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4 Day Split

by Oscar N.
1 athletes joined

Program Description

For after the blinkerton

Program Overview

  • Level
    Intermediate, Novice
  • Goal
    Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Feb 07, 2024 08:17
  • Last Edited
    Jun 18, 2025 12:44

Summary

Unleash your strength with this comprehensive 12-week 4 Day Split program, designed to sculpt and define your physique. Each week, you’ll tackle targeted workouts focusing on different muscle groups, ensuring balanced development and recovery. With a mix of machines and free weights, this program is perfect for those ready to elevate their training intensity and achieve real results. Commit to four days a week, and watch your strength and endurance soar!
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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
Lat Pulldown
3
10 reps
RPE 8
2
Seated Row (Machine)
3
10 reps
RPE 8.5
3
Pull-Up (Assisted)
3
10 reps
RPE 7.5
4
Overhead Press (Barbell)
3
10 reps
RPE 7
5A
Bicep Curl (Dumbbell)
3
10 reps
RPE 8
5B
Reverse Bicep Curl (Dumbbell)
3
10 reps
RPE 7.5
6
Hammer Curl
3
10 reps
RPE 8
7
Walk
1
20 mins
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
3
10 reps
10 reps
RPE 6
RPE 8.5
2
Seated Row (Machine)
1
3
10 reps
10 reps
RPE 6
RPE 8.5
3
Lateral Raise (Cable)
3
10 reps
RPE 8
4
Face Pull
3
10 reps
RPE 8
5
Walk
1
20 mins
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
3
10 reps
10 reps
RPE 6
RPE 8.5
2
Seated Row (Machine)
1
3
10 reps
10 reps
RPE 6
RPE 8.5
3
Lateral Raise (Cable)
3
10 reps
RPE 8
4
Face Pull
3
10 reps
RPE 8
5
Walk
1
20 mins
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
3
10 reps
10 reps
RPE 6
RPE 8.5
2
Seated Row (Machine)
1
3
10 reps
10 reps
RPE 6
RPE 8.5
3
Lateral Raise (Cable)
3
10 reps
RPE 8
4
Face Pull
3
10 reps
RPE 8
5
Walk
1
20 mins
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
3
10 reps
10 reps
RPE 6
RPE 8.5
2
Seated Row (Machine)
1
3
10 reps
10 reps
RPE 6
RPE 8.5
3
Lateral Raise (Cable)
3
10 reps
RPE 8
4
Face Pull
3
10 reps
RPE 8
5
Walk
1
20 mins
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
3
10 reps
10 reps
RPE 6
RPE 8.5
2
Seated Row (Machine)
1
3
10 reps
10 reps
RPE 6
RPE 8.5
3
Lateral Raise (Cable)
3
10 reps
RPE 8
4
Face Pull
3
10 reps
RPE 8
5
Walk
1
20 mins
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
3
10 reps
10 reps
RPE 6
RPE 8.5
2
Seated Row (Machine)
1
3
10 reps
10 reps
RPE 6
RPE 8.5
3
Lateral Raise (Cable)
3
10 reps
RPE 8
4
Face Pull
3
10 reps
RPE 8
5
Walk
1
20 mins
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
3
10 reps
10 reps
RPE 6
RPE 8.5
2
Seated Row (Machine)
1
3
10 reps
10 reps
RPE 6
RPE 8.5
3
Lateral Raise (Cable)
3
10 reps
RPE 8
4
Face Pull
3
10 reps
RPE 8
5
Walk
1
20 mins
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
3
10 reps
10 reps
RPE 6
RPE 8.5
2
Seated Row (Machine)
1
3
10 reps
10 reps
RPE 6
RPE 8.5
3
Lateral Raise (Cable)
3
10 reps
RPE 8
4
Face Pull
3
10 reps
RPE 8
5
Walk
1
20 mins
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
3
10 reps
10 reps
RPE 6
RPE 8.5
2
Seated Row (Machine)
1
3
10 reps
10 reps
RPE 6
RPE 8.5
3
Lateral Raise (Cable)
3
10 reps
RPE 8
4
Face Pull
3
10 reps
RPE 8
5
Walk
1
20 mins
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
3
10 reps
10 reps
RPE 6
RPE 8.5
2
Seated Row (Machine)
1
3
10 reps
10 reps
RPE 6
RPE 8.5
3
Lateral Raise (Cable)
3
10 reps
RPE 8
4
Face Pull
3
10 reps
RPE 8
5
Walk
1
20 mins
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
3
10 reps
10 reps
RPE 6
RPE 8.5
2
Seated Row (Machine)
1
3
10 reps
10 reps
RPE 6
RPE 8.5
3
Lateral Raise (Cable)
3
10 reps
RPE 8
4
Face Pull
3
10 reps
RPE 8
5
Walk
1
20 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
10 reps
10 reps
RPE 6
RPE 8.5
2
Incline Bench Press (Barbell)
3
10 reps
RPE 8.5
3
Leg Press
3
10 reps
RPE 8.5
4A
Pull-Up (Assisted)
3
10 reps
RPE 7.5
4B
Dip (Assisted)
3
10 reps
RPE 7.5
5
Tricep Extension (Machine)
3
10 reps
RPE 8.5
6
Walk
1
20 mins
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
10 reps
10 reps
RPE 6
RPE 8.5
2
Incline Bench Press (Barbell)
3
10 reps
RPE 8.5
3
Leg Press
3
10 reps
RPE 8.5
4A
Pull-Up (Assisted)
3
10 reps
RPE 7.5
4B
Dip (Assisted)
3
10 reps
RPE 7.5
5
Tricep Extension (Machine)
3
10 reps
RPE 8.5
6
Walk
1
20 mins
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
10 reps
10 reps
RPE 6
RPE 8.5
2
Incline Bench Press (Barbell)
3
10 reps
RPE 8.5
3
Leg Press
3
10 reps
RPE 8.5
4A
Pull-Up (Assisted)
3
10 reps
RPE 7.5
4B
Dip (Assisted)
3
10 reps
RPE 7.5
5
Tricep Extension (Machine)
3
10 reps
RPE 8.5
6
Walk
1
20 mins
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
10 reps
10 reps
RPE 6
RPE 8.5
2
Incline Bench Press (Barbell)
3
10 reps
RPE 8.5
3
Leg Press
3
10 reps
RPE 8.5
4A
Pull-Up (Assisted)
3
10 reps
RPE 7.5
4B
Dip (Assisted)
3
10 reps
RPE 7.5
5
Tricep Extension (Machine)
3
10 reps
RPE 8.5
6
Walk
1
20 mins
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
10 reps
10 reps
RPE 6
RPE 8.5
2
Incline Bench Press (Barbell)
3
10 reps
RPE 8.5
3
Leg Press
3
10 reps
RPE 8.5
4A
Pull-Up (Assisted)
3
10 reps
RPE 7.5
4B
Dip (Assisted)
3
10 reps
RPE 7.5
5
Tricep Extension (Machine)
3
10 reps
RPE 8.5
6
Walk
1
20 mins
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
10 reps
10 reps
RPE 6
RPE 8.5
2
Incline Bench Press (Barbell)
3
10 reps
RPE 8.5
3
Leg Press
3
10 reps
RPE 8.5
4A
Pull-Up (Assisted)
3
10 reps
RPE 7.5
4B
Dip (Assisted)
3
10 reps
RPE 7.5
5
Tricep Extension (Machine)
3
10 reps
RPE 8.5
6
Walk
1
20 mins
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
10 reps
10 reps
RPE 6
RPE 8.5
2
Incline Bench Press (Barbell)
3
10 reps
RPE 8.5
3
Leg Press
3
10 reps
RPE 8.5
4A
Pull-Up (Assisted)
3
10 reps
RPE 7.5
4B
Dip (Assisted)
3
10 reps
RPE 7.5
5
Tricep Extension (Machine)
3
10 reps
RPE 8.5
6
Walk
1
20 mins
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
10 reps
10 reps
RPE 6
RPE 8.5
2
Incline Bench Press (Barbell)
3
10 reps
RPE 8.5
3
Leg Press
3
10 reps
RPE 8.5
4A
Pull-Up (Assisted)
3
10 reps
RPE 7.5
4B
Dip (Assisted)
3
10 reps
RPE 7.5
5
Tricep Extension (Machine)
3
10 reps
RPE 8.5
6
Walk
1
20 mins
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
10 reps
10 reps
RPE 6
RPE 8.5
2
Incline Bench Press (Barbell)
3
10 reps
RPE 8.5
3
Leg Press
3
10 reps
RPE 8.5
4A
Pull-Up (Assisted)
3
10 reps
RPE 7.5
4B
Dip (Assisted)
3
10 reps
RPE 7.5
5
Tricep Extension (Machine)
3
10 reps
RPE 8.5
6
Walk
1
20 mins
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
10 reps
10 reps
RPE 6
RPE 8.5
2
Incline Bench Press (Barbell)
3
10 reps
RPE 8.5
3
Leg Press
3
10 reps
RPE 8.5
4A
Pull-Up (Assisted)
3
10 reps
RPE 7.5
4B
Dip (Assisted)
3
10 reps
RPE 7.5
5
Tricep Extension (Machine)
3
10 reps
RPE 8.5
6
Walk
1
20 mins
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
10 reps
10 reps
RPE 6
RPE 8.5
2
Incline Bench Press (Barbell)
3
10 reps
RPE 8.5
3
Leg Press
3
10 reps
RPE 8.5
4A
Pull-Up (Assisted)
3
10 reps
RPE 7.5
4B
Dip (Assisted)
3
10 reps
RPE 7.5
5
Tricep Extension (Machine)
3
10 reps
RPE 8.5
6
Walk
1
20 mins
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
10 reps
10 reps
RPE 6
RPE 8.5
2
Incline Bench Press (Barbell)
3
10 reps
RPE 8.5
3
Leg Press
3
10 reps
RPE 8.5
4A
Pull-Up (Assisted)
3
10 reps
RPE 7.5
4B
Dip (Assisted)
3
10 reps
RPE 7.5
5
Tricep Extension (Machine)
3
10 reps
RPE 8.5
6
Walk
1
20 mins
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
3
10 reps
10 reps
RPE 6
RPE 8.5
2
Seated Row (Machine)
1
3
10 reps
10 reps
RPE 6
RPE 8.5
3
Lateral Raise (Cable)
3
10 reps
RPE 8
4
Face Pull
3
10 reps
RPE 8
5
Walk
1
20 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
RPE 8
2
Seated Row (Machine)
3
10 reps
RPE 8.5
3
Pull-Up (Assisted)
3
10 reps
RPE 7.5
4
Overhead Press (Barbell)
3
10 reps
RPE 7
5A
Bicep Curl (Dumbbell)
3
10 reps
RPE 8
5B
Reverse Bicep Curl (Dumbbell)
3
10 reps
RPE 7.5
6
Hammer Curl
3
10 reps
RPE 8
7
Walk
1
20 mins
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
RPE 8
2
Seated Row (Machine)
3
10 reps
RPE 8.5
3
Pull-Up (Assisted)
3
10 reps
RPE 7.5
4
Overhead Press (Barbell)
3
10 reps
RPE 7
5A
Bicep Curl (Dumbbell)
3
10 reps
RPE 8
5B
Reverse Bicep Curl (Dumbbell)
3
10 reps
RPE 7.5
6
Hammer Curl
3
10 reps
RPE 8
7
Walk
1
20 mins
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
RPE 8
2
Seated Row (Machine)
3
10 reps
RPE 8.5
3
Pull-Up (Assisted)
3
10 reps
RPE 7.5
4
Overhead Press (Barbell)
3
10 reps
RPE 7
5A
Bicep Curl (Dumbbell)
3
10 reps
RPE 8
5B
Reverse Bicep Curl (Dumbbell)
3
10 reps
RPE 7.5
6
Hammer Curl
3
10 reps
RPE 8
7
Walk
1
20 mins
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
RPE 8
2
Seated Row (Machine)
3
10 reps
RPE 8.5
3
Pull-Up (Assisted)
3
10 reps
RPE 7.5
4
Overhead Press (Barbell)
3
10 reps
RPE 7
5A
Bicep Curl (Dumbbell)
3
10 reps
RPE 8
5B
Reverse Bicep Curl (Dumbbell)
3
10 reps
RPE 7.5
6
Hammer Curl
3
10 reps
RPE 8
7
Walk
1
20 mins
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
RPE 8
2
Seated Row (Machine)
3
10 reps
RPE 8.5
3
Pull-Up (Assisted)
3
10 reps
RPE 7.5
4
Overhead Press (Barbell)
3
10 reps
RPE 7
5A
Bicep Curl (Dumbbell)
3
10 reps
RPE 8
5B
Reverse Bicep Curl (Dumbbell)
3
10 reps
RPE 7.5
6
Hammer Curl
3
10 reps
RPE 8
7
Walk
1
20 mins
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
RPE 8
2
Seated Row (Machine)
3
10 reps
RPE 8.5
3
Pull-Up (Assisted)
3
10 reps
RPE 7.5
4
Overhead Press (Barbell)
3
10 reps
RPE 7
5A
Bicep Curl (Dumbbell)
3
10 reps
RPE 8
5B
Reverse Bicep Curl (Dumbbell)
3
10 reps
RPE 7.5
6
Hammer Curl
3
10 reps
RPE 8
7
Walk
1
20 mins
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
RPE 8
2
Seated Row (Machine)
3
10 reps
RPE 8.5
3
Pull-Up (Assisted)
3
10 reps
RPE 7.5
4
Overhead Press (Barbell)
3
10 reps
RPE 7
5A
Bicep Curl (Dumbbell)
3
10 reps
RPE 8
5B
Reverse Bicep Curl (Dumbbell)
3
10 reps
RPE 7.5
6
Hammer Curl
3
10 reps
RPE 8
7
Walk
1
20 mins
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
RPE 8
2
Seated Row (Machine)
3
10 reps
RPE 8.5
3
Pull-Up (Assisted)
3
10 reps
RPE 7.5
4
Overhead Press (Barbell)
3
10 reps
RPE 7
5A
Bicep Curl (Dumbbell)
3
10 reps
RPE 8
5B
Reverse Bicep Curl (Dumbbell)
3
10 reps
RPE 7.5
6
Hammer Curl
3
10 reps
RPE 8
7
Walk
1
20 mins
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
RPE 8
2
Seated Row (Machine)
3
10 reps
RPE 8.5
3
Pull-Up (Assisted)
3
10 reps
RPE 7.5
4
Overhead Press (Barbell)
3
10 reps
RPE 7
5A
Bicep Curl (Dumbbell)
3
10 reps
RPE 8
5B
Reverse Bicep Curl (Dumbbell)
3
10 reps
RPE 7.5
6
Hammer Curl
3
10 reps
RPE 8
7
Walk
1
20 mins
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
RPE 8
2
Seated Row (Machine)
3
10 reps
RPE 8.5
3
Pull-Up (Assisted)
3
10 reps
RPE 7.5
4
Overhead Press (Barbell)
3
10 reps
RPE 7
5A
Bicep Curl (Dumbbell)
3
10 reps
RPE 8
5B
Reverse Bicep Curl (Dumbbell)
3
10 reps
RPE 7.5
6
Hammer Curl
3
10 reps
RPE 8
7
Walk
1
20 mins
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
RPE 8
2
Seated Row (Machine)
3
10 reps
RPE 8.5
3
Pull-Up (Assisted)
3
10 reps
RPE 7.5
4
Overhead Press (Barbell)
3
10 reps
RPE 7
5A
Bicep Curl (Dumbbell)
3
10 reps
RPE 8
5B
Reverse Bicep Curl (Dumbbell)
3
10 reps
RPE 7.5
6
Hammer Curl
3
10 reps
RPE 8
7
Walk
1
20 mins
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
10 reps
RPE 8.5
2
Hamstring Curl
3
10 reps
RPE 9
3
Leg Extension
3
10 reps
RPE 9
4
Bench Press (Barbell)
3
10 reps
RPE 7.5
5A
Pull-Up (Assisted)
3
10 reps
RPE 7
5B
Dip (Assisted)
3
10 reps
RPE 7
6
Walk
1
20 mins
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
10 reps
RPE 8.5
2
Hamstring Curl
3
10 reps
RPE 9
3
Leg Extension
3
10 reps
RPE 9
4
Bench Press (Barbell)
3
10 reps
RPE 7.5
5A
Pull-Up (Assisted)
3
10 reps
RPE 7
5B
Dip (Assisted)
3
10 reps
RPE 7
6
Walk
1
20 mins
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
10 reps
RPE 8.5
2
Hamstring Curl
3
10 reps
RPE 9
3
Leg Extension
3
10 reps
RPE 9
4
Bench Press (Barbell)
3
10 reps
RPE 7.5
5A
Pull-Up (Assisted)
3
10 reps
RPE 7
5B
Dip (Assisted)
3
10 reps
RPE 7
6
Walk
1
20 mins
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
10 reps
RPE 8.5
2
Hamstring Curl
3
10 reps
RPE 9
3
Leg Extension
3
10 reps
RPE 9
4
Bench Press (Barbell)
3
10 reps
RPE 7.5
5A
Pull-Up (Assisted)
3
10 reps
RPE 7
5B
Dip (Assisted)
3
10 reps
RPE 7
6
Walk
1
20 mins
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
10 reps
RPE 8.5
2
Hamstring Curl
3
10 reps
RPE 9
3
Leg Extension
3
10 reps
RPE 9
4
Bench Press (Barbell)
3
10 reps
RPE 7.5
5A
Pull-Up (Assisted)
3
10 reps
RPE 7
5B
Dip (Assisted)
3
10 reps
RPE 7
6
Walk
1
20 mins
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
10 reps
RPE 8.5
2
Hamstring Curl
3
10 reps
RPE 9
3
Leg Extension
3
10 reps
RPE 9
4
Bench Press (Barbell)
3
10 reps
RPE 7.5
5A
Pull-Up (Assisted)
3
10 reps
RPE 7
5B
Dip (Assisted)
3
10 reps
RPE 7
6
Walk
1
20 mins
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
10 reps
RPE 8.5
2
Hamstring Curl
3
10 reps
RPE 9
3
Leg Extension
3
10 reps
RPE 9
4
Bench Press (Barbell)
3
10 reps
RPE 7.5
5A
Pull-Up (Assisted)
3
10 reps
RPE 7
5B
Dip (Assisted)
3
10 reps
RPE 7
6
Walk
1
20 mins
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
10 reps
RPE 8.5
2
Hamstring Curl
3
10 reps
RPE 9
3
Leg Extension
3
10 reps
RPE 9
4
Bench Press (Barbell)
3
10 reps
RPE 7.5
5A
Pull-Up (Assisted)
3
10 reps
RPE 7
5B
Dip (Assisted)
3
10 reps
RPE 7
6
Walk
1
20 mins
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
10 reps
RPE 8.5
2
Hamstring Curl
3
10 reps
RPE 9
3
Leg Extension
3
10 reps
RPE 9
4
Bench Press (Barbell)
3
10 reps
RPE 7.5
5A
Pull-Up (Assisted)
3
10 reps
RPE 7
5B
Dip (Assisted)
3
10 reps
RPE 7
6
Walk
1
20 mins
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
10 reps
RPE 8.5
2
Hamstring Curl
3
10 reps
RPE 9
3
Leg Extension
3
10 reps
RPE 9
4
Bench Press (Barbell)
3
10 reps
RPE 7.5
5A
Pull-Up (Assisted)
3
10 reps
RPE 7
5B
Dip (Assisted)
3
10 reps
RPE 7
6
Walk
1
20 mins
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
10 reps
RPE 8.5
2
Hamstring Curl
3
10 reps
RPE 9
3
Leg Extension
3
10 reps
RPE 9
4
Bench Press (Barbell)
3
10 reps
RPE 7.5
5A
Pull-Up (Assisted)
3
10 reps
RPE 7
5B
Dip (Assisted)
3
10 reps
RPE 7
6
Walk
1
20 mins
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
10 reps
RPE 8.5
2
Hamstring Curl
3
10 reps
RPE 9
3
Leg Extension
3
10 reps
RPE 9
4
Bench Press (Barbell)
3
10 reps
RPE 7.5
5A
Pull-Up (Assisted)
3
10 reps
RPE 7
5B
Dip (Assisted)
3
10 reps
RPE 7
6
Walk
1
20 mins
RPE 7.5
Week 1
1 / 12 Weeks
Day 1
1
Lat Pulldown
3 Sets
10 Reps
@8
2
Seated Row (Machine)
3 Sets
10 Reps
@8.5
3
Pull-Up (Assisted)
3 Sets
10 Reps
@7.5
4
Overhead Press (Barbell)
3 Sets
10 Reps
@7
5A
Bicep Curl (Dumbbell)
3 Sets
10 Reps
@8
5B
Reverse Bicep Curl (Dumbbell)
3 Sets
10 Reps
@7.5
6
Hammer Curl
3 Sets
10 Reps
@8
7
Walk
1 Set
20 mins
@7.5
Day 2
1
Bench Press (Barbell)
1 Set
3 Sets
10 Reps
10 Reps
@6
@8.5
2
Incline Bench Press (Barbell)
3 Sets
10 Reps
@8.5
3
Leg Press
3 Sets
10 Reps
@8.5
4A
Pull-Up (Assisted)
3 Sets
10 Reps
@7.5
4B
Dip (Assisted)
3 Sets
10 Reps
@7.5
5
Tricep Extension (Machine)
3 Sets
10 Reps
@8.5
6
Walk
1 Set
20 mins
@8.5
Day 3
1
Overhead Press (Barbell)
1 Set
3 Sets
10 Reps
10 Reps
@6
@8.5
2
Seated Row (Machine)
1 Set
3 Sets
10 Reps
10 Reps
@6
@8.5
3
Lateral Raise (Cable)
3 Sets
10 Reps
@8
4
Face Pull
3 Sets
10 Reps
@8
5
Walk
1 Set
20 mins
@8
Day 4
1
Leg Press
3 Sets
10 Reps
@8.5
2
Hamstring Curl
3 Sets
10 Reps
@9
3
Leg Extension
3 Sets
10 Reps
@9
4
Bench Press (Barbell)
3 Sets
10 Reps
@7.5
5A
Pull-Up (Assisted)
3 Sets
10 Reps
@7
5B
Dip (Assisted)
3 Sets
10 Reps
@7
6
Walk
1 Set
20 mins
@7.5