logo
BoostcampPNG

12 week 4 day

by Adrian L.
2 athletes joined

Program Description

Bodybuilding

Program Overview

  • Level
    Beginner, Intermediate
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    90 minutes
  • Created
    May 02, 2025 05:55
  • Last Edited
    Jun 18, 2025 09:47

Summary

Transform your physique with this comprehensive 12-week program designed for dedicated lifters. Comprising four training days each week, you'll engage in a balanced mix of upper and lower body workouts that focus on strength, hypertrophy, and muscle endurance. Each session incorporates a variety of exercises, including dumbbell and machine movements, ensuring a well-rounded approach to building muscle and improving performance. Get ready to push your limits and achieve your fitness goals with structured intensity and progressive overload!
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
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
Y Raise
3
10-12 reps
RPE 8-10
2
Half-Kneeling 1Arm Lat Pulldown
3
10-12 reps
RPE 8-10
3
Incline Bench Press (Smith Machine)
4
8-10 reps
RPE 8-10
4
Chest Supported Row (Machine)
3
8-10 reps
RPE 8-10
5A
Skull Crusher (Dumbbell)
2
8-10 reps
RPE 8-10
5B
Bicep Curl (Dumbbell)
3
8-10 reps
RPE 9
6
Lat Prayer
3
12-15 reps
RPE 8-10
7
Pec Deck (Machine)
3
12-15 reps
RPE 8-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Y Raise
3
10-12 reps
RPE 8-10
2
Half-Kneeling 1Arm Lat Pulldown
3
10-12 reps
RPE 8-10
3
Incline Bench Press (Smith Machine)
4
8-10 reps
RPE 8-10
4
Chest Supported Row (Machine)
3
8-10 reps
RPE 8-10
5A
Skull Crusher (Dumbbell)
2
8-10 reps
RPE 8-10
5B
Bicep Curl (Dumbbell)
3
8-10 reps
RPE 9
6
Lat Prayer
3
12-15 reps
RPE 8-10
7
Pec Deck (Machine)
3
12-15 reps
RPE 8-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Y Raise
3
10-12 reps
RPE 8-10
2
Half-Kneeling 1Arm Lat Pulldown
3
10-12 reps
RPE 8-10
3
Incline Bench Press (Smith Machine)
4
8-10 reps
RPE 8-10
4
Chest Supported Row (Machine)
3
8-10 reps
RPE 8-10
5A
Skull Crusher (Dumbbell)
2
8-10 reps
RPE 8-10
5B
Bicep Curl (Dumbbell)
3
8-10 reps
RPE 9
6
Lat Prayer
3
12-15 reps
RPE 8-10
7
Pec Deck (Machine)
3
12-15 reps
RPE 8-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Y Raise
3
10-12 reps
RPE 8-10
2
Half-Kneeling 1Arm Lat Pulldown
3
10-12 reps
RPE 8-10
3
Incline Bench Press (Smith Machine)
4
8-10 reps
RPE 8-10
4
Chest Supported Row (Machine)
3
8-10 reps
RPE 8-10
5A
Skull Crusher (Dumbbell)
2
8-10 reps
RPE 8-10
5B
Bicep Curl (Dumbbell)
3
8-10 reps
RPE 9
6
Lat Prayer
3
12-15 reps
RPE 8-10
7
Pec Deck (Machine)
3
12-15 reps
RPE 8-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Y Raise
3
10-12 reps
RPE 8-10
2
Half-Kneeling 1Arm Lat Pulldown
3
10-12 reps
RPE 8-10
3
Incline Bench Press (Smith Machine)
4
8-10 reps
RPE 8-10
4
Chest Supported Row (Machine)
3
8-10 reps
RPE 8-10
5A
Skull Crusher (Dumbbell)
2
8-10 reps
RPE 8-10
5B
Bicep Curl (Dumbbell)
3
8-10 reps
RPE 9
6
Lat Prayer
3
12-15 reps
RPE 8-10
7
Pec Deck (Machine)
3
12-15 reps
RPE 8-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Y Raise
3
10-12 reps
RPE 8-10
2
Seated Row (Cable)
3
10-12 reps
RPE 8-10
3
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 8-10
4
T-Bar Row
3
8-10 reps
RPE 8-10
5
Chest Fly (Cable)
3
12-15 reps
RPE 8-10
6
1-Arm Lat Pull-In
2
12-15 reps
RPE 9
7
Bicep Curl (Dumbbell)
3
8-10 reps
RPE 9
8
Overhead Tricep Extension (Cable)
3
10-12 reps
RPE 8-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Y Raise
3
10-12 reps
RPE 8-10
2
Seated Row (Cable)
3
10-12 reps
RPE 8-10
3
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 8-10
4
T-Bar Row
3
8-10 reps
RPE 8-10
5
Chest Fly (Cable)
3
12-15 reps
RPE 8-10
6
1-Arm Lat Pull-In
2
12-15 reps
RPE 9
7
Bicep Curl (Dumbbell)
3
8-10 reps
RPE 9
8
Overhead Tricep Extension (Cable)
3
10-12 reps
RPE 8-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Y Raise
3
10-12 reps
RPE 8-10
2
Seated Row (Cable)
3
10-12 reps
RPE 8-10
3
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 8-10
4
T-Bar Row
3
8-10 reps
RPE 8-10
5
Chest Fly (Cable)
3
12-15 reps
RPE 8-10
6
1-Arm Lat Pull-In
2
12-15 reps
RPE 9
7
Bicep Curl (Dumbbell)
3
8-10 reps
RPE 9
8
Overhead Tricep Extension (Cable)
3
10-12 reps
RPE 8-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Y Raise
3
10-12 reps
RPE 8-10
2
Seated Row (Cable)
3
10-12 reps
RPE 8-10
3
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 8-10
4
T-Bar Row
3
8-10 reps
RPE 8-10
5
Chest Fly (Cable)
3
12-15 reps
RPE 8-10
6
1-Arm Lat Pull-In
2
12-15 reps
RPE 9
7
Bicep Curl (Dumbbell)
3
8-10 reps
RPE 9
8
Overhead Tricep Extension (Cable)
3
10-12 reps
RPE 8-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Y Raise
3
10-12 reps
RPE 8-10
2
Seated Row (Cable)
3
10-12 reps
RPE 8-10
3
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 8-10
4
T-Bar Row
3
8-10 reps
RPE 8-10
5
Chest Fly (Cable)
3
12-15 reps
RPE 8-10
6
1-Arm Lat Pull-In
2
12-15 reps
RPE 9
7
Bicep Curl (Dumbbell)
3
8-10 reps
RPE 9
8
Overhead Tricep Extension (Cable)
3
10-12 reps
RPE 8-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Y Raise
3
10-12 reps
RPE 8-10
2
Seated Row (Cable)
3
10-12 reps
RPE 8-10
3
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 8-10
4
T-Bar Row
3
8-10 reps
RPE 8-10
5
Chest Fly (Cable)
3
12-15 reps
RPE 8-10
6
1-Arm Lat Pull-In
2
12-15 reps
RPE 9
7
Bicep Curl (Dumbbell)
3
8-10 reps
RPE 9
8
Overhead Tricep Extension (Cable)
3
10-12 reps
RPE 8-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Y Raise
3
10-12 reps
RPE 8-10
2
Seated Row (Cable)
3
10-12 reps
RPE 8-10
3
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 8-10
4
T-Bar Row
3
8-10 reps
RPE 8-10
5
Chest Fly (Cable)
3
12-15 reps
RPE 8-10
6
1-Arm Lat Pull-In
2
12-15 reps
RPE 9
7
Bicep Curl (Dumbbell)
3
8-10 reps
RPE 9
8
Overhead Tricep Extension (Cable)
3
10-12 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
8-10 reps
RPE 8-10
2
Squat (Smith Machine)
1
1
1
4 reps
6 reps
8 reps
RPE 9
RPE 9
RPE 9
3
Leg Extension
3
10-12 reps
RPE 9
4
Calf Raise (Leg Press)
3
12-15 reps
RPE 9
5
Hip Adductor (Machine)
3
10-12 reps
RPE 9
6
Bicep Curl (EZ Bar)
2
8-10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
8-10 reps
RPE 8-10
2
Squat (Smith Machine)
1
1
1
4 reps
6 reps
8 reps
RPE 9
RPE 9
RPE 9
3
Leg Extension
3
10-12 reps
RPE 9
4
Calf Raise (Leg Press)
3
12-15 reps
RPE 9
5
Hip Adductor (Machine)
3
10-12 reps
RPE 9
6
Bicep Curl (EZ Bar)
2
8-10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
8-10 reps
RPE 8-10
2
Squat (Smith Machine)
1
1
1
4 reps
6 reps
8 reps
RPE 9
RPE 9
RPE 9
3
Leg Extension
3
10-12 reps
RPE 9
4
Calf Raise (Leg Press)
3
12-15 reps
RPE 9
5
Hip Adductor (Machine)
3
10-12 reps
RPE 9
6
Bicep Curl (EZ Bar)
2
8-10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
8-10 reps
RPE 8-10
2
Squat (Smith Machine)
1
1
1
4 reps
6 reps
8 reps
RPE 9
RPE 9
RPE 9
3
Leg Extension
3
10-12 reps
RPE 9
4
Calf Raise (Leg Press)
3
12-15 reps
RPE 9
5
Hip Adductor (Machine)
3
10-12 reps
RPE 9
6
Bicep Curl (EZ Bar)
2
8-10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
8-10 reps
RPE 8-10
2
Squat (Smith Machine)
1
1
1
4 reps
6 reps
8 reps
RPE 9
RPE 9
RPE 9
3
Leg Extension
3
10-12 reps
RPE 9
4
Calf Raise (Leg Press)
3
12-15 reps
RPE 9
5
Hip Adductor (Machine)
3
10-12 reps
RPE 9
6
Bicep Curl (EZ Bar)
2
8-10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
8-10 reps
RPE 8-10
2
Squat (Smith Machine)
1
1
1
4 reps
6 reps
8 reps
RPE 9
RPE 9
RPE 9
3
Leg Extension
3
10-12 reps
RPE 9
4
Hip Adductor (Machine)
3
10-12 reps
RPE 9
5
Calf Raise (Leg Press)
3
12-15 reps
RPE 9
6
Bicep Curl (EZ Bar)
2
8-10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
8-10 reps
RPE 8-10
2
Squat (Smith Machine)
1
1
1
4 reps
6 reps
8 reps
RPE 9
RPE 9
RPE 9
3
Leg Extension
3
10-12 reps
RPE 9
4
Hip Adductor (Machine)
3
10-12 reps
RPE 9
5
Calf Raise (Leg Press)
3
12-15 reps
RPE 9
6
Bicep Curl (EZ Bar)
2
8-10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
8-10 reps
RPE 8-10
2
Squat (Smith Machine)
1
1
1
4 reps
6 reps
8 reps
RPE 9
RPE 9
RPE 9
3
Leg Extension
3
10-12 reps
RPE 9
4
Hip Adductor (Machine)
3
10-12 reps
RPE 9
5
Calf Raise (Leg Press)
3
12-15 reps
RPE 9
6
Bicep Curl (EZ Bar)
2
8-10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
8-10 reps
RPE 8-10
2
Squat (Smith Machine)
1
1
1
4 reps
6 reps
8 reps
RPE 9
RPE 9
RPE 9
3
Leg Extension
3
10-12 reps
RPE 9
4
Hip Adductor (Machine)
3
10-12 reps
RPE 9
5
Calf Raise (Leg Press)
3
12-15 reps
RPE 9
6
Bicep Curl (EZ Bar)
2
8-10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
8-10 reps
RPE 8-10
2
Squat (Smith Machine)
1
1
1
4 reps
6 reps
8 reps
RPE 9
RPE 9
RPE 9
3
Leg Extension
3
10-12 reps
RPE 9
4
Hip Adductor (Machine)
3
10-12 reps
RPE 9
5
Calf Raise (Leg Press)
3
12-15 reps
RPE 9
6
Bicep Curl (EZ Bar)
2
8-10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
8-10 reps
RPE 8-10
2
Squat (Smith Machine)
1
1
1
4 reps
6 reps
8 reps
RPE 9
RPE 9
RPE 9
3
Leg Extension
3
10-12 reps
RPE 9
4
Hip Adductor (Machine)
3
10-12 reps
RPE 9
5
Calf Raise (Leg Press)
3
12-15 reps
RPE 9
6
Bicep Curl (EZ Bar)
2
8-10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
8-10 reps
RPE 8-10
2
Squat (Smith Machine)
1
1
1
4 reps
6 reps
8 reps
RPE 9
RPE 9
RPE 9
3
Leg Extension
3
10-12 reps
RPE 9
4
Hip Adductor (Machine)
3
10-12 reps
RPE 9
5
Calf Raise (Leg Press)
3
12-15 reps
RPE 9
6
Bicep Curl (EZ Bar)
2
8-10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
10-12 reps
RPE 9
2
Shoulder Press (Machine)
3
10-12 reps
RPE 9
3
Pull-Up (Assisted)
3
8-10 reps
RPE 9
4
Dip (Assisted)
3
8-10 reps
RPE 9
5
Inverse DB Zottman Curl
2
10-12 reps
RPE 9
6
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 9
7
Reverse Pec Deck
3
12-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
10-12 reps
RPE 9
2
Shoulder Press (Machine)
3
10-12 reps
RPE 9
3
Pull-Up (Assisted)
3
8-10 reps
RPE 9
4
Dip (Assisted)
3
8-10 reps
RPE 9
5
Inverse DB Zottman Curl
2
10-12 reps
RPE 9
6
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 9
7
Reverse Pec Deck
3
12-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
10-12 reps
RPE 9
2
Shoulder Press (Machine)
3
10-12 reps
RPE 9
3
Pull-Up (Assisted)
3
8-10 reps
RPE 9
4
Dip (Assisted)
3
8-10 reps
RPE 9
5
Inverse DB Zottman Curl
2
10-12 reps
RPE 9
6
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 9
7
Reverse Pec Deck
3
12-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
10-12 reps
RPE 9
2
Shoulder Press (Machine)
3
10-12 reps
RPE 9
3
Pull-Up (Assisted)
3
8-10 reps
RPE 9
4
Dip (Assisted)
3
8-10 reps
RPE 9
5
Inverse DB Zottman Curl
2
10-12 reps
RPE 9
6
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 9
7
Reverse Pec Deck
3
12-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
10-12 reps
RPE 9
2
Shoulder Press (Machine)
3
10-12 reps
RPE 9
3
Pull-Up (Assisted)
3
8-10 reps
RPE 9
4
Dip (Assisted)
3
8-10 reps
RPE 9
5
Inverse DB Zottman Curl
2
10-12 reps
RPE 9
6
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 9
7
Reverse Pec Deck
3
12-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10-12 reps
RPE 9
2
Seated Shoulder Press (Dumbbell)
3
10-12 reps
RPE 9
3
Chest Supported Row (Machine)
3
8-10 reps
RPE 9
4
Chest Press (Machine)
3
8-10 reps
RPE 9
5
Preacher Curl (Dumbbell)
2
10-12 reps
RPE 9
6
Cable Crossover
3
10-12 reps
RPE 9
7
Rear Delt Fly (Cable)
3
12-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10-12 reps
RPE 9
2
Seated Shoulder Press (Dumbbell)
3
10-12 reps
RPE 9
3
Chest Supported Row (Machine)
3
8-10 reps
RPE 9
4
Chest Press (Machine)
3
8-10 reps
RPE 9
5
Preacher Curl (Dumbbell)
2
10-12 reps
RPE 9
6
Cable Crossover
3
10-12 reps
RPE 9
7
Rear Delt Fly (Cable)
3
12-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10-12 reps
RPE 9
2
Seated Shoulder Press (Dumbbell)
3
10-12 reps
RPE 9
3
Chest Supported Row (Machine)
3
8-10 reps
RPE 9
4
Chest Press (Machine)
3
8-10 reps
RPE 9
5
Preacher Curl (Dumbbell)
2
10-12 reps
RPE 9
6
Cable Crossover
3
10-12 reps
RPE 9
7
Rear Delt Fly (Cable)
3
12-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10-12 reps
RPE 9
2
Seated Shoulder Press (Dumbbell)
3
10-12 reps
RPE 9
3
Chest Supported Row (Machine)
3
8-10 reps
RPE 9
4
Chest Press (Machine)
3
8-10 reps
RPE 9
5
Preacher Curl (Dumbbell)
2
10-12 reps
RPE 9
6
Cable Crossover
3
10-12 reps
RPE 9
7
Rear Delt Fly (Cable)
3
12-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10-12 reps
RPE 9
2
Seated Shoulder Press (Dumbbell)
3
10-12 reps
RPE 9
3
Chest Supported Row (Machine)
3
8-10 reps
RPE 9
4
Chest Press (Machine)
3
8-10 reps
RPE 9
5
Preacher Curl (Dumbbell)
2
10-12 reps
RPE 9
6
Cable Crossover
3
10-12 reps
RPE 9
7
Rear Delt Fly (Cable)
3
12-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10-12 reps
RPE 9
2
Seated Shoulder Press (Dumbbell)
3
10-12 reps
RPE 9
3
Chest Supported Row (Machine)
3
8-10 reps
RPE 9
4
Chest Press (Machine)
3
8-10 reps
RPE 9
5
Preacher Curl (Dumbbell)
2
10-12 reps
RPE 9
6
Cable Crossover
3
10-12 reps
RPE 9
7
Rear Delt Fly (Cable)
3
12-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10-12 reps
RPE 9
2
Seated Shoulder Press (Dumbbell)
3
10-12 reps
RPE 9
3
Chest Supported Row (Machine)
3
8-10 reps
RPE 9
4
Chest Press (Machine)
3
8-10 reps
RPE 9
5
Preacher Curl (Dumbbell)
2
10-12 reps
RPE 9
6
Cable Crossover
3
10-12 reps
RPE 9
7
Rear Delt Fly (Cable)
3
12-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
8-10 reps
RPE 9
2
Leg Press
3
8 reps
RPE 9
3
Romanian Deadlift (Dumbbell)
2
8 reps
RPE 9
4A
Hip Adductor (Machine)
3
10-12 reps
RPE 9
4B
Sissy Squat
3
10-12 reps
RPE 9
5
Standing Calf Raise
3
10-12 reps
RPE 9
6
Incline Curl (Dumbbell)
3
10-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
8-10 reps
RPE 9
2
Leg Press
3
8 reps
RPE 9
3
Romanian Deadlift (Dumbbell)
2
8 reps
RPE 9
4A
Hip Adductor (Machine)
3
10-12 reps
RPE 9
4B
Sissy Squat
3
10-12 reps
RPE 9
5
Standing Calf Raise
3
10-12 reps
RPE 9
6
Incline Curl (Dumbbell)
3
10-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
8-10 reps
RPE 9
2
Leg Press
3
8 reps
RPE 9
3
Romanian Deadlift (Dumbbell)
2
8 reps
RPE 9
4A
Hip Adductor (Machine)
3
10-12 reps
RPE 9
4B
Sissy Squat
3
10-12 reps
RPE 9
5
Standing Calf Raise
3
10-12 reps
RPE 9
6
Incline Curl (Dumbbell)
3
10-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
8-10 reps
RPE 9
2
Leg Press
3
8 reps
RPE 9
3
Romanian Deadlift (Dumbbell)
2
8 reps
RPE 9
4A
Hip Adductor (Machine)
3
10-12 reps
RPE 9
4B
Sissy Squat
3
10-12 reps
RPE 9
5
Standing Calf Raise
3
10-12 reps
RPE 9
6
Incline Curl (Dumbbell)
3
10-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
8-10 reps
RPE 9
2
Leg Press
3
8 reps
RPE 9
3
Romanian Deadlift (Dumbbell)
2
8 reps
RPE 9
4A
Hip Adductor (Machine)
3
10-12 reps
RPE 9
4B
Sissy Squat
3
10-12 reps
RPE 9
5
Standing Calf Raise
3
10-12 reps
RPE 9
6
Incline Curl (Dumbbell)
3
10-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
8-10 reps
RPE 9
2
Split Squat (Smith Machine)
3
8 reps
RPE 9
3
Glute-Ham Raise
3
8 reps
RPE 9
4A
Hip Adductor (Machine)
3
10-12 reps
RPE 9
4B
Hip Abductor (Machine)
3
10-12 reps
RPE 9
5
Standing Calf Raise
3
10-12 reps
RPE 9
6
Incline Curl (Dumbbell)
3
10-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
8-10 reps
RPE 9
2
Split Squat (Smith Machine)
3
8 reps
RPE 9
3
Glute-Ham Raise
3
8 reps
RPE 9
4A
Hip Adductor (Machine)
3
10-12 reps
RPE 9
4B
Hip Abductor (Machine)
3
10-12 reps
RPE 9
5
Standing Calf Raise
3
10-12 reps
RPE 9
6
Incline Curl (Dumbbell)
3
10-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
8-10 reps
RPE 9
2
Split Squat (Smith Machine)
3
8 reps
RPE 9
3
Glute-Ham Raise
3
8 reps
RPE 9
4A
Hip Adductor (Machine)
3
10-12 reps
RPE 9
4B
Hip Abductor (Machine)
3
10-12 reps
RPE 9
5
Standing Calf Raise
3
10-12 reps
RPE 9
6
Incline Curl (Dumbbell)
3
10-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
8-10 reps
RPE 9
2
Split Squat (Smith Machine)
3
8 reps
RPE 9
3
Glute-Ham Raise
3
8 reps
RPE 9
4A
Hip Adductor (Machine)
3
10-12 reps
RPE 9
4B
Hip Abductor (Machine)
3
10-12 reps
RPE 9
5
Standing Calf Raise
3
10-12 reps
RPE 9
6
Incline Curl (Dumbbell)
3
10-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
8-10 reps
RPE 9
2
Split Squat (Smith Machine)
3
8 reps
RPE 9
3
Glute-Ham Raise
3
8 reps
RPE 9
4A
Hip Adductor (Machine)
3
10-12 reps
RPE 9
4B
Hip Abductor (Machine)
3
10-12 reps
RPE 9
5
Standing Calf Raise
3
10-12 reps
RPE 9
6
Incline Curl (Dumbbell)
3
10-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
8-10 reps
RPE 9
2
Split Squat (Smith Machine)
3
8 reps
RPE 9
3
Glute-Ham Raise
3
8 reps
RPE 9
4A
Hip Adductor (Machine)
3
10-12 reps
RPE 9
4B
Hip Abductor (Machine)
3
10-12 reps
RPE 9
5
Standing Calf Raise
3
10-12 reps
RPE 9
6
Incline Curl (Dumbbell)
3
10-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
8-10 reps
RPE 9
2
Split Squat (Smith Machine)
3
8 reps
RPE 9
3
Glute-Ham Raise
3
8 reps
RPE 9
4A
Hip Adductor (Machine)
3
10-12 reps
RPE 9
4B
Hip Abductor (Machine)
3
10-12 reps
RPE 9
5
Standing Calf Raise
3
10-12 reps
RPE 9
6
Incline Curl (Dumbbell)
3
10-12 reps
RPE 9
Week 1
1 / 12 Weeks
Day 1
1
Y Raise
3 Sets
10-12 Reps
@8-10
2
Half-Kneeling 1Arm Lat Pulldown
3 Sets
10-12 Reps
@8-10
3
Incline Bench Press (Smith Machine)
4 Sets
8-10 Reps
@8-10
4
Chest Supported Row (Machine)
3 Sets
8-10 Reps
@8-10
5A
Skull Crusher (Dumbbell)
2 Sets
8-10 Reps
@8-10
5B
Bicep Curl (Dumbbell)
3 Sets
8-10 Reps
@9
6
Lat Prayer
3 Sets
12-15 Reps
@8-10
7
Pec Deck (Machine)
3 Sets
12-15 Reps
@8-10
Day 2
1
Leg Curl
3 Sets
8-10 Reps
@8-10
2
Squat (Smith Machine)
1 Set
1 Set
1 Set
4 Reps
6 Reps
8 Reps
@9
@9
@9
3
Leg Extension
3 Sets
10-12 Reps
@9
4
Calf Raise (Leg Press)
3 Sets
12-15 Reps
@9
5
Hip Adductor (Machine)
3 Sets
10-12 Reps
@9
6
Bicep Curl (EZ Bar)
2 Sets
8-10 Reps
@9
Day 3
1
Seated Row (Cable)
3 Sets
10-12 Reps
@9
2
Shoulder Press (Machine)
3 Sets
10-12 Reps
@9
3
Pull-Up (Assisted)
3 Sets
8-10 Reps
@9
4
Dip (Assisted)
3 Sets
8-10 Reps
@9
5
Inverse DB Zottman Curl
2 Sets
10-12 Reps
@9
6
Lateral Raise (Dumbbell)
3 Sets
12-15 Reps
@9
7
Reverse Pec Deck
3 Sets
12-15 Reps
@9
Day 4
1
Lying Leg Curl
3 Sets
8-10 Reps
@9
2
Leg Press
3 Sets
8 Reps
@9
3
Romanian Deadlift (Dumbbell)
2 Sets
8 Reps
@9
4A
Hip Adductor (Machine)
3 Sets
10-12 Reps
@9
4B
Sissy Squat
3 Sets
10-12 Reps
@9
5
Standing Calf Raise
3 Sets
10-12 Reps
@9
6
Incline Curl (Dumbbell)
3 Sets
10-12 Reps
@9