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4 days split - Hard Gainers

by LOST ARC primes

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
    Aug 12, 2025 10:05
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ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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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