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BoostcampPNG

4 Day Split

by N L
1 athletes joined

Program Description

ULUL split with lots of supersets to save some time. Add extra sets for abs wherever you feel like it.

Program Overview

  • Level
    Novice
  • Goal
    Powerbuilding
  • Equipment
    Garage Gym
  • Program Length
    12 weeks
  • Time Per Workout
    50 minutes
  • Created
    Dec 05, 2023 10:46
  • Last Edited
    Jul 06, 2025 10:20

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
Triceps
12.4%
Upper Back
11.2%
Quadriceps
11.1%
Lats
9.5%
Biceps
8.8%
Hamstrings
8.4%
Chest
7.9%
Glutes
6.9%
Front Delts
6.5%
Middle Delts
4%
Abs
3.1%
Lower Back
2.9%
Calves
2.4%
Rear Delts
1.9%
Forearms
1.1%
Adductors
1%
Abductors
0.8%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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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)
3
3-5 reps
RPE 9
2
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 9
3A
Lat Pulldown
4
8-12 reps
RPE 8
3B
Tricep Extension (Cable)
4
8-12 reps
RPE 8
4A
Lateral Raise (Dumbbell)
2
12-20 reps
RPE 9
4B
Hammer Curl
2
12-15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5+ reps
RPE 9
2
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 9
3A
Lat Pulldown
4
8-12 reps
RPE 8
3B
Tricep Extension (Cable)
4
8-12 reps
RPE 8
4A
Lateral Raise (Dumbbell)
2
12-20 reps
RPE 9
4B
Hammer Curl
2
12-15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5+ reps
RPE 9
2
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 9
3A
Lat Pulldown
4
8-12 reps
RPE 8
3B
Tricep Extension (Cable)
4
8-12 reps
RPE 8
4A
Lateral Raise (Dumbbell)
2
12-20 reps
RPE 9
4B
Hammer Curl
2
12-15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5+ reps
RPE 9
2
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 9
3A
Lat Pulldown
4
8-12 reps
RPE 8
3B
Tricep Extension (Cable)
4
8-12 reps
RPE 8
4A
Lateral Raise (Dumbbell)
2
12-20 reps
RPE 9
4B
Hammer Curl
2
12-15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5+ reps
RPE 9
2
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 9
3A
Lat Pulldown
4
8-12 reps
RPE 8
3B
Tricep Extension (Cable)
4
8-12 reps
RPE 8
4A
Lateral Raise (Dumbbell)
2
12-20 reps
RPE 9
4B
Hammer Curl
2
12-15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5+ reps
RPE 9
2
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 9
3A
Lat Pulldown
4
8-12 reps
RPE 8
3B
Tricep Extension (Cable)
4
8-12 reps
RPE 8
4A
Lateral Raise (Dumbbell)
2
12-20 reps
RPE 9
4B
Hammer Curl
2
12-15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5+ reps
RPE 9
2
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 9
3A
Lat Pulldown
4
8-12 reps
RPE 8
3B
Tricep Extension (Cable)
4
8-12 reps
RPE 8
4A
Lateral Raise (Dumbbell)
2
12-20 reps
RPE 9
4B
Hammer Curl
2
12-15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5+ reps
RPE 9
2
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 9
3A
Lat Pulldown
4
8-12 reps
RPE 8
3B
Tricep Extension (Cable)
4
8-12 reps
RPE 8
4A
Lateral Raise (Dumbbell)
2
12-20 reps
RPE 9
4B
Hammer Curl
2
12-15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5+ reps
RPE 9
2
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 9
3A
Lat Pulldown
4
8-12 reps
RPE 8
3B
Tricep Extension (Cable)
4
8-12 reps
RPE 8
4A
Lateral Raise (Dumbbell)
2
12-20 reps
RPE 9
4B
Hammer Curl
2
12-15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5+ reps
RPE 9
2
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 9
3A
Lat Pulldown
4
8-12 reps
RPE 8
3B
Tricep Extension (Cable)
4
8-12 reps
RPE 8
4A
Lateral Raise (Dumbbell)
2
12-20 reps
RPE 9
4B
Hammer Curl
2
12-15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5+ reps
RPE 9
2
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 9
3A
Lat Pulldown
4
8-12 reps
RPE 8
3B
Tricep Extension (Cable)
4
8-12 reps
RPE 8
4A
Lateral Raise (Dumbbell)
2
12-20 reps
RPE 9
4B
Hammer Curl
2
12-15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1 reps
RPE 10
2
Bench Press (Barbell)
1
1 reps
RPE 10
3
Deadlift (Barbell)
1
1 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
1
3 reps
5 reps
RPE 8
RPE 10
2
Barbell Row
3
6-10 reps
RPE 8
3
Leg Press
2
10-15 reps
RPE 8.5
4
Hamstring Curl
2
10-15 reps
RPE 8.5
5
Bicep Curl (EZ Bar)
2
6-8 reps
RPE 7.5
6
Leg Raise (Captain's Chair)
1
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
1
3 reps
5 reps
RPE 8
RPE 10
2
Barbell Row
3
6-10 reps
RPE 8
3
Leg Press
2
10-15 reps
RPE 8.5
4
Hamstring Curl
2
10-15 reps
RPE 8.5
5
Bicep Curl (EZ Bar)
2
6-8 reps
RPE 7.5
6
Leg Raise (Captain's Chair)
1
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3
5+ reps
3+ reps
RPE 10
RPE 8
2
Barbell Row
3
6-10 reps
RPE 8
3
Leg Press (45 Degrees)
2
10-15 reps
RPE 8.5
4
Hamstring Curl
2
10-15 reps
RPE 8.5
5
Bicep Curl (EZ Bar)
2
6-8 reps
RPE 7.5
6
Leg Raise (Captain's Chair)
1
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3
5+ reps
3+ reps
RPE 10
RPE 8
2
Barbell Row
3
6-10 reps
RPE 8
3
Leg Press (45 Degrees)
2
10-15 reps
RPE 8.5
4
Hamstring Curl
2
10-15 reps
RPE 8.5
5
Bicep Curl (EZ Bar)
2
6-8 reps
RPE 7.5
6
Leg Raise (Captain's Chair)
1
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3
5+ reps
3+ reps
RPE 10
RPE 8
2
Barbell Row
3
6-10 reps
RPE 8
3
Leg Press (45 Degrees)
2
10-15 reps
RPE 8.5
4
Hamstring Curl
2
10-15 reps
RPE 8.5
5
Bicep Curl (EZ Bar)
2
6-8 reps
RPE 7.5
6
Leg Raise (Captain's Chair)
1
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3
5+ reps
3+ reps
RPE 10
RPE 8
2
Barbell Row
3
6-10 reps
RPE 8
3
Leg Press (45 Degrees)
2
10-15 reps
RPE 8.5
4
Hamstring Curl
2
10-15 reps
RPE 8.5
5
Bicep Curl (EZ Bar)
2
6-8 reps
RPE 7.5
6
Leg Raise (Captain's Chair)
1
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3
5+ reps
3+ reps
RPE 10
RPE 8
2
Barbell Row
3
6-10 reps
RPE 8
3
Leg Press (45 Degrees)
2
10-15 reps
RPE 8.5
4
Hamstring Curl
2
10-15 reps
RPE 8.5
5
Bicep Curl (EZ Bar)
2
6-8 reps
RPE 7.5
6
Leg Raise (Captain's Chair)
1
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3
5+ reps
3+ reps
RPE 10
RPE 8
2
Barbell Row
3
6-10 reps
RPE 8
3
Leg Press (45 Degrees)
2
10-15 reps
RPE 8.5
4
Hamstring Curl
2
10-15 reps
RPE 8.5
5
Bicep Curl (EZ Bar)
2
6-8 reps
RPE 7.5
6
Leg Raise (Captain's Chair)
1
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3
5+ reps
3+ reps
RPE 10
RPE 8
2
Barbell Row
3
6-10 reps
RPE 8
3
Leg Press (45 Degrees)
2
10-15 reps
RPE 8.5
4
Hamstring Curl
2
10-15 reps
RPE 8.5
5
Bicep Curl (EZ Bar)
2
6-8 reps
RPE 7.5
6
Leg Raise (Captain's Chair)
1
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3
5+ reps
3+ reps
RPE 10
RPE 8
2
Barbell Row
3
6-10 reps
RPE 8
3
Leg Press (45 Degrees)
2
10-15 reps
RPE 8.5
4
Hamstring Curl
2
10-15 reps
RPE 8.5
5
Bicep Curl (EZ Bar)
2
6-8 reps
RPE 7.5
6
Leg Raise (Captain's Chair)
1
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3
5+ reps
3+ reps
RPE 10
RPE 8
2
Barbell Row
3
6-10 reps
RPE 8
3
Leg Press (45 Degrees)
2
10-15 reps
RPE 8.5
4
Hamstring Curl
2
10-15 reps
RPE 8.5
5
Bicep Curl (EZ Bar)
2
6-8 reps
RPE 7.5
6
Leg Raise (Captain's Chair)
1
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
3-5 reps
RPE 9
2A
Pull-Up (Weighted)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 9
RPE 9.5
RPE 10
2B
Dip (Weighted)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 9
RPE 9.5
RPE 10
3A
Seated Row (Cable)
3
8-12 reps
RPE 9
3B
Tricep Rope Push Down (Cable)
3
8-12 reps
RPE 9
3C
Bicep Curl (Cable)
3
8-12 reps
RPE 9
4A
Chest Fly (Machine)
2
8-12 reps
RPE 9
4B
Rear Delt Fly (Machine)
2
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
5 reps
RPE 9
2A
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
2B
Dip (Bodyweight)
3
AMRAP
RPE 10
3A
Seated Row (Cable)
3
8-12 reps
RPE 9
3B
Tricep Rope Push Down (Cable)
3
8-12 reps
RPE 9
3C
Bicep Curl (Cable)
3
8-12 reps
RPE 9
4A
Chest Fly (Machine)
2
8-12 reps
RPE 9
4B
Rear Delt Fly (Machine)
2
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
6-10 reps
RPE 9
2A
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
2B
Dip (Bodyweight)
3
AMRAP
RPE 10
3A
Seated Row (Cable)
3
8-12 reps
RPE 9
3B
Tricep Rope Push Down (Cable)
3
8-12 reps
RPE 9
3C
Bicep Curl (Cable)
3
8-12 reps
RPE 9
4A
Chest Fly (Machine)
2
8-12 reps
RPE 9
4B
Rear Delt Fly (Machine)
2
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
6-10 reps
RPE 9
2A
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
2B
Dip (Bodyweight)
3
AMRAP
RPE 10
3A
Seated Row (Cable)
3
8-12 reps
RPE 9
3B
Tricep Rope Push Down (Cable)
3
8-12 reps
RPE 9
3C
Bicep Curl (Cable)
3
8-12 reps
RPE 9
4A
Chest Fly (Machine)
2
8-12 reps
RPE 9
4B
Rear Delt Fly (Machine)
2
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
6-10 reps
RPE 9
2A
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
2B
Dip (Bodyweight)
3
AMRAP
RPE 10
3A
Seated Row (Cable)
3
8-12 reps
RPE 9
3B
Tricep Rope Push Down (Cable)
3
8-12 reps
RPE 9
3C
Bicep Curl (Cable)
3
8-12 reps
RPE 9
4A
Chest Fly (Machine)
2
8-12 reps
RPE 9
4B
Rear Delt Fly (Machine)
2
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
6-10 reps
RPE 9
2A
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
2B
Dip (Bodyweight)
3
AMRAP
RPE 10
3A
Seated Row (Cable)
3
8-12 reps
RPE 9
3B
Tricep Rope Push Down (Cable)
3
8-12 reps
RPE 9
3C
Bicep Curl (Cable)
3
8-12 reps
RPE 9
4A
Chest Fly (Machine)
2
8-12 reps
RPE 9
4B
Rear Delt Fly (Machine)
2
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
6-10 reps
RPE 9
2A
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
2B
Dip (Bodyweight)
3
AMRAP
RPE 10
3A
Seated Row (Cable)
3
8-12 reps
RPE 9
3B
Tricep Rope Push Down (Cable)
3
8-12 reps
RPE 9
3C
Bicep Curl (Cable)
3
8-12 reps
RPE 9
4A
Chest Fly (Machine)
2
8-12 reps
RPE 9
4B
Rear Delt Fly (Machine)
2
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
6-10 reps
RPE 9
2A
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
2B
Dip (Bodyweight)
3
AMRAP
RPE 10
3A
Seated Row (Cable)
3
8-12 reps
RPE 9
3B
Tricep Rope Push Down (Cable)
3
8-12 reps
RPE 9
3C
Bicep Curl (Cable)
3
8-12 reps
RPE 9
4A
Chest Fly (Machine)
2
8-12 reps
RPE 9
4B
Rear Delt Fly (Machine)
2
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
6-10 reps
RPE 9
2A
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
2B
Dip (Bodyweight)
3
AMRAP
RPE 10
3A
Seated Row (Cable)
3
8-12 reps
RPE 9
3B
Tricep Rope Push Down (Cable)
3
8-12 reps
RPE 9
3C
Bicep Curl (Cable)
3
8-12 reps
RPE 9
4A
Chest Fly (Machine)
2
8-12 reps
RPE 9
4B
Rear Delt Fly (Machine)
2
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
6-10 reps
RPE 9
2A
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
2B
Dip (Bodyweight)
3
AMRAP
RPE 10
3A
Seated Row (Cable)
3
8-12 reps
RPE 9
3B
Tricep Rope Push Down (Cable)
3
8-12 reps
RPE 9
3C
Bicep Curl (Cable)
3
8-12 reps
RPE 9
4A
Chest Fly (Machine)
2
8-12 reps
RPE 9
4B
Rear Delt Fly (Machine)
2
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
6-10 reps
RPE 9
2A
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
2B
Dip (Bodyweight)
3
AMRAP
RPE 10
3A
Seated Row (Cable)
3
8-12 reps
RPE 9
3B
Tricep Rope Push Down (Cable)
3
8-12 reps
RPE 9
3C
Bicep Curl (Cable)
3
8-12 reps
RPE 9
4A
Chest Fly (Machine)
2
8-12 reps
RPE 9
4B
Rear Delt Fly (Machine)
2
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-5 reps
RPE 9
2A
Romanian Deadlift (Barbell)
2
8-12 reps
RPE 9
2B
Shrug (Barbell)
2
12-15 reps
RPE 9.5
3A
Leg Press
3
6-10 reps
RPE 9
3B
Seated Calf Raise
3
12-20 reps
RPE 9
4
Leg Extension
2
10-15 reps
RPE 9
5
Bicep Curl (Dumbbell)
2
10-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 9
2A
Romanian Deadlift (Barbell)
2
8-12 reps
RPE 9
2B
Shrug (Barbell)
2
AMRAP
RPE 9.5
3A
Leg Press
3
6-10 reps
RPE 9
3B
Seated Calf Raise
3
12-20 reps
RPE 9
4
Leg Extension
2
10-15 reps
RPE 9
5
Bicep Curl (Dumbbell)
2
10-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 9
2A
Romanian Deadlift (Barbell)
2
8-12 reps
RPE 9
2B
Shrug (Barbell)
2
AMRAP
RPE 9.5
3A
Leg Press
3
6-10 reps
RPE 9
3B
Seated Calf Raise
3
12-20 reps
RPE 9
4
Leg Extension
2
10-15 reps
RPE 9
5
Bicep Curl (Dumbbell)
2
10-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 9
2A
Romanian Deadlift (Barbell)
2
8-12 reps
RPE 9
2B
Shrug (Barbell)
2
AMRAP
RPE 9.5
3A
Leg Press
3
6-10 reps
RPE 9
3B
Seated Calf Raise
3
12-20 reps
RPE 9
4
Leg Extension
2
10-15 reps
RPE 9
5
Bicep Curl (Dumbbell)
2
10-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 9
2A
Romanian Deadlift (Barbell)
2
8-12 reps
RPE 9
2B
Shrug (Barbell)
2
AMRAP
RPE 9.5
3A
Leg Press
3
6-10 reps
RPE 9
3B
Seated Calf Raise
3
12-20 reps
RPE 9
4
Leg Extension
2
10-15 reps
RPE 9
5
Bicep Curl (Dumbbell)
2
10-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 9
2A
Romanian Deadlift (Barbell)
2
8-12 reps
RPE 9
2B
Shrug (Barbell)
2
AMRAP
RPE 9.5
3A
Leg Press
3
6-10 reps
RPE 9
3B
Seated Calf Raise
3
12-20 reps
RPE 9
4
Leg Extension
2
10-15 reps
RPE 9
5
Bicep Curl (Dumbbell)
2
10-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 9
2A
Romanian Deadlift (Barbell)
2
8-12 reps
RPE 9
2B
Shrug (Barbell)
2
AMRAP
RPE 9.5
3A
Leg Press
3
6-10 reps
RPE 9
3B
Seated Calf Raise
3
12-20 reps
RPE 9
4
Leg Extension
2
10-15 reps
RPE 9
5
Bicep Curl (Dumbbell)
2
10-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 9
2A
Romanian Deadlift (Barbell)
2
8-12 reps
RPE 9
2B
Shrug (Barbell)
2
AMRAP
RPE 9.5
3A
Leg Press
3
6-10 reps
RPE 9
3B
Seated Calf Raise
3
12-20 reps
RPE 9
4
Leg Extension
2
10-15 reps
RPE 9
5
Bicep Curl (Dumbbell)
2
10-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 9
2A
Romanian Deadlift (Barbell)
2
8-12 reps
RPE 9
2B
Shrug (Barbell)
2
AMRAP
RPE 9.5
3A
Leg Press
3
6-10 reps
RPE 9
3B
Seated Calf Raise
3
12-20 reps
RPE 9
4
Leg Extension
2
10-15 reps
RPE 9
5
Bicep Curl (Dumbbell)
2
10-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 9
2A
Romanian Deadlift (Barbell)
2
8-12 reps
RPE 9
2B
Shrug (Barbell)
2
AMRAP
RPE 9.5
3A
Leg Press
3
6-10 reps
RPE 9
3B
Seated Calf Raise
3
12-20 reps
RPE 9
4
Leg Extension
2
10-15 reps
RPE 9
5
Bicep Curl (Dumbbell)
2
10-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 9
2A
Romanian Deadlift (Barbell)
2
8-12 reps
RPE 9
2B
Shrug (Barbell)
2
AMRAP
RPE 9.5
3A
Leg Press
3
6-10 reps
RPE 9
3B
Seated Calf Raise
3
12-20 reps
RPE 9
4
Leg Extension
2
10-15 reps
RPE 9
5
Bicep Curl (Dumbbell)
2
10-15 reps
RPE 9
Week 1
1 / 12 Weeks
Day 3
1
Overhead Press (Barbell)
3 Sets
3-5 Reps
@9
2A
Pull-Up (Weighted)
1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
6-10 Reps
@9
@9.5
@10
2B
Dip (Weighted)
1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
6-10 Reps
@9
@9.5
@10
3A
Seated Row (Cable)
3 Sets
8-12 Reps
@9
3B
Tricep Rope Push Down (Cable)
3 Sets
8-12 Reps
@9
3C
Bicep Curl (Cable)
3 Sets
8-12 Reps
@9
4A
Chest Fly (Machine)
2 Sets
8-12 Reps
@9
4B
Rear Delt Fly (Machine)
2 Sets
8-12 Reps
@9
Day 1
1
Bench Press (Barbell)
3 Sets
3-5 Reps
@9
2
Incline Bench Press (Dumbbell)
3 Sets
6-10 Reps
@9
3A
Lat Pulldown
4 Sets
8-12 Reps
@8
3B
Tricep Extension (Cable)
4 Sets
8-12 Reps
@8
4A
Lateral Raise (Dumbbell)
2 Sets
12-20 Reps
@9
4B
Hammer Curl
2 Sets
12-15 Reps
@9
Day 4
1
Squat (Barbell)
3 Sets
3-5 Reps
@9
2A
Romanian Deadlift (Barbell)
2 Sets
8-12 Reps
@9
2B
Shrug (Barbell)
2 Sets
12-15 Reps
@9.5
3A
Leg Press
3 Sets
6-10 Reps
@9
3B
Seated Calf Raise
3 Sets
12-20 Reps
@9
4
Leg Extension
2 Sets
10-15 Reps
@9
5
Bicep Curl (Dumbbell)
2 Sets
10-15 Reps
@9
Day 2
1
Deadlift (Barbell)
3 Sets
1 Set
3 Reps
5 Reps
@8
@10
2
Barbell Row
3 Sets
6-10 Reps
@8
3
Leg Press
2 Sets
10-15 Reps
@8.5
4
Hamstring Curl
2 Sets
10-15 Reps
@8.5
5
Bicep Curl (EZ Bar)
2 Sets
6-8 Reps
@7.5
6
Leg Raise (Captain's Chair)
1 Set
AMRAP
@10