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4 day upper/lower split
by Ryan U.
Program Description
Overall strength training with a light touch of cardio.
Program Overview
Level
Intermediate
Goal
Athletics, Bodybuilding
Equipment
Full Gym
Program Length
12 weeks
Time Per Workout
90 minutes
Created
Jan 19, 2024 09:47
Last Edited
May 07, 2024 10:09
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Week 1
1 / 12 Weeks
Day 3
1
Run
1 Set
20 mins
@7
2
Bench Press (Dumbbell)
4 Sets
8 Reps
@9
3
Bench Press (Close Grip)
3 Sets
10 Reps
@8
4
Dip (Bodyweight)
3 Sets
12 Reps
@8
5
Overhead Extension (Dumbbell)
3 Sets
8 Reps
@8
6
Skull Crusher
3 Sets
10 Reps
@8
7
Tricep Extension (Machine)
4 Sets
12 Reps
@8
Day 4
1
Deadlift (Barbell)
5 Sets
5 Reps
@8
2
Bulgarian Split Squat (Dumbbell)
3 Sets
12 Reps
@8
3
Box Jump
3 Sets
10 Reps
@7
4
Kettlebell Swing
3 Sets
15 Reps
@7
5
Bicep Curl (Dumbbell)
4 Sets
12 Reps
@8
6
Tricep Extension (Barbell)
3 Sets
10 Reps
@8
7
Tricep Extension (Cable)
3 Sets
12 Reps
@8
8
Lat Pulldown (Single Arm)
3 Sets
10 Reps
@8
9
Ab Coaster
3 Sets
15 Reps
@8
Day 2
1
Squat (Barbell)
4 Sets
8 Reps
@9
2
Romanian Deadlift (Barbell)
3 Sets
12 Reps
@8
3
Lunge (Barbell)
3 Sets
10 Reps
@8
4
Glute Kickback (Cable)
3 Sets
12 Reps
@8
5
Standing Calf Raise
3 Sets
10 Reps
@8
6
Ab Coaster
3 Sets
15 Reps
@8
7
Plank
1 Set
1.5 mins
@8
Day 1
1
Run
1 Set
20 mins
@6
2
Bench Press (Barbell)
4 Sets
8 Reps
@8
3
Bicep Curl (Barbell)
4 Sets
12 Reps
@9
4
Hammer Curl
3 Sets
10 Reps
@8
5
Concentration Curl
3 Sets
10 Reps
@8
6
Preacher Curl (Barbell)
3 Sets
8 Reps
@9
7
Reverse Bicep Curl (EZ Bar)
3 Sets
8 Reps
@9
8
Plank
1 Set
1.5 mins
@8
Day 1
1
Run
1 Set
20 mins
@6
2
Bench Press (Barbell)
4 Sets
8 Reps
@8
3
Bicep Curl (Barbell)
4 Sets
12 Reps
@9
4
Hammer Curl
3 Sets
10 Reps
@8
5
Concentration Curl
3 Sets
10 Reps
@8
6
Preacher Curl (Barbell)
3 Sets
8 Reps
@9
7
Reverse Bicep Curl (EZ Bar)
3 Sets
8 Reps
@9
8
Plank
1 Set
1.5 mins
@8
Day 2
1
Squat (Barbell)
4 Sets
8 Reps
@9
2
Romanian Deadlift (Barbell)
3 Sets
12 Reps
@8
3
Lunge (Barbell)
3 Sets
10 Reps
@8
4
Glute Kickback (Cable)
3 Sets
12 Reps
@8
5
Standing Calf Raise
3 Sets
10 Reps
@8
6
Ab Coaster
3 Sets
15 Reps
@8
7
Plank
1 Set
1.5 mins
@8
Day 3
1
Run
1 Set
20 mins
@7
2
Bench Press (Dumbbell)
4 Sets
8 Reps
@9
3
Bench Press (Close Grip)
3 Sets
10 Reps
@8
4
Dip (Bodyweight)
3 Sets
12 Reps
@8
5
Overhead Extension (Dumbbell)
3 Sets
8 Reps
@8
6
Skull Crusher
3 Sets
10 Reps
@8
7
Tricep Extension (Machine)
4 Sets
12 Reps
@8
Day 4
1
Deadlift (Barbell)
5 Sets
5 Reps
@8
2
Bulgarian Split Squat (Dumbbell)
3 Sets
12 Reps
@8
3
Box Jump
3 Sets
10 Reps
@7
4
Kettlebell Swing
3 Sets
15 Reps
@7
5
Bicep Curl (Dumbbell)
4 Sets
12 Reps
@8
6
Tricep Extension (Barbell)
3 Sets
10 Reps
@8
7
Tricep Extension (Cable)
3 Sets
12 Reps
@8
8
Lat Pulldown (Single Arm)
3 Sets
10 Reps
@8
9
Ab Coaster
3 Sets
15 Reps
@8
Day 1
1
Run
1 Set
20 mins
@6
2
Bench Press (Barbell)
4 Sets
8 Reps
@8
3
Bicep Curl (Barbell)
4 Sets
12 Reps
@9
4
Hammer Curl
3 Sets
10 Reps
@8
5
Concentration Curl
3 Sets
10 Reps
@8
6
Preacher Curl (Barbell)
3 Sets
8 Reps
@9
7
Reverse Bicep Curl (EZ Bar)
3 Sets
8 Reps
@9
8
Plank
1 Set
1.5 mins
@8
Day 2
1
Squat (Barbell)
4 Sets
8 Reps
@9
2
Romanian Deadlift (Barbell)
3 Sets
12 Reps
@8
3
Lunge (Barbell)
3 Sets
10 Reps
@8
4
Glute Kickback (Cable)
3 Sets
12 Reps
@8
5
Standing Calf Raise
3 Sets
10 Reps
@8
6
Ab Coaster
3 Sets
15 Reps
@8
7
Plank
1 Set
1.5 mins
@8
Day 3
1
Run
1 Set
20 mins
@7
2
Bench Press (Dumbbell)
4 Sets
8 Reps
@9
3
Bench Press (Close Grip)
3 Sets
10 Reps
@8
4
Dip (Bodyweight)
3 Sets
12 Reps
@8
5
Overhead Extension (Dumbbell)
3 Sets
8 Reps
@8
6
Skull Crusher
3 Sets
10 Reps
@8
7
Tricep Extension (Machine)
4 Sets
12 Reps
@8
Day 4
1
Deadlift (Barbell)
5 Sets
5 Reps
@8
2
Bulgarian Split Squat (Dumbbell)
3 Sets
12 Reps
@8
3
Box Jump
3 Sets
10 Reps
@7
4
Kettlebell Swing
3 Sets
15 Reps
@7
5
Bicep Curl (Dumbbell)
4 Sets
12 Reps
@8
6
Tricep Extension (Barbell)
3 Sets
10 Reps
@8
7
Tricep Extension (Cable)
3 Sets
12 Reps
@8
8
Lat Pulldown (Single Arm)
3 Sets
10 Reps
@8
9
Ab Coaster
3 Sets
15 Reps
@8
Day 1
1
Run
1 Set
20 mins
@6
2
Bench Press (Barbell)
5 Sets
8 Reps
@8
3
Bicep Curl (Barbell)
5 Sets
12 Reps
@9
4
Hammer Curl
4 Sets
10 Reps
@8
5
Concentration Curl
4 Sets
10 Reps
@8
6
Preacher Curl (Barbell)
4 Sets
8 Reps
@9
7
Reverse Bicep Curl (EZ Bar)
3 Sets
8 Reps
@9
8
Plank
1 Set
1.5 mins
@8
Day 2
1
Squat (Barbell)
5 Sets
8 Reps
@9
2
Romanian Deadlift (Barbell)
4 Sets
12 Reps
@8
3
Lunge (Barbell)
4 Sets
10 Reps
@8
4
Glute Kickback (Cable)
4 Sets
12 Reps
@8
5
Standing Calf Raise
4 Sets
10 Reps
@8
6
Ab Coaster
4 Sets
15 Reps
@8
7
Plank
1 Set
1.5 mins
@8
Day 3
1
Run
1 Set
20 mins
@7
2
Bench Press (Dumbbell)
5 Sets
8 Reps
@9
3
Bench Press (Close Grip)
4 Sets
10 Reps
@8
4
Dip (Bodyweight)
4 Sets
12 Reps
@8
5
Overhead Extension (Dumbbell)
4 Sets
8 Reps
@8
6
Skull Crusher
4 Sets
10 Reps
@8
7
Tricep Extension (Machine)
5 Sets
12 Reps
@8
Day 4
1
Deadlift (Barbell)
6 Sets
5 Reps
@8
2
Bulgarian Split Squat (Dumbbell)
4 Sets
12 Reps
@8
3
Box Jump
4 Sets
10 Reps
@7
4
Kettlebell Swing
4 Sets
15 Reps
@7
5
Bicep Curl (Dumbbell)
5 Sets
12 Reps
@8
6
Tricep Extension (Barbell)
4 Sets
10 Reps
@8
7
Tricep Extension (Cable)
4 Sets
12 Reps
@8
8
Lat Pulldown (Single Arm)
4 Sets
10 Reps
@8
9
Ab Coaster
4 Sets
15 Reps
@8
Day 1
1
Run
1 Set
20 mins
@6
2
Bench Press (Barbell)
5 Sets
8 Reps
@8
3
Bicep Curl (Barbell)
5 Sets
12 Reps
@9
4
Hammer Curl
4 Sets
10 Reps
@8
5
Concentration Curl
4 Sets
10 Reps
@8
6
Preacher Curl (Barbell)
4 Sets
8 Reps
@9
7
Reverse Bicep Curl (EZ Bar)
3 Sets
8 Reps
@9
8
Plank
1 Set
1.5 mins
@8
Day 2
1
Squat (Barbell)
5 Sets
8 Reps
@9
2
Romanian Deadlift (Barbell)
4 Sets
12 Reps
@8
3
Lunge (Barbell)
4 Sets
10 Reps
@8
4
Glute Kickback (Cable)
4 Sets
12 Reps
@8
5
Standing Calf Raise
4 Sets
10 Reps
@8
6
Ab Coaster
4 Sets
15 Reps
@8
7
Plank
1 Set
1.5 mins
@8
Day 3
1
Run
1 Set
20 mins
@7
2
Bench Press (Dumbbell)
5 Sets
8 Reps
@9
3
Bench Press (Close Grip)
4 Sets
10 Reps
@8
4
Dip (Bodyweight)
4 Sets
12 Reps
@8
5
Overhead Extension (Dumbbell)
4 Sets
8 Reps
@8
6
Skull Crusher
4 Sets
10 Reps
@8
7
Tricep Extension (Machine)
5 Sets
12 Reps
@8
Day 4
1
Deadlift (Barbell)
6 Sets
5 Reps
@8
2
Bulgarian Split Squat (Dumbbell)
4 Sets
12 Reps
@8
3
Box Jump
4 Sets
10 Reps
@7
4
Kettlebell Swing
4 Sets
15 Reps
@7
5
Bicep Curl (Dumbbell)
5 Sets
12 Reps
@8
6
Tricep Extension (Barbell)
4 Sets
10 Reps
@8
7
Tricep Extension (Cable)
4 Sets
12 Reps
@8
8
Lat Pulldown (Single Arm)
4 Sets
10 Reps
@8
9
Ab Coaster
4 Sets
15 Reps
@8
Day 1
1
Run
1 Set
20 mins
@6
2
Bench Press (Barbell)
5 Sets
8 Reps
@8
3
Bicep Curl (Barbell)
5 Sets
12 Reps
@9
4
Hammer Curl
4 Sets
10 Reps
@8
5
Concentration Curl
4 Sets
10 Reps
@8
6
Preacher Curl (Barbell)
4 Sets
8 Reps
@9
7
Reverse Bicep Curl (EZ Bar)
3 Sets
8 Reps
@9
8
Plank
1 Set
1.5 mins
@8
Day 2
1
Squat (Barbell)
5 Sets
8 Reps
@9
2
Romanian Deadlift (Barbell)
4 Sets
12 Reps
@8
3
Lunge (Barbell)
4 Sets
10 Reps
@8
4
Glute Kickback (Cable)
4 Sets
12 Reps
@8
5
Standing Calf Raise
4 Sets
10 Reps
@8
6
Ab Coaster
4 Sets
15 Reps
@8
7
Plank
1 Set
1.5 mins
@8
Day 3
1
Run
1 Set
20 mins
@7
2
Bench Press (Dumbbell)
5 Sets
8 Reps
@9
3
Bench Press (Close Grip)
4 Sets
10 Reps
@8
4
Dip (Bodyweight)
4 Sets
12 Reps
@8
5
Overhead Extension (Dumbbell)
4 Sets
8 Reps
@8
6
Skull Crusher
4 Sets
10 Reps
@8
7
Tricep Extension (Machine)
5 Sets
12 Reps
@8
Day 4
1
Deadlift (Barbell)
6 Sets
5 Reps
@8
2
Bulgarian Split Squat (Dumbbell)
4 Sets
12 Reps
@8
3
Box Jump
4 Sets
10 Reps
@7
4
Kettlebell Swing
4 Sets
15 Reps
@7
5
Bicep Curl (Dumbbell)
5 Sets
12 Reps
@8
6
Tricep Extension (Barbell)
4 Sets
10 Reps
@8
7
Tricep Extension (Cable)
4 Sets
12 Reps
@8
8
Lat Pulldown (Single Arm)
4 Sets
10 Reps
@8
9
Ab Coaster
4 Sets
15 Reps
@8
Day 1
1
Run
1 Set
20 mins
@6
2
Bench Press (Barbell)
5 Sets
8 Reps
@8
3
Bicep Curl (Barbell)
5 Sets
12 Reps
@9
4
Hammer Curl
4 Sets
10 Reps
@8
5
Concentration Curl
4 Sets
10 Reps
@8
6
Preacher Curl (Barbell)
4 Sets
8 Reps
@9
7
Reverse Bicep Curl (EZ Bar)
3 Sets
8 Reps
@9
8
Plank
1 Set
1.5 mins
@8
Day 2
1
Squat (Barbell)
5 Sets
8 Reps
@9
2
Romanian Deadlift (Barbell)
4 Sets
12 Reps
@8
3
Lunge (Barbell)
4 Sets
10 Reps
@8
4
Glute Kickback (Cable)
4 Sets
12 Reps
@8
5
Standing Calf Raise
4 Sets
10 Reps
@8
6
Ab Coaster
4 Sets
15 Reps
@8
7
Plank
1 Set
1.5 mins
@8
Day 3
1
Run
1 Set
20 mins
@7
2
Bench Press (Dumbbell)
5 Sets
8 Reps
@9
3
Bench Press (Close Grip)
4 Sets
10 Reps
@8
4
Dip (Bodyweight)
4 Sets
12 Reps
@8
5
Overhead Extension (Dumbbell)
4 Sets
8 Reps
@8
6
Skull Crusher
4 Sets
10 Reps
@8
7
Tricep Extension (Machine)
5 Sets
12 Reps
@8
Day 4
1
Deadlift (Barbell)
6 Sets
5 Reps
@8
2
Bulgarian Split Squat (Dumbbell)
4 Sets
12 Reps
@8
3
Box Jump
4 Sets
10 Reps
@7
4
Kettlebell Swing
4 Sets
15 Reps
@7
5
Bicep Curl (Dumbbell)
5 Sets
12 Reps
@8
6
Tricep Extension (Barbell)
4 Sets
10 Reps
@8
7
Tricep Extension (Cable)
4 Sets
12 Reps
@8
8
Lat Pulldown (Single Arm)
4 Sets
10 Reps
@8
9
Ab Coaster
4 Sets
15 Reps
@8
Day 1
1
Run
1 Set
20 mins
@6
2
Bench Press (Barbell)
5 Sets
8 Reps
@8
3
Bicep Curl (Barbell)
5 Sets
12 Reps
@9
4
Hammer Curl
4 Sets
10 Reps
@8
5
Concentration Curl
4 Sets
10 Reps
@8
6
Preacher Curl (Barbell)
4 Sets
8 Reps
@9
7
Reverse Bicep Curl (EZ Bar)
3 Sets
8 Reps
@9
8
Plank
1 Set
1.5 mins
@8
Day 2
1
Squat (Barbell)
5 Sets
8 Reps
@9
2
Romanian Deadlift (Barbell)
4 Sets
12 Reps
@8
3
Lunge (Barbell)
4 Sets
10 Reps
@8
4
Glute Kickback (Cable)
4 Sets
12 Reps
@8
5
Standing Calf Raise
4 Sets
10 Reps
@8
6
Ab Coaster
4 Sets
15 Reps
@8
7
Plank
1 Set
1.5 mins
@8
Day 3
1
Run
1 Set
20 mins
@7
2
Bench Press (Dumbbell)
5 Sets
8 Reps
@9
3
Bench Press (Close Grip)
4 Sets
10 Reps
@8
4
Dip (Bodyweight)
4 Sets
12 Reps
@8
5
Overhead Extension (Dumbbell)
4 Sets
8 Reps
@8
6
Skull Crusher
4 Sets
10 Reps
@8
7
Tricep Extension (Machine)
5 Sets
12 Reps
@8
Day 4
1
Deadlift (Barbell)
6 Sets
5 Reps
@8
2
Bulgarian Split Squat (Dumbbell)
4 Sets
12 Reps
@8
3
Box Jump
4 Sets
10 Reps
@7
4
Kettlebell Swing
4 Sets
15 Reps
@7
5
Bicep Curl (Dumbbell)
5 Sets
12 Reps
@8
6
Tricep Extension (Barbell)
4 Sets
10 Reps
@8
7
Tricep Extension (Cable)
4 Sets
12 Reps
@8
8
Lat Pulldown (Single Arm)
4 Sets
10 Reps
@8
9
Ab Coaster
4 Sets
15 Reps
@8
Day 1
1
Run
1 Set
20 mins
@6
2
Bench Press (Barbell)
5 Sets
8 Reps
@8
3
Bicep Curl (Barbell)
5 Sets
12 Reps
@9
4
Hammer Curl
4 Sets
10 Reps
@8
5
Concentration Curl
4 Sets
10 Reps
@8
6
Preacher Curl (Barbell)
4 Sets
8 Reps
@9
7
Reverse Bicep Curl (EZ Bar)
3 Sets
8 Reps
@9
8
Plank
1 Set
1.5 mins
@8
Day 2
1
Squat (Barbell)
5 Sets
8 Reps
@9
2
Romanian Deadlift (Barbell)
4 Sets
12 Reps
@8
3
Lunge (Barbell)
4 Sets
10 Reps
@8
4
Glute Kickback (Cable)
4 Sets
12 Reps
@8
5
Standing Calf Raise
4 Sets
10 Reps
@8
6
Ab Coaster
4 Sets
15 Reps
@8
7
Plank
1 Set
1.5 mins
@8
Day 3
1
Run
1 Set
20 mins
@7
2
Bench Press (Dumbbell)
5 Sets
8 Reps
@9
3
Bench Press (Close Grip)
4 Sets
10 Reps
@8
4
Dip (Bodyweight)
4 Sets
12 Reps
@8
5
Overhead Extension (Dumbbell)
4 Sets
8 Reps
@8
6
Skull Crusher
4 Sets
10 Reps
@8
7
Tricep Extension (Machine)
5 Sets
12 Reps
@8
Day 4
1
Deadlift (Barbell)
6 Sets
5 Reps
@8
2
Bulgarian Split Squat (Dumbbell)
4 Sets
12 Reps
@8
3
Box Jump
4 Sets
10 Reps
@7
4
Kettlebell Swing
4 Sets
15 Reps
@7
5
Bicep Curl (Dumbbell)
5 Sets
12 Reps
@8
6
Tricep Extension (Barbell)
4 Sets
10 Reps
@8
7
Tricep Extension (Cable)
4 Sets
12 Reps
@8
8
Lat Pulldown (Single Arm)
4 Sets
10 Reps
@8
9
Ab Coaster
4 Sets
15 Reps
@8
Day 1
1
Run
1 Set
20 mins
@6
2
Bench Press (Barbell)
5 Sets
8 Reps
@8
3
Bicep Curl (Barbell)
5 Sets
12 Reps
@9
4
Hammer Curl
4 Sets
10 Reps
@8
5
Concentration Curl
4 Sets
10 Reps
@8
6
Preacher Curl (Barbell)
4 Sets
8 Reps
@9
7
Reverse Bicep Curl (EZ Bar)
3 Sets
8 Reps
@9
8
Plank
1 Set
1.5 mins
@8
Day 2
1
Squat (Barbell)
5 Sets
8 Reps
@9
2
Romanian Deadlift (Barbell)
4 Sets
12 Reps
@8
3
Lunge (Barbell)
4 Sets
10 Reps
@8
4
Glute Kickback (Cable)
4 Sets
12 Reps
@8
5
Standing Calf Raise
4 Sets
10 Reps
@8
6
Ab Coaster
4 Sets
15 Reps
@8
7
Plank
1 Set
1.5 mins
@8
Day 3
1
Run
1 Set
20 mins
@7
2
Bench Press (Dumbbell)
5 Sets
8 Reps
@9
3
Bench Press (Close Grip)
4 Sets
10 Reps
@8
4
Dip (Bodyweight)
4 Sets
12 Reps
@8
5
Overhead Extension (Dumbbell)
4 Sets
8 Reps
@8
6
Skull Crusher
4 Sets
10 Reps
@8
7
Tricep Extension (Machine)
5 Sets
12 Reps
@8
Day 4
1
Deadlift (Barbell)
6 Sets
5 Reps
@8
2
Bulgarian Split Squat (Dumbbell)
4 Sets
12 Reps
@8
3
Box Jump
4 Sets
10 Reps
@7
4
Kettlebell Swing
4 Sets
15 Reps
@7
5
Bicep Curl (Dumbbell)
5 Sets
12 Reps
@8
6
Tricep Extension (Barbell)
4 Sets
10 Reps
@8
7
Tricep Extension (Cable)
4 Sets
12 Reps
@8
8
Lat Pulldown (Single Arm)
4 Sets
10 Reps
@8
9
Ab Coaster
4 Sets
15 Reps
@8
Day 1
1
Run
1 Set
20 mins
@6
2
Bench Press (Barbell)
5 Sets
8 Reps
@8
3
Bicep Curl (Barbell)
5 Sets
12 Reps
@9
4
Hammer Curl
4 Sets
10 Reps
@8
5
Concentration Curl
4 Sets
10 Reps
@8
6
Preacher Curl (Barbell)
4 Sets
8 Reps
@9
7
Reverse Bicep Curl (EZ Bar)
3 Sets
8 Reps
@9
8
Plank
1 Set
1.5 mins
@8
Day 2
1
Squat (Barbell)
5 Sets
8 Reps
@9
2
Romanian Deadlift (Barbell)
4 Sets
12 Reps
@8
3
Lunge (Barbell)
4 Sets
10 Reps
@8
4
Glute Kickback (Cable)
4 Sets
12 Reps
@8
5
Standing Calf Raise
4 Sets
10 Reps
@8
6
Ab Coaster
4 Sets
15 Reps
@8
7
Plank
1 Set
1.5 mins
@8
Day 3
1
Run
1 Set
20 mins
@7
2
Bench Press (Dumbbell)
5 Sets
8 Reps
@9
3
Bench Press (Close Grip)
4 Sets
10 Reps
@8
4
Dip (Bodyweight)
4 Sets
12 Reps
@8
5
Overhead Extension (Dumbbell)
4 Sets
8 Reps
@8
6
Skull Crusher
4 Sets
10 Reps
@8
7
Tricep Extension (Machine)
5 Sets
12 Reps
@8
Day 4
1
Deadlift (Barbell)
6 Sets
5 Reps
@8
2
Bulgarian Split Squat (Dumbbell)
4 Sets
12 Reps
@8
3
Box Jump
4 Sets
10 Reps
@7
4
Kettlebell Swing
4 Sets
15 Reps
@7
5
Bicep Curl (Dumbbell)
5 Sets
12 Reps
@8
6
Tricep Extension (Barbell)
4 Sets
10 Reps
@8
7
Tricep Extension (Cable)
4 Sets
12 Reps
@8
8
Lat Pulldown (Single Arm)
4 Sets
10 Reps
@8
9
Ab Coaster
4 Sets
15 Reps
@8
Day 1
1
Run
1 Set
20 mins
@6
2
Bench Press (Barbell)
5 Sets
8 Reps
@8
3
Bicep Curl (Barbell)
5 Sets
12 Reps
@9
4
Hammer Curl
4 Sets
10 Reps
@8
5
Concentration Curl
4 Sets
10 Reps
@8
6
Preacher Curl (Barbell)
4 Sets
8 Reps
@9
7
Reverse Bicep Curl (EZ Bar)
3 Sets
8 Reps
@9
8
Plank
1 Set
1.5 mins
@8
Day 2
1
Squat (Barbell)
5 Sets
8 Reps
@9
2
Romanian Deadlift (Barbell)
4 Sets
12 Reps
@8
3
Lunge (Barbell)
4 Sets
10 Reps
@8
4
Glute Kickback (Cable)
4 Sets
12 Reps
@8
5
Standing Calf Raise
4 Sets
10 Reps
@8
6
Ab Coaster
4 Sets
15 Reps
@8
7
Plank
1 Set
1.5 mins
@8
Day 3
1
Run
1 Set
20 mins
@7
2
Bench Press (Dumbbell)
5 Sets
8 Reps
@9
3
Bench Press (Close Grip)
4 Sets
10 Reps
@8
4
Dip (Bodyweight)
4 Sets
12 Reps
@8
5
Overhead Extension (Dumbbell)
4 Sets
8 Reps
@8
6
Skull Crusher
4 Sets
10 Reps
@8
7
Tricep Extension (Machine)
5 Sets
12 Reps
@8
Day 4
1
Deadlift (Barbell)
6 Sets
5 Reps
@8
2
Bulgarian Split Squat (Dumbbell)
4 Sets
12 Reps
@8
3
Box Jump
4 Sets
10 Reps
@7
4
Kettlebell Swing
4 Sets
15 Reps
@7
5
Bicep Curl (Dumbbell)
5 Sets
12 Reps
@8
6
Tricep Extension (Barbell)
4 Sets
10 Reps
@8
7
Tricep Extension (Cable)
4 Sets
12 Reps
@8
8
Lat Pulldown (Single Arm)
4 Sets
10 Reps
@8
9
Ab Coaster
4 Sets
15 Reps
@8