Program Description
This novice to intermediate program will absolutely destroy each muscle group on its respective day. With exercises focused on increasing strength as well as size, with a bit of calisthenics sprinkled in there to get you that strength to bodyweight if you like that kinda thing.
Program Overview
- LevelIntermediate, Novice
- GoalBodybuilding
- EquipmentFull Gym
- Program Length12 weeks
- Time Per Workout90 minutes
- CreatedMar 25, 2025 05:43
- Last EditedJul 08, 2025 05:35
Summary
Unleash your potential with the 4-Day Bro Split, a focused 12-week program designed to maximize muscle growth and strength. Train four days a week, targeting specific muscle groups each session to ensure optimal recovery and performance. With a mix of classic lifts and isolation exercises, you'll build a powerful upper body while honing your technique. Get ready to push your limits and sculpt the physique you've always wanted!
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
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
3-5 reps
RPE 9
2
Larsen Press (Barbell)
2
8-12 reps
RPE 9
3
Incline Bench Press (Dumbbell)
2
1
6-10 reps
10-15 reps
RPE 9
RPE 9
4
Dip (Weighted)
3
8-12 reps
RPE 10
5
Tricep Pushdown (Cable)
3
8-12 reps
RPE 9
6
Chest Fly (Cable)
3
8-12 reps
RPE 9
7
Skull Crusher (Barbell)
3
8-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
3-5 reps
RPE 9
2
Larsen Press (Barbell)
2
8-12 reps
RPE 9
3
Incline Bench Press (Dumbbell)
2
1
6-10 reps
10-15 reps
RPE 9
RPE 9
4
Dip (Weighted)
3
8-12 reps
RPE 10
5
Tricep Pushdown (Cable)
3
8-12 reps
RPE 9
6
Chest Fly (Cable)
3
8-12 reps
RPE 9
7
Skull Crusher (Barbell)
3
8-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
3-5 reps
RPE 9
2
Larsen Press (Barbell)
2
8-12 reps
RPE 9
3
Incline Bench Press (Dumbbell)
2
1
6-10 reps
10-15 reps
RPE 9
RPE 9
4
Dip (Weighted)
3
8-12 reps
RPE 10
5
Tricep Pushdown (Cable)
3
8-12 reps
RPE 9
6
Chest Fly (Cable)
3
8-12 reps
RPE 9
7
Skull Crusher (Barbell)
3
8-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
3-5 reps
RPE 9
2
Larsen Press (Barbell)
2
8-12 reps
RPE 9
3
Incline Bench Press (Dumbbell)
2
1
6-10 reps
10-15 reps
RPE 9
RPE 9
4
Dip (Weighted)
3
8-12 reps
RPE 10
5
Tricep Pushdown (Cable)
3
8-12 reps
RPE 9
6
Chest Fly (Cable)
3
8-12 reps
RPE 9
7
Skull Crusher (Barbell)
3
8-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
3-5 reps
RPE 9
2
Larsen Press (Barbell)
2
8-12 reps
RPE 9
3
Incline Bench Press (Dumbbell)
2
1
6-10 reps
10-15 reps
RPE 9
RPE 9
4
Dip (Weighted)
3
8-12 reps
RPE 10
5
Tricep Pushdown (Cable)
3
8-12 reps
RPE 9
6
Chest Fly (Cable)
3
8-12 reps
RPE 9
7
Skull Crusher (Barbell)
3
8-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
3-5 reps
RPE 9
2
Larsen Press (Barbell)
2
8-12 reps
RPE 9
3
Incline Bench Press (Dumbbell)
2
1
6-10 reps
10-15 reps
RPE 9
RPE 9
4
Dip (Weighted)
3
8-12 reps
RPE 10
5
Tricep Pushdown (Cable)
3
8-12 reps
RPE 9
6
Chest Fly (Cable)
3
8-12 reps
RPE 9
7
Skull Crusher (Barbell)
3
8-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
3-5 reps
RPE 9
2
Larsen Press (Barbell)
2
8-12 reps
RPE 9
3
Incline Bench Press (Dumbbell)
2
1
6-10 reps
10-15 reps
RPE 9
RPE 9
4
Dip (Weighted)
3
8-12 reps
RPE 10
5
Tricep Pushdown (Cable)
3
8-12 reps
RPE 9
6
Chest Fly (Cable)
3
8-12 reps
RPE 9
7
Skull Crusher (Barbell)
3
8-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
3-5 reps
RPE 9
2
Larsen Press (Barbell)
2
8-12 reps
RPE 9
3
Incline Bench Press (Dumbbell)
2
1
6-10 reps
10-15 reps
RPE 9
RPE 9
4
Dip (Weighted)
3
8-12 reps
RPE 10
5
Tricep Pushdown (Cable)
3
8-12 reps
RPE 9
6
Chest Fly (Cable)
3
8-12 reps
RPE 9
7
Skull Crusher (Barbell)
3
8-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
3-5 reps
RPE 9
2
Larsen Press (Barbell)
2
8-12 reps
RPE 9
3
Incline Bench Press (Dumbbell)
2
1
6-10 reps
10-15 reps
RPE 9
RPE 9
4
Dip (Weighted)
3
8-12 reps
RPE 10
5
Tricep Pushdown (Cable)
3
8-12 reps
RPE 9
6
Chest Fly (Cable)
3
8-12 reps
RPE 9
7
Skull Crusher (Barbell)
3
8-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
3-5 reps
RPE 9
2
Larsen Press (Barbell)
2
8-12 reps
RPE 9
3
Incline Bench Press (Dumbbell)
2
1
6-10 reps
10-15 reps
RPE 9
RPE 9
4
Dip (Weighted)
3
8-12 reps
RPE 10
5
Tricep Pushdown (Cable)
3
8-12 reps
RPE 9
6
Chest Fly (Cable)
3
8-12 reps
RPE 9
7
Skull Crusher (Barbell)
3
8-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
3-5 reps
RPE 9
2
Larsen Press (Barbell)
2
8-12 reps
RPE 9
3
Incline Bench Press (Dumbbell)
2
1
6-10 reps
10-15 reps
RPE 9
RPE 9
4
Dip (Weighted)
3
8-12 reps
RPE 10
5
Tricep Pushdown (Cable)
3
8-12 reps
RPE 9
6
Chest Fly (Cable)
3
8-12 reps
RPE 9
7
Skull Crusher (Barbell)
3
8-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
3-5 reps
RPE 9
2
Larsen Press (Barbell)
2
8-12 reps
RPE 9
3
Incline Bench Press (Dumbbell)
2
1
6-10 reps
10-15 reps
RPE 9
RPE 9
4
Dip (Weighted)
3
8-12 reps
RPE 10
5
Tricep Pushdown (Cable)
3
8-12 reps
RPE 9
6
Chest Fly (Cable)
3
8-12 reps
RPE 9
7
Skull Crusher (Barbell)
3
8-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
8-12 reps
RPE 9
2
Seated Row (Cable)
3
6-10 reps
RPE 9
3
Lat Pulldown (Neutral Grip)
3
6-10 reps
RPE 9
4
Chest Supported Row (Machine)
3
8-12 reps
RPE 9
5
Hammer Curl
3
8-12 reps
RPE 9
6
Face Pull
3
8-12 reps
RPE 9
7
Incline Curl (Dumbbell)
3
8-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
8-12 reps
RPE 9
2
Seated Row (Cable)
3
6-10 reps
RPE 9
3
Lat Pulldown (Neutral Grip)
3
6-10 reps
RPE 9
4
Chest Supported Row (Machine)
3
8-12 reps
RPE 9
5
Hammer Curl
3
8-12 reps
RPE 9
6
Face Pull
3
8-12 reps
RPE 9
7
Incline Curl (Dumbbell)
3
8-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
8-12 reps
RPE 9
2
Seated Row (Cable)
3
6-10 reps
RPE 9
3
Lat Pulldown (Neutral Grip)
3
6-10 reps
RPE 9
4
Chest Supported Row (Machine)
3
8-12 reps
RPE 9
5
Hammer Curl
3
8-12 reps
RPE 9
6
Face Pull
3
8-12 reps
RPE 9
7
Incline Curl (Dumbbell)
3
8-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
8-12 reps
RPE 9
2
Seated Row (Cable)
3
6-10 reps
RPE 9
3
Lat Pulldown (Neutral Grip)
3
6-10 reps
RPE 9
4
Chest Supported Row (Machine)
3
8-12 reps
RPE 9
5
Hammer Curl
3
8-12 reps
RPE 9
6
Face Pull
3
8-12 reps
RPE 9
7
Incline Curl (Dumbbell)
3
8-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
8-12 reps
RPE 9
2
Seated Row (Cable)
3
6-10 reps
RPE 9
3
Lat Pulldown (Neutral Grip)
3
6-10 reps
RPE 9
4
Chest Supported Row (Machine)
3
8-12 reps
RPE 9
5
Hammer Curl
3
8-12 reps
RPE 9
6
Face Pull
3
8-12 reps
RPE 9
7
Incline Curl (Dumbbell)
3
8-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
8-12 reps
RPE 9
2
Seated Row (Cable)
3
6-10 reps
RPE 9
3
Lat Pulldown (Neutral Grip)
3
6-10 reps
RPE 9
4
Chest Supported Row (Machine)
3
8-12 reps
RPE 9
5
Hammer Curl
3
8-12 reps
RPE 9
6
Face Pull
3
8-12 reps
RPE 9
7
Incline Curl (Dumbbell)
3
8-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
8-12 reps
RPE 9
2
Seated Row (Cable)
3
6-10 reps
RPE 9
3
Lat Pulldown (Neutral Grip)
3
6-10 reps
RPE 9
4
Chest Supported Row (Machine)
3
8-12 reps
RPE 9
5
Hammer Curl
3
8-12 reps
RPE 9
6
Face Pull
3
8-12 reps
RPE 9
7
Incline Curl (Dumbbell)
3
8-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
8-12 reps
RPE 9
2
Seated Row (Cable)
3
6-10 reps
RPE 9
3
Lat Pulldown (Neutral Grip)
3
6-10 reps
RPE 9
4
Chest Supported Row (Machine)
3
8-12 reps
RPE 9
5
Hammer Curl
3
8-12 reps
RPE 9
6
Face Pull
3
8-12 reps
RPE 9
7
Incline Curl (Dumbbell)
3
8-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
8-12 reps
RPE 9
2
Seated Row (Cable)
3
6-10 reps
RPE 9
3
Lat Pulldown (Neutral Grip)
3
6-10 reps
RPE 9
4
Chest Supported Row (Machine)
3
8-12 reps
RPE 9
5
Hammer Curl
3
8-12 reps
RPE 9
6
Face Pull
3
8-12 reps
RPE 9
7
Incline Curl (Dumbbell)
3
8-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
8-12 reps
RPE 9
2
Seated Row (Cable)
3
6-10 reps
RPE 9
3
Lat Pulldown (Neutral Grip)
3
6-10 reps
RPE 9
4
Chest Supported Row (Machine)
3
8-12 reps
RPE 9
5
Hammer Curl
3
8-12 reps
RPE 9
6
Face Pull
3
8-12 reps
RPE 9
7
Incline Curl (Dumbbell)
3
8-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
8-12 reps
RPE 9
2
Seated Row (Cable)
3
6-10 reps
RPE 9
3
Lat Pulldown (Neutral Grip)
3
6-10 reps
RPE 9
4
Chest Supported Row (Machine)
3
8-12 reps
RPE 9
5
Hammer Curl
3
8-12 reps
RPE 9
6
Face Pull
3
8-12 reps
RPE 9
7
Incline Curl (Dumbbell)
3
8-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
8-12 reps
RPE 9
2
Seated Row (Cable)
3
6-10 reps
RPE 9
3
Lat Pulldown (Neutral Grip)
3
6-10 reps
RPE 9
4
Chest Supported Row (Machine)
3
8-12 reps
RPE 9
5
Hammer Curl
3
8-12 reps
RPE 9
6
Face Pull
3
8-12 reps
RPE 9
7
Incline Curl (Dumbbell)
3
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
3-5 reps
8-12 reps
RPE 9
RPE 9
2
Romanian Deadlift (Barbell)
2
1
6-10 reps
10-15 reps
RPE 9
RPE 9
3
Hip Thrust (Barbell)
2
1
6-10 reps
10-15 reps
RPE 9
RPE 9
4
Leg Extension
3
8-12 reps
RPE 9
5
Lying Leg Curl
3
8-12 reps
RPE 9
6
Standing Calf Raise
3
1
8-12 reps
10-15 reps
RPE 9
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
3-5 reps
8-12 reps
RPE 9
RPE 9
2
Romanian Deadlift (Barbell)
2
1
6-10 reps
10-15 reps
RPE 9
RPE 9
3
Hip Thrust (Barbell)
2
1
6-10 reps
10-15 reps
RPE 9
RPE 9
4
Leg Extension
3
8-12 reps
RPE 9
5
Lying Leg Curl
3
8-12 reps
RPE 9
6
Standing Calf Raise
3
1
8-12 reps
10-15 reps
RPE 9
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
3-5 reps
8-12 reps
RPE 9
RPE 9
2
Romanian Deadlift (Barbell)
2
1
6-10 reps
10-15 reps
RPE 9
RPE 9
3
Hip Thrust (Barbell)
2
1
6-10 reps
10-15 reps
RPE 9
RPE 9
4
Leg Extension
3
8-12 reps
RPE 9
5
Lying Leg Curl
3
8-12 reps
RPE 9
6
Standing Calf Raise
3
1
8-12 reps
10-15 reps
RPE 9
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
3-5 reps
8-12 reps
RPE 9
RPE 9
2
Romanian Deadlift (Barbell)
2
1
6-10 reps
10-15 reps
RPE 9
RPE 9
3
Hip Thrust (Barbell)
2
1
6-10 reps
10-15 reps
RPE 9
RPE 9
4
Leg Extension
3
8-12 reps
RPE 9
5
Lying Leg Curl
3
8-12 reps
RPE 9
6
Standing Calf Raise
3
1
8-12 reps
10-15 reps
RPE 9
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
3-5 reps
8-12 reps
RPE 9
RPE 9
2
Romanian Deadlift (Barbell)
2
1
6-10 reps
10-15 reps
RPE 9
RPE 9
3
Hip Thrust (Barbell)
2
1
6-10 reps
10-15 reps
RPE 9
RPE 9
4
Leg Extension
3
8-12 reps
RPE 9
5
Lying Leg Curl
3
8-12 reps
RPE 9
6
Standing Calf Raise
3
1
8-12 reps
10-15 reps
RPE 9
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
3-5 reps
8-12 reps
RPE 9
RPE 9
2
Romanian Deadlift (Barbell)
2
1
6-10 reps
10-15 reps
RPE 9
RPE 9
3
Hip Thrust (Barbell)
2
1
6-10 reps
10-15 reps
RPE 9
RPE 9
4
Leg Extension
3
8-12 reps
RPE 9
5
Lying Leg Curl
3
8-12 reps
RPE 9
6
Standing Calf Raise
3
1
8-12 reps
10-15 reps
RPE 9
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
3-5 reps
8-12 reps
RPE 9
RPE 9
2
Romanian Deadlift (Barbell)
2
1
6-10 reps
10-15 reps
RPE 9
RPE 9
3
Hip Thrust (Barbell)
2
1
6-10 reps
10-15 reps
RPE 9
RPE 9
4
Leg Extension
3
8-12 reps
RPE 9
5
Lying Leg Curl
3
8-12 reps
RPE 9
6
Standing Calf Raise
3
1
8-12 reps
10-15 reps
RPE 9
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
3-5 reps
8-12 reps
RPE 9
RPE 9
2
Romanian Deadlift (Barbell)
2
1
6-10 reps
10-15 reps
RPE 9
RPE 9
3
Hip Thrust (Barbell)
2
1
6-10 reps
10-15 reps
RPE 9
RPE 9
4
Leg Extension
3
8-12 reps
RPE 9
5
Lying Leg Curl
3
8-12 reps
RPE 9
6
Standing Calf Raise
3
1
8-12 reps
10-15 reps
RPE 9
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
3-5 reps
8-12 reps
RPE 9
RPE 9
2
Romanian Deadlift (Barbell)
2
1
6-10 reps
10-15 reps
RPE 9
RPE 9
3
Hip Thrust (Barbell)
2
1
6-10 reps
10-15 reps
RPE 9
RPE 9
4
Leg Extension
3
8-12 reps
RPE 9
5
Lying Leg Curl
3
8-12 reps
RPE 9
6
Standing Calf Raise
3
1
8-12 reps
10-15 reps
RPE 9
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
3-5 reps
8-12 reps
RPE 9
RPE 9
2
Romanian Deadlift (Barbell)
2
1
6-10 reps
10-15 reps
RPE 9
RPE 9
3
Hip Thrust (Barbell)
2
1
6-10 reps
10-15 reps
RPE 9
RPE 9
4
Leg Extension
3
8-12 reps
RPE 9
5
Lying Leg Curl
3
8-12 reps
RPE 9
6
Standing Calf Raise
3
1
8-12 reps
10-15 reps
RPE 9
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
3-5 reps
8-12 reps
RPE 9
RPE 9
2
Romanian Deadlift (Barbell)
2
1
6-10 reps
10-15 reps
RPE 9
RPE 9
3
Hip Thrust (Barbell)
2
1
6-10 reps
10-15 reps
RPE 9
RPE 9
4
Leg Extension
3
8-12 reps
RPE 9
5
Lying Leg Curl
3
8-12 reps
RPE 9
6
Standing Calf Raise
3
1
8-12 reps
10-15 reps
RPE 9
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
3-5 reps
8-12 reps
RPE 9
RPE 9
2
Romanian Deadlift (Barbell)
2
1
6-10 reps
10-15 reps
RPE 9
RPE 9
3
Hip Thrust (Barbell)
2
1
6-10 reps
10-15 reps
RPE 9
RPE 9
4
Leg Extension
3
8-12 reps
RPE 9
5
Lying Leg Curl
3
8-12 reps
RPE 9
6
Standing Calf Raise
3
1
8-12 reps
10-15 reps
RPE 9
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
1
3-5 reps
8-12 reps
RPE 9
RPE 9
2
Reverse Bicep Curl (EZ Bar)
3
8-12 reps
RPE 9
3
Tricep Pushdown (Cable)
3
8-12 reps
RPE 9
4
Lateral Raise (Cable)
3
8-12 reps
RPE 9
5
Incline Curl (Dumbbell)
3
8-12 reps
RPE 9
6
Skull Crusher (Barbell)
3
8-12 reps
RPE 9
7
Rear Delt Fly (Cable)
3
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
1
3-5 reps
8-12 reps
RPE 9
RPE 9
2
Reverse Bicep Curl (EZ Bar)
3
8-12 reps
RPE 9
3
Tricep Pushdown (Cable)
3
8-12 reps
RPE 9
4
Lateral Raise (Cable)
3
8-12 reps
RPE 9
5
Incline Curl (Dumbbell)
3
8-12 reps
RPE 9
6
Skull Crusher (Barbell)
3
8-12 reps
RPE 9
7
Rear Delt Fly (Cable)
3
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
1
3-5 reps
8-12 reps
RPE 9
RPE 9
2
Reverse Bicep Curl (EZ Bar)
3
8-12 reps
RPE 9
3
Tricep Pushdown (Cable)
3
8-12 reps
RPE 9
4
Lateral Raise (Cable)
3
8-12 reps
RPE 9
5
Incline Curl (Dumbbell)
3
8-12 reps
RPE 9
6
Skull Crusher (Barbell)
3
8-12 reps
RPE 9
7
Rear Delt Fly (Cable)
3
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
1
3-5 reps
8-12 reps
RPE 9
RPE 9
2
Reverse Bicep Curl (EZ Bar)
3
8-12 reps
RPE 9
3
Tricep Pushdown (Cable)
3
8-12 reps
RPE 9
4
Lateral Raise (Cable)
3
8-12 reps
RPE 9
5
Incline Curl (Dumbbell)
3
8-12 reps
RPE 9
6
Skull Crusher (Barbell)
3
8-12 reps
RPE 9
7
Rear Delt Fly (Cable)
3
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
1
3-5 reps
8-12 reps
RPE 9
RPE 9
2
Reverse Bicep Curl (EZ Bar)
3
8-12 reps
RPE 9
3
Tricep Pushdown (Cable)
3
8-12 reps
RPE 9
4
Lateral Raise (Cable)
3
8-12 reps
RPE 9
5
Incline Curl (Dumbbell)
3
8-12 reps
RPE 9
6
Skull Crusher (Barbell)
3
8-12 reps
RPE 9
7
Rear Delt Fly (Cable)
3
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
1
3-5 reps
8-12 reps
RPE 9
RPE 9
2
Reverse Bicep Curl (EZ Bar)
3
8-12 reps
RPE 9
3
Tricep Pushdown (Cable)
3
8-12 reps
RPE 9
4
Lateral Raise (Cable)
3
8-12 reps
RPE 9
5
Incline Curl (Dumbbell)
3
8-12 reps
RPE 9
6
Skull Crusher (Barbell)
3
8-12 reps
RPE 9
7
Rear Delt Fly (Cable)
3
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
1
3-5 reps
8-12 reps
RPE 9
RPE 9
2
Reverse Bicep Curl (EZ Bar)
3
8-12 reps
RPE 9
3
Tricep Pushdown (Cable)
3
8-12 reps
RPE 9
4
Lateral Raise (Cable)
3
8-12 reps
RPE 9
5
Incline Curl (Dumbbell)
3
8-12 reps
RPE 9
6
Skull Crusher (Barbell)
3
8-12 reps
RPE 9
7
Rear Delt Fly (Cable)
3
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
1
3-5 reps
8-12 reps
RPE 9
RPE 9
2
Reverse Bicep Curl (EZ Bar)
3
8-12 reps
RPE 9
3
Tricep Pushdown (Cable)
3
8-12 reps
RPE 9
4
Lateral Raise (Cable)
3
8-12 reps
RPE 9
5
Incline Curl (Dumbbell)
3
8-12 reps
RPE 9
6
Skull Crusher (Barbell)
3
8-12 reps
RPE 9
7
Rear Delt Fly (Cable)
3
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
1
3-5 reps
8-12 reps
RPE 9
RPE 9
2
Reverse Bicep Curl (EZ Bar)
3
8-12 reps
RPE 9
3
Tricep Pushdown (Cable)
3
8-12 reps
RPE 9
4
Lateral Raise (Cable)
3
8-12 reps
RPE 9
5
Incline Curl (Dumbbell)
3
8-12 reps
RPE 9
6
Skull Crusher (Barbell)
3
8-12 reps
RPE 9
7
Rear Delt Fly (Cable)
3
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
1
3-5 reps
8-12 reps
RPE 9
RPE 9
2
Reverse Bicep Curl (EZ Bar)
3
8-12 reps
RPE 9
3
Tricep Pushdown (Cable)
3
8-12 reps
RPE 9
4
Lateral Raise (Cable)
3
8-12 reps
RPE 9
5
Incline Curl (Dumbbell)
3
8-12 reps
RPE 9
6
Skull Crusher (Barbell)
3
8-12 reps
RPE 9
7
Rear Delt Fly (Cable)
3
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
1
3-5 reps
8-12 reps
RPE 9
RPE 9
2
Reverse Bicep Curl (EZ Bar)
3
8-12 reps
RPE 9
3
Tricep Pushdown (Cable)
3
8-12 reps
RPE 9
4
Lateral Raise (Cable)
3
8-12 reps
RPE 9
5
Incline Curl (Dumbbell)
3
8-12 reps
RPE 9
6
Skull Crusher (Barbell)
3
8-12 reps
RPE 9
7
Rear Delt Fly (Cable)
3
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
1
3-5 reps
8-12 reps
RPE 9
RPE 9
2
Reverse Bicep Curl (EZ Bar)
3
8-12 reps
RPE 9
3
Tricep Pushdown (Cable)
3
8-12 reps
RPE 9
4
Lateral Raise (Cable)
3
8-12 reps
RPE 9
5
Incline Curl (Dumbbell)
3
8-12 reps
RPE 9
6
Skull Crusher (Barbell)
3
8-12 reps
RPE 9
7
Rear Delt Fly (Cable)
3
8-12 reps
RPE 9
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Barbell)2 Sets
3-5 Reps
@9
2
Larsen Press (Barbell)2 Sets
8-12 Reps
@9
3
Incline Bench Press (Dumbbell)2 Sets
1 Set
6-10 Reps
10-15 Reps
@9
@9
4
Dip (Weighted)3 Sets
8-12 Reps
@10
5
Tricep Pushdown (Cable)3 Sets
8-12 Reps
@9
6
Chest Fly (Cable)3 Sets
8-12 Reps
@9
7
Skull Crusher (Barbell)3 Sets
8-12 Reps
@9
Day 2
1
Pull-Up (Weighted)3 Sets
8-12 Reps
@9
2
Seated Row (Cable)3 Sets
6-10 Reps
@9
3
Lat Pulldown (Neutral Grip)3 Sets
6-10 Reps
@9
4
Chest Supported Row (Machine)3 Sets
8-12 Reps
@9
5
Hammer Curl3 Sets
8-12 Reps
@9
6
Face Pull3 Sets
8-12 Reps
@9
7
Incline Curl (Dumbbell)3 Sets
8-12 Reps
@9
Day 3
1
Squat (Barbell)2 Sets
1 Set
3-5 Reps
8-12 Reps
@9
@9
2
Romanian Deadlift (Barbell)2 Sets
1 Set
6-10 Reps
10-15 Reps
@9
@9
3
Hip Thrust (Barbell)2 Sets
1 Set
6-10 Reps
10-15 Reps
@9
@9
4
Leg Extension3 Sets
8-12 Reps
@9
5
Lying Leg Curl3 Sets
8-12 Reps
@9
6
Standing Calf Raise3 Sets
1 Set
8-12 Reps
10-15 Reps
@9
@9
Day 4
1
Overhead Press (Barbell)2 Sets
1 Set
3-5 Reps
8-12 Reps
@9
@9
2
Reverse Bicep Curl (EZ Bar)3 Sets
8-12 Reps
@9
3
Tricep Pushdown (Cable)3 Sets
8-12 Reps
@9
4
Lateral Raise (Cable)3 Sets
8-12 Reps
@9
5
Incline Curl (Dumbbell)3 Sets
8-12 Reps
@9
6
Skull Crusher (Barbell)3 Sets
8-12 Reps
@9
7
Rear Delt Fly (Cable)3 Sets
8-12 Reps
@9