Program Description
Get bigger faster in 4 days
Program Overview
- LevelAdvanced, Beginner, Novice, Intermediate
- GoalBodybuilding, Muscle & Sculpting
- EquipmentFull Gym
- Program Length12 weeks
- Time Per Workout120 minutes
- CreatedJun 04, 2024 08:40
- Last EditedJun 18, 2025 08:25

Summary
Unlock your potential with this 12-week, 4-day split program designed to enhance hypertrophy and sculpt a V-taper physique. Each session targets specific muscle groups, focusing on compound and isolation exercises to maximize muscle growth and definition. With a mix of barbell, dumbbell, and cable movements, you'll build strength and size while refining your physique. Get ready to challenge yourself and see real results as you commit to this structured training plan!
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 (Paused)
3
8 reps
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Cable Crossover
3
10 reps
-
4
Single Arm Pushdown
3
12 reps
-
5
Dip (Bodyweight)
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
8 reps
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Cable Crossover
3
10 reps
-
4
Single Arm Pushdown
3
12 reps
-
5
Dip (Bodyweight)
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
8 reps
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Cable Crossover
3
10 reps
-
4
Single Arm Pushdown
3
12 reps
-
5
Dip (Bodyweight)
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
8 reps
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Cable Crossover
3
10 reps
-
4
Single Arm Pushdown
3
12 reps
-
5
Dip (Bodyweight)
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
8 reps
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Cable Crossover
3
10 reps
-
4
Single Arm Pushdown
3
12 reps
-
5
Dip (Bodyweight)
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
8 reps
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Cable Crossover
3
10 reps
-
4
Single Arm Pushdown
3
12 reps
-
5
Dip (Bodyweight)
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
8 reps
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Cable Crossover
3
10 reps
-
4
Single Arm Pushdown
3
12 reps
-
5
Dip (Bodyweight)
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
8 reps
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Cable Crossover
3
10 reps
-
4
Single Arm Pushdown
3
12 reps
-
5
Dip (Bodyweight)
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
8 reps
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Cable Crossover
3
10 reps
-
4
Single Arm Pushdown
3
12 reps
-
5
Dip (Bodyweight)
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
8 reps
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Cable Crossover
3
10 reps
-
4
Single Arm Pushdown
3
12 reps
-
5
Dip (Bodyweight)
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
8 reps
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Cable Crossover
3
10 reps
-
4
Single Arm Pushdown
3
12 reps
-
5
Dip (Bodyweight)
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
8 reps
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Cable Crossover
3
10 reps
-
4
Single Arm Pushdown
3
12 reps
-
5
Dip (Bodyweight)
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Bodyweight)
3
5 reps
-
2
Pullover (Machine)
3
10 reps
-
3
Lat Pulldown
3
12 reps
-
4
Seated Row (Cable)
3
10 reps
-
5
Back Extension (Weighted)
3
10 reps
-
6
One Arm Lateral Raise (Cable)
3
12 reps
-
7
Face Pull
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Bodyweight)
3
5 reps
-
2
Pullover (Machine)
3
10 reps
-
3
Lat Pulldown
3
12 reps
-
4
Seated Row (Cable)
3
10 reps
-
5
Back Extension (Weighted)
3
10 reps
-
6
One Arm Lateral Raise (Cable)
3
12 reps
-
7
Face Pull
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Bodyweight)
3
5 reps
-
2
Pullover (Machine)
3
10 reps
-
3
Lat Pulldown
3
12 reps
-
4
Seated Row (Cable)
3
10 reps
-
5
Back Extension (Weighted)
3
10 reps
-
6
One Arm Lateral Raise (Cable)
3
12 reps
-
7
Face Pull
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Bodyweight)
3
5 reps
-
2
Pullover (Machine)
3
10 reps
-
3
Lat Pulldown
3
12 reps
-
4
Seated Row (Cable)
3
10 reps
-
5
Back Extension (Weighted)
3
10 reps
-
6
One Arm Lateral Raise (Cable)
3
12 reps
-
7
Face Pull
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Bodyweight)
3
5 reps
-
2
Pullover (Machine)
3
10 reps
-
3
Lat Pulldown
3
12 reps
-
4
Seated Row (Cable)
3
10 reps
-
5
Back Extension (Weighted)
3
10 reps
-
6
One Arm Lateral Raise (Cable)
3
12 reps
-
7
Face Pull
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Bodyweight)
3
5 reps
-
2
Pullover (Machine)
3
10 reps
-
3
Lat Pulldown
3
12 reps
-
4
Seated Row (Cable)
3
10 reps
-
5
Back Extension (Weighted)
3
10 reps
-
6
One Arm Lateral Raise (Cable)
3
12 reps
-
7
Face Pull
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Bodyweight)
3
5 reps
-
2
Pullover (Machine)
3
10 reps
-
3
Lat Pulldown
3
12 reps
-
4
Seated Row (Cable)
3
10 reps
-
5
Back Extension (Weighted)
3
10 reps
-
6
One Arm Lateral Raise (Cable)
3
12 reps
-
7
Face Pull
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Bodyweight)
3
5 reps
-
2
Pullover (Machine)
3
10 reps
-
3
Lat Pulldown
3
12 reps
-
4
Seated Row (Cable)
3
10 reps
-
5
Back Extension (Weighted)
3
10 reps
-
6
One Arm Lateral Raise (Cable)
3
12 reps
-
7
Face Pull
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Bodyweight)
3
5 reps
-
2
Pullover (Machine)
3
10 reps
-
3
Lat Pulldown
3
12 reps
-
4
Seated Row (Cable)
3
10 reps
-
5
Back Extension (Weighted)
3
10 reps
-
6
One Arm Lateral Raise (Cable)
3
12 reps
-
7
Face Pull
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Bodyweight)
3
5 reps
-
2
Pullover (Machine)
3
10 reps
-
3
Lat Pulldown
3
12 reps
-
4
Seated Row (Cable)
3
10 reps
-
5
Back Extension (Weighted)
3
10 reps
-
6
One Arm Lateral Raise (Cable)
3
12 reps
-
7
Face Pull
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Bodyweight)
3
5 reps
-
2
Pullover (Machine)
3
10 reps
-
3
Lat Pulldown
3
12 reps
-
4
Seated Row (Cable)
3
10 reps
-
5
Back Extension (Weighted)
3
10 reps
-
6
One Arm Lateral Raise (Cable)
3
12 reps
-
7
Face Pull
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Bodyweight)
3
5 reps
-
2
Pullover (Machine)
3
10 reps
-
3
Lat Pulldown
3
12 reps
-
4
Seated Row (Cable)
3
10 reps
-
5
Back Extension (Weighted)
3
10 reps
-
6
One Arm Lateral Raise (Cable)
3
12 reps
-
7
Face Pull
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
12 reps
-
2
Leg Press
3
10 reps
-
3
Leg Extension
3
10 reps
-
4
Lying Leg Curl
3
12 reps
-
5
Romanian Deadlift (Barbell)
3
10 reps
-
6
Standing Calf Raise
3
12 reps
-
7
Decline Crunch
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
12 reps
-
2
Leg Press
3
10 reps
-
3
Leg Extension
3
10 reps
-
4
Lying Leg Curl
3
12 reps
-
5
Romanian Deadlift (Barbell)
3
10 reps
-
6
Standing Calf Raise
3
12 reps
-
7
Decline Crunch
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
12 reps
-
2
Leg Press
3
10 reps
-
3
Leg Extension
3
10 reps
-
4
Lying Leg Curl
3
12 reps
-
5
Romanian Deadlift (Barbell)
3
10 reps
-
6
Standing Calf Raise
3
12 reps
-
7
Decline Crunch
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
12 reps
-
2
Leg Press
3
10 reps
-
3
Leg Extension
3
10 reps
-
4
Lying Leg Curl
3
12 reps
-
5
Romanian Deadlift (Barbell)
3
10 reps
-
6
Standing Calf Raise
3
12 reps
-
7
Decline Crunch
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
12 reps
-
2
Leg Press
3
10 reps
-
3
Leg Extension
3
10 reps
-
4
Lying Leg Curl
3
12 reps
-
5
Romanian Deadlift (Barbell)
3
10 reps
-
6
Standing Calf Raise
3
12 reps
-
7
Decline Crunch
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
12 reps
-
2
Leg Press
3
10 reps
-
3
Leg Extension
3
10 reps
-
4
Lying Leg Curl
3
12 reps
-
5
Romanian Deadlift (Barbell)
3
10 reps
-
6
Standing Calf Raise
3
12 reps
-
7
Decline Crunch
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
12 reps
-
2
Leg Press
3
10 reps
-
3
Leg Extension
3
10 reps
-
4
Lying Leg Curl
3
12 reps
-
5
Romanian Deadlift (Barbell)
3
10 reps
-
6
Standing Calf Raise
3
12 reps
-
7
Decline Crunch
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
12 reps
-
2
Leg Press
3
10 reps
-
3
Leg Extension
3
10 reps
-
4
Lying Leg Curl
3
12 reps
-
5
Romanian Deadlift (Barbell)
3
10 reps
-
6
Standing Calf Raise
3
12 reps
-
7
Decline Crunch
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
12 reps
-
2
Leg Press
3
10 reps
-
3
Leg Extension
3
10 reps
-
4
Lying Leg Curl
3
12 reps
-
5
Romanian Deadlift (Barbell)
3
10 reps
-
6
Standing Calf Raise
3
12 reps
-
7
Decline Crunch
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
12 reps
-
2
Leg Press
3
10 reps
-
3
Leg Extension
3
10 reps
-
4
Lying Leg Curl
3
12 reps
-
5
Romanian Deadlift (Barbell)
3
10 reps
-
6
Standing Calf Raise
3
12 reps
-
7
Decline Crunch
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
12 reps
-
2
Leg Press
3
10 reps
-
3
Leg Extension
3
10 reps
-
4
Lying Leg Curl
3
12 reps
-
5
Romanian Deadlift (Barbell)
3
10 reps
-
6
Standing Calf Raise
3
12 reps
-
7
Decline Crunch
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
12 reps
-
2
Leg Press
3
10 reps
-
3
Leg Extension
3
10 reps
-
4
Lying Leg Curl
3
12 reps
-
5
Romanian Deadlift (Barbell)
3
10 reps
-
6
Standing Calf Raise
3
12 reps
-
7
Decline Crunch
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Behind Neck Shoulder Press (Barbell)
3
5 reps
-
2
Band Pull Apart
3
8 reps
-
3
Lateral Raise (Cable)
3
12 reps
-
4
Seated Dumbbell Curl
3
10 reps
-
5
Hammer Curl
3
10 reps
-
6
Single Arm Pushdown
3
12 reps
-
7
Shrug (Dumbbell)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Behind Neck Shoulder Press (Barbell)
3
5 reps
-
2
Band Pull Apart
3
8 reps
-
3
Lateral Raise (Cable)
3
12 reps
-
4
Seated Dumbbell Curl
3
10 reps
-
5
Hammer Curl
3
10 reps
-
6
Single Arm Pushdown
3
12 reps
-
7
Shrug (Dumbbell)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Behind Neck Shoulder Press (Barbell)
3
5 reps
-
2
Band Pull Apart
3
8 reps
-
3
Lateral Raise (Cable)
3
12 reps
-
4
Seated Dumbbell Curl
3
10 reps
-
5
Hammer Curl
3
10 reps
-
6
Single Arm Pushdown
3
12 reps
-
7
Shrug (Dumbbell)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Behind Neck Shoulder Press (Barbell)
3
5 reps
-
2
Band Pull Apart
3
8 reps
-
3
Lateral Raise (Cable)
3
12 reps
-
4
Seated Dumbbell Curl
3
10 reps
-
5
Hammer Curl
3
10 reps
-
6
Single Arm Pushdown
3
12 reps
-
7
Shrug (Dumbbell)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Behind Neck Shoulder Press (Barbell)
3
5 reps
-
2
Band Pull Apart
3
8 reps
-
3
Lateral Raise (Cable)
3
12 reps
-
4
Seated Dumbbell Curl
3
10 reps
-
5
Hammer Curl
3
10 reps
-
6
Single Arm Pushdown
3
12 reps
-
7
Shrug (Dumbbell)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Behind Neck Shoulder Press (Barbell)
3
5 reps
-
2
Band Pull Apart
3
8 reps
-
3
Lateral Raise (Cable)
3
12 reps
-
4
Seated Dumbbell Curl
3
10 reps
-
5
Hammer Curl
3
10 reps
-
6
Single Arm Pushdown
3
12 reps
-
7
Shrug (Dumbbell)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Behind Neck Shoulder Press (Barbell)
3
5 reps
-
2
Band Pull Apart
3
8 reps
-
3
Lateral Raise (Cable)
3
12 reps
-
4
Seated Dumbbell Curl
3
10 reps
-
5
Hammer Curl
3
10 reps
-
6
Single Arm Pushdown
3
12 reps
-
7
Shrug (Dumbbell)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Behind Neck Shoulder Press (Barbell)
3
5 reps
-
2
Band Pull Apart
3
8 reps
-
3
Lateral Raise (Cable)
3
12 reps
-
4
Seated Dumbbell Curl
3
10 reps
-
5
Hammer Curl
3
10 reps
-
6
Single Arm Pushdown
3
12 reps
-
7
Shrug (Dumbbell)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Behind Neck Shoulder Press (Barbell)
3
5 reps
-
2
Band Pull Apart
3
8 reps
-
3
Lateral Raise (Cable)
3
12 reps
-
4
Seated Dumbbell Curl
3
10 reps
-
5
Hammer Curl
3
10 reps
-
6
Single Arm Pushdown
3
12 reps
-
7
Shrug (Dumbbell)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Behind Neck Shoulder Press (Barbell)
3
5 reps
-
2
Band Pull Apart
3
8 reps
-
3
Lateral Raise (Cable)
3
12 reps
-
4
Seated Dumbbell Curl
3
10 reps
-
5
Hammer Curl
3
10 reps
-
6
Single Arm Pushdown
3
12 reps
-
7
Shrug (Dumbbell)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Behind Neck Shoulder Press (Barbell)
3
5 reps
-
2
Band Pull Apart
3
8 reps
-
3
Lateral Raise (Cable)
3
12 reps
-
4
Seated Dumbbell Curl
3
10 reps
-
5
Hammer Curl
3
10 reps
-
6
Single Arm Pushdown
3
12 reps
-
7
Shrug (Dumbbell)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Behind Neck Shoulder Press (Barbell)
3
5 reps
-
2
Band Pull Apart
3
8 reps
-
3
Lateral Raise (Cable)
3
12 reps
-
4
Seated Dumbbell Curl
3
10 reps
-
5
Hammer Curl
3
10 reps
-
6
Single Arm Pushdown
3
12 reps
-
7
Shrug (Dumbbell)
3
12 reps
-
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Paused)3 Sets
8 Reps
-
2
Incline Bench Press (Dumbbell)3 Sets
10 Reps
-
3
Cable Crossover3 Sets
10 Reps
-
4
Single Arm Pushdown3 Sets
12 Reps
-
5
Dip (Bodyweight)3 Sets
8 Reps
-
Day 3
1
Goblet Squat3 Sets
12 Reps
-
2
Leg Press3 Sets
10 Reps
-
3
Leg Extension3 Sets
10 Reps
-
4
Lying Leg Curl3 Sets
12 Reps
-
5
Romanian Deadlift (Barbell)3 Sets
10 Reps
-
6
Standing Calf Raise3 Sets
12 Reps
-
7
Decline Crunch3 Sets
12 Reps
-
Day 2
1
Pull-Up (Neutral Grip, Bodyweight)3 Sets
5 Reps
-
2
Pullover (Machine)3 Sets
10 Reps
-
3
Lat Pulldown3 Sets
12 Reps
-
4
Seated Row (Cable)3 Sets
10 Reps
-
5
Back Extension (Weighted)3 Sets
10 Reps
-
6
One Arm Lateral Raise (Cable)3 Sets
12 Reps
-
7
Face Pull3 Sets
12 Reps
-
Day 4
1
Standing Behind Neck Shoulder Press (Barbell)3 Sets
5 Reps
-
2
Band Pull Apart3 Sets
8 Reps
-
3
Lateral Raise (Cable)3 Sets
12 Reps
-
4
Seated Dumbbell Curl3 Sets
10 Reps
-
5
Hammer Curl3 Sets
10 Reps
-
6
Single Arm Pushdown3 Sets
12 Reps
-
7
Shrug (Dumbbell)3 Sets
12 Reps
-