug (Dumbbell)
2
15 reps
-
6
Hammer Curl
3
12 reps
-
7
Bicep Curl (Barbell)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
12 reps
-
2
Lateral Raise (Dumbbell)
3
12 reps
-
3
Rear Delt Row
3
15 reps
-
4
T-Bar Row
3
15 reps
-
5
Shrug (Dumbbell)
2
15 reps
-
6
Hammer Curl
3
12 reps
-
7
Bicep Curl (Barbell)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
12 reps
-
2
Lateral Raise (Dumbbell)
3
12 reps
-
3
Rear Delt Row
3
15 reps
-
4
T-Bar Row
3
15 reps
-
5
Shrug (Dumbbell)
2
15 reps
-
6
Hammer Curl
3
12 reps
-
7
Bicep Curl (Barbell)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
12 reps
-
2
Lateral Raise (Dumbbell)
3
12 reps
-
3
Rear Delt Row
3
15 reps
-
4
T-Bar Row
3
15 reps
-
5
Shrug (Dumbbell)
2
15 reps
-
6
Hammer Curl
3
12 reps
-
7
Bicep Curl (Barbell)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
12 reps
-
2
Lateral Raise (Dumbbell)
3
12 reps
-
3
Rear Delt Row
3
15 reps
-
4
T-Bar Row
3
15 reps
-
5
Shrug (Dumbbell)
2
15 reps
-
6
Hammer Curl
3
12 reps
-
7
Bicep Curl (Barbell)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
12 reps
-
2
Lateral Raise (Dumbbell)
3
12 reps
-
3
Rear Delt Row
3
15 reps
-
4
T-Bar Row
3
15 reps
-
5
Shrug (Dumbbell)
2
15 reps
-
6
Hammer Curl
3
12 reps
-
7
Bicep Curl (Barbell)
3
12 reps
-
Week 1
1 / 16 Weeks
Day 2
1
Pull-Up (Weighted)3 Sets
10-12 Reps
-
2
High Row3 Sets
12 Reps
-
3
Seated Row (Cable)3 Sets
12 Reps
-
4
Lat Prayer3 Sets
12 Reps
-
5
Hammer Curl3 Sets
12 Reps
-
Day 1
1
Incline Bench Press (Barbell)3 Sets
12 Reps
-
2
Incline Bench Press (Dumbbell)3 Sets
12 Reps
-
3
Chest Fly (Machine)3 Sets
12 Reps
-
4
Tricep Rope Push Down (Cable)1 Set
1 Set
1 Set
12 Reps
8 Reps
15 Reps
-
-
-
5
Abs Crunch (Machine)3 Sets
12 Reps
-
Day 3
1
Incline Bench Press (Barbell)1 Set
1 Set
1 Set
8 Reps
6 Reps
4 Reps
-
-
-
2
Leg Press3 Sets
12 Reps
-
3
Leg Curl3 Sets
12 Reps
-
4
Leg Extension3 Sets
12 Reps
-
5
Tricep Rope Push Down (Cable)1 Set
1 Set
1 Set
15 Reps
8 Reps
12 Reps
-
-
-
6
Skull Crusher3 Sets
10-12 Reps
-
Day 4
1
Seated Shoulder Press (Dumbbell)3 Sets
12 Reps
-
2
Lateral Raise (Dumbbell)3 Sets
12 Reps
-
3
Rear Delt Row3 Sets
15 Reps
-
4
T-Bar Row3 Sets
15 Reps
-
5
Shrug (Dumbbell)2 Sets
15 Reps
-
6
Hammer Curl3 Sets
12 Reps
-
7
Bicep Curl (Barbell)3 Sets
12 Reps
-