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4 days split - Hard Gainers

by LOST ARC primes
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Program Description

12-WEEK LEAN MUSCLE SPECIALIZATION PROGRAM SUMMARY CLIENT PROFILE Current: 69.5kg, 176cm | Target: 75kg (5.5kg lean muscle gain) Type: Hardgainer, high metabolism, sedentary lifestyle Goals: Sculpted physique emphasizing arms, chest, calves, visible abs, 3D deltoids PROGRAM STRUCTURE Duration: 12 weeks (3 phases × 4 weeks) Frequency: 4 days/week, 75-80 minutes/session Split: Back/Biceps/Rear Delts → Legs/Calves/Core → Chest/Triceps/Side Delts → Shoulders/Arms/Core 3-PHASE PROGRESSION Phase 1: Foundation (Weeks 1-4) Focus: Form mastery, strength baseline Volume: 90-95 weekly sets, RPE 6-8 Priority volumes: Arms 10 sets, chest 10 sets, calves 12 sets, core 15 sets Phase 2: Intensification (Weeks 5-8) Focus: Volume increase, advanced techniques Volume: 120-130 weekly sets, RPE 7-9 Techniques: Drop sets, rest-pause, supersets Priority volumes: Arms 16 sets, chest 16 sets, calves 15 sets, core 18 sets Phase 3: Peak Specialization (Weeks 9-12) Focus: Maximum development, definition Volume: 160-180 weekly sets, RPE 8-9 Techniques: Cluster sets, mechanical drops, giant sets Priority volumes: Arms 39 sets, chest 20 sets, calves 22 sets, core 24 sets PRIORITY MUSCLE TARGETING ARMS (2x/week each): Biceps: 16 weekly sets (barbell curls, preacher curls, hammer curls) Triceps: 15 weekly sets (close-grip bench, skull crushers, dips) Forearms: 8 weekly sets (reverse curls, wrist curls, farmer's walks) 3D DELTOIDS (34 weekly sets): Front: 11 sets (overhead press, Arnold press) Side: 12 sets (lateral raises, upright rows) Rear: 11 sets (reverse flyes, face pulls) CHEST (20 weekly sets): Upper: 10 sets (incline variations) Middle: 6 sets (flat press, dips) Lower: 4 sets (decline movements) CALVES (3x/week, 22 sets): Gastrocnemius: 13 sets (standing raises) Soleus: 9 sets (seated raises) CORE (2x/week, 24 sets): All angles covered for visible abs SCIENTIFIC PRINCIPLES Hardgainer-optimized: Conservative start, progressive volume increase Strategic pairing: Synergistic muscle groups prevent fatigue High-frequency priority: 2-3x/week for stubborn areas Progressive overload: Systematic weight/rep increases every week SUCCESS REQUIREMENTS Nutrition: 2,900-3,100 calories, 150g protein daily Recovery: 8+ hours sleep, complete rest days Consistency: Max 1 missed workout/month Patience: Visible changes at 6-8 weeks

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Athletics, Muscle & Sculpting, Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    90 minutes
  • Created
    Aug 12, 2025 08:34
  • Last Edited
    Sep 23, 2025 03:18

Summary

Unlock your potential with the 4 Days Split - Hard Gainers program, designed specifically for those looking to pack on muscle over 12 weeks. This structured routine focuses on heavy compound lifts like deadlifts and squats, combined with targeted accessory movements to maximize hypertrophy. Train four days a week in a full gym setting, and watch your strength and size transform as you push through each carefully crafted session. Get ready to elevate your lifting game and achieve the gains you've been striving for!
Muscle Engagement
Front
Back
MuscleSet
Triceps
12.5%
Chest
10.1%
Biceps
9.5%
Abs
9.3%
Front Delts
9.2%
Middle Delts
7.5%
Upper Back
7.5%
Quadriceps
5.3%
Glutes
4.9%
Forearms
4.6%
Rear Delts
4.5%
Hamstrings
4.1%
Lats
3.7%
Calves
3.7%
Lower Back
2.2%
Adductors
0.9%
Stretching
0.5%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
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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
Deadlift (Barbell)
4
8 reps
RPE 8
2
Wide Grip Pull-Up
2
10 reps
RPE 7
3
Lat Pulldown
3
10 reps
RPE 8
4
Barbell Row
3
10 reps
RPE 8
5
Rear Delt Fly (Dumbbell)
4
20 reps
RPE 7
6
Bicep Curl (Barbell)
4
12 reps
RPE 8
7
Hammer Curl
3
15 reps
RPE 7
8
Reverse Wrist Curl (Barbell)
3
15 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
8 reps
RPE 8
2
Wide Grip Pull-Up
2
10 reps
RPE 7
3
Lat Pulldown
3
10 reps
RPE 8
4
Barbell Row
3
10 reps
RPE 8
5
Rear Delt Fly (Dumbbell)
4
20 reps
RPE 7
6
Bicep Curl (Barbell)
4
12 reps
RPE 8
7
Hammer Curl
3
15 reps
RPE 7
8
Reverse Wrist Curl (Barbell)
3
15 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
8 reps
RPE 8
2
Wide Grip Pull-Up
2
10 reps
RPE 7
3
Lat Pulldown
3
10 reps
RPE 8
4
Barbell Row
3
10 reps
RPE 8
5
Rear Delt Fly (Dumbbell)
4
20 reps
RPE 7
6
Bicep Curl (Barbell)
4
12 reps
RPE 8
7
Hammer Curl
3
15 reps
RPE 7
8
Reverse Wrist Curl (Barbell)
3
15 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
8 reps
RPE 8
2
Wide Grip Pull-Up
2
10 reps
RPE 7
3
Lat Pulldown
3
10 reps
RPE 8
4
Barbell Row
3
10 reps
RPE 8
5
Rear Delt Fly (Dumbbell)
4
20 reps
RPE 7
6
Bicep Curl (Barbell)
4
12 reps
RPE 8
7
Hammer Curl
3
15 reps
RPE 7
8
Reverse Wrist Curl (Barbell)
3
15 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6 reps
RPE 9
2
Pull-Up (Weighted)
3
8 reps
RPE 8
3
Seated Row (Cable)
3
10 reps
RPE 8
4
Reverse Pec Deck
5
15 reps
RPE 7.5
5
Bicep Curl (Barbell)
5
8 reps
RPE 8
6
Preacher Curl (Barbell)
4
10 reps
RPE 8
7
Hammer Curl
3
15 reps
RPE 8
8
Reverse Wrist Curl (Dumbbell)
3
15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6 reps
RPE 9
2
Pull-Up (Weighted)
3
8 reps
RPE 8
3
Seated Row (Cable)
3
10 reps
RPE 8
4
Reverse Pec Deck
5
15 reps
RPE 7.5
5
Bicep Curl (Barbell)
5
8 reps
RPE 8
6
Preacher Curl (Barbell)
4
10 reps
RPE 8
7
Hammer Curl
3
15 reps
RPE 8
8
Reverse Wrist Curl (Dumbbell)
3
15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6 reps
RPE 9
2
Pull-Up (Weighted)
3
8 reps
RPE 8
3
Seated Row (Cable)
3
10 reps
RPE 8
4
Reverse Pec Deck
5
15 reps
RPE 7.5
5
Bicep Curl (Barbell)
5
8 reps
RPE 8
6
Preacher Curl (Barbell)
4
10 reps
RPE 8
7
Hammer Curl
3
15 reps
RPE 8
8
Reverse Wrist Curl (Dumbbell)
3
15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6 reps
RPE 9
2
Pull-Up (Weighted)
3
8 reps
RPE 8
3
Seated Row (Cable)
3
10 reps
RPE 8
4
Reverse Pec Deck
5
15 reps
RPE 7.5
5
Bicep Curl (Barbell)
5
8 reps
RPE 8
6
Preacher Curl (Barbell)
4
10 reps
RPE 8
7
Hammer Curl
3
15 reps
RPE 8
8
Reverse Wrist Curl (Dumbbell)
3
15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
4 reps
RPE 9
2
Pull-Up (Weighted)
4
6 reps
RPE 9
3
T-Bar Row
4
8 reps
RPE 8
4
Cable Low Row
4
10 reps
RPE 8
5
Lying Reverse Fly
4
15 reps
RPE 8
6
Bicep Curl (Barbell)
6
8 reps
RPE 8
7
Preacher Curl (Barbell)
4
10 reps
RPE 8
8
Hammer Curl
4
15 reps
RPE 8
9
Reverse Pec Deck
4
15 reps
RPE 8
10
Wrist Curls
3
20 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
4 reps
RPE 9
2
Pull-Up (Weighted)
4
6 reps
RPE 9
3
T-Bar Row
4
8 reps
RPE 8
4
Cable Low Row
4
10 reps
RPE 8
5
Lying Reverse Fly
4
15 reps
RPE 8
6
Bicep Curl (Barbell)
6
8 reps
RPE 8
7
Preacher Curl (Barbell)
4
10 reps
RPE 8
8
Hammer Curl
4
15 reps
RPE 8
9
Reverse Pec Deck
4
15 reps
RPE 8
10
Wrist Curls
3
20 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
4 reps
RPE 9
2
Pull-Up (Weighted)
4
6 reps
RPE 9
3
T-Bar Row
4
8 reps
RPE 8
4
Cable Low Row
4
10 reps
RPE 8
5
Lying Reverse Fly
4
15 reps
RPE 8
6
Bicep Curl (Barbell)
6
8 reps
RPE 8
7
Preacher Curl (Barbell)
4
10 reps
RPE 8
8
Hammer Curl
4
15 reps
RPE 8
9
Reverse Pec Deck
4
15 reps
RPE 8
10
Wrist Curls
3
20 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
4 reps
RPE 9
2
Pull-Up (Weighted)
4
6 reps
RPE 9
3
T-Bar Row
4
8 reps
RPE 8
4
Cable Low Row
4
10 reps
RPE 8
5
Lying Reverse Fly
4
15 reps
RPE 8
6
Bicep Curl (Barbell)
6
8 reps
RPE 8
7
Preacher Curl (Barbell)
4
10 reps
RPE 8
8
Hammer Curl
4
15 reps
RPE 8
9
Reverse Pec Deck
4
15 reps
RPE 8
10
Wrist Curls
3
20 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 8
3
Hack Squat
3
12 reps
RPE 8
4
Seated Calf Raise
4
20 reps
RPE 7
5
Calf Raise (Leg Press)
3
20 reps
RPE 6
6
Plank
3
1 mins
RPE 7
7
Hanging Leg Raise
3
20 reps
RPE 8
8
Russian Twist (Dumbbell)
3
20 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 8
3
Hack Squat
3
12 reps
RPE 8
4
Seated Calf Raise
4
20 reps
RPE 7
5
Calf Raise (Leg Press)
3
20 reps
RPE 6
6
Plank
3
1 mins
RPE 7
7
Hanging Leg Raise
3
20 reps
RPE 8
8
Russian Twist (Dumbbell)
3
20 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 8
3
Hack Squat
3
12 reps
RPE 8
4
Seated Calf Raise
4
20 reps
RPE 7
5
Calf Raise (Leg Press)
3
20 reps
RPE 6
6
Plank
3
1 mins
RPE 7
7
Hanging Leg Raise
3
20 reps
RPE 8
8
Russian Twist (Dumbbell)
3
20 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 8
3
Hack Squat
3
12 reps
RPE 8
4
Seated Calf Raise
4
20 reps
RPE 7
5
Calf Raise (Leg Press)
3
20 reps
RPE 6
6
Plank
3
1 mins
RPE 7
7
Hanging Leg Raise
3
20 reps
RPE 8
8
Russian Twist (Dumbbell)
3
20 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
8 reps
RPE 8
3
Bulgarian Split Squat (Barbell)
4
12 reps
RPE 8
4
Standing Calf Raise
5
12 reps
RPE 7.5
5
Seated Calf Raise
4
20 reps
RPE 8
6
Plank to Push Up
3
12 reps
RPE 8
7
Hanging Leg Raise
4
20 reps
RPE 8
8
Dead Bug
3
10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
8 reps
RPE 8
3
Bulgarian Split Squat (Barbell)
4
12 reps
RPE 8
4
Standing Calf Raise
5
12 reps
RPE 7.5
5
Seated Calf Raise
4
20 reps
RPE 8
6
Plank to Push Up
3
12 reps
RPE 8
7
Hanging Leg Raise
4
20 reps
RPE 8
8
Dead Bug
3
10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
8 reps
RPE 8
3
Bulgarian Split Squat (Barbell)
4
12 reps
RPE 8
4
Standing Calf Raise
5
12 reps
RPE 7.5
5
Seated Calf Raise
4
20 reps
RPE 8
6
Plank to Push Up
3
12 reps
RPE 8
7
Hanging Leg Raise
4
20 reps
RPE 8
8
Dead Bug
3
10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
8 reps
RPE 8
3
Bulgarian Split Squat (Barbell)
4
12 reps
RPE 8
4
Standing Calf Raise
5
12 reps
RPE 7.5
5
Seated Calf Raise
4
20 reps
RPE 8
6
Plank to Push Up
3
12 reps
RPE 8
7
Hanging Leg Raise
4
20 reps
RPE 8
8
Dead Bug
3
10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
4 reps
RPE 9
2
Romanian Deadlift (Barbell)
4
6 reps
RPE 9
3
Walking Lunge
4
15 reps
RPE 8
4
Standing Calf Raise
4
15 reps
RPE 9
5
Single Leg Calf Raise
4
15 reps
RPE 8
6A
Plank (Weighted)
3
2 reps
RPE 8
6B
Hanging Leg Raise
3
20 reps
RPE 8
6C
Russian Twist (Dumbbell)
3
30 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
4 reps
RPE 9
2
Romanian Deadlift (Barbell)
4
6 reps
RPE 9
3
Walking Lunge
4
15 reps
RPE 8
4
Standing Calf Raise
4
15 reps
RPE 9
5
Single Leg Calf Raise
4
15 reps
RPE 8
6A
Plank (Weighted)
3
2 reps
RPE 8
6B
Hanging Leg Raise
3
20 reps
RPE 8
6C
Russian Twist (Dumbbell)
3
30 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
4 reps
RPE 9
2
Romanian Deadlift (Barbell)
4
6 reps
RPE 9
3
Walking Lunge
4
15 reps
RPE 8
4
Standing Calf Raise
4
15 reps
RPE 9
5
Single Leg Calf Raise
4
15 reps
RPE 8
6A
Plank (Weighted)
3
2 reps
RPE 8
6B
Hanging Leg Raise
3
20 reps
RPE 8
6C
Russian Twist (Dumbbell)
3
30 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
4 reps
RPE 9
2
Romanian Deadlift (Barbell)
4
6 reps
RPE 9
3
Walking Lunge
4
15 reps
RPE 8
4
Standing Calf Raise
4
15 reps
RPE 9
5
Single Leg Calf Raise
4
15 reps
RPE 8
6A
Plank (Weighted)
3
2 reps
RPE 8
6B
Hanging Leg Raise
3
20 reps
RPE 8
6C
Russian Twist (Dumbbell)
3
30 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8 reps
RPE 9
2
Flat Dumbbell Chest Press
3
8 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8
4
Dip (Bodyweight)
3
10 reps
RPE 8
5
Bench Press (Close Grip)
3
10 reps
RPE 8
6
Overhead Tricep Extension (Cable)
4
15 reps
RPE 7
7
Lateral Raise (Dumbbell)
4
12 reps
RPE 7
8
Wrist Curls
4
20 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8 reps
RPE 9
2
Flat Dumbbell Chest Press
3
8 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8
4
Dip (Bodyweight)
3
10 reps
RPE 8
5
Bench Press (Close Grip)
3
10 reps
RPE 8
6
Overhead Tricep Extension (Cable)
4
15 reps
RPE 7
7
Lateral Raise (Dumbbell)
4
12 reps
RPE 7
8
Wrist Curls
4
20 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8 reps
RPE 9
2
Flat Dumbbell Chest Press
3
8 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8
4
Dip (Bodyweight)
3
10 reps
RPE 8
5
Bench Press (Close Grip)
3
10 reps
RPE 8
6
Overhead Tricep Extension (Cable)
4
15 reps
RPE 7
7
Lateral Raise (Dumbbell)
4
12 reps
RPE 7
8
Wrist Curls
4
20 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8 reps
RPE 9
2
Flat Dumbbell Chest Press
3
8 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8
4
Dip (Bodyweight)
3
10 reps
RPE 8
5
Bench Press (Close Grip)
3
10 reps
RPE 8
6
Overhead Tricep Extension (Cable)
4
15 reps
RPE 7
7
Lateral Raise (Dumbbell)
4
12 reps
RPE 7
8
Wrist Curls
4
20 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
6 reps
RPE 9
2
Flat Dumbbell Chest Press
4
8 reps
RPE 8
3
Chest Fly (Cable)
4
12 reps
RPE 8
4
Decline Bench Press (Barbell)
3
8 reps
RPE 8
5
Overhead Tricep Extension (Cable)
4
15 reps
RPE 8
6
Push Up
3
12 reps
RPE 7
7
Lying Side Lateral Raise
5
12 reps
RPE 8
8
Reverse Wrist Curl (Barbell)
3
20 reps
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
6 reps
RPE 9
2
Flat Dumbbell Chest Press
4
8 reps
RPE 8
3
Chest Fly (Cable)
4
12 reps
RPE 8
4
Decline Bench Press (Barbell)
3
8 reps
RPE 8
5
Overhead Tricep Extension (Cable)
4
15 reps
RPE 8
6
Push Up
3
12 reps
RPE 7
7
Lying Side Lateral Raise
5
12 reps
RPE 8
8
Reverse Wrist Curl (Barbell)
3
20 reps
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
6 reps
RPE 9
2
Flat Dumbbell Chest Press
4
8 reps
RPE 8
3
Chest Fly (Cable)
4
12 reps
RPE 8
4
Decline Bench Press (Barbell)
3
8 reps
RPE 8
5
Overhead Tricep Extension (Cable)
4
15 reps
RPE 8
6
Push Up
3
12 reps
RPE 7
7
Lying Side Lateral Raise
5
12 reps
RPE 8
8
Reverse Wrist Curl (Barbell)
3
20 reps
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
6 reps
RPE 9
2
Flat Dumbbell Chest Press
4
8 reps
RPE 8
3
Chest Fly (Cable)
4
12 reps
RPE 8
4
Decline Bench Press (Barbell)
3
8 reps
RPE 8
5
Overhead Tricep Extension (Cable)
4
15 reps
RPE 8
6
Push Up
3
12 reps
RPE 7
7
Lying Side Lateral Raise
5
12 reps
RPE 8
8
Reverse Wrist Curl (Barbell)
3
20 reps
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4 reps
RPE 9
2
Incline Bench Press (Dumbbell)
4
8 reps
RPE 8
3
Decline Bench Press (Barbell)
4
8 reps
RPE 8
4
Chest Fly (Cable)
3
12 reps
RPE 8
5
Dip (Bodyweight)
4
15 reps
RPE 8
6
Close Grip Bench Press (Smith Machine)
5
6 reps
RPE 9
7
Overhead Tricep Extension (Cable)
1
3
15 reps
15 reps
RPE 7
RPE 8
8
Narrow Push Up
3
20 reps
RPE 9
9
Lateral Raise (Dumbbell)
4
15 reps
RPE 8
10
Wrist Curls
3
20 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4 reps
RPE 9
2
Incline Bench Press (Dumbbell)
4
8 reps
RPE 8
3
Decline Bench Press (Barbell)
4
8 reps
RPE 8
4
Chest Fly (Cable)
3
12 reps
RPE 8
5
Dip (Bodyweight)
4
15 reps
RPE 8
6
Close Grip Bench Press (Smith Machine)
5
6 reps
RPE 9
7
Overhead Tricep Extension (Cable)
1
3
15 reps
15 reps
RPE 7
RPE 8
8
Narrow Push Up
3
20 reps
RPE 9
9
Lateral Raise (Dumbbell)
4
15 reps
RPE 8
10
Wrist Curls
3
20 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4 reps
RPE 9
2
Incline Bench Press (Dumbbell)
4
8 reps
RPE 8
3
Decline Bench Press (Barbell)
4
8 reps
RPE 8
4
Chest Fly (Cable)
3
12 reps
RPE 8
5
Dip (Bodyweight)
4
15 reps
RPE 8
6
Close Grip Bench Press (Smith Machine)
5
6 reps
RPE 9
7
Overhead Tricep Extension (Cable)
1
3
15 reps
15 reps
RPE 7
RPE 8
8
Narrow Push Up
3
20 reps
RPE 9
9
Lateral Raise (Dumbbell)
4
15 reps
RPE 8
10
Wrist Curls
3
20 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4 reps
RPE 9
2
Incline Bench Press (Dumbbell)
4
8 reps
RPE 8
3
Decline Bench Press (Barbell)
4
8 reps
RPE 8
4
Chest Fly (Cable)
3
12 reps
RPE 8
5
Dip (Bodyweight)
4
15 reps
RPE 8
6
Close Grip Bench Press (Smith Machine)
5
6 reps
RPE 9
7
Overhead Tricep Extension (Cable)
1
3
15 reps
15 reps
RPE 7
RPE 8
8
Narrow Push Up
3
20 reps
RPE 9
9
Lateral Raise (Dumbbell)
4
15 reps
RPE 8
10
Wrist Curls
3
20 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8 reps
RPE 8
2
Arnold Press
3
10 reps
RPE 7
3
One Arm Lateral Raise (Cable)
3
20 reps
RPE 7
4
Preacher Curl (EZ Bar)
4
10 reps
RPE 8
5
Skull Crusher (Barbell)
3
12 reps
RPE 8
6
Hammer Curl (Cable)
3
15 reps
RPE 7
7
Tricep Pushdown (Cable)
3
15 reps
RPE 7
8
Cable Crunch
3
20 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8 reps
RPE 8
2
Arnold Press
3
10 reps
RPE 7
3
One Arm Lateral Raise (Cable)
3
20 reps
RPE 7
4
Preacher Curl (EZ Bar)
4
10 reps
RPE 8
5
Skull Crusher (Barbell)
3
12 reps
RPE 8
6
Hammer Curl (Cable)
3
15 reps
RPE 7
7
Tricep Pushdown (Cable)
3
15 reps
RPE 7
8
Cable Crunch
3
20 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8 reps
RPE 8
2
Arnold Press
3
10 reps
RPE 7
3
One Arm Lateral Raise (Cable)
3
20 reps
RPE 7
4
Preacher Curl (EZ Bar)
4
10 reps
RPE 8
5
Skull Crusher (Barbell)
3
12 reps
RPE 8
6
Hammer Curl (Cable)
3
15 reps
RPE 7
7
Tricep Pushdown (Cable)
3
15 reps
RPE 7
8
Cable Crunch
3
20 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8 reps
RPE 8
2
Arnold Press
3
10 reps
RPE 7
3
One Arm Lateral Raise (Cable)
3
20 reps
RPE 7
4
Preacher Curl (EZ Bar)
4
10 reps
RPE 8
5
Skull Crusher (Barbell)
3
12 reps
RPE 8
6
Hammer Curl (Cable)
3
15 reps
RPE 7
7
Tricep Pushdown (Cable)
3
15 reps
RPE 7
8
Cable Crunch
3
20 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
6 reps
RPE 9
2
Arnold Press
4
10 reps
RPE 8
3
One Arm Lateral Raise (Cable)
4
15 reps
RPE 7.5
4
Face Pull
4
15 reps
RPE 7
5
21s (EZ Bar)
4
21 reps
RPE 8
6A
Bicep Curl (Cable)
4
15 reps
RPE 7
6B
Tricep Pushdown (Cable)
4
15 reps
RPE 7
7
Cable Crunch
4
20 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
6 reps
RPE 9
2
Arnold Press
4
10 reps
RPE 8
3
One Arm Lateral Raise (Cable)
4
15 reps
RPE 7.5
4
Face Pull
4
15 reps
RPE 7
5
21s (EZ Bar)
4
21 reps
RPE 8
6A
Bicep Curl (Cable)
4
15 reps
RPE 7
6B
Tricep Pushdown (Cable)
4
15 reps
RPE 7
7
Cable Crunch
4
20 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
6 reps
RPE 9
2
Arnold Press
4
10 reps
RPE 8
3
One Arm Lateral Raise (Cable)
4
15 reps
RPE 7.5
4
Face Pull
4
15 reps
RPE 7
5
21s (EZ Bar)
4
21 reps
RPE 8
6A
Bicep Curl (Cable)
4
15 reps
RPE 7
6B
Tricep Pushdown (Cable)
4
15 reps
RPE 7
7
Cable Crunch
4
20 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
6 reps
RPE 9
2
Arnold Press
4
10 reps
RPE 8
3
One Arm Lateral Raise (Cable)
4
15 reps
RPE 7.5
4
Face Pull
4
15 reps
RPE 7
5
21s (EZ Bar)
4
21 reps
RPE 8
6A
Bicep Curl (Cable)
4
15 reps
RPE 7
6B
Tricep Pushdown (Cable)
4
15 reps
RPE 7
7
Cable Crunch
4
20 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
4 reps
RPE 9
2
Arnold Press
4
8 reps
RPE 9
3
One Arm Lateral Raise (Cable)
5
15 reps
RPE 8
4
Face Pull
5
15 reps
RPE 8
5A
Bicep Curl (Barbell)
4
12 reps
RPE 8
5B
Skull Crusher (Barbell)
4
12 reps
RPE 8
5C
Hammer Curl
4
12 reps
RPE 8
5D
Tricep Pushdown (Cable)
4
12 reps
RPE 8
6A
Bicycle Crunch
4
25 reps
RPE 8
6B
Abs Crunch (Weighted)
5
25 reps
RPE 8
6C
Plank to Push Up
4
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
4 reps
RPE 9
2
Arnold Press
4
8 reps
RPE 9
3
One Arm Lateral Raise (Cable)
5
15 reps
RPE 8
4
Face Pull
5
15 reps
RPE 8
5A
Bicep Curl (Barbell)
4
12 reps
RPE 8
5B
Skull Crusher (Barbell)
4
12 reps
RPE 8
5C
Hammer Curl
4
12 reps
RPE 8
5D
Tricep Pushdown (Cable)
4
12 reps
RPE 8
6A
Bicycle Crunch
4
25 reps
RPE 8
6B
Abs Crunch (Weighted)
5
25 reps
RPE 8
6C
Plank to Push Up
4
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
4 reps
RPE 9
2
Arnold Press
4
8 reps
RPE 9
3
One Arm Lateral Raise (Cable)
5
15 reps
RPE 8
4
Face Pull
5
15 reps
RPE 8
5A
Bicep Curl (Barbell)
4
12 reps
RPE 8
5B
Skull Crusher (Barbell)
4
12 reps
RPE 8
5C
Hammer Curl
4
12 reps
RPE 8
5D
Tricep Pushdown (Cable)
4
12 reps
RPE 8
6A
Bicycle Crunch
4
25 reps
RPE 8
6B
Abs Crunch (Weighted)
5
25 reps
RPE 8
6C
Plank to Push Up
4
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
4 reps
RPE 9
2
Arnold Press
4
8 reps
RPE 9
3
One Arm Lateral Raise (Cable)
5
15 reps
RPE 8
4
Face Pull
5
15 reps
RPE 8
5A
Bicep Curl (Barbell)
4
12 reps
RPE 8
5B
Skull Crusher (Barbell)
4
12 reps
RPE 8
5C
Hammer Curl
4
12 reps
RPE 8
5D
Tricep Pushdown (Cable)
4
12 reps
RPE 8
6A
Bicycle Crunch
4
25 reps
RPE 8
6B
Abs Crunch (Weighted)
5
25 reps
RPE 8
6C
Plank to Push Up
4
12 reps
RPE 9
Week 1
1 / 12 Weeks
Day 1
1
Deadlift (Barbell)
4 Sets
8 Reps
@8
2
Wide Grip Pull-Up
2 Sets
10 Reps
@7
3
Lat Pulldown
3 Sets
10 Reps
@8
4
Barbell Row
3 Sets
10 Reps
@8
5
Rear Delt Fly (Dumbbell)
4 Sets
20 Reps
@7
6
Bicep Curl (Barbell)
4 Sets
12 Reps
@8
7
Hammer Curl
3 Sets
15 Reps
@7
8
Reverse Wrist Curl (Barbell)
3 Sets
15 Reps
@6
Day 2
1
Squat (Barbell)
3 Sets
8 Reps
@8
2
Romanian Deadlift (Barbell)
3 Sets
10 Reps
@8
3
Hack Squat
3 Sets
12 Reps
@8
4
Seated Calf Raise
4 Sets
20 Reps
@7
5
Calf Raise (Leg Press)
3 Sets
20 Reps
@6
6
Plank
3 Sets
1 mins
@7
7
Hanging Leg Raise
3 Sets
20 Reps
@8
8
Russian Twist (Dumbbell)
3 Sets
20 Reps
@7
Day 3
1
Incline Bench Press (Barbell)
4 Sets
8 Reps
@9
2
Flat Dumbbell Chest Press
3 Sets
8 Reps
@8
3
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
@8
4
Dip (Bodyweight)
3 Sets
10 Reps
@8
5
Bench Press (Close Grip)
3 Sets
10 Reps
@8
6
Overhead Tricep Extension (Cable)
4 Sets
15 Reps
@7
7
Lateral Raise (Dumbbell)
4 Sets
12 Reps
@7
8
Wrist Curls
4 Sets
20 Reps
@6
Day 4
1
Overhead Press (Barbell)
3 Sets
8 Reps
@8
2
Arnold Press
3 Sets
10 Reps
@7
3
One Arm Lateral Raise (Cable)
3 Sets
20 Reps
@7
4
Preacher Curl (EZ Bar)
4 Sets
10 Reps
@8
5
Skull Crusher (Barbell)
3 Sets
12 Reps
@8
6
Hammer Curl (Cable)
3 Sets
15 Reps
@7
7
Tricep Pushdown (Cable)
3 Sets
15 Reps
@7
8
Cable Crunch
3 Sets
20 Reps
@7