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Full Body 4 Day Hypertrophy Plan

by David C.
1 athletes joined

Program Description

This program was designed around hypertrophy for those of us with shoulder/knee injuries. Pushing exercises such as presses, are limited. Squats are replaced with leg presses and hack squats. Long reps with manageable weight keeps joints happy while exhausting muscles.

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Mar 22, 2026 04:40
  • Last Edited
    Mar 22, 2026 05:19
Muscle Engagement
Front
Back
MuscleSet
Hamstrings
12%
Quadriceps
11.4%
Triceps
8.7%
Upper Back
8.7%
Glutes
8.7%
Front Delts
7.9%
Chest
7.1%
Lats
7.1%
Biceps
6.8%
Calves
4.3%
Middle Delts
4.1%
Abs
4.1%
Rear Delts
3.3%
Lower Back
2.4%
Abductors
1.9%
Forearms
1.6%
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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
Chest Fly (Machine)
3
12 reps
RPE 8
2
Incline Bench Press (Dumbbell)
4
12 reps
RPE 8
3
Lateral Raise (Machine)
3
12 reps
RPE 8
4
Seated Row (Cable)
3
12 reps
RPE 8
5
Lat Pulldown (Neutral Grip)
3
12 reps
RPE 8
6A
Hammer Curl (Dumbbell)
3
12 reps
RPE 8
6B
Tricep Rope Push Down (Cable)
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
3
12 reps
RPE 8
2
Incline Bench Press (Dumbbell)
4
12 reps
RPE 8
3
Lateral Raise (Machine)
3
12 reps
RPE 8
4
Seated Row (Cable)
3
12 reps
RPE 8
5
Lat Pulldown (Neutral Grip)
3
12 reps
RPE 8
6A
Hammer Curl (Dumbbell)
3
12 reps
RPE 8
6B
Tricep Rope Push Down (Cable)
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
3
12 reps
RPE 8
2
Incline Bench Press (Dumbbell)
4
12 reps
RPE 8
3
Lateral Raise (Machine)
3
12 reps
RPE 8
4
Seated Row (Cable)
3
12 reps
RPE 8
5
Lat Pulldown (Neutral Grip)
3
12 reps
RPE 8
6A
Hammer Curl (Dumbbell)
3
12 reps
RPE 8
6B
Tricep Rope Push Down (Cable)
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
3
12 reps
RPE 8
2
Incline Bench Press (Dumbbell)
4
12 reps
RPE 8
3
Lateral Raise (Machine)
3
12 reps
RPE 8
4
Seated Row (Cable)
3
12 reps
RPE 8
5
Lat Pulldown (Neutral Grip)
3
12 reps
RPE 8
6A
Hammer Curl (Dumbbell)
3
12 reps
RPE 8
6B
Tricep Rope Push Down (Cable)
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
3
12 reps
RPE 8
2
Incline Bench Press (Dumbbell)
4
12 reps
RPE 8
3
Lateral Raise (Machine)
3
12 reps
RPE 8
4
Seated Row (Cable)
3
12 reps
RPE 8
5
Lat Pulldown (Neutral Grip)
3
12 reps
RPE 8
6A
Hammer Curl (Dumbbell)
3
12 reps
RPE 8
6B
Tricep Rope Push Down (Cable)
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
3
12 reps
RPE 8
2
Incline Bench Press (Dumbbell)
4
12 reps
RPE 8
3
Lateral Raise (Machine)
3
12 reps
RPE 8
4
Seated Row (Cable)
3
12 reps
RPE 8
5
Lat Pulldown (Neutral Grip)
3
12 reps
RPE 8
6A
Hammer Curl (Dumbbell)
3
12 reps
RPE 8
6B
Tricep Rope Push Down (Cable)
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
3
12 reps
RPE 8
2
Incline Bench Press (Dumbbell)
4
12 reps
RPE 8
3
Lateral Raise (Machine)
3
12 reps
RPE 8
4
Seated Row (Cable)
3
12 reps
RPE 8
5
Lat Pulldown (Neutral Grip)
3
12 reps
RPE 8
6A
Hammer Curl (Dumbbell)
3
12 reps
RPE 8
6B
Tricep Rope Push Down (Cable)
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
3
12 reps
RPE 8
2
Incline Bench Press (Dumbbell)
4
12 reps
RPE 8
3
Lateral Raise (Machine)
3
12 reps
RPE 8
4
Seated Row (Cable)
3
12 reps
RPE 8
5
Lat Pulldown (Neutral Grip)
3
12 reps
RPE 8
6A
Hammer Curl (Dumbbell)
3
12 reps
RPE 8
6B
Tricep Rope Push Down (Cable)
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
3
12 reps
RPE 8
2
Incline Bench Press (Dumbbell)
4
12 reps
RPE 8
3
Lateral Raise (Machine)
3
12 reps
RPE 8
4
Seated Row (Cable)
3
12 reps
RPE 8
5
Lat Pulldown (Neutral Grip)
3
12 reps
RPE 8
6A
Hammer Curl (Dumbbell)
3
12 reps
RPE 8
6B
Tricep Rope Push Down (Cable)
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
3
12 reps
RPE 8
2
Incline Bench Press (Dumbbell)
4
12 reps
RPE 8
3
Lateral Raise (Machine)
3
12 reps
RPE 8
4
Seated Row (Cable)
3
12 reps
RPE 8
5
Lat Pulldown (Neutral Grip)
3
12 reps
RPE 8
6A
Hammer Curl (Dumbbell)
3
12 reps
RPE 8
6B
Tricep Rope Push Down (Cable)
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
3
12 reps
RPE 8
2
Incline Bench Press (Dumbbell)
4
12 reps
RPE 8
3
Lateral Raise (Machine)
3
12 reps
RPE 8
4
Seated Row (Cable)
3
12 reps
RPE 8
5
Lat Pulldown (Neutral Grip)
3
12 reps
RPE 8
6A
Hammer Curl (Dumbbell)
3
12 reps
RPE 8
6B
Tricep Rope Push Down (Cable)
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
3
12 reps
RPE 8
2
Incline Bench Press (Dumbbell)
4
12 reps
RPE 8
3
Lateral Raise (Machine)
3
12 reps
RPE 8
4
Seated Row (Cable)
3
12 reps
RPE 8
5
Lat Pulldown (Neutral Grip)
3
12 reps
RPE 8
6A
Hammer Curl (Dumbbell)
3
12 reps
RPE 8
6B
Tricep Rope Push Down (Cable)
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
15 reps
RPE 8
2
Hack Squat
3
12 reps
RPE 8
3
Leg Extension
3
12 reps
RPE 8
4
Seated Hamstring Curl
3
12 reps
RPE 8
5
Standing Calf Raise
4
12 reps
RPE 8
6
Cable Crunch
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
15 reps
RPE 8
2
Hack Squat
3
12 reps
RPE 8
3
Leg Extension
3
12 reps
RPE 8
4
Seated Hamstring Curl
3
12 reps
RPE 8
5
Standing Calf Raise
4
12 reps
RPE 8
6
Cable Crunch
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
15 reps
RPE 8
2
Hack Squat
3
12 reps
RPE 8
3
Leg Extension
3
12 reps
RPE 8
4
Seated Hamstring Curl
3
12 reps
RPE 8
5
Standing Calf Raise
4
12 reps
RPE 8
6
Cable Crunch
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
15 reps
RPE 8
2
Hack Squat
3
12 reps
RPE 8
3
Leg Extension
3
12 reps
RPE 8
4
Seated Hamstring Curl
3
12 reps
RPE 8
5
Standing Calf Raise
4
12 reps
RPE 8
6
Cable Crunch
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
15 reps
RPE 8
2
Hack Squat
3
12 reps
RPE 8
3
Leg Extension
3
12 reps
RPE 8
4
Seated Hamstring Curl
3
12 reps
RPE 8
5
Standing Calf Raise
4
12 reps
RPE 8
6
Cable Crunch
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
15 reps
RPE 8
2
Hack Squat
3
12 reps
RPE 8
3
Leg Extension
3
12 reps
RPE 8
4
Seated Hamstring Curl
3
12 reps
RPE 8
5
Standing Calf Raise
4
12 reps
RPE 8
6
Cable Crunch
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
15 reps
RPE 8
2
Hack Squat
3
12 reps
RPE 8
3
Leg Extension
3
12 reps
RPE 8
4
Seated Hamstring Curl
3
12 reps
RPE 8
5
Standing Calf Raise
4
12 reps
RPE 8
6
Cable Crunch
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
15 reps
RPE 8
2
Hack Squat
3
12 reps
RPE 8
3
Leg Extension
3
12 reps
RPE 8
4
Seated Hamstring Curl
3
12 reps
RPE 8
5
Standing Calf Raise
4
12 reps
RPE 8
6
Cable Crunch
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
15 reps
RPE 8
2
Hack Squat
3
12 reps
RPE 8
3
Leg Extension
3
12 reps
RPE 8
4
Seated Hamstring Curl
3
12 reps
RPE 8
5
Standing Calf Raise
4
12 reps
RPE 8
6
Cable Crunch
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
15 reps
RPE 8
2
Hack Squat
3
12 reps
RPE 8
3
Leg Extension
3
12 reps
RPE 8
4
Seated Hamstring Curl
3
12 reps
RPE 8
5
Standing Calf Raise
4
12 reps
RPE 8
6
Cable Crunch
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
15 reps
RPE 8
2
Hack Squat
3
12 reps
RPE 8
3
Leg Extension
3
12 reps
RPE 8
4
Seated Hamstring Curl
3
12 reps
RPE 8
5
Standing Calf Raise
4
12 reps
RPE 8
6
Cable Crunch
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
15 reps
RPE 8
2
Hack Squat
3
12 reps
RPE 8
3
Leg Extension
3
12 reps
RPE 8
4
Seated Hamstring Curl
3
12 reps
RPE 8
5
Standing Calf Raise
4
12 reps
RPE 8
6
Cable Crunch
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
12 reps
RPE 8
2
Incline Bench Press (Barbell)
3
12 reps
RPE 8
3
Chest Supported Row (Machine)
4
12 reps
-
4
Wide Grip Lat Pulldown
3
12 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
6
Rear Delt Fly (Cable)
3
15 reps
RPE 6.5
7A
Bicep Curl (Cable)
3
12 reps
RPE 8
7B
Overhead Tricep Extension (Cable)
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
12 reps
RPE 8
2
Incline Bench Press (Barbell)
3
12 reps
RPE 8
3
Chest Supported Row (Machine)
4
12 reps
-
4
Wide Grip Lat Pulldown
3
12 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
6
Rear Delt Fly (Cable)
3
15 reps
RPE 6.5
7A
Bicep Curl (Cable)
3
12 reps
RPE 8
7B
Overhead Tricep Extension (Cable)
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
12 reps
RPE 8
2
Incline Bench Press (Barbell)
3
12 reps
RPE 8
3
Chest Supported Row (Machine)
4
12 reps
-
4
Wide Grip Lat Pulldown
3
12 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
6
Rear Delt Fly (Cable)
3
15 reps
RPE 6.5
7A
Bicep Curl (Cable)
3
12 reps
RPE 8
7B
Overhead Tricep Extension (Cable)
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
12 reps
RPE 8
2
Incline Bench Press (Barbell)
3
12 reps
RPE 8
3
Chest Supported Row (Machine)
4
12 reps
-
4
Wide Grip Lat Pulldown
3
12 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
6
Rear Delt Fly (Cable)
3
15 reps
RPE 6.5
7A
Bicep Curl (Cable)
3
12 reps
RPE 8
7B
Overhead Tricep Extension (Cable)
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
12 reps
RPE 8
2
Incline Bench Press (Barbell)
3
12 reps
RPE 8
3
Chest Supported Row (Machine)
4
12 reps
-
4
Wide Grip Lat Pulldown
3
12 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
6
Rear Delt Fly (Cable)
3
15 reps
RPE 6.5
7A
Bicep Curl (Cable)
3
12 reps
RPE 8
7B
Overhead Tricep Extension (Cable)
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
12 reps
RPE 8
2
Incline Bench Press (Barbell)
3
12 reps
RPE 8
3
Chest Supported Row (Machine)
4
12 reps
-
4
Wide Grip Lat Pulldown
3
12 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
6
Rear Delt Fly (Cable)
3
15 reps
RPE 6.5
7A
Bicep Curl (Cable)
3
12 reps
RPE 8
7B
Overhead Tricep Extension (Cable)
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
12 reps
RPE 8
2
Incline Bench Press (Barbell)
3
12 reps
RPE 8
3
Chest Supported Row (Machine)
4
12 reps
-
4
Wide Grip Lat Pulldown
3
12 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
6
Rear Delt Fly (Cable)
3
15 reps
RPE 6.5
7A
Bicep Curl (Cable)
3
12 reps
RPE 8
7B
Overhead Tricep Extension (Cable)
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
12 reps
RPE 8
2
Incline Bench Press (Barbell)
3
12 reps
RPE 8
3
Chest Supported Row (Machine)
4
12 reps
-
4
Wide Grip Lat Pulldown
3
12 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
6
Rear Delt Fly (Cable)
3
15 reps
RPE 6.5
7A
Bicep Curl (Cable)
3
12 reps
RPE 8
7B
Overhead Tricep Extension (Cable)
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
12 reps
RPE 8
2
Incline Bench Press (Barbell)
3
12 reps
RPE 8
3
Chest Supported Row (Machine)
4
12 reps
-
4
Wide Grip Lat Pulldown
3
12 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
6
Rear Delt Fly (Cable)
3
15 reps
RPE 6.5
7A
Bicep Curl (Cable)
3
12 reps
RPE 8
7B
Overhead Tricep Extension (Cable)
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
12 reps
RPE 8
2
Incline Bench Press (Barbell)
3
12 reps
RPE 8
3
Chest Supported Row (Machine)
4
12 reps
-
4
Wide Grip Lat Pulldown
3
12 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
6
Rear Delt Fly (Cable)
3
15 reps
RPE 6.5
7A
Bicep Curl (Cable)
3
12 reps
RPE 8
7B
Overhead Tricep Extension (Cable)
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
12 reps
RPE 8
2
Incline Bench Press (Barbell)
3
12 reps
RPE 8
3
Chest Supported Row (Machine)
4
12 reps
-
4
Wide Grip Lat Pulldown
3
12 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
6
Rear Delt Fly (Cable)
3
15 reps
RPE 6.5
7A
Bicep Curl (Cable)
3
12 reps
RPE 8
7B
Overhead Tricep Extension (Cable)
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
12 reps
RPE 8
2
Incline Bench Press (Barbell)
3
12 reps
RPE 8
3
Chest Supported Row (Machine)
4
12 reps
-
4
Wide Grip Lat Pulldown
3
12 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
6
Rear Delt Fly (Cable)
3
15 reps
RPE 6.5
7A
Bicep Curl (Cable)
3
12 reps
RPE 8
7B
Overhead Tricep Extension (Cable)
3
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
15 reps
RPE 8
2
Hack Squat
3
10 reps
RPE 8
3
Romanian Deadlift (Barbell)
3
12 reps
RPE 8
4
Seated Hamstring Curl
3
15 reps
RPE 8
5
Leg Extension
2
15 reps
RPE 10
6
Seated Calf Raise
4
15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
15 reps
RPE 8
2
Hack Squat
3
10 reps
RPE 8
3
Romanian Deadlift (Barbell)
3
12 reps
RPE 8
4
Seated Hamstring Curl
3
15 reps
RPE 8
5
Leg Extension
2
15 reps
RPE 10
6
Seated Calf Raise
4
15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
15 reps
RPE 8
2
Hack Squat
3
10 reps
RPE 8
3
Romanian Deadlift (Barbell)
3
12 reps
RPE 8
4
Seated Hamstring Curl
3
15 reps
RPE 8
5
Leg Extension
2
15 reps
RPE 10
6
Seated Calf Raise
4
15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
15 reps
RPE 8
2
Hack Squat
3
10 reps
RPE 8
3
Romanian Deadlift (Barbell)
3
12 reps
RPE 8
4
Seated Hamstring Curl
3
15 reps
RPE 8
5
Leg Extension
2
15 reps
RPE 10
6
Seated Calf Raise
4
15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
15 reps
RPE 8
2
Hack Squat
3
10 reps
RPE 8
3
Romanian Deadlift (Barbell)
3
12 reps
RPE 8
4
Seated Hamstring Curl
3
15 reps
RPE 8
5
Leg Extension
2
15 reps
RPE 10
6
Seated Calf Raise
4
15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
15 reps
RPE 8
2
Hack Squat
3
10 reps
RPE 8
3
Romanian Deadlift (Barbell)
3
12 reps
RPE 8
4
Seated Hamstring Curl
3
15 reps
RPE 8
5
Leg Extension
2
15 reps
RPE 10
6
Seated Calf Raise
4
15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
15 reps
RPE 8
2
Hack Squat
3
10 reps
RPE 8
3
Romanian Deadlift (Barbell)
3
12 reps
RPE 8
4
Seated Hamstring Curl
3
15 reps
RPE 8
5
Leg Extension
2
15 reps
RPE 10
6
Seated Calf Raise
4
15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
15 reps
RPE 8
2
Hack Squat
3
10 reps
RPE 8
3
Romanian Deadlift (Barbell)
3
12 reps
RPE 8
4
Seated Hamstring Curl
3
15 reps
RPE 8
5
Leg Extension
2
15 reps
RPE 10
6
Seated Calf Raise
4
15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
15 reps
RPE 8
2
Hack Squat
3
10 reps
RPE 8
3
Romanian Deadlift (Barbell)
3
12 reps
RPE 8
4
Seated Hamstring Curl
3
15 reps
RPE 8
5
Leg Extension
2
15 reps
RPE 10
6
Seated Calf Raise
4
15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
15 reps
RPE 8
2
Hack Squat
3
10 reps
RPE 8
3
Romanian Deadlift (Barbell)
3
12 reps
RPE 8
4
Seated Hamstring Curl
3
15 reps
RPE 8
5
Leg Extension
2
15 reps
RPE 10
6
Seated Calf Raise
4
15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
15 reps
RPE 8
2
Hack Squat
3
10 reps
RPE 8
3
Romanian Deadlift (Barbell)
3
12 reps
RPE 8
4
Seated Hamstring Curl
3
15 reps
RPE 8
5
Leg Extension
2
15 reps
RPE 10
6
Seated Calf Raise
4
15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
15 reps
RPE 8
2
Hack Squat
3
10 reps
RPE 8
3
Romanian Deadlift (Barbell)
3
12 reps
RPE 8
4
Seated Hamstring Curl
3
15 reps
RPE 8
5
Leg Extension
2
15 reps
RPE 10
6
Seated Calf Raise
4
15 reps
RPE 8
Week 1
1 / 12 Weeks
Day 1
1
Chest Fly (Machine)
3 Sets
12 Reps
@8
2
Incline Bench Press (Dumbbell)
4 Sets
12 Reps
@8
3
Lateral Raise (Machine)
3 Sets
12 Reps
@8
4
Seated Row (Cable)
3 Sets
12 Reps
@8
5
Lat Pulldown (Neutral Grip)
3 Sets
12 Reps
@8
6A
Hammer Curl (Dumbbell)
3 Sets
12 Reps
@8
6B
Tricep Rope Push Down (Cable)
3 Sets
12 Reps
@8
Day 2
1
Leg Press
4 Sets
15 Reps
@8
2
Hack Squat
3 Sets
12 Reps
@8
3
Leg Extension
3 Sets
12 Reps
@8
4
Seated Hamstring Curl
3 Sets
12 Reps
@8
5
Standing Calf Raise
4 Sets
12 Reps
@8
6
Cable Crunch
3 Sets
12 Reps
@8
Day 3
1
Chest Press (Machine)
3 Sets
12 Reps
@8
2
Incline Bench Press (Barbell)
3 Sets
12 Reps
@8
3
Chest Supported Row (Machine)
4 Sets
12 Reps
-
4
Wide Grip Lat Pulldown
3 Sets
12 Reps
@8
5
Lateral Raise (Dumbbell)
3 Sets
12 Reps
@8
6
Rear Delt Fly (Cable)
3 Sets
15 Reps
@6.5
7A
Bicep Curl (Cable)
3 Sets
12 Reps
@8
7B
Overhead Tricep Extension (Cable)
3 Sets
12 Reps
@8
Day 4
1
Leg Press
3 Sets
15 Reps
@8
2
Hack Squat
3 Sets
10 Reps
@8
3
Romanian Deadlift (Barbell)
3 Sets
12 Reps
@8
4
Seated Hamstring Curl
3 Sets
15 Reps
@8
5
Leg Extension
2 Sets
15 Reps
@10
6
Seated Calf Raise
4 Sets
15 Reps
@8