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BoostcampPNG

4-Day Bodybuilding Cut Program (with Cardio)

by Brandon M.
10 athletes joined

Program Description

Size, Endurance, weight loss

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    90 minutes
  • Created
    Sep 25, 2024 12:40
  • Last Edited
    Jun 21, 2025 05:19

Summary

Transform your physique with this comprehensive 12-week 4-Day Bodybuilding Cut Program, designed to sculpt muscle while shedding fat. Each week features a balanced mix of strength training and cardio, targeting all major muscle groups with exercises like squats, bench presses, and deadlifts. Perfect for those ready to elevate their fitness game, this program requires a full gym setup and encourages a commitment to both lifting and conditioning. Get ready to see real results as you push your limits and redefine your body!
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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
Squat (Barbell)
4
10-12 reps
60%
2
Leg Press
3
12-15 reps
-
3
Romanian Deadlift (Barbell)
3
10-12 reps
-
4
Walking Lunge
3
12-15 reps
-
5
Seated Hamstring Curl
3
12-15 reps
-
6
Standing Calf Raise
3
15-20 reps
-
7
Cardio
1
15-20 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10-12 reps
60%
2
Leg Press
3
12-15 reps
-
3
Romanian Deadlift (Barbell)
3
10-12 reps
-
4
Walking Lunge
3
12-15 reps
-
5
Seated Hamstring Curl
3
12-15 reps
-
6
Standing Calf Raise
3
15-20 reps
-
7
Cardio
1
15-20 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10-12 reps
60%
2
Leg Press
3
12-15 reps
-
3
Romanian Deadlift (Barbell)
3
10-12 reps
-
4
Walking Lunge
3
12-15 reps
-
5
Seated Hamstring Curl
3
12-15 reps
-
6
Standing Calf Raise
3
15-20 reps
-
7
Cardio
1
15-20 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10-12 reps
60%
2
Leg Press
3
12-15 reps
-
3
Romanian Deadlift (Barbell)
3
10-12 reps
-
4
Walking Lunge
3
12-15 reps
-
5
Seated Hamstring Curl
3
12-15 reps
-
6
Standing Calf Raise
3
15-20 reps
-
7
Cardio
1
15-20 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10-12 reps
60%
2
Leg Press
3
12-15 reps
-
3
Romanian Deadlift (Barbell)
3
10-12 reps
-
4
Walking Lunge
3
12-15 reps
-
5
Seated Hamstring Curl
3
12-15 reps
-
6
Standing Calf Raise
3
15-20 reps
-
7
Cardio
1
15-20 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10-12 reps
60%
2
Leg Press
3
12-15 reps
-
3
Romanian Deadlift (Barbell)
3
10-12 reps
-
4
Walking Lunge
3
12-15 reps
-
5
Seated Hamstring Curl
3
12-15 reps
-
6
Standing Calf Raise
3
15-20 reps
-
7
Cardio
1
15-20 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10-12 reps
60%
2
Leg Press
3
12-15 reps
-
3
Romanian Deadlift (Barbell)
3
10-12 reps
-
4
Walking Lunge
3
12-15 reps
-
5
Seated Hamstring Curl
3
12-15 reps
-
6
Standing Calf Raise
3
15-20 reps
-
7
Cardio
1
15-20 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10-12 reps
60%
2
Leg Press
3
12-15 reps
-
3
Romanian Deadlift (Barbell)
3
10-12 reps
-
4
Walking Lunge
3
12-15 reps
-
5
Seated Hamstring Curl
3
12-15 reps
-
6
Standing Calf Raise
3
15-20 reps
-
7
Cardio
1
15-20 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10-12 reps
60%
2
Leg Press
3
12-15 reps
-
3
Romanian Deadlift (Barbell)
3
10-12 reps
-
4
Walking Lunge
3
12-15 reps
-
5
Seated Hamstring Curl
3
12-15 reps
-
6
Standing Calf Raise
3
15-20 reps
-
7
Cardio
1
15-20 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10-12 reps
60%
2
Leg Press
3
12-15 reps
-
3
Romanian Deadlift (Barbell)
3
10-12 reps
-
4
Walking Lunge
3
12-15 reps
-
5
Seated Hamstring Curl
3
12-15 reps
-
6
Standing Calf Raise
3
15-20 reps
-
7
Cardio
1
15-20 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10-12 reps
60%
2
Leg Press
3
12-15 reps
-
3
Romanian Deadlift (Barbell)
3
10-12 reps
-
4
Walking Lunge
3
12-15 reps
-
5
Seated Hamstring Curl
3
12-15 reps
-
6
Standing Calf Raise
3
15-20 reps
-
7
Cardio
1
15-20 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10-12 reps
60%
2
Leg Press
3
12-15 reps
-
3
Romanian Deadlift (Barbell)
3
10-12 reps
-
4
Walking Lunge
3
12-15 reps
-
5
Seated Hamstring Curl
3
12-15 reps
-
6
Standing Calf Raise
3
15-20 reps
-
7
Cardio
1
15-20 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
10-12 reps
60%
2
Incline Bench Press (Dumbbell)
3
10-12 reps
-
3
Chest Fly (Cable)
3
12-15 reps
-
4
Pullover (Dumbbell)
3
12-15 reps
-
5
Dip (Assisted)
3
10-12 reps
-
6
Tricep Rope Push Down (Cable)
3
12-15 reps
-
7
Seated Overhead Press (Dumbbell)
3
12-15 reps
-
8
Cardio
1
20-30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
10-12 reps
60%
2
Incline Bench Press (Dumbbell)
3
10-12 reps
-
3
Chest Fly (Cable)
3
12-15 reps
-
4
Pullover (Dumbbell)
3
12-15 reps
-
5
Dip (Assisted)
3
10-12 reps
-
6
Tricep Rope Push Down (Cable)
3
12-15 reps
-
7
Seated Overhead Press (Dumbbell)
3
12-15 reps
-
8
Cardio
1
20-30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
10-12 reps
60%
2
Incline Bench Press (Dumbbell)
3
10-12 reps
-
3
Chest Fly (Cable)
3
12-15 reps
-
4
Pullover (Dumbbell)
3
12-15 reps
-
5
Dip (Assisted)
3
10-12 reps
-
6
Tricep Rope Push Down (Cable)
3
12-15 reps
-
7
Seated Overhead Press (Dumbbell)
3
12-15 reps
-
8
Cardio
1
20-30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
10-12 reps
60%
2
Incline Bench Press (Dumbbell)
3
10-12 reps
-
3
Chest Fly (Cable)
3
12-15 reps
-
4
Pullover (Dumbbell)
3
12-15 reps
-
5
Dip (Assisted)
3
10-12 reps
-
6
Tricep Rope Push Down (Cable)
3
12-15 reps
-
7
Seated Overhead Press (Dumbbell)
3
12-15 reps
-
8
Cardio
1
20-30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
10-12 reps
60%
2
Incline Bench Press (Dumbbell)
3
10-12 reps
-
3
Chest Fly (Cable)
3
12-15 reps
-
4
Pullover (Dumbbell)
3
12-15 reps
-
5
Dip (Assisted)
3
10-12 reps
-
6
Tricep Rope Push Down (Cable)
3
12-15 reps
-
7
Seated Overhead Press (Dumbbell)
3
12-15 reps
-
8
Cardio
1
20-30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
10-12 reps
60%
2
Incline Bench Press (Dumbbell)
3
10-12 reps
-
3
Chest Fly (Cable)
3
12-15 reps
-
4
Pullover (Dumbbell)
3
12-15 reps
-
5
Dip (Assisted)
3
10-12 reps
-
6
Tricep Rope Push Down (Cable)
3
12-15 reps
-
7
Seated Overhead Press (Dumbbell)
3
12-15 reps
-
8
Cardio
1
20-30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
10-12 reps
60%
2
Incline Bench Press (Dumbbell)
3
10-12 reps
-
3
Chest Fly (Cable)
3
12-15 reps
-
4
Pullover (Dumbbell)
3
12-15 reps
-
5
Dip (Assisted)
3
10-12 reps
-
6
Tricep Rope Push Down (Cable)
3
12-15 reps
-
7
Seated Overhead Press (Dumbbell)
3
12-15 reps
-
8
Cardio
1
20-30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
10-12 reps
60%
2
Incline Bench Press (Dumbbell)
3
10-12 reps
-
3
Chest Fly (Cable)
3
12-15 reps
-
4
Pullover (Dumbbell)
3
12-15 reps
-
5
Dip (Assisted)
3
10-12 reps
-
6
Tricep Rope Push Down (Cable)
3
12-15 reps
-
7
Seated Overhead Press (Dumbbell)
3
12-15 reps
-
8
Cardio
1
20-30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
10-12 reps
60%
2
Incline Bench Press (Dumbbell)
3
10-12 reps
-
3
Chest Fly (Cable)
3
12-15 reps
-
4
Pullover (Dumbbell)
3
12-15 reps
-
5
Dip (Assisted)
3
10-12 reps
-
6
Tricep Rope Push Down (Cable)
3
12-15 reps
-
7
Seated Overhead Press (Dumbbell)
3
12-15 reps
-
8
Cardio
1
20-30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
10-12 reps
60%
2
Incline Bench Press (Dumbbell)
3
10-12 reps
-
3
Chest Fly (Cable)
3
12-15 reps
-
4
Pullover (Dumbbell)
3
12-15 reps
-
5
Dip (Assisted)
3
10-12 reps
-
6
Tricep Rope Push Down (Cable)
3
12-15 reps
-
7
Seated Overhead Press (Dumbbell)
3
12-15 reps
-
8
Cardio
1
20-30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
10-12 reps
60%
2
Incline Bench Press (Dumbbell)
3
10-12 reps
-
3
Chest Fly (Cable)
3
12-15 reps
-
4
Pullover (Dumbbell)
3
12-15 reps
-
5
Dip (Assisted)
3
10-12 reps
-
6
Tricep Rope Push Down (Cable)
3
12-15 reps
-
7
Seated Overhead Press (Dumbbell)
3
12-15 reps
-
8
Cardio
1
20-30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
10-12 reps
60%
2
Incline Bench Press (Dumbbell)
3
10-12 reps
-
3
Chest Fly (Cable)
3
12-15 reps
-
4
Pullover (Dumbbell)
3
12-15 reps
-
5
Dip (Assisted)
3
10-12 reps
-
6
Tricep Rope Push Down (Cable)
3
12-15 reps
-
7
Seated Overhead Press (Dumbbell)
3
12-15 reps
-
8
Cardio
1
20-30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
8-10 reps
60%
2
Pull-Up (Bodyweight)
4
8-10 reps
-
3
Barbell Row
3
10-12 reps
-
4
Seated Row (Cable)
3
12-15 reps
-
5
Incline Curl (Dumbbell)
3
12-15 reps
-
6
Preacher Curl (EZ Bar)
1
12-15 reps
-
7
Underhand Lat Pulldown
3
12-15 reps
-
8
Cardio
1
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
8-10 reps
60%
2
Pull-Up (Bodyweight)
4
8-10 reps
-
3
Barbell Row
3
10-12 reps
-
4
Seated Row (Cable)
3
12-15 reps
-
5
Incline Curl (Dumbbell)
3
12-15 reps
-
6
Preacher Curl (EZ Bar)
1
12-15 reps
-
7
Underhand Lat Pulldown
3
12-15 reps
-
8
Cardio
1
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
8-10 reps
60%
2
Pull-Up (Bodyweight)
4
8-10 reps
-
3
Barbell Row
3
10-12 reps
-
4
Seated Row (Cable)
3
12-15 reps
-
5
Incline Curl (Dumbbell)
3
12-15 reps
-
6
Preacher Curl (EZ Bar)
1
12-15 reps
-
7
Underhand Lat Pulldown
3
12-15 reps
-
8
Cardio
1
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
8-10 reps
60%
2
Pull-Up (Bodyweight)
4
8-10 reps
-
3
Barbell Row
3
10-12 reps
-
4
Seated Row (Cable)
3
12-15 reps
-
5
Incline Curl (Dumbbell)
3
12-15 reps
-
6
Preacher Curl (EZ Bar)
1
12-15 reps
-
7
Underhand Lat Pulldown
3
12-15 reps
-
8
Cardio
1
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
8-10 reps
60%
2
Pull-Up (Bodyweight)
4
8-10 reps
-
3
Barbell Row
3
10-12 reps
-
4
Seated Row (Cable)
3
12-15 reps
-
5
Incline Curl (Dumbbell)
3
12-15 reps
-
6
Preacher Curl (EZ Bar)
1
12-15 reps
-
7
Underhand Lat Pulldown
3
12-15 reps
-
8
Cardio
1
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
8-10 reps
60%
2
Pull-Up (Bodyweight)
4
8-10 reps
-
3
Barbell Row
3
10-12 reps
-
4
Seated Row (Cable)
3
12-15 reps
-
5
Incline Curl (Dumbbell)
3
12-15 reps
-
6
Preacher Curl (EZ Bar)
1
12-15 reps
-
7
Underhand Lat Pulldown
3
12-15 reps
-
8
Cardio
1
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
8-10 reps
60%
2
Pull-Up (Bodyweight)
4
8-10 reps
-
3
Barbell Row
3
10-12 reps
-
4
Seated Row (Cable)
3
12-15 reps
-
5
Incline Curl (Dumbbell)
3
12-15 reps
-
6
Preacher Curl (EZ Bar)
1
12-15 reps
-
7
Underhand Lat Pulldown
3
12-15 reps
-
8
Cardio
1
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
8-10 reps
60%
2
Pull-Up (Bodyweight)
4
8-10 reps
-
3
Barbell Row
3
10-12 reps
-
4
Seated Row (Cable)
3
12-15 reps
-
5
Incline Curl (Dumbbell)
3
12-15 reps
-
6
Preacher Curl (EZ Bar)
1
12-15 reps
-
7
Underhand Lat Pulldown
3
12-15 reps
-
8
Cardio
1
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
8-10 reps
60%
2
Pull-Up (Bodyweight)
4
8-10 reps
-
3
Barbell Row
3
10-12 reps
-
4
Seated Row (Cable)
3
12-15 reps
-
5
Incline Curl (Dumbbell)
3
12-15 reps
-
6
Preacher Curl (EZ Bar)
1
12-15 reps
-
7
Underhand Lat Pulldown
3
12-15 reps
-
8
Cardio
1
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
8-10 reps
60%
2
Pull-Up (Bodyweight)
4
8-10 reps
-
3
Barbell Row
3
10-12 reps
-
4
Seated Row (Cable)
3
12-15 reps
-
5
Incline Curl (Dumbbell)
3
12-15 reps
-
6
Preacher Curl (EZ Bar)
1
12-15 reps
-
7
Underhand Lat Pulldown
3
12-15 reps
-
8
Cardio
1
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
8-10 reps
60%
2
Pull-Up (Bodyweight)
4
8-10 reps
-
3
Barbell Row
3
10-12 reps
-
4
Seated Row (Cable)
3
12-15 reps
-
5
Incline Curl (Dumbbell)
3
12-15 reps
-
6
Preacher Curl (EZ Bar)
1
12-15 reps
-
7
Underhand Lat Pulldown
3
12-15 reps
-
8
Cardio
1
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
8-10 reps
60%
2
Pull-Up (Bodyweight)
4
8-10 reps
-
3
Barbell Row
3
10-12 reps
-
4
Seated Row (Cable)
3
12-15 reps
-
5
Incline Curl (Dumbbell)
3
12-15 reps
-
6
Preacher Curl (EZ Bar)
1
12-15 reps
-
7
Underhand Lat Pulldown
3
12-15 reps
-
8
Cardio
1
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
10-12 reps
60%
2
Lateral Raise (Dumbbell)
4
12-15 reps
-
3
Face Pull
3
12-15 reps
-
4
Arnold Press
3
10-12 reps
-
5
Shrug (Dumbbell)
3
12-15 reps
-
6
Cable Crunch
3
12-15 reps
-
7
Hanging Leg Raise
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
10-12 reps
60%
2
Lateral Raise (Dumbbell)
4
12-15 reps
-
3
Face Pull
3
12-15 reps
-
4
Arnold Press
3
10-12 reps
-
5
Shrug (Dumbbell)
3
12-15 reps
-
6
Cable Crunch
3
12-15 reps
-
7
Hanging Leg Raise
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
10-12 reps
60%
2
Lateral Raise (Dumbbell)
4
12-15 reps
-
3
Face Pull
3
12-15 reps
-
4
Arnold Press
3
10-12 reps
-
5
Shrug (Dumbbell)
3
12-15 reps
-
6
Cable Crunch
3
12-15 reps
-
7
Hanging Leg Raise
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
10-12 reps
60%
2
Lateral Raise (Dumbbell)
4
12-15 reps
-
3
Face Pull
3
12-15 reps
-
4
Arnold Press
3
10-12 reps
-
5
Shrug (Dumbbell)
3
12-15 reps
-
6
Cable Crunch
3
12-15 reps
-
7
Hanging Leg Raise
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
10-12 reps
60%
2
Lateral Raise (Dumbbell)
4
12-15 reps
-
3
Face Pull
3
12-15 reps
-
4
Arnold Press
3
10-12 reps
-
5
Shrug (Dumbbell)
3
12-15 reps
-
6
Cable Crunch
3
12-15 reps
-
7
Hanging Leg Raise
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
10-12 reps
60%
2
Lateral Raise (Dumbbell)
4
12-15 reps
-
3
Face Pull
3
12-15 reps
-
4
Arnold Press
3
10-12 reps
-
5
Shrug (Dumbbell)
3
12-15 reps
-
6
Cable Crunch
3
12-15 reps
-
7
Hanging Leg Raise
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
10-12 reps
60%
2
Lateral Raise (Dumbbell)
4
12-15 reps
-
3
Face Pull
3
12-15 reps
-
4
Arnold Press
3
10-12 reps
-
5
Shrug (Dumbbell)
3
12-15 reps
-
6
Cable Crunch
3
12-15 reps
-
7
Hanging Leg Raise
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
10-12 reps
60%
2
Lateral Raise (Dumbbell)
4
12-15 reps
-
3
Face Pull
3
12-15 reps
-
4
Arnold Press
3
10-12 reps
-
5
Shrug (Dumbbell)
3
12-15 reps
-
6
Cable Crunch
3
12-15 reps
-
7
Hanging Leg Raise
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
10-12 reps
60%
2
Lateral Raise (Dumbbell)
4
12-15 reps
-
3
Face Pull
3
12-15 reps
-
4
Arnold Press
3
10-12 reps
-
5
Shrug (Dumbbell)
3
12-15 reps
-
6
Cable Crunch
3
12-15 reps
-
7
Hanging Leg Raise
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
10-12 reps
60%
2
Lateral Raise (Dumbbell)
4
12-15 reps
-
3
Face Pull
3
12-15 reps
-
4
Arnold Press
3
10-12 reps
-
5
Shrug (Dumbbell)
3
12-15 reps
-
6
Cable Crunch
3
12-15 reps
-
7
Hanging Leg Raise
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
10-12 reps
60%
2
Lateral Raise (Dumbbell)
4
12-15 reps
-
3
Face Pull
3
12-15 reps
-
4
Arnold Press
3
10-12 reps
-
5
Shrug (Dumbbell)
3
12-15 reps
-
6
Cable Crunch
3
12-15 reps
-
7
Hanging Leg Raise
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
10-12 reps
60%
2
Lateral Raise (Dumbbell)
4
12-15 reps
-
3
Face Pull
3
12-15 reps
-
4
Arnold Press
3
10-12 reps
-
5
Shrug (Dumbbell)
3
12-15 reps
-
6
Cable Crunch
3
12-15 reps
-
7
Hanging Leg Raise
3
12-15 reps
-
Week 1
1 / 12 Weeks
Day 1
1
Squat (Barbell)
4 Sets
10-12 Reps
60%
2
Leg Press
3 Sets
12-15 Reps
-
3
Romanian Deadlift (Barbell)
3 Sets
10-12 Reps
-
4
Walking Lunge
3 Sets
12-15 Reps
-
5
Seated Hamstring Curl
3 Sets
12-15 Reps
-
6
Standing Calf Raise
3 Sets
15-20 Reps
-
7
Cardio
1 Set
15-20 mins
-
Day 2
1
Bench Press (Barbell)
4 Sets
10-12 Reps
60%
2
Incline Bench Press (Dumbbell)
3 Sets
10-12 Reps
-
3
Chest Fly (Cable)
3 Sets
12-15 Reps
-
4
Pullover (Dumbbell)
3 Sets
12-15 Reps
-
5
Dip (Assisted)
3 Sets
10-12 Reps
-
6
Tricep Rope Push Down (Cable)
3 Sets
12-15 Reps
-
7
Seated Overhead Press (Dumbbell)
3 Sets
12-15 Reps
-
8
Cardio
1 Set
20-30 mins
-
Day 3
1
Deadlift (Barbell)
4 Sets
8-10 Reps
60%
2
Pull-Up (Bodyweight)
4 Sets
8-10 Reps
-
3
Barbell Row
3 Sets
10-12 Reps
-
4
Seated Row (Cable)
3 Sets
12-15 Reps
-
5
Incline Curl (Dumbbell)
3 Sets
12-15 Reps
-
6
Preacher Curl (EZ Bar)
1 Set
12-15 Reps
-
7
Underhand Lat Pulldown
3 Sets
12-15 Reps
-
8
Cardio
1 Set
10-15 Reps
-
Day 4
1
Overhead Press (Barbell)
4 Sets
10-12 Reps
60%
2
Lateral Raise (Dumbbell)
4 Sets
12-15 Reps
-
3
Face Pull
3 Sets
12-15 Reps
-
4
Arnold Press
3 Sets
10-12 Reps
-
5
Shrug (Dumbbell)
3 Sets
12-15 Reps
-
6
Cable Crunch
3 Sets
12-15 Reps
-
7
Hanging Leg Raise
3 Sets
12-15 Reps
-