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|4x| Time-Efficient Training Program - Mod

by João Luiz A. Barbosa
7 athletes joined

Program Description

Divisão de treino: Upper/Lower Frequência semanal: 4 Nível: Iniciante/Intermediário/Avançado Público alvo: Todos Modificações no programa: - adicionado exercícios de membros Inferiores - ordem dos treinos

Program Overview

  • Level
    Intermediate, Advanced, Novice
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    50 minutes
  • Created
    Nov 20, 2023 08:13
  • Last Edited
    Jun 12, 2025 01:27

To Start The Program

1. Download the Boostcamp app
2. Click on the link
3. You’ll be automatically redirected to the program on the app.
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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
Hack Squat
2
8-10 reps
RPE 9-10
2
Seated Hamstring Curl
2
10-12 reps
RPE 10
3A
Standing Calf Raise
2
10-12 reps
RPE 9-10
3B
Hanging Leg Raise
2
10-12 reps
RPE 9-10
4
Glute Kickback (Cable)
2
12-15 reps
RPE 8-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
8-10 reps
RPE 9-10
2
Seated Hamstring Curl
2
10-12 reps
RPE 10
3A
Standing Calf Raise
2
10-12 reps
RPE 9-10
3B
Hanging Leg Raise
2
10-12 reps
RPE 9-10
4
Glute Kickback (Cable)
2
12-15 reps
RPE 8-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
8-10 reps
RPE 9-10
2
Seated Hamstring Curl
2
10-12 reps
RPE 10
3A
Standing Calf Raise
2
10-12 reps
RPE 9-10
3B
Hanging Leg Raise
2
10-12 reps
RPE 9-10
4
Glute Kickback (Cable)
2
12-15 reps
RPE 8-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
8-10 reps
RPE 9-10
2
Seated Hamstring Curl
2
10-12 reps
RPE 10
3A
Standing Calf Raise
2
10-12 reps
RPE 9-10
3B
Hanging Leg Raise
2
10-12 reps
RPE 9-10
4
Glute Kickback (Cable)
2
12-15 reps
RPE 8-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
RPE 8-9
2
Romanian Deadlift (Dumbbell)
2
10-12 reps
RPE 8-9
3
Goblet Squat
1
12-15 reps
RPE 9-10
4A
Leg Press Toes Press
2
15-20 reps
RPE 10
4B
Machine Crunch
2
10-12 reps
RPE 10
5
Hip Abductor (Machine)
2
15-20 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
RPE 8-9
2
Romanian Deadlift (Dumbbell)
2
10-12 reps
RPE 8-9
3
Goblet Squat
1
12-15 reps
RPE 9-10
4A
Leg Press Toes Press
2
15-20 reps
RPE 10
4B
Machine Crunch
2
10-12 reps
RPE 10
5
Hip Abductor (Machine)
2
15-20 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
RPE 8-9
2
Romanian Deadlift (Dumbbell)
2
10-12 reps
RPE 8-9
3
Goblet Squat
1
12-15 reps
RPE 9-10
4A
Leg Press Toes Press
2
15-20 reps
RPE 10
4B
Machine Crunch
2
10-12 reps
RPE 10
5
Hip Abductor (Machine)
2
15-20 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
RPE 8-9
2
Romanian Deadlift (Dumbbell)
2
10-12 reps
RPE 8-9
3
Goblet Squat
1
12-15 reps
RPE 9-10
4A
Leg Press Toes Press
2
15-20 reps
RPE 10
4B
Machine Crunch
2
10-12 reps
RPE 10
5
Hip Abductor (Machine)
2
15-20 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
8-10 reps
RPE 9-10
2
Nordic Ham Curl
2
8-10 reps
RPE 9-10
3A
Seated Calf Raise
2
10-12 reps
RPE 9-10
3B
V-Up
2
10-12 reps
RPE 9-10
4
Single Leg Hip Thrust
2
10-12 reps
RPE 8-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
8-10 reps
RPE 9-10
2
Nordic Ham Curl
2
8-10 reps
RPE 9-10
3A
Seated Calf Raise
2
10-12 reps
RPE 9-10
3B
V-Up
2
10-12 reps
RPE 9-10
4
Single Leg Hip Thrust
2
10-12 reps
RPE 8-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
8-10 reps
RPE 9-10
2
Nordic Ham Curl
2
8-10 reps
RPE 9-10
3A
Seated Calf Raise
2
10-12 reps
RPE 9-10
3B
V-Up
2
10-12 reps
RPE 9-10
4
Single Leg Hip Thrust
2
10-12 reps
RPE 8-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
8-10 reps
RPE 9-10
2
Nordic Ham Curl
2
8-10 reps
RPE 9-10
3A
Seated Calf Raise
2
10-12 reps
RPE 9-10
3B
V-Up
2
10-12 reps
RPE 9-10
4
Single Leg Hip Thrust
2
10-12 reps
RPE 8-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
8-10 reps
RPE 9-10
2
Lat Pulldown
2
10-12 reps
RPE 9-10
3
Seated Shoulder Press (Dumbbell)
2
10-12 reps
RPE 9-10
4
Seated Row (Cable)
2
10-12 reps
RPE 9-10
5A
Skull Crusher (EZ Bar)
2
12-15 reps
RPE 10
5B
Bicep Curl (EZ Bar)
2
12-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
8-10 reps
RPE 9-10
2
Lat Pulldown
2
10-12 reps
RPE 9-10
3
Seated Shoulder Press (Dumbbell)
2
10-12 reps
RPE 9-10
4
Seated Row (Cable)
2
10-12 reps
RPE 9-10
5A
Skull Crusher (EZ Bar)
2
12-15 reps
RPE 10
5B
Bicep Curl (EZ Bar)
2
12-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
8-10 reps
RPE 9-10
2
Lat Pulldown
2
10-12 reps
RPE 9-10
3
Seated Shoulder Press (Dumbbell)
2
10-12 reps
RPE 9-10
4
Seated Row (Cable)
2
10-12 reps
RPE 9-10
5A
Skull Crusher (EZ Bar)
2
12-15 reps
RPE 10
5B
Bicep Curl (EZ Bar)
2
12-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
8-10 reps
RPE 9-10
2
Lat Pulldown
2
10-12 reps
RPE 9-10
3
Seated Shoulder Press (Dumbbell)
2
10-12 reps
RPE 9-10
4
Seated Row (Cable)
2
10-12 reps
RPE 9-10
5A
Skull Crusher (EZ Bar)
2
12-15 reps
RPE 10
5B
Bicep Curl (EZ Bar)
2
12-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
2-Grip Pullup
2
8-10 reps
RPE 8-9
2
Dip (Weighted)
2
10-12 reps
RPE 8-9
3
Chest Supported Row (Dumbbell)
2
8-10 reps
RPE 9-10
4
Arnold Press
2
8-10 reps
RPE 9-10
5A
Bicep Curl (EZ Bar)
2
15-20 reps
RPE 10
5B
Single Arm Overhead Tricep Extension
2
15-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
2-Grip Pullup
2
8-10 reps
RPE 8-9
2
Dip (Weighted)
2
10-12 reps
RPE 8-9
3
Chest Supported Row (Dumbbell)
2
8-10 reps
RPE 9-10
4
Arnold Press
2
8-10 reps
RPE 9-10
5A
Bicep Curl (EZ Bar)
2
15-20 reps
RPE 10
5B
Single Arm Overhead Tricep Extension
2
15-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
2-Grip Pullup
2
8-10 reps
RPE 8-9
2
Dip (Weighted)
2
10-12 reps
RPE 8-9
3
Chest Supported Row (Dumbbell)
2
8-10 reps
RPE 9-10
4
Arnold Press
2
8-10 reps
RPE 9-10
5A
Bicep Curl (EZ Bar)
2
15-20 reps
RPE 10
5B
Single Arm Overhead Tricep Extension
2
15-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
2-Grip Pullup
2
8-10 reps
RPE 8-9
2
Dip (Weighted)
2
10-12 reps
RPE 8-9
3
Chest Supported Row (Dumbbell)
2
8-10 reps
RPE 9-10
4
Arnold Press
2
8-10 reps
RPE 9-10
5A
Bicep Curl (EZ Bar)
2
15-20 reps
RPE 10
5B
Single Arm Overhead Tricep Extension
2
15-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
8-10 reps
RPE 9-10
2
High Row
2
10-12 reps
RPE 9-10
3
Shoulder Press (Machine)
2
12-15 reps
RPE 9-10
4
Helms Row (Dumbbell)
2
10-12 reps
RPE 9-10
5A
Straight-Bar Overhead Triceps Extension (Cable)
2
12-15 reps
RPE 9-10
5B
Bicep Curl (Cable)
2
12-15 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
8-10 reps
RPE 9-10
2
High Row
2
10-12 reps
RPE 9-10
3
Shoulder Press (Machine)
2
12-15 reps
RPE 9-10
4
Helms Row (Dumbbell)
2
10-12 reps
RPE 9-10
5A
Straight-Bar Overhead Triceps Extension (Cable)
2
12-15 reps
RPE 9-10
5B
Bicep Curl (Cable)
2
12-15 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
8-10 reps
RPE 9-10
2
High Row
2
10-12 reps
RPE 9-10
3
Shoulder Press (Machine)
2
12-15 reps
RPE 9-10
4
Helms Row (Dumbbell)
2
10-12 reps
RPE 9-10
5A
Straight-Bar Overhead Triceps Extension (Cable)
2
12-15 reps
RPE 9-10
5B
Bicep Curl (Cable)
2
12-15 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
8-10 reps
RPE 9-10
2
High Row
2
10-12 reps
RPE 9-10
3
Shoulder Press (Machine)
2
12-15 reps
RPE 9-10
4
Helms Row (Dumbbell)
2
10-12 reps
RPE 9-10
5A
Straight-Bar Overhead Triceps Extension (Cable)
2
12-15 reps
RPE 9-10
5B
Bicep Curl (Cable)
2
12-15 reps
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
10-12 reps
RPE 8-9
2
Leg Press (45 Degrees)
3
10-12 reps
RPE 8-9
3
Leg Extension
1
10-12 reps
RPE 9-10
4A
Seated Calf Raise
1
1
12-15 reps
12-15 reps
RPE 10
-
4B
Cable Crunch
2
12-15 reps
RPE 10
5
Hip Thrust (Dumbbell)
2
12-15 reps
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
10-12 reps
RPE 8-9
2
Leg Press (45 Degrees)
3
10-12 reps
RPE 8-9
3
Leg Extension
1
10-12 reps
RPE 9-10
4A
Seated Calf Raise
1
1
12-15 reps
12-15 reps
RPE 10
-
4B
Cable Crunch
2
12-15 reps
RPE 10
5
Hip Thrust (Dumbbell)
2
12-15 reps
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
10-12 reps
RPE 8-9
2
Leg Press (45 Degrees)
3
10-12 reps
RPE 8-9
3
Leg Extension
1
10-12 reps
RPE 9-10
4A
Seated Calf Raise
1
1
12-15 reps
12-15 reps
RPE 10
-
4B
Cable Crunch
2
12-15 reps
RPE 10
5
Hip Thrust (Dumbbell)
2
12-15 reps
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
10-12 reps
RPE 8-9
2
Leg Press (45 Degrees)
3
10-12 reps
RPE 8-9
3
Leg Extension
1
10-12 reps
RPE 9-10
4A
Seated Calf Raise
1
1
12-15 reps
12-15 reps
RPE 10
-
4B
Cable Crunch
2
12-15 reps
RPE 10
5
Hip Thrust (Dumbbell)
2
12-15 reps
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Single-Leg Leg Press 45°
2
10-12 reps
RPE 8-9
2
Lying Leg Curl
2
10-12 reps
RPE 10
3A
Knee Raise (Captain's Chair)
2
12-15 reps
RPE 9-10
3B
Seated Calf Raise
2
12-15 reps
RPE 9-10
4
Hip Adductor (Machine)
2
15-20 reps
RPE 8-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Single-Leg Leg Press 45°
2
10-12 reps
RPE 8-9
2
Lying Leg Curl
2
10-12 reps
RPE 10
3A
Knee Raise (Captain's Chair)
2
12-15 reps
RPE 9-10
3B
Seated Calf Raise
2
12-15 reps
RPE 9-10
4
Hip Adductor (Machine)
2
15-20 reps
RPE 8-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Single-Leg Leg Press 45°
2
10-12 reps
RPE 8-9
2
Lying Leg Curl
2
10-12 reps
RPE 10
3A
Knee Raise (Captain's Chair)
2
12-15 reps
RPE 9-10
3B
Seated Calf Raise
2
12-15 reps
RPE 9-10
4
Hip Adductor (Machine)
2
15-20 reps
RPE 8-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Single-Leg Leg Press 45°
2
10-12 reps
RPE 8-9
2
Lying Leg Curl
2
10-12 reps
RPE 10
3A
Knee Raise (Captain's Chair)
2
12-15 reps
RPE 9-10
3B
Seated Calf Raise
2
12-15 reps
RPE 9-10
4
Hip Adductor (Machine)
2
15-20 reps
RPE 8-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
10-12 reps
RPE 8-9
2
Walking Lunge (Dumbbell)
2
8-10 reps
RPE 8-9
3
Leg Extension
1
12-15 reps
RPE 10
4A
Standing Calf Raise
2
15-20 reps
RPE 10
4B
Decline Crunch (Weighted)
2
12-15 reps
RPE 10
5
Glute Kickback (Cable)
2
10-12 reps
RPE 8-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
10-12 reps
RPE 8-9
2
Walking Lunge (Dumbbell)
2
8-10 reps
RPE 8-9
3
Leg Extension
1
12-15 reps
RPE 10
4A
Standing Calf Raise
2
15-20 reps
RPE 10
4B
Decline Crunch (Weighted)
2
12-15 reps
RPE 10
5
Glute Kickback (Cable)
2
10-12 reps
RPE 8-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
10-12 reps
RPE 8-9
2
Walking Lunge (Dumbbell)
2
8-10 reps
RPE 8-9
3
Leg Extension
1
12-15 reps
RPE 10
4A
Standing Calf Raise
2
15-20 reps
RPE 10
4B
Decline Crunch (Weighted)
2
12-15 reps
RPE 10
5
Glute Kickback (Cable)
2
10-12 reps
RPE 8-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
10-12 reps
RPE 8-9
2
Walking Lunge (Dumbbell)
2
8-10 reps
RPE 8-9
3
Leg Extension
1
12-15 reps
RPE 10
4A
Standing Calf Raise
2
15-20 reps
RPE 10
4B
Decline Crunch (Weighted)
2
12-15 reps
RPE 10
5
Glute Kickback (Cable)
2
10-12 reps
RPE 8-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pendlay Row
2
8-10 reps
RPE 9-10
2
Shoulder Press (Machine)
2
10-12 reps
RPE 9-10
3
Pull-Up (Weighted)
2
8-10 reps
RPE 9-10
4
Pec Deck (Machine)
2
10-12 reps
RPE 9-10
5A
Incline Curl (Dumbbell)
2
12-15 reps
RPE 10
5B
Straight-Bar Triceps Pressdown
2
12-15 reps
RPE 10
6
Lateral Raise (Dumbbell)
2
12-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pendlay Row
2
8-10 reps
RPE 9-10
2
Shoulder Press (Machine)
2
10-12 reps
RPE 9-10
3
Pull-Up (Weighted)
2
8-10 reps
RPE 9-10
4
Pec Deck (Machine)
2
10-12 reps
RPE 9-10
5A
Incline Curl (Dumbbell)
2
12-15 reps
RPE 10
5B
Straight-Bar Triceps Pressdown
2
12-15 reps
RPE 10
6
Lateral Raise (Dumbbell)
2
12-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pendlay Row
2
8-10 reps
RPE 9-10
2
Shoulder Press (Machine)
2
10-12 reps
RPE 9-10
3
Pull-Up (Weighted)
2
8-10 reps
RPE 9-10
4
Pec Deck (Machine)
2
10-12 reps
RPE 9-10
5A
Incline Curl (Dumbbell)
2
12-15 reps
RPE 10
5B
Straight-Bar Triceps Pressdown
2
12-15 reps
RPE 10
6
Lateral Raise (Dumbbell)
2
12-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pendlay Row
2
8-10 reps
RPE 9-10
2
Shoulder Press (Machine)
2
10-12 reps
RPE 9-10
3
Pull-Up (Weighted)
2
8-10 reps
RPE 9-10
4
Pec Deck (Machine)
2
10-12 reps
RPE 9-10
5A
Incline Curl (Dumbbell)
2
12-15 reps
RPE 10
5B
Straight-Bar Triceps Pressdown
2
12-15 reps
RPE 10
6
Lateral Raise (Dumbbell)
2
12-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
2
10-12 reps
RPE 9-10
2
T-Bar Row
2
10-12 reps
RPE 9-10
3
Chest Press (Machine)
2
8-10 reps
RPE 9-10
4
Lat Pulldown
2
8-10 reps
RPE 9-10
5A
Triceps Kickback (Dumbbell)
2
12-15 reps
RPE 9-10
5B
Spider Curl (Dumbbell)
2
12-15 reps
RPE 9-10
6
Lateral Raise (Cable)
2
12-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
2
10-12 reps
RPE 9-10
2
T-Bar Row
2
10-12 reps
RPE 9-10
3
Chest Press (Machine)
2
8-10 reps
RPE 9-10
4
Lat Pulldown
2
8-10 reps
RPE 9-10
5A
Triceps Kickback (Dumbbell)
2
12-15 reps
RPE 9-10
5B
Spider Curl (Dumbbell)
2
12-15 reps
RPE 9-10
6
Lateral Raise (Cable)
2
12-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
2
10-12 reps
RPE 9-10
2
T-Bar Row
2
10-12 reps
RPE 9-10
3
Chest Press (Machine)
2
8-10 reps
RPE 9-10
4
Lat Pulldown
2
8-10 reps
RPE 9-10
5A
Triceps Kickback (Dumbbell)
2
12-15 reps
RPE 9-10
5B
Spider Curl (Dumbbell)
2
12-15 reps
RPE 9-10
6
Lateral Raise (Cable)
2
12-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
2
10-12 reps
RPE 9-10
2
T-Bar Row
2
10-12 reps
RPE 9-10
3
Chest Press (Machine)
2
8-10 reps
RPE 9-10
4
Lat Pulldown
2
8-10 reps
RPE 9-10
5A
Triceps Kickback (Dumbbell)
2
12-15 reps
RPE 9-10
5B
Spider Curl (Dumbbell)
2
12-15 reps
RPE 9-10
6
Lateral Raise (Cable)
2
12-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Meadow Row
2
10-12 reps
RPE 8-9
2
Arnold Press
2
10-12 reps
RPE 9-10
3
Lat Pulldown (Neutral Grip)
2
8-10 reps
RPE 9-10
4
Chest Fly (Cable)
2
10-12 reps
RPE 9-10
5A
Zottman Curl
2
10-12 reps
RPE 10
5B
Triceps Kickback (Cable)
2
12-15 reps
RPE 10
6
Lateral Raise (Machine)
2
10-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Meadow Row
2
10-12 reps
RPE 8-9
2
Arnold Press
2
10-12 reps
RPE 9-10
3
Lat Pulldown (Neutral Grip)
2
8-10 reps
RPE 9-10
4
Chest Fly (Cable)
2
10-12 reps
RPE 9-10
5A
Zottman Curl
2
10-12 reps
RPE 10
5B
Triceps Kickback (Cable)
2
12-15 reps
RPE 10
6
Lateral Raise (Machine)
2
10-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Meadow Row
2
10-12 reps
RPE 8-9
2
Arnold Press
2
10-12 reps
RPE 9-10
3
Lat Pulldown (Neutral Grip)
2
8-10 reps
RPE 9-10
4
Chest Fly (Cable)
2
10-12 reps
RPE 9-10
5A
Zottman Curl
2
10-12 reps
RPE 10
5B
Triceps Kickback (Cable)
2
12-15 reps
RPE 10
6
Lateral Raise (Machine)
2
10-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Meadow Row
2
10-12 reps
RPE 8-9
2
Arnold Press
2
10-12 reps
RPE 9-10
3
Lat Pulldown (Neutral Grip)
2
8-10 reps
RPE 9-10
4
Chest Fly (Cable)
2
10-12 reps
RPE 9-10
5A
Zottman Curl
2
10-12 reps
RPE 10
5B
Triceps Kickback (Cable)
2
12-15 reps
RPE 10
6
Lateral Raise (Machine)
2
10-12 reps
RPE 10
Week 1
1 / 12 Weeks
Day 1
1
Hack Squat
2 Sets
8-10 Reps
@9-10
2
Seated Hamstring Curl
2 Sets
10-12 Reps
@10
3A
Standing Calf Raise
2 Sets
10-12 Reps
@9-10
3B
Hanging Leg Raise
2 Sets
10-12 Reps
@9-10
4
Glute Kickback (Cable)
2 Sets
12-15 Reps
@8-9
Day 2
1
Bench Press (Dumbbell)
2 Sets
8-10 Reps
@9-10
2
Lat Pulldown
2 Sets
10-12 Reps
@9-10
3
Seated Shoulder Press (Dumbbell)
2 Sets
10-12 Reps
@9-10
4
Seated Row (Cable)
2 Sets
10-12 Reps
@9-10
5A
Skull Crusher (EZ Bar)
2 Sets
12-15 Reps
@10
5B
Bicep Curl (EZ Bar)
2 Sets
12-15 Reps
@10
Day 3
1
Romanian Deadlift (Barbell)
2 Sets
10-12 Reps
@8-9
2
Leg Press (45 Degrees)
3 Sets
10-12 Reps
@8-9
3
Leg Extension
1 Set
10-12 Reps
@9-10
4A
Seated Calf Raise
1 Set
1 Set
12-15 Reps
12-15 Reps
@10
-
4B
Cable Crunch
2 Sets
12-15 Reps
@10
5
Hip Thrust (Dumbbell)
2 Sets
12-15 Reps
@9-10
Day 4
1
Pendlay Row
2 Sets
8-10 Reps
@9-10
2
Shoulder Press (Machine)
2 Sets
10-12 Reps
@9-10
3
Pull-Up (Weighted)
2 Sets
8-10 Reps
@9-10
4
Pec Deck (Machine)
2 Sets
10-12 Reps
@9-10
5A
Incline Curl (Dumbbell)
2 Sets
12-15 Reps
@10
5B
Straight-Bar Triceps Pressdown
2 Sets
12-15 Reps
@10
6
Lateral Raise (Dumbbell)
2 Sets
12-15 Reps
@10