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BoostcampPNG

4 Day Split

by N L

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 22, 2024 09:16
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START THE PROGRAM
ON THE BOOSTCAMP APP
FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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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
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
5 reps
RPE 10
2
Bench Press (Barbell)
1
5 reps
RPE 10
3
Deadlift (Barbell)
1
5 reps
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
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
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 2
#
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 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 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
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
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 2
1
Deadlift (Barbell)
1 Set
3 Sets
5+ Reps
3+ Reps
@10
@8
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
Day 3
1
Overhead Press (Barbell)
3 Sets
6-10 Reps
@9
2A
Pull-Up (Bodyweight)
3 Sets
AMRAP
@10
2B
Dip (Bodyweight)
3 Sets
AMRAP
@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 4
1
Squat (Barbell)
3 Sets
5 Reps
@9
2A
Romanian Deadlift (Barbell)
2 Sets
8-12 Reps
@9
2B
Shrug (Barbell)
2 Sets
AMRAP
@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 1
1
Bench Press (Barbell)
3 Sets
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