logo
BoostcampPNG

4 Day Split - Dorian Yates Inspired

by Mathew
1 athletes joined

Program Description

**4 Day Split - Dorian Yates Inspired** is a comprehensive 12-week bodybuilding program designed to sculpt and strengthen your physique through a structured split routine. Each week, you'll engage in four focused workouts, targeting specific muscle groups to maximize growth and recovery. With a mix of classic compound lifts and isolation exercises, this program is suitable for both novice and intermediate lifters. Equip yourself with a full gym setup and get ready to elevate your training intensity, transforming your body into a sculpted masterpiece.

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Oct 01, 2025 11:58
  • Last Edited
    Oct 01, 2025 12:34
Muscle Engagement
Front
Back
MuscleSet
Upper Back
12.7%
Quadriceps
11%
Triceps
10.2%
Biceps
10%
Lats
8.1%
Hamstrings
7.7%
Chest
7.3%
Front Delts
7.3%
Middle Delts
5.2%
Abs
5.2%
Glutes
5%
Rear Delts
4.6%
Calves
2.1%
Forearms
1.2%
Adductors
1.2%
Lower Back
0.8%
Abductors
0.6%
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
Seated Shoulder Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 6
RPE 7
RPE 10
2
Shrug (Dumbbell)
1
1
10 reps
8 reps
RPE 7
RPE 10
3
Rear Delt Fly (Machine)
1
1
10 reps
8 reps
RPE 7
RPE 7
4
Lateral Raise (Cable)
1
1
10 reps
8 reps
RPE 7
RPE 10
5
Tricep Pushdown (Cable)
1
1
1
12 reps
10 reps
8 reps
RPE 6
RPE 7
RPE 10
6
Single Arm Pushdown
1
1
10 reps
8 reps
RPE 7
RPE 10
7
Abs Crunch (Machine)
1
1
15 reps
20 reps
RPE 6.5
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 6
RPE 7
RPE 10
2
Shrug (Dumbbell)
1
1
10 reps
8 reps
RPE 7
RPE 10
3
Rear Delt Fly (Machine)
1
1
10 reps
8 reps
RPE 7
RPE 7
4
Lateral Raise (Cable)
1
1
10 reps
8 reps
RPE 7
RPE 10
5
Tricep Pushdown (Cable)
1
1
1
12 reps
10 reps
8 reps
RPE 6
RPE 7
RPE 10
6
Single Arm Pushdown
1
1
10 reps
8 reps
RPE 7
RPE 10
7
Abs Crunch (Machine)
1
1
15 reps
20 reps
RPE 6.5
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 6
RPE 7
RPE 10
2
Shrug (Dumbbell)
1
1
10 reps
8 reps
RPE 7
RPE 10
3
Rear Delt Fly (Machine)
1
1
10 reps
8 reps
RPE 7
RPE 7
4
Lateral Raise (Cable)
1
1
10 reps
8 reps
RPE 7
RPE 10
5
Tricep Pushdown (Cable)
1
1
1
12 reps
10 reps
8 reps
RPE 6
RPE 7
RPE 10
6
Single Arm Pushdown
1
1
10 reps
8 reps
RPE 7
RPE 10
7
Abs Crunch (Machine)
1
1
15 reps
20 reps
RPE 6.5
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 6
RPE 7
RPE 10
2
Shrug (Dumbbell)
1
1
10 reps
8 reps
RPE 7
RPE 10
3
Rear Delt Fly (Machine)
1
1
10 reps
8 reps
RPE 7
RPE 7
4
Lateral Raise (Cable)
1
1
10 reps
8 reps
RPE 7
RPE 10
5
Tricep Pushdown (Cable)
1
1
1
12 reps
10 reps
8 reps
RPE 6
RPE 7
RPE 10
6
Single Arm Pushdown
1
1
10 reps
8 reps
RPE 7
RPE 10
7
Abs Crunch (Machine)
1
1
15 reps
20 reps
RPE 6.5
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 6
RPE 7
RPE 10
2
Shrug (Dumbbell)
1
1
10 reps
8 reps
RPE 7
RPE 10
3
Rear Delt Fly (Machine)
1
1
10 reps
8 reps
RPE 7
RPE 7
4
Lateral Raise (Cable)
1
1
10 reps
8 reps
RPE 7
RPE 10
5
Tricep Pushdown (Cable)
1
1
1
12 reps
10 reps
8 reps
RPE 6
RPE 7
RPE 10
6
Single Arm Pushdown
1
1
10 reps
8 reps
RPE 7
RPE 10
7
Abs Crunch (Machine)
1
1
15 reps
20 reps
RPE 6.5
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 6
RPE 7
RPE 10
2
Shrug (Dumbbell)
1
1
10 reps
8 reps
RPE 7
RPE 10
3
Rear Delt Fly (Machine)
1
1
10 reps
8 reps
RPE 7
RPE 7
4
Lateral Raise (Cable)
1
1
10 reps
8 reps
RPE 7
RPE 10
5
Tricep Pushdown (Cable)
1
1
1
12 reps
10 reps
8 reps
RPE 6
RPE 7
RPE 10
6
Single Arm Pushdown
1
1
10 reps
8 reps
RPE 7
RPE 10
7
Abs Crunch (Machine)
1
1
15 reps
20 reps
RPE 6.5
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 6
RPE 7
RPE 10
2
Shrug (Dumbbell)
1
1
10 reps
8 reps
RPE 7
RPE 10
3
Rear Delt Fly (Machine)
1
1
10 reps
8 reps
RPE 7
RPE 7
4
Lateral Raise (Cable)
1
1
10 reps
8 reps
RPE 7
RPE 10
5
Tricep Pushdown (Cable)
1
1
1
12 reps
10 reps
8 reps
RPE 6
RPE 7
RPE 10
6
Single Arm Pushdown
1
1
10 reps
8 reps
RPE 7
RPE 10
7
Abs Crunch (Machine)
1
1
15 reps
20 reps
RPE 6.5
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 6
RPE 7
RPE 10
2
Shrug (Dumbbell)
1
1
10 reps
8 reps
RPE 7
RPE 10
3
Rear Delt Fly (Machine)
1
1
10 reps
8 reps
RPE 7
RPE 7
4
Lateral Raise (Cable)
1
1
10 reps
8 reps
RPE 7
RPE 10
5
Tricep Pushdown (Cable)
1
1
1
12 reps
10 reps
8 reps
RPE 6
RPE 7
RPE 10
6
Single Arm Pushdown
1
1
10 reps
8 reps
RPE 7
RPE 10
7
Abs Crunch (Machine)
1
1
15 reps
20 reps
RPE 6.5
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 6
RPE 7
RPE 10
2
Shrug (Dumbbell)
1
1
10 reps
8 reps
RPE 7
RPE 10
3
Rear Delt Fly (Machine)
1
1
10 reps
8 reps
RPE 7
RPE 7
4
Lateral Raise (Cable)
1
1
10 reps
8 reps
RPE 7
RPE 10
5
Tricep Pushdown (Cable)
1
1
1
12 reps
10 reps
8 reps
RPE 6
RPE 7
RPE 10
6
Single Arm Pushdown
1
1
10 reps
8 reps
RPE 7
RPE 10
7
Abs Crunch (Machine)
1
1
15 reps
20 reps
RPE 6.5
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 6
RPE 7
RPE 10
2
Shrug (Dumbbell)
1
1
10 reps
8 reps
RPE 7
RPE 10
3
Rear Delt Fly (Machine)
1
1
10 reps
8 reps
RPE 7
RPE 7
4
Lateral Raise (Cable)
1
1
10 reps
8 reps
RPE 7
RPE 10
5
Tricep Pushdown (Cable)
1
1
1
12 reps
10 reps
8 reps
RPE 6
RPE 7
RPE 10
6
Single Arm Pushdown
1
1
10 reps
8 reps
RPE 7
RPE 10
7
Abs Crunch (Machine)
1
1
15 reps
20 reps
RPE 6.5
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 6
RPE 7
RPE 10
2
Shrug (Dumbbell)
1
1
10 reps
8 reps
RPE 7
RPE 10
3
Rear Delt Fly (Machine)
1
1
10 reps
8 reps
RPE 7
RPE 7
4
Lateral Raise (Cable)
1
1
10 reps
8 reps
RPE 7
RPE 10
5
Tricep Pushdown (Cable)
1
1
1
12 reps
10 reps
8 reps
RPE 6
RPE 7
RPE 10
6
Single Arm Pushdown
1
1
10 reps
8 reps
RPE 7
RPE 10
7
Abs Crunch (Machine)
1
1
15 reps
20 reps
RPE 6.5
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 6
RPE 7
RPE 10
2
Shrug (Dumbbell)
1
1
10 reps
8 reps
RPE 7
RPE 10
3
Rear Delt Fly (Machine)
1
1
10 reps
8 reps
RPE 7
RPE 7
4
Lateral Raise (Cable)
1
1
10 reps
8 reps
RPE 7
RPE 10
5
Tricep Pushdown (Cable)
1
1
1
12 reps
10 reps
8 reps
RPE 6
RPE 7
RPE 10
6
Single Arm Pushdown
1
1
10 reps
8 reps
RPE 7
RPE 10
7
Abs Crunch (Machine)
1
1
15 reps
20 reps
RPE 6.5
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
1
1
1
12 reps
10 reps
8 reps
RPE 6
RPE 7
RPE 10
2
Seated Row (Machine)
1
1
10 reps
8 reps
RPE 7
RPE 10
3
Bent Over Row (Dumbbell)
1
1
10 reps
8 reps
RPE 7
RPE 10
4
Rear Delt Fly (Machine)
1
1
10 reps
8 reps
RPE 7
RPE 10
5
Deadlift (Barbell)
1
1
8 reps
8 reps
RPE 7
RPE 10
6
Seated Row (Cable)
1
1
10-12 reps
6-8 reps
RPE 7
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
1
1
1
12 reps
10 reps
8 reps
RPE 6
RPE 7
RPE 10
2
Seated Row (Machine)
1
1
10 reps
8 reps
RPE 7
RPE 10
3
Bent Over Row (Dumbbell)
1
1
10 reps
8 reps
RPE 7
RPE 10
4
Rear Delt Fly (Machine)
1
1
10 reps
8 reps
RPE 7
RPE 10
5
Deadlift (Barbell)
1
1
8 reps
8 reps
RPE 7
RPE 10
6
Seated Row (Cable)
1
1
10-12 reps
6-8 reps
RPE 7
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
1
1
1
12 reps
10 reps
8 reps
RPE 6
RPE 7
RPE 10
2
Seated Row (Machine)
1
1
10 reps
8 reps
RPE 7
RPE 10
3
Bent Over Row (Dumbbell)
1
1
10 reps
8 reps
RPE 7
RPE 10
4
Rear Delt Fly (Machine)
1
1
10 reps
8 reps
RPE 7
RPE 10
5
Deadlift (Barbell)
1
1
8 reps
8 reps
RPE 7
RPE 10
6
Seated Row (Cable)
1
1
10-12 reps
6-8 reps
RPE 7
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
1
1
1
12 reps
10 reps
8 reps
RPE 6
RPE 7
RPE 10
2
Seated Row (Machine)
1
1
10 reps
8 reps
RPE 7
RPE 10
3
Bent Over Row (Dumbbell)
1
1
10 reps
8 reps
RPE 7
RPE 10
4
Rear Delt Fly (Machine)
1
1
10 reps
8 reps
RPE 7
RPE 10
5
Deadlift (Barbell)
1
1
8 reps
8 reps
RPE 7
RPE 10
6
Seated Row (Cable)
1
1
10-12 reps
6-8 reps
RPE 7
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
1
1
1
12 reps
10 reps
8 reps
RPE 6
RPE 7
RPE 10
2
Seated Row (Machine)
1
1
10 reps
8 reps
RPE 7
RPE 10
3
Bent Over Row (Dumbbell)
1
1
10 reps
8 reps
RPE 7
RPE 10
4
Rear Delt Fly (Machine)
1
1
10 reps
8 reps
RPE 7
RPE 10
5
Deadlift (Barbell)
1
1
8 reps
8 reps
RPE 7
RPE 10
6
Seated Row (Cable)
1
1
10-12 reps
6-8 reps
RPE 7
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
1
1
1
12 reps
10 reps
8 reps
RPE 6
RPE 7
RPE 10
2
Seated Row (Machine)
1
1
10 reps
8 reps
RPE 7
RPE 10
3
Bent Over Row (Dumbbell)
1
1
10 reps
8 reps
RPE 7
RPE 10
4
Rear Delt Fly (Machine)
1
1
10 reps
8 reps
RPE 7
RPE 10
5
Deadlift (Barbell)
1
1
8 reps
8 reps
RPE 7
RPE 10
6
Seated Row (Cable)
1
1
10-12 reps
6-8 reps
RPE 7
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
1
1
1
12 reps
10 reps
8 reps
RPE 6
RPE 7
RPE 10
2
Seated Row (Machine)
1
1
10 reps
8 reps
RPE 7
RPE 10
3
Bent Over Row (Dumbbell)
1
1
10 reps
8 reps
RPE 7
RPE 10
4
Rear Delt Fly (Machine)
1
1
10 reps
8 reps
RPE 7
RPE 10
5
Deadlift (Barbell)
1
1
8 reps
8 reps
RPE 7
RPE 10
6
Seated Row (Cable)
1
1
10-12 reps
6-8 reps
RPE 7
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
1
1
1
12 reps
10 reps
8 reps
RPE 6
RPE 7
RPE 10
2
Seated Row (Machine)
1
1
10 reps
8 reps
RPE 7
RPE 10
3
Bent Over Row (Dumbbell)
1
1
10 reps
8 reps
RPE 7
RPE 10
4
Rear Delt Fly (Machine)
1
1
10 reps
8 reps
RPE 7
RPE 10
5
Deadlift (Barbell)
1
1
8 reps
8 reps
RPE 7
RPE 10
6
Seated Row (Cable)
1
1
10-12 reps
6-8 reps
RPE 7
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
1
1
1
12 reps
10 reps
8 reps
RPE 6
RPE 7
RPE 10
2
Seated Row (Machine)
1
1
10 reps
8 reps
RPE 7
RPE 10
3
Bent Over Row (Dumbbell)
1
1
10 reps
8 reps
RPE 7
RPE 10
4
Rear Delt Fly (Machine)
1
1
10 reps
8 reps
RPE 7
RPE 10
5
Deadlift (Barbell)
1
1
8 reps
8 reps
RPE 7
RPE 10
6
Seated Row (Cable)
1
1
10-12 reps
6-8 reps
RPE 7
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
1
1
1
12 reps
10 reps
8 reps
RPE 6
RPE 7
RPE 10
2
Seated Row (Machine)
1
1
10 reps
8 reps
RPE 7
RPE 10
3
Bent Over Row (Dumbbell)
1
1
10 reps
8 reps
RPE 7
RPE 10
4
Rear Delt Fly (Machine)
1
1
10 reps
8 reps
RPE 7
RPE 10
5
Deadlift (Barbell)
1
1
8 reps
8 reps
RPE 7
RPE 10
6
Seated Row (Cable)
1
1
10-12 reps
6-8 reps
RPE 7
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
1
1
1
12 reps
10 reps
8 reps
RPE 6
RPE 7
RPE 10
2
Seated Row (Machine)
1
1
10 reps
8 reps
RPE 7
RPE 10
3
Bent Over Row (Dumbbell)
1
1
10 reps
8 reps
RPE 7
RPE 10
4
Rear Delt Fly (Machine)
1
1
10 reps
8 reps
RPE 7
RPE 10
5
Deadlift (Barbell)
1
1
8 reps
8 reps
RPE 7
RPE 10
6
Seated Row (Cable)
1
1
10-12 reps
6-8 reps
RPE 7
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
1
1
1
12 reps
10 reps
8 reps
RPE 6
RPE 7
RPE 10
2
Seated Row (Machine)
1
1
10 reps
8 reps
RPE 7
RPE 10
3
Bent Over Row (Dumbbell)
1
1
10 reps
8 reps
RPE 7
RPE 10
4
Rear Delt Fly (Machine)
1
1
10 reps
8 reps
RPE 7
RPE 10
5
Deadlift (Barbell)
1
1
8 reps
8 reps
RPE 7
RPE 10
6
Seated Row (Cable)
1
1
10-12 reps
6-8 reps
RPE 7
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
12 reps
10 reps
8 reps
RPE 6
RPE 7
RPE 10
2
Bench Press (Barbell)
1
1
10 reps
8 reps
RPE 8
RPE 10
3
Cable Crossover
1
1
10 reps
8 reps
RPE 8
RPE 10
4
Incline Curl (Dumbbell)
1
1
10 reps
8 reps
RPE 7
RPE 10
5
Bicep Curl (Dumbbell)
1
1
10 reps
8 reps
RPE 7
RPE 10
6
Preacher Curl (Barbell)
1
1
10 reps
8 reps
RPE 7
RPE 10
7
Abs Crunch (Machine)
1
1
15 reps
20 reps
RPE 6.5
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
12 reps
10 reps
8 reps
RPE 6
RPE 7
RPE 10
2
Bench Press (Barbell)
1
1
10 reps
8 reps
RPE 8
RPE 10
3
Cable Crossover
1
1
10 reps
8 reps
RPE 8
RPE 10
4
Incline Curl (Dumbbell)
1
1
10 reps
8 reps
RPE 7
RPE 10
5
Bicep Curl (Dumbbell)
1
1
10 reps
8 reps
RPE 7
RPE 10
6
Preacher Curl (Barbell)
1
1
10 reps
8 reps
RPE 7
RPE 10
7
Abs Crunch (Machine)
1
1
15 reps
20 reps
RPE 6.5
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
12 reps
10 reps
8 reps
RPE 6
RPE 7
RPE 10
2
Bench Press (Barbell)
1
1
10 reps
8 reps
RPE 8
RPE 10
3
Cable Crossover
1
1
10 reps
8 reps
RPE 8
RPE 10
4
Incline Curl (Dumbbell)
1
1
10 reps
8 reps
RPE 7
RPE 10
5
Bicep Curl (Dumbbell)
1
1
10 reps
8 reps
RPE 7
RPE 10
6
Preacher Curl (Barbell)
1
1
10 reps
8 reps
RPE 7
RPE 10
7
Abs Crunch (Machine)
1
1
15 reps
20 reps
RPE 6.5
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
12 reps
10 reps
8 reps
RPE 6
RPE 7
RPE 10
2
Bench Press (Barbell)
1
1
10 reps
8 reps
RPE 8
RPE 10
3
Cable Crossover
1
1
10 reps
8 reps
RPE 8
RPE 10
4
Incline Curl (Dumbbell)
1
1
10 reps
8 reps
RPE 7
RPE 10
5
Bicep Curl (Dumbbell)
1
1
10 reps
8 reps
RPE 7
RPE 10
6
Preacher Curl (Barbell)
1
1
10 reps
8 reps
RPE 7
RPE 10
7
Abs Crunch (Machine)
1
1
15 reps
20 reps
RPE 6.5
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
12 reps
10 reps
8 reps
RPE 6
RPE 7
RPE 10
2
Bench Press (Barbell)
1
1
10 reps
8 reps
RPE 8
RPE 10
3
Cable Crossover
1
1
10 reps
8 reps
RPE 8
RPE 10
4
Incline Curl (Dumbbell)
1
1
10 reps
8 reps
RPE 7
RPE 10
5
Bicep Curl (Dumbbell)
1
1
10 reps
8 reps
RPE 7
RPE 10
6
Preacher Curl (Barbell)
1
1
10 reps
8 reps
RPE 7
RPE 10
7
Abs Crunch (Machine)
1
1
15 reps
20 reps
RPE 6.5
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
12 reps
10 reps
8 reps
RPE 6
RPE 7
RPE 10
2
Bench Press (Barbell)
1
1
10 reps
8 reps
RPE 8
RPE 10
3
Cable Crossover
1
1
10 reps
8 reps
RPE 8
RPE 10
4
Incline Curl (Dumbbell)
1
1
10 reps
8 reps
RPE 7
RPE 10
5
Bicep Curl (Dumbbell)
1
1
10 reps
8 reps
RPE 7
RPE 10
6
Preacher Curl (Barbell)
1
1
10 reps
8 reps
RPE 7
RPE 10
7
Abs Crunch (Machine)
1
1
15 reps
20 reps
RPE 6.5
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
12 reps
10 reps
8 reps
RPE 6
RPE 7
RPE 10
2
Bench Press (Barbell)
1
1
10 reps
8 reps
RPE 8
RPE 10
3
Cable Crossover
1
1
10 reps
8 reps
RPE 8
RPE 10
4
Incline Curl (Dumbbell)
1
1
10 reps
8 reps
RPE 7
RPE 10
5
Bicep Curl (Dumbbell)
1
1
10 reps
8 reps
RPE 7
RPE 10
6
Preacher Curl (Barbell)
1
1
10 reps
8 reps
RPE 7
RPE 10
7
Abs Crunch (Machine)
1
1
15 reps
20 reps
RPE 6.5
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
12 reps
10 reps
8 reps
RPE 6
RPE 7
RPE 10
2
Bench Press (Barbell)
1
1
10 reps
8 reps
RPE 8
RPE 10
3
Cable Crossover
1
1
10 reps
8 reps
RPE 8
RPE 10
4
Incline Curl (Dumbbell)
1
1
10 reps
8 reps
RPE 7
RPE 10
5
Bicep Curl (Dumbbell)
1
1
10 reps
8 reps
RPE 7
RPE 10
6
Preacher Curl (Barbell)
1
1
10 reps
8 reps
RPE 7
RPE 10
7
Abs Crunch (Machine)
1
1
15 reps
20 reps
RPE 6.5
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
12 reps
10 reps
8 reps
RPE 6
RPE 7
RPE 10
2
Bench Press (Barbell)
1
1
10 reps
8 reps
RPE 8
RPE 10
3
Cable Crossover
1
1
10 reps
8 reps
RPE 8
RPE 10
4
Incline Curl (Dumbbell)
1
1
10 reps
8 reps
RPE 7
RPE 10
5
Bicep Curl (Dumbbell)
1
1
10 reps
8 reps
RPE 7
RPE 10
6
Preacher Curl (Barbell)
1
1
10 reps
8 reps
RPE 7
RPE 10
7
Abs Crunch (Machine)
1
1
15 reps
20 reps
RPE 6.5
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
12 reps
10 reps
8 reps
RPE 6
RPE 7
RPE 10
2
Bench Press (Barbell)
1
1
10 reps
8 reps
RPE 8
RPE 10
3
Cable Crossover
1
1
10 reps
8 reps
RPE 8
RPE 10
4
Incline Curl (Dumbbell)
1
1
10 reps
8 reps
RPE 7
RPE 10
5
Bicep Curl (Dumbbell)
1
1
10 reps
8 reps
RPE 7
RPE 10
6
Preacher Curl (Barbell)
1
1
10 reps
8 reps
RPE 7
RPE 10
7
Abs Crunch (Machine)
1
1
15 reps
20 reps
RPE 6.5
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
12 reps
10 reps
8 reps
RPE 6
RPE 7
RPE 10
2
Bench Press (Barbell)
1
1
10 reps
8 reps
RPE 8
RPE 10
3
Cable Crossover
1
1
10 reps
8 reps
RPE 8
RPE 10
4
Incline Curl (Dumbbell)
1
1
10 reps
8 reps
RPE 7
RPE 10
5
Bicep Curl (Dumbbell)
1
1
10 reps
8 reps
RPE 7
RPE 10
6
Preacher Curl (Barbell)
1
1
10 reps
8 reps
RPE 7
RPE 10
7
Abs Crunch (Machine)
1
1
15 reps
20 reps
RPE 6.5
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
12 reps
10 reps
8 reps
RPE 6
RPE 7
RPE 10
2
Bench Press (Barbell)
1
1
10 reps
8 reps
RPE 8
RPE 10
3
Cable Crossover
1
1
10 reps
8 reps
RPE 8
RPE 10
4
Incline Curl (Dumbbell)
1
1
10 reps
8 reps
RPE 7
RPE 10
5
Bicep Curl (Dumbbell)
1
1
10 reps
8 reps
RPE 7
RPE 10
6
Preacher Curl (Barbell)
1
1
10 reps
8 reps
RPE 7
RPE 10
7
Abs Crunch (Machine)
1
1
15 reps
20 reps
RPE 6.5
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
1
15 reps
12 reps
12 reps
RPE 6
RPE 7
RPE 10
2
Leg Press
1
1
1
12 reps
12 reps
10 reps
RPE 6
RPE 7
RPE 10
3
Lying Leg Curl
1
1
1
10 reps
10 reps
8 reps
RPE 6
RPE 8
RPE 10
4
Squat (Barbell)
1
1
1
12 reps
10 reps
6 reps
RPE 6
RPE 7
RPE 10
5
Seated Calf Raise
1
1
12 reps
12 reps
RPE 7
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
1
15 reps
12 reps
12 reps
RPE 6
RPE 7
RPE 10
2
Leg Press
1
1
1
12 reps
12 reps
10 reps
RPE 6
RPE 7
RPE 10
3
Lying Leg Curl
1
1
1
10 reps
10 reps
8 reps
RPE 6
RPE 8
RPE 10
4
Squat (Barbell)
1
1
1
12 reps
10 reps
6 reps
RPE 6
RPE 7
RPE 10
5
Seated Calf Raise
1
1
12 reps
12 reps
RPE 7
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
1
15 reps
12 reps
12 reps
RPE 6
RPE 7
RPE 10
2
Leg Press
1
1
1
12 reps
12 reps
10 reps
RPE 6
RPE 7
RPE 10
3
Lying Leg Curl
1
1
1
10 reps
10 reps
8 reps
RPE 6
RPE 8
RPE 10
4
Squat (Barbell)
1
1
1
12 reps
10 reps
6 reps
RPE 6
RPE 7
RPE 10
5
Seated Calf Raise
1
1
12 reps
12 reps
RPE 7
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
1
15 reps
12 reps
12 reps
RPE 6
RPE 7
RPE 10
2
Leg Press
1
1
1
12 reps
12 reps
10 reps
RPE 6
RPE 7
RPE 10
3
Lying Leg Curl
1
1
1
10 reps
10 reps
8 reps
RPE 6
RPE 8
RPE 10
4
Squat (Barbell)
1
1
1
12 reps
10 reps
6 reps
RPE 6
RPE 7
RPE 10
5
Seated Calf Raise
1
1
12 reps
12 reps
RPE 7
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
1
15 reps
12 reps
12 reps
RPE 6
RPE 7
RPE 10
2
Leg Press
1
1
1
12 reps
12 reps
10 reps
RPE 6
RPE 7
RPE 10
3
Lying Leg Curl
1
1
1
10 reps
10 reps
8 reps
RPE 6
RPE 8
RPE 10
4
Squat (Barbell)
1
1
1
12 reps
10 reps
6 reps
RPE 6
RPE 7
RPE 10
5
Seated Calf Raise
1
1
12 reps
12 reps
RPE 7
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
1
15 reps
12 reps
12 reps
RPE 6
RPE 7
RPE 10
2
Leg Press
1
1
1
12 reps
12 reps
10 reps
RPE 6
RPE 7
RPE 10
3
Lying Leg Curl
1
1
1
10 reps
10 reps
8 reps
RPE 6
RPE 8
RPE 10
4
Squat (Barbell)
1
1
1
12 reps
10 reps
6 reps
RPE 6
RPE 7
RPE 10
5
Seated Calf Raise
1
1
12 reps
12 reps
RPE 7
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
1
15 reps
12 reps
12 reps
RPE 6
RPE 7
RPE 10
2
Leg Press
1
1
1
12 reps
12 reps
10 reps
RPE 6
RPE 7
RPE 10
3
Lying Leg Curl
1
1
1
10 reps
10 reps
8 reps
RPE 6
RPE 8
RPE 10
4
Squat (Barbell)
1
1
1
12 reps
10 reps
6 reps
RPE 6
RPE 7
RPE 10
5
Seated Calf Raise
1
1
12 reps
12 reps
RPE 7
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
1
15 reps
12 reps
12 reps
RPE 6
RPE 7
RPE 10
2
Leg Press
1
1
1
12 reps
12 reps
10 reps
RPE 6
RPE 7
RPE 10
3
Lying Leg Curl
1
1
1
10 reps
10 reps
8 reps
RPE 6
RPE 8
RPE 10
4
Squat (Barbell)
1
1
1
12 reps
10 reps
6 reps
RPE 6
RPE 7
RPE 10
5
Seated Calf Raise
1
1
12 reps
12 reps
RPE 7
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
1
15 reps
12 reps
12 reps
RPE 6
RPE 7
RPE 10
2
Leg Press
1
1
1
12 reps
12 reps
10 reps
RPE 6
RPE 7
RPE 10
3
Lying Leg Curl
1
1
1
10 reps
10 reps
8 reps
RPE 6
RPE 8
RPE 10
4
Squat (Barbell)
1
1
1
12 reps
10 reps
6 reps
RPE 6
RPE 7
RPE 10
5
Seated Calf Raise
1
1
12 reps
12 reps
RPE 7
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
1
15 reps
12 reps
12 reps
RPE 6
RPE 7
RPE 10
2
Leg Press
1
1
1
12 reps
12 reps
10 reps
RPE 6
RPE 7
RPE 10
3
Lying Leg Curl
1
1
1
10 reps
10 reps
8 reps
RPE 6
RPE 8
RPE 10
4
Squat (Barbell)
1
1
1
12 reps
10 reps
6 reps
RPE 6
RPE 7
RPE 10
5
Seated Calf Raise
1
1
12 reps
12 reps
RPE 7
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
1
15 reps
12 reps
12 reps
RPE 6
RPE 7
RPE 10
2
Leg Press
1
1
1
12 reps
12 reps
10 reps
RPE 6
RPE 7
RPE 10
3
Lying Leg Curl
1
1
1
10 reps
10 reps
8 reps
RPE 6
RPE 8
RPE 10
4
Squat (Barbell)
1
1
1
12 reps
10 reps
6 reps
RPE 6
RPE 7
RPE 10
5
Seated Calf Raise
1
1
12 reps
12 reps
RPE 7
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
1
15 reps
12 reps
12 reps
RPE 6
RPE 7
RPE 10
2
Leg Press
1
1
1
12 reps
12 reps
10 reps
RPE 6
RPE 7
RPE 10
3
Lying Leg Curl
1
1
1
10 reps
10 reps
8 reps
RPE 6
RPE 8
RPE 10
4
Squat (Barbell)
1
1
1
12 reps
10 reps
6 reps
RPE 6
RPE 7
RPE 10
5
Seated Calf Raise
1
1
12 reps
12 reps
RPE 7
RPE 10
Week 1
1 / 12 Weeks
Day 1
1
Seated Shoulder Press (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@6
@7
@10
2
Shrug (Dumbbell)
1 Set
1 Set
10 Reps
8 Reps
@7
@10
3
Rear Delt Fly (Machine)
1 Set
1 Set
10 Reps
8 Reps
@7
@7
4
Lateral Raise (Cable)
1 Set
1 Set
10 Reps
8 Reps
@7
@10
5
Tricep Pushdown (Cable)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@6
@7
@10
6
Single Arm Pushdown
1 Set
1 Set
10 Reps
8 Reps
@7
@10
7
Abs Crunch (Machine)
1 Set
1 Set
15 Reps
20 Reps
@6.5
@10
Day 2
1
Lat Pulldown (Close Grip)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@6
@7
@10
2
Seated Row (Machine)
1 Set
1 Set
10 Reps
8 Reps
@7
@10
3
Bent Over Row (Dumbbell)
1 Set
1 Set
10 Reps
8 Reps
@7
@10
4
Rear Delt Fly (Machine)
1 Set
1 Set
10 Reps
8 Reps
@7
@10
5
Deadlift (Barbell)
1 Set
1 Set
8 Reps
8 Reps
@7
@10
6
Seated Row (Cable)
1 Set
1 Set
10-12 Reps
6-8 Reps
@7
@10
Day 3
1
Incline Bench Press (Barbell)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@6
@7
@10
2
Bench Press (Barbell)
1 Set
1 Set
10 Reps
8 Reps
@8
@10
3
Cable Crossover
1 Set
1 Set
10 Reps
8 Reps
@8
@10
4
Incline Curl (Dumbbell)
1 Set
1 Set
10 Reps
8 Reps
@7
@10
5
Bicep Curl (Dumbbell)
1 Set
1 Set
10 Reps
8 Reps
@7
@10
6
Preacher Curl (Barbell)
1 Set
1 Set
10 Reps
8 Reps
@7
@10
7
Abs Crunch (Machine)
1 Set
1 Set
15 Reps
20 Reps
@6.5
@10
Day 4
1
Leg Extension
1 Set
1 Set
1 Set
15 Reps
12 Reps
12 Reps
@6
@7
@10
2
Leg Press
1 Set
1 Set
1 Set
12 Reps
12 Reps
10 Reps
@6
@7
@10
3
Lying Leg Curl
1 Set
1 Set
1 Set
10 Reps
10 Reps
8 Reps
@6
@8
@10
4
Squat (Barbell)
1 Set
1 Set
1 Set
12 Reps
10 Reps
6 Reps
@6
@7
@10
5
Seated Calf Raise
1 Set
1 Set
12 Reps
12 Reps
@7
@10