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4 - Day PPL Split for maximizing gains
by Caleb D.
2 athletes joined
Program Description
This program is a 4- day split that intends to maximize muscle growth for individuals on busy schedules that only have four days a week to train. The program will have you hitting each muscle group 2 to 3 times a week. I don’t take any credit for creating this split, I only plugged it into Boostcamp for the convenience of logging everything and tracking progress. It was sent to me by Alex Searle an online health and fitness coach. You can reach him at https://www.instagram.com/alexsearlefitness?igsh=aWo3dDFseDFwNXBq
Program Overview
Level
Beginner, Novice, Intermediate
Goal
Bodybuilding, Muscle & Sculpting
Equipment
Full Gym
Program Length
12 weeks
Time Per Workout
60 minutes
Created
Jun 02, 2024 01:47
Last Edited
Jun 17, 2024 01:41
down_app
Week 1
1 / 12 Weeks
Day 1
1
Lateral Raise (Dumbbell)
3 Sets
10-12 Reps
@7-8
2
Shoulder Press (Machine)
2 Sets
8-10 Reps
@8-10
3
Bench Press (Dumbbell)
2 Sets
6-8 Reps
@8-10
4
Chest Fly (Cable)
3 Sets
10-12 Reps
@7-8
5
Dip (Bodyweight)
3 Sets
AMRAP
@10
6
Tricep Extension (Cable)
3 Sets
10-12 Reps
@8-10
Day 2
1
Wide Grip Lat Pulldown
3 Sets
8-10 Reps
@8-10
2
Seated Wide-Grip Row (Cable)
2 Sets
10-12 Reps
@8-10
3
Dumbbell Row
2 Sets
8-10 Reps
@8-10
4
Reverse Pec Deck
3 Sets
10-12 Reps
@8-10
5
Bicep Curl (Dumbbell)
3 Sets
8-10 Reps
@7-9
6
Hammer Curl
2 Sets
10-12 Reps
@8-10
Day 3
1
Hack Squat
3 Sets
8-10 Reps
@8-10
2
Lunge (Dumbbell)
3 Sets
10-12 Reps
@6-8
3
Leg Curl
3 Sets
10-12 Reps
@6-8
4
Leg Extension
3 Sets
12-15 Reps
@7-9
5
Calf Raise (Leg Press)
3 Sets
12-15 Reps
@8-10
Day 4
1
Incline Bench Press (Dumbbell)
3 Sets
6-8 Reps
@8-10
2
Chest Press (Machine)
2 Sets
8-10 Reps
@7-9
3
Lat Pulldown (Close Grip)
3 Sets
6-8 Reps
@7-9
4
Seated Row (Cable)
2 Sets
10-12 Reps
@7-9
5
Seated Shoulder Press (Dumbbell)
2 Sets
8-10 Reps
@7-9
6
Lateral Raise (Cable)
3 Sets
10-12 Reps
@7-9
7
Hammer Curl
3 Sets
10-12 Reps
@7-10
8
Overhead Tricep Extension (Cable)
2 Sets
8-10 Reps
@8-10
Day 1
1
Lateral Raise (Dumbbell)
3 Sets
10-12 Reps
@7-8
2
Shoulder Press (Machine)
2 Sets
8-10 Reps
@8-10
3
Bench Press (Dumbbell)
2 Sets
6-8 Reps
@8-10
4
Chest Fly (Cable)
3 Sets
10-12 Reps
@7-8
5
Dip (Bodyweight)
3 Sets
AMRAP
@10
6
Tricep Extension (Cable)
3 Sets
10-12 Reps
@8-10
Day 2
1
Wide Grip Lat Pulldown
3 Sets
8-10 Reps
@8-10
2
Seated Wide-Grip Row (Cable)
2 Sets
10-12 Reps
@8-10
3
Dumbbell Row
2 Sets
8-10 Reps
@8-10
4
Reverse Pec Deck
3 Sets
10-12 Reps
@8-10
5
Bicep Curl (Dumbbell)
3 Sets
8-10 Reps
@7-9
6
Hammer Curl
2 Sets
10-12 Reps
@8-10
Day 3
1
Hack Squat
3 Sets
8-10 Reps
@8-10
2
Lunge (Dumbbell)
3 Sets
10-12 Reps
@6-8
3
Leg Curl
3 Sets
10-12 Reps
@6-8
4
Leg Extension
3 Sets
12-15 Reps
@7-9
5
Calf Raise (Leg Press)
3 Sets
12-15 Reps
@8-10
Day 4
1
Incline Bench Press (Dumbbell)
3 Sets
6-8 Reps
@8-10
2
Chest Press (Machine)
2 Sets
8-10 Reps
@7-9
3
Lat Pulldown (Close Grip)
3 Sets
6-8 Reps
@7-9
4
Seated Row (Cable)
2 Sets
10-12 Reps
@7-9
5
Seated Shoulder Press (Dumbbell)
2 Sets
8-10 Reps
@7-9
6
Lateral Raise (Cable)
3 Sets
10-12 Reps
@7-9
7
Hammer Curl
3 Sets
10-12 Reps
@7-10
8
Overhead Tricep Extension (Cable)
2 Sets
8-10 Reps
@8-10
Day 1
1
Lateral Raise (Dumbbell)
3 Sets
10-12 Reps
@7-8
2
Shoulder Press (Machine)
2 Sets
8-10 Reps
@8-10
3
Bench Press (Dumbbell)
2 Sets
6-8 Reps
@8-10
4
Chest Fly (Cable)
3 Sets
10-12 Reps
@7-8
5
Dip (Bodyweight)
3 Sets
AMRAP
@10
6
Tricep Extension (Cable)
3 Sets
10-12 Reps
@8-10
Day 2
1
Wide Grip Lat Pulldown
3 Sets
8-10 Reps
@8-10
2
Seated Wide-Grip Row (Cable)
2 Sets
10-12 Reps
@8-10
3
Dumbbell Row
2 Sets
8-10 Reps
@8-10
4
Reverse Pec Deck
3 Sets
10-12 Reps
@8-10
5
Bicep Curl (Dumbbell)
3 Sets
8-10 Reps
@7-9
6
Hammer Curl
2 Sets
10-12 Reps
@8-10
Day 3
1
Hack Squat
3 Sets
8-10 Reps
@8-10
2
Lunge (Dumbbell)
3 Sets
10-12 Reps
@6-8
3
Leg Curl
3 Sets
10-12 Reps
@6-8
4
Leg Extension
3 Sets
12-15 Reps
@7-9
5
Calf Raise (Leg Press)
3 Sets
12-15 Reps
@8-10
Day 4
1
Incline Bench Press (Dumbbell)
3 Sets
6-8 Reps
@8-10
2
Chest Press (Machine)
2 Sets
8-10 Reps
@7-9
3
Lat Pulldown (Close Grip)
3 Sets
6-8 Reps
@7-9
4
Seated Row (Cable)
2 Sets
10-12 Reps
@7-9
5
Seated Shoulder Press (Dumbbell)
2 Sets
8-10 Reps
@7-9
6
Lateral Raise (Cable)
3 Sets
10-12 Reps
@7-9
7
Hammer Curl
3 Sets
10-12 Reps
@7-10
8
Overhead Tricep Extension (Cable)
2 Sets
8-10 Reps
@8-10
Day 1
1
Lateral Raise (Dumbbell)
3 Sets
10-12 Reps
@7-8
2
Shoulder Press (Machine)
2 Sets
8-10 Reps
@8-10
3
Bench Press (Dumbbell)
2 Sets
6-8 Reps
@8-10
4
Chest Fly (Cable)
3 Sets
10-12 Reps
@7-8
5
Dip (Bodyweight)
3 Sets
AMRAP
@10
6
Tricep Extension (Cable)
3 Sets
10-12 Reps
@8-10
Day 2
1
Wide Grip Lat Pulldown
3 Sets
8-10 Reps
@8-10
2
Seated Wide-Grip Row (Cable)
2 Sets
10-12 Reps
@8-10
3
Dumbbell Row
2 Sets
8-10 Reps
@8-10
4
Reverse Pec Deck
3 Sets
10-12 Reps
@8-10
5
Bicep Curl (Dumbbell)
3 Sets
8-10 Reps
@7-9
6
Hammer Curl
2 Sets
10-12 Reps
@8-10
Day 3
1
Hack Squat
3 Sets
8-10 Reps
@8-10
2
Lunge (Dumbbell)
3 Sets
10-12 Reps
@6-8
3
Leg Curl
3 Sets
10-12 Reps
@6-8
4
Leg Extension
3 Sets
12-15 Reps
@7-9
5
Calf Raise (Leg Press)
3 Sets
12-15 Reps
@8-10
Day 4
1
Incline Bench Press (Dumbbell)
3 Sets
6-8 Reps
@8-10
2
Chest Press (Machine)
2 Sets
8-10 Reps
@7-9
3
Lat Pulldown (Close Grip)
3 Sets
6-8 Reps
@7-9
4
Seated Row (Cable)
2 Sets
10-12 Reps
@7-9
5
Seated Shoulder Press (Dumbbell)
2 Sets
8-10 Reps
@7-9
6
Lateral Raise (Cable)
3 Sets
10-12 Reps
@7-9
7
Hammer Curl
3 Sets
10-12 Reps
@7-10
8
Overhead Tricep Extension (Cable)
2 Sets
8-10 Reps
@8-10
Day 1
1
Lateral Raise (Dumbbell)
3 Sets
10-12 Reps
@7-8
2
Shoulder Press (Machine)
2 Sets
8-10 Reps
@8-10
3
Bench Press (Dumbbell)
2 Sets
6-8 Reps
@8-10
4
Chest Fly (Cable)
3 Sets
10-12 Reps
@7-8
5
Dip (Bodyweight)
3 Sets
AMRAP
@10
6
Tricep Extension (Cable)
3 Sets
10-12 Reps
@8-10
Day 2
1
Wide Grip Lat Pulldown
3 Sets
8-10 Reps
@8-10
2
Seated Wide-Grip Row (Cable)
2 Sets
10-12 Reps
@8-10
3
Dumbbell Row
2 Sets
8-10 Reps
@8-10
4
Reverse Pec Deck
3 Sets
10-12 Reps
@8-10
5
Bicep Curl (Dumbbell)
3 Sets
8-10 Reps
@7-9
6
Hammer Curl
2 Sets
10-12 Reps
@8-10
Day 3
1
Hack Squat
3 Sets
8-10 Reps
@8-10
2
Lunge (Dumbbell)
3 Sets
10-12 Reps
@6-8
3
Leg Curl
3 Sets
10-12 Reps
@6-8
4
Leg Extension
3 Sets
12-15 Reps
@7-9
5
Calf Raise (Leg Press)
3 Sets
12-15 Reps
@8-10
Day 4
1
Incline Bench Press (Dumbbell)
3 Sets
6-8 Reps
@8-10
2
Chest Press (Machine)
2 Sets
8-10 Reps
@7-9
3
Lat Pulldown (Close Grip)
3 Sets
6-8 Reps
@7-9
4
Seated Row (Cable)
2 Sets
10-12 Reps
@7-9
5
Seated Shoulder Press (Dumbbell)
2 Sets
8-10 Reps
@7-9
6
Lateral Raise (Cable)
3 Sets
10-12 Reps
@7-9
7
Hammer Curl
3 Sets
10-12 Reps
@7-10
8
Overhead Tricep Extension (Cable)
2 Sets
8-10 Reps
@8-10
Day 1
1
Lateral Raise (Dumbbell)
3 Sets
10-12 Reps
@7-8
2
Shoulder Press (Machine)
2 Sets
8-10 Reps
@8-10
3
Bench Press (Dumbbell)
2 Sets
6-8 Reps
@8-10
4
Chest Fly (Cable)
3 Sets
10-12 Reps
@7-8
5
Dip (Bodyweight)
3 Sets
AMRAP
@10
6
Tricep Extension (Cable)
3 Sets
10-12 Reps
@8-10
Day 2
1
Wide Grip Lat Pulldown
3 Sets
8-10 Reps
@8-10
2
Seated Wide-Grip Row (Cable)
2 Sets
10-12 Reps
@8-10
3
Dumbbell Row
2 Sets
8-10 Reps
@8-10
4
Reverse Pec Deck
3 Sets
10-12 Reps
@8-10
5
Bicep Curl (Dumbbell)
3 Sets
8-10 Reps
@7-9
6
Hammer Curl
2 Sets
10-12 Reps
@8-10
Day 3
1
Hack Squat
3 Sets
8-10 Reps
@8-10
2
Lunge (Dumbbell)
3 Sets
10-12 Reps
@6-8
3
Leg Curl
3 Sets
10-12 Reps
@6-8
4
Leg Extension
3 Sets
12-15 Reps
@7-9
5
Calf Raise (Leg Press)
3 Sets
12-15 Reps
@8-10
Day 4
1
Incline Bench Press (Dumbbell)
3 Sets
6-8 Reps
@8-10
2
Chest Press (Machine)
2 Sets
8-10 Reps
@7-9
3
Lat Pulldown (Close Grip)
3 Sets
6-8 Reps
@7-9
4
Seated Row (Cable)
2 Sets
10-12 Reps
@7-9
5
Seated Shoulder Press (Dumbbell)
2 Sets
8-10 Reps
@7-9
6
Lateral Raise (Cable)
3 Sets
10-12 Reps
@7-9
7
Hammer Curl
3 Sets
10-12 Reps
@7-10
8
Overhead Tricep Extension (Cable)
2 Sets
8-10 Reps
@8-10
Day 1
1
Lateral Raise (Dumbbell)
3 Sets
10-12 Reps
@7-8
2
Shoulder Press (Machine)
2 Sets
8-10 Reps
@8-10
3
Bench Press (Dumbbell)
2 Sets
6-8 Reps
@8-10
4
Chest Fly (Cable)
3 Sets
10-12 Reps
@7-8
5
Dip (Bodyweight)
3 Sets
AMRAP
@10
6
Tricep Extension (Cable)
3 Sets
10-12 Reps
@8-10
Day 2
1
Wide Grip Lat Pulldown
3 Sets
8-10 Reps
@8-10
2
Seated Wide-Grip Row (Cable)
2 Sets
10-12 Reps
@8-10
3
Dumbbell Row
2 Sets
8-10 Reps
@8-10
4
Reverse Pec Deck
3 Sets
10-12 Reps
@8-10
5
Bicep Curl (Dumbbell)
3 Sets
8-10 Reps
@7-9
6
Hammer Curl
2 Sets
10-12 Reps
@8-10
Day 3
1
Hack Squat
3 Sets
8-10 Reps
@8-10
2
Lunge (Dumbbell)
3 Sets
10-12 Reps
@6-8
3
Leg Curl
3 Sets
10-12 Reps
@6-8
4
Leg Extension
3 Sets
12-15 Reps
@7-9
5
Calf Raise (Leg Press)
3 Sets
12-15 Reps
@8-10
Day 4
1
Incline Bench Press (Dumbbell)
3 Sets
6-8 Reps
@8-10
2
Chest Press (Machine)
2 Sets
8-10 Reps
@7-9
3
Lat Pulldown (Close Grip)
3 Sets
6-8 Reps
@7-9
4
Seated Row (Cable)
2 Sets
10-12 Reps
@7-9
5
Seated Shoulder Press (Dumbbell)
2 Sets
8-10 Reps
@7-9
6
Lateral Raise (Cable)
3 Sets
10-12 Reps
@7-9
7
Hammer Curl
3 Sets
10-12 Reps
@7-10
8
Overhead Tricep Extension (Cable)
2 Sets
8-10 Reps
@8-10
Day 1
1
Lateral Raise (Dumbbell)
3 Sets
10-12 Reps
@7-8
2
Shoulder Press (Machine)
2 Sets
8-10 Reps
@8-10
3
Bench Press (Dumbbell)
2 Sets
6-8 Reps
@8-10
4
Chest Fly (Cable)
3 Sets
10-12 Reps
@7-8
5
Dip (Bodyweight)
3 Sets
AMRAP
@10
6
Tricep Extension (Cable)
3 Sets
10-12 Reps
@8-10
Day 2
1
Wide Grip Lat Pulldown
3 Sets
8-10 Reps
@8-10
2
Seated Wide-Grip Row (Cable)
2 Sets
10-12 Reps
@8-10
3
Dumbbell Row
2 Sets
8-10 Reps
@8-10
4
Reverse Pec Deck
3 Sets
10-12 Reps
@8-10
5
Bicep Curl (Dumbbell)
3 Sets
8-10 Reps
@7-9
6
Hammer Curl
2 Sets
10-12 Reps
@8-10
Day 3
1
Hack Squat
3 Sets
8-10 Reps
@8-10
2
Lunge (Dumbbell)
3 Sets
10-12 Reps
@6-8
3
Leg Curl
3 Sets
10-12 Reps
@6-8
4
Leg Extension
3 Sets
12-15 Reps
@7-9
5
Calf Raise (Leg Press)
3 Sets
12-15 Reps
@8-10
Day 4
1
Incline Bench Press (Dumbbell)
3 Sets
6-8 Reps
@8-10
2
Chest Press (Machine)
2 Sets
8-10 Reps
@7-9
3
Lat Pulldown (Close Grip)
3 Sets
6-8 Reps
@7-9
4
Seated Row (Cable)
2 Sets
10-12 Reps
@7-9
5
Seated Shoulder Press (Dumbbell)
2 Sets
8-10 Reps
@7-9
6
Lateral Raise (Cable)
3 Sets
10-12 Reps
@7-9
7
Hammer Curl
3 Sets
10-12 Reps
@7-10
8
Overhead Tricep Extension (Cable)
2 Sets
8-10 Reps
@8-10
Day 1
1
Lateral Raise (Dumbbell)
3 Sets
10-12 Reps
@7-8
2
Shoulder Press (Machine)
2 Sets
8-10 Reps
@8-10
3
Bench Press (Dumbbell)
2 Sets
6-8 Reps
@8-10
4
Chest Fly (Cable)
3 Sets
10-12 Reps
@7-8
5
Dip (Bodyweight)
3 Sets
AMRAP
@10
6
Tricep Extension (Cable)
3 Sets
10-12 Reps
@8-10
Day 2
1
Wide Grip Lat Pulldown
3 Sets
8-10 Reps
@8-10
2
Seated Wide-Grip Row (Cable)
2 Sets
10-12 Reps
@8-10
3
Dumbbell Row
2 Sets
8-10 Reps
@8-10
4
Reverse Pec Deck
3 Sets
10-12 Reps
@8-10
5
Bicep Curl (Dumbbell)
3 Sets
8-10 Reps
@7-9
6
Hammer Curl
2 Sets
10-12 Reps
@8-10
Day 3
1
Hack Squat
3 Sets
8-10 Reps
@8-10
2
Lunge (Dumbbell)
3 Sets
10-12 Reps
@6-8
3
Leg Curl
3 Sets
10-12 Reps
@6-8
4
Leg Extension
3 Sets
12-15 Reps
@7-9
5
Calf Raise (Leg Press)
3 Sets
12-15 Reps
@8-10
Day 4
1
Incline Bench Press (Dumbbell)
3 Sets
6-8 Reps
@8-10
2
Chest Press (Machine)
2 Sets
8-10 Reps
@7-9
3
Lat Pulldown (Close Grip)
3 Sets
6-8 Reps
@7-9
4
Seated Row (Cable)
2 Sets
10-12 Reps
@7-9
5
Seated Shoulder Press (Dumbbell)
2 Sets
8-10 Reps
@7-9
6
Lateral Raise (Cable)
3 Sets
10-12 Reps
@7-9
7
Hammer Curl
3 Sets
10-12 Reps
@7-10
8
Overhead Tricep Extension (Cable)
2 Sets
8-10 Reps
@8-10
Day 1
1
Lateral Raise (Dumbbell)
3 Sets
10-12 Reps
@7-8
2
Shoulder Press (Machine)
2 Sets
8-10 Reps
@8-10
3
Bench Press (Dumbbell)
2 Sets
6-8 Reps
@8-10
4
Chest Fly (Cable)
3 Sets
10-12 Reps
@7-8
5
Dip (Bodyweight)
3 Sets
AMRAP
@10
6
Tricep Extension (Cable)
3 Sets
10-12 Reps
@8-10
Day 2
1
Wide Grip Lat Pulldown
3 Sets
8-10 Reps
@8-10
2
Seated Wide-Grip Row (Cable)
2 Sets
10-12 Reps
@8-10
3
Dumbbell Row
2 Sets
8-10 Reps
@8-10
4
Reverse Pec Deck
3 Sets
10-12 Reps
@8-10
5
Bicep Curl (Dumbbell)
3 Sets
8-10 Reps
@7-9
6
Hammer Curl
2 Sets
10-12 Reps
@8-10
Day 3
1
Hack Squat
3 Sets
8-10 Reps
@8-10
2
Lunge (Dumbbell)
3 Sets
10-12 Reps
@6-8
3
Leg Curl
3 Sets
10-12 Reps
@6-8
4
Leg Extension
3 Sets
12-15 Reps
@7-9
5
Calf Raise (Leg Press)
3 Sets
12-15 Reps
@8-10
Day 4
1
Incline Bench Press (Dumbbell)
3 Sets
6-8 Reps
@8-10
2
Chest Press (Machine)
2 Sets
8-10 Reps
@7-9
3
Lat Pulldown (Close Grip)
3 Sets
6-8 Reps
@7-9
4
Seated Row (Cable)
2 Sets
10-12 Reps
@7-9
5
Seated Shoulder Press (Dumbbell)
2 Sets
8-10 Reps
@7-9
6
Lateral Raise (Cable)
3 Sets
10-12 Reps
@7-9
7
Hammer Curl
3 Sets
10-12 Reps
@7-10
8
Overhead Tricep Extension (Cable)
2 Sets
8-10 Reps
@8-10
Day 1
1
Lateral Raise (Dumbbell)
3 Sets
10-12 Reps
@7-8
2
Shoulder Press (Machine)
2 Sets
8-10 Reps
@8-10
3
Bench Press (Dumbbell)
2 Sets
6-8 Reps
@8-10
4
Chest Fly (Cable)
3 Sets
10-12 Reps
@7-8
5
Dip (Bodyweight)
3 Sets
AMRAP
@10
6
Tricep Extension (Cable)
3 Sets
10-12 Reps
@8-10
Day 2
1
Wide Grip Lat Pulldown
3 Sets
8-10 Reps
@8-10
2
Seated Wide-Grip Row (Cable)
2 Sets
10-12 Reps
@8-10
3
Dumbbell Row
2 Sets
8-10 Reps
@8-10
4
Reverse Pec Deck
3 Sets
10-12 Reps
@8-10
5
Bicep Curl (Dumbbell)
3 Sets
8-10 Reps
@7-9
6
Hammer Curl
2 Sets
10-12 Reps
@8-10
Day 3
1
Hack Squat
3 Sets
8-10 Reps
@8-10
2
Lunge (Dumbbell)
3 Sets
10-12 Reps
@6-8
3
Leg Curl
3 Sets
10-12 Reps
@6-8
4
Leg Extension
3 Sets
12-15 Reps
@7-9
5
Calf Raise (Leg Press)
3 Sets
12-15 Reps
@8-10
Day 4
1
Incline Bench Press (Dumbbell)
3 Sets
6-8 Reps
@8-10
2
Chest Press (Machine)
2 Sets
8-10 Reps
@7-9
3
Lat Pulldown (Close Grip)
3 Sets
6-8 Reps
@7-9
4
Seated Row (Cable)
2 Sets
10-12 Reps
@7-9
5
Seated Shoulder Press (Dumbbell)
2 Sets
8-10 Reps
@7-9
6
Lateral Raise (Cable)
3 Sets
10-12 Reps
@7-9
7
Hammer Curl
3 Sets
10-12 Reps
@7-10
8
Overhead Tricep Extension (Cable)
2 Sets
8-10 Reps
@8-10
Day 1
1
Lateral Raise (Dumbbell)
3 Sets
10-12 Reps
@7-8
2
Shoulder Press (Machine)
2 Sets
8-10 Reps
@8-10
3
Bench Press (Dumbbell)
2 Sets
6-8 Reps
@8-10
4
Chest Fly (Cable)
3 Sets
10-12 Reps
@7-8
5
Dip (Bodyweight)
3 Sets
AMRAP
@10
6
Tricep Extension (Cable)
3 Sets
10-12 Reps
@8-10
Day 2
1
Wide Grip Lat Pulldown
3 Sets
8-10 Reps
@8-10
2
Seated Wide-Grip Row (Cable)
2 Sets
10-12 Reps
@8-10
3
Dumbbell Row
2 Sets
8-10 Reps
@8-10
4
Reverse Pec Deck
3 Sets
10-12 Reps
@8-10
5
Bicep Curl (Dumbbell)
3 Sets
8-10 Reps
@7-9
6
Hammer Curl
2 Sets
10-12 Reps
@8-10
Day 3
1
Hack Squat
3 Sets
8-10 Reps
@8-10
2
Lunge (Dumbbell)
3 Sets
10-12 Reps
@6-8
3
Leg Curl
3 Sets
10-12 Reps
@6-8
4
Leg Extension
3 Sets
12-15 Reps
@7-9
5
Calf Raise (Leg Press)
3 Sets
12-15 Reps
@8-10
Day 4
1
Incline Bench Press (Dumbbell)
3 Sets
6-8 Reps
@8-10
2
Chest Press (Machine)
2 Sets
8-10 Reps
@7-9
3
Lat Pulldown (Close Grip)
3 Sets
6-8 Reps
@7-9
4
Seated Row (Cable)
2 Sets
10-12 Reps
@7-9
5
Seated Shoulder Press (Dumbbell)
2 Sets
8-10 Reps
@7-9
6
Lateral Raise (Cable)
3 Sets
10-12 Reps
@7-9
7
Hammer Curl
3 Sets
10-12 Reps
@7-10
8
Overhead Tricep Extension (Cable)
2 Sets
8-10 Reps
@8-10