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4 Days ArmHypertrophy

by Lynx

Program Description

**4 Days ArmHypertrophy** is a comprehensive 12-week program designed to maximize arm muscle growth through a structured routine. With 48 training days, this program emphasizes hypertrophy-focused exercises, including variations of bench presses, curls, and tricep extensions, ensuring a balanced approach to both biceps and triceps development. Each session incorporates progressive overload principles, challenging your muscles with increasing intensity to promote strength and size. Get ready to sculpt your arms and achieve your fitness goals with this dedicated training plan!

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    100 minutes
  • Created
    Oct 11, 2025 12:28
  • Last Edited
    Oct 11, 2025 12:47
Muscle Engagement
Front
Back
MuscleSet
Biceps
13.6%
Triceps
11.5%
Upper Back
10.9%
Lats
8.9%
Quadriceps
8%
Hamstrings
7.3%
Chest
6.8%
Middle Delts
6.1%
Front Delts
5.9%
Glutes
5.6%
Forearms
3.6%
Calves
3%
Rear Delts
2.7%
Adductors
2.1%
Abs
2%
Lower Back
1.8%
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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
Squat (Barbell)
4
8 reps
RPE 8
2
Romanian Deadlift (Dumbbell)
3
10 reps
RPE 8
3
Walking Lunge (Dumbbell)
3
12 reps
RPE 8
4
Leg Extension
3
15 reps
RPE 8
5
Lying Leg Curl
3
15 reps
RPE 8
6
Calf Raise (Leg Press)
4
20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
RPE 8
2
Romanian Deadlift (Dumbbell)
3
10 reps
RPE 8
3
Walking Lunge (Dumbbell)
3
12 reps
RPE 8
4
Leg Extension
3
15 reps
RPE 8
5
Lying Leg Curl
3
15 reps
RPE 8
6
Calf Raise (Leg Press)
4
20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
RPE 8
2
Romanian Deadlift (Dumbbell)
3
10 reps
RPE 8
3
Walking Lunge (Dumbbell)
3
12 reps
RPE 8
4
Leg Extension
3
15 reps
RPE 8
5
Lying Leg Curl
3
15 reps
RPE 8
6
Calf Raise (Leg Press)
4
20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
RPE 8
2
Romanian Deadlift (Dumbbell)
3
10 reps
RPE 8
3
Walking Lunge (Dumbbell)
3
12 reps
RPE 8
4
Leg Extension
3
15 reps
RPE 8
5
Lying Leg Curl
3
15 reps
RPE 8
6
Calf Raise (Leg Press)
4
20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
RPE 8
2
Romanian Deadlift (Dumbbell)
3
10 reps
RPE 8
3
Walking Lunge (Dumbbell)
3
12 reps
RPE 8
4
Leg Extension
3
15 reps
RPE 8
5
Lying Leg Curl
3
15 reps
RPE 8
6
Calf Raise (Leg Press)
4
20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
RPE 8
2
Romanian Deadlift (Dumbbell)
3
10 reps
RPE 8
3
Walking Lunge (Dumbbell)
3
12 reps
RPE 8
4
Leg Extension
3
15 reps
RPE 8
5
Lying Leg Curl
3
15 reps
RPE 8
6
Calf Raise (Leg Press)
4
20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
RPE 8
2
Romanian Deadlift (Dumbbell)
3
10 reps
RPE 8
3
Walking Lunge (Dumbbell)
3
12 reps
RPE 8
4
Leg Extension
3
15 reps
RPE 8
5
Lying Leg Curl
3
15 reps
RPE 8
6
Calf Raise (Leg Press)
4
20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
RPE 8
2
Romanian Deadlift (Dumbbell)
3
10 reps
RPE 8
3
Walking Lunge (Dumbbell)
3
12 reps
RPE 8
4
Leg Extension
3
15 reps
RPE 8
5
Lying Leg Curl
3
15 reps
RPE 8
6
Calf Raise (Leg Press)
4
20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
RPE 8
2
Romanian Deadlift (Dumbbell)
3
10 reps
RPE 8
3
Walking Lunge (Dumbbell)
3
12 reps
RPE 8
4
Leg Extension
3
15 reps
RPE 8
5
Lying Leg Curl
3
15 reps
RPE 8
6
Calf Raise (Leg Press)
4
20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
RPE 8
2
Romanian Deadlift (Dumbbell)
3
10 reps
RPE 8
3
Walking Lunge (Dumbbell)
3
12 reps
RPE 8
4
Leg Extension
3
15 reps
RPE 8
5
Lying Leg Curl
3
15 reps
RPE 8
6
Calf Raise (Leg Press)
4
20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
RPE 8
2
Romanian Deadlift (Dumbbell)
3
10 reps
RPE 8
3
Walking Lunge (Dumbbell)
3
12 reps
RPE 8
4
Leg Extension
3
15 reps
RPE 8
5
Lying Leg Curl
3
15 reps
RPE 8
6
Calf Raise (Leg Press)
4
20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
RPE 8
2
Romanian Deadlift (Dumbbell)
3
10 reps
RPE 8
3
Walking Lunge (Dumbbell)
3
12 reps
RPE 8
4
Leg Extension
3
15 reps
RPE 8
5
Lying Leg Curl
3
15 reps
RPE 8
6
Calf Raise (Leg Press)
4
20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
RPE 9
2
Pull-Up (Weighted)
4
8 reps
RPE 8
3
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 8
4
Barbell Row
3
10 reps
RPE 8
5
Overhead Tricep Extension (Dumbbell)
3
12 reps
RPE 8
6
Bicep Curl (Cable)
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
RPE 9
2
Pull-Up (Weighted)
4
8 reps
RPE 8
3
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 8
4
Barbell Row
3
10 reps
RPE 8
5
Overhead Tricep Extension (Dumbbell)
3
12 reps
RPE 8
6
Bicep Curl (Cable)
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
RPE 9
2
Pull-Up (Weighted)
4
8 reps
RPE 8
3
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 8
4
Barbell Row
3
10 reps
RPE 8
5
Overhead Tricep Extension (Dumbbell)
3
12 reps
RPE 8
6
Bicep Curl (Cable)
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
RPE 9
2
Pull-Up (Weighted)
4
8 reps
RPE 8
3
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 8
4
Barbell Row
3
10 reps
RPE 8
5
Overhead Tricep Extension (Dumbbell)
3
12 reps
RPE 8
6
Bicep Curl (Cable)
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
RPE 9
2
Pull-Up (Weighted)
4
8 reps
RPE 8
3
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 8
4
Barbell Row
3
10 reps
RPE 8
5
Overhead Tricep Extension (Dumbbell)
3
12 reps
RPE 8
6
Bicep Curl (Cable)
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
RPE 9
2
Pull-Up (Weighted)
4
8 reps
RPE 8
3
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 8
4
Barbell Row
3
10 reps
RPE 8
5
Overhead Tricep Extension (Dumbbell)
3
12 reps
RPE 8
6
Bicep Curl (Cable)
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
RPE 9
2
Pull-Up (Weighted)
4
8 reps
RPE 8
3
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 8
4
Barbell Row
3
10 reps
RPE 8
5
Overhead Tricep Extension (Dumbbell)
3
12 reps
RPE 8
6
Bicep Curl (Cable)
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
RPE 9
2
Pull-Up (Weighted)
4
8 reps
RPE 8
3
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 8
4
Barbell Row
3
10 reps
RPE 8
5
Overhead Tricep Extension (Dumbbell)
3
12 reps
RPE 8
6
Bicep Curl (Cable)
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
RPE 9
2
Pull-Up (Weighted)
4
8 reps
RPE 8
3
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 8
4
Barbell Row
3
10 reps
RPE 8
5
Overhead Tricep Extension (Dumbbell)
3
12 reps
RPE 8
6
Bicep Curl (Cable)
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
RPE 9
2
Pull-Up (Weighted)
4
8 reps
RPE 8
3
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 8
4
Barbell Row
3
10 reps
RPE 8
5
Overhead Tricep Extension (Dumbbell)
3
12 reps
RPE 8
6
Bicep Curl (Cable)
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
RPE 9
2
Pull-Up (Weighted)
4
8 reps
RPE 8
3
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 8
4
Barbell Row
3
10 reps
RPE 8
5
Overhead Tricep Extension (Dumbbell)
3
12 reps
RPE 8
6
Bicep Curl (Cable)
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
RPE 9
2
Pull-Up (Weighted)
4
8 reps
RPE 8
3
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 8
4
Barbell Row
3
10 reps
RPE 8
5
Overhead Tricep Extension (Dumbbell)
3
12 reps
RPE 8
6
Bicep Curl (Cable)
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
10 reps
RPE 8
2
Wide Grip Lat Pulldown
3
12 reps
RPE 8
3
Dumbbell Row
3
10 reps
RPE 8
4
Lateral Raise (Cable)
3
15 reps
RPE 8
5
Rear Delt Fly (Cable)
3
15 reps
RPE 8
6
Tricep Pushdown (Cable)
3
12 reps
RPE 8
7
Hammer Curl
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
10 reps
RPE 8
2
Wide Grip Lat Pulldown
3
12 reps
RPE 8
3
Dumbbell Row
3
10 reps
RPE 8
4
Lateral Raise (Cable)
3
15 reps
RPE 8
5
Rear Delt Fly (Cable)
3
15 reps
RPE 8
6
Tricep Pushdown (Cable)
3
12 reps
RPE 8
7
Hammer Curl
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
10 reps
RPE 8
2
Wide Grip Lat Pulldown
3
12 reps
RPE 8
3
Dumbbell Row
3
10 reps
RPE 8
4
Lateral Raise (Cable)
3
15 reps
RPE 8
5
Rear Delt Fly (Cable)
3
15 reps
RPE 8
6
Tricep Pushdown (Cable)
3
12 reps
RPE 8
7
Hammer Curl
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
10 reps
RPE 8
2
Wide Grip Lat Pulldown
3
12 reps
RPE 8
3
Dumbbell Row
3
10 reps
RPE 8
4
Lateral Raise (Cable)
3
15 reps
RPE 8
5
Rear Delt Fly (Cable)
3
15 reps
RPE 8
6
Tricep Pushdown (Cable)
3
12 reps
RPE 8
7
Hammer Curl
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
10 reps
RPE 8
2
Wide Grip Lat Pulldown
3
12 reps
RPE 8
3
Dumbbell Row
3
10 reps
RPE 8
4
Lateral Raise (Cable)
3
15 reps
RPE 8
5
Rear Delt Fly (Cable)
3
15 reps
RPE 8
6
Tricep Pushdown (Cable)
3
12 reps
RPE 8
7
Hammer Curl
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
10 reps
RPE 8
2
Wide Grip Lat Pulldown
3
12 reps
RPE 8
3
Dumbbell Row
3
10 reps
RPE 8
4
Lateral Raise (Cable)
3
15 reps
RPE 8
5
Rear Delt Fly (Cable)
3
15 reps
RPE 8
6
Tricep Pushdown (Cable)
3
12 reps
RPE 8
7
Hammer Curl
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
10 reps
RPE 8
2
Wide Grip Lat Pulldown
3
12 reps
RPE 8
3
Dumbbell Row
3
10 reps
RPE 8
4
Lateral Raise (Cable)
3
15 reps
RPE 8
5
Rear Delt Fly (Cable)
3
15 reps
RPE 8
6
Tricep Pushdown (Cable)
3
12 reps
RPE 8
7
Hammer Curl
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
10 reps
RPE 8
2
Wide Grip Lat Pulldown
3
12 reps
RPE 8
3
Dumbbell Row
3
10 reps
RPE 8
4
Lateral Raise (Cable)
3
15 reps
RPE 8
5
Rear Delt Fly (Cable)
3
15 reps
RPE 8
6
Tricep Pushdown (Cable)
3
12 reps
RPE 8
7
Hammer Curl
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
10 reps
RPE 8
2
Wide Grip Lat Pulldown
3
12 reps
RPE 8
3
Dumbbell Row
3
10 reps
RPE 8
4
Lateral Raise (Cable)
3
15 reps
RPE 8
5
Rear Delt Fly (Cable)
3
15 reps
RPE 8
6
Tricep Pushdown (Cable)
3
12 reps
RPE 8
7
Hammer Curl
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
10 reps
RPE 8
2
Wide Grip Lat Pulldown
3
12 reps
RPE 8
3
Dumbbell Row
3
10 reps
RPE 8
4
Lateral Raise (Cable)
3
15 reps
RPE 8
5
Rear Delt Fly (Cable)
3
15 reps
RPE 8
6
Tricep Pushdown (Cable)
3
12 reps
RPE 8
7
Hammer Curl
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
10 reps
RPE 8
2
Wide Grip Lat Pulldown
3
12 reps
RPE 8
3
Dumbbell Row
3
10 reps
RPE 8
4
Lateral Raise (Cable)
3
15 reps
RPE 8
5
Rear Delt Fly (Cable)
3
15 reps
RPE 8
6
Tricep Pushdown (Cable)
3
12 reps
RPE 8
7
Hammer Curl
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
10 reps
RPE 8
2
Wide Grip Lat Pulldown
3
12 reps
RPE 8
3
Dumbbell Row
3
10 reps
RPE 8
4
Lateral Raise (Cable)
3
15 reps
RPE 8
5
Rear Delt Fly (Cable)
3
15 reps
RPE 8
6
Tricep Pushdown (Cable)
3
12 reps
RPE 8
7
Hammer Curl
3
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
2
10 reps
RPE 8
2
Incline Curl (Dumbbell)
3
12 reps
RPE 8
3
Reverse Bicep Curl (EZ Bar)
3
15 reps
RPE 8
4
Overhead Tricep Extension (Dumbbell)
2
12 reps
RPE 8
5
Hammer Curl
2
12 reps
RPE 8
6
Wrist Curls
2
20 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
2
10 reps
RPE 8
2
Incline Curl (Dumbbell)
3
12 reps
RPE 8
3
Reverse Bicep Curl (EZ Bar)
3
15 reps
RPE 8
4
Overhead Tricep Extension (Dumbbell)
2
12 reps
RPE 8
5
Hammer Curl
2
12 reps
RPE 8
6
Wrist Curls
2
20 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
2
10 reps
RPE 8
2
Incline Curl (Dumbbell)
3
12 reps
RPE 8
3
Reverse Bicep Curl (EZ Bar)
3
15 reps
RPE 8
4
Overhead Tricep Extension (Dumbbell)
2
12 reps
RPE 8
5
Hammer Curl
2
12 reps
RPE 8
6
Wrist Curls
2
20 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
2
10 reps
RPE 8
2
Incline Curl (Dumbbell)
3
12 reps
RPE 8
3
Reverse Bicep Curl (EZ Bar)
3
15 reps
RPE 8
4
Overhead Tricep Extension (Dumbbell)
2
12 reps
RPE 8
5
Hammer Curl
2
12 reps
RPE 8
6
Wrist Curls
2
20 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
2
10 reps
RPE 8
2
Incline Curl (Dumbbell)
3
12 reps
RPE 8
3
Reverse Bicep Curl (EZ Bar)
3
15 reps
RPE 8
4
Overhead Tricep Extension (Dumbbell)
2
12 reps
RPE 8
5
Hammer Curl
2
12 reps
RPE 8
6
Wrist Curls
2
20 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
2
10 reps
RPE 8
2
Incline Curl (Dumbbell)
3
12 reps
RPE 8
3
Reverse Bicep Curl (EZ Bar)
3
15 reps
RPE 8
4
Overhead Tricep Extension (Dumbbell)
2
12 reps
RPE 8
5
Hammer Curl
2
12 reps
RPE 8
6
Wrist Curls
2
20 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
2
10 reps
RPE 8
2
Incline Curl (Dumbbell)
3
12 reps
RPE 8
3
Reverse Bicep Curl (EZ Bar)
3
15 reps
RPE 8
4
Overhead Tricep Extension (Dumbbell)
2
12 reps
RPE 8
5
Hammer Curl
2
12 reps
RPE 8
6
Wrist Curls
2
20 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
2
10 reps
RPE 8
2
Incline Curl (Dumbbell)
3
12 reps
RPE 8
3
Reverse Bicep Curl (EZ Bar)
3
15 reps
RPE 8
4
Overhead Tricep Extension (Dumbbell)
2
12 reps
RPE 8
5
Hammer Curl
2
12 reps
RPE 8
6
Wrist Curls
2
20 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
2
10 reps
RPE 8
2
Incline Curl (Dumbbell)
3
12 reps
RPE 8
3
Reverse Bicep Curl (EZ Bar)
3
15 reps
RPE 8
4
Overhead Tricep Extension (Dumbbell)
2
12 reps
RPE 8
5
Hammer Curl
2
12 reps
RPE 8
6
Wrist Curls
2
20 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
2
10 reps
RPE 8
2
Incline Curl (Dumbbell)
3
12 reps
RPE 8
3
Reverse Bicep Curl (EZ Bar)
3
15 reps
RPE 8
4
Overhead Tricep Extension (Dumbbell)
2
12 reps
RPE 8
5
Hammer Curl
2
12 reps
RPE 8
6
Wrist Curls
2
20 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
2
10 reps
RPE 8
2
Incline Curl (Dumbbell)
3
12 reps
RPE 8
3
Reverse Bicep Curl (EZ Bar)
3
15 reps
RPE 8
4
Overhead Tricep Extension (Dumbbell)
2
12 reps
RPE 8
5
Hammer Curl
2
12 reps
RPE 8
6
Wrist Curls
2
20 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
2
10 reps
RPE 8
2
Incline Curl (Dumbbell)
3
12 reps
RPE 8
3
Reverse Bicep Curl (EZ Bar)
3
15 reps
RPE 8
4
Overhead Tricep Extension (Dumbbell)
2
12 reps
RPE 8
5
Hammer Curl
2
12 reps
RPE 8
6
Wrist Curls
2
20 reps
RPE 8
Week 1
1 / 12 Weeks
Day 1
1
Squat (Barbell)
4 Sets
8 Reps
@8
2
Romanian Deadlift (Dumbbell)
3 Sets
10 Reps
@8
3
Walking Lunge (Dumbbell)
3 Sets
12 Reps
@8
4
Leg Extension
3 Sets
15 Reps
@8
5
Lying Leg Curl
3 Sets
15 Reps
@8
6
Calf Raise (Leg Press)
4 Sets
20 Reps
@8
Day 2
1
Bench Press (Barbell)
4 Sets
8 Reps
@9
2
Pull-Up (Weighted)
4 Sets
8 Reps
@8
3
Seated Shoulder Press (Dumbbell)
3 Sets
10 Reps
@8
4
Barbell Row
3 Sets
10 Reps
@8
5
Overhead Tricep Extension (Dumbbell)
3 Sets
12 Reps
@8
6
Bicep Curl (Cable)
3 Sets
12 Reps
@8
Day 3
1
Incline Bench Press (Smith Machine)
3 Sets
10 Reps
@8
2
Wide Grip Lat Pulldown
3 Sets
12 Reps
@8
3
Dumbbell Row
3 Sets
10 Reps
@8
4
Lateral Raise (Cable)
3 Sets
15 Reps
@8
5
Rear Delt Fly (Cable)
3 Sets
15 Reps
@8
6
Tricep Pushdown (Cable)
3 Sets
12 Reps
@8
7
Hammer Curl
3 Sets
12 Reps
@8
Day 4
1
Bench Press (Close Grip)
2 Sets
10 Reps
@8
2
Incline Curl (Dumbbell)
3 Sets
12 Reps
@8
3
Reverse Bicep Curl (EZ Bar)
3 Sets
15 Reps
@8
4
Overhead Tricep Extension (Dumbbell)
2 Sets
12 Reps
@8
5
Hammer Curl
2 Sets
12 Reps
@8
6
Wrist Curls
2 Sets
20 Reps
@8