logo
BoostcampPNG

4-Day Bro Split

by Jacob T.
8 athletes joined

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

  • Level
    Intermediate, Novice
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    90 minutes
  • Created
    Mar 25, 2025 05:43
  • Last Edited
    May 20, 2025 12:09
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
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
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 Curl
3 Sets
8-12 Reps
@9
6
Face Pull
3 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 Extension
3 Sets
8-12 Reps
@9
5
Lying Leg Curl
3 Sets
8-12 Reps
@9
6
Standing Calf Raise
3 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