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FOUR DAY - LEGS/ARMS + TORSO/SHOULDERS

by Toru Okada
2 athletes joined

Program Description

This program alternates between legs/arms and torso/shoulders. Generally, volume is lower than comparable programs, so Intensity should be kept high - focus on making the most of the sets. Can (and should) be tweaked to your individual goals.

Program Overview

  • Level
    Intermediate
  • Goal
    Powerbuilding, Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Mar 04, 2025 12:53
  • Last Edited
    Jun 18, 2025 12:24

Summary

Transform your physique with this comprehensive 12-week program designed to sculpt and strengthen your legs, arms, torso, and shoulders. Comprising four intense workout days each week, you'll engage in a variety of exercises, including barbell squats, hamstring curls, and incline curls, all tailored to maximize muscle growth and endurance. With a focus on both strength and hypertrophy, this program is perfect for those ready to push their limits and achieve noticeable results. Equip yourself with a full gym and get ready to elevate your training!
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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
Hamstring Curl
2
15-20 reps
RPE 7
2
Squat (Barbell)
3
5-12 reps
RPE 8
3
Reverse Lunge (Barbell)
2
6-12 reps
RPE 8
4
Incline Curl (Dumbbell)
2
15-20 reps
RPE 9
5
Single Arm Overhead Tricep Extension
2
15-20 reps
RPE 9
6
Bicep Curl (EZ Bar)
2
6-12 reps
RPE 9
7
Lying Tricep Extension (Barbell)
2
6-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
2
15-20 reps
RPE 7
2
Squat (Barbell)
3
5-12 reps
RPE 8
3
Reverse Lunge (Barbell)
2
6-12 reps
RPE 8
4
Incline Curl (Dumbbell)
2
15-20 reps
RPE 9
5
Single Arm Overhead Tricep Extension
2
15-20 reps
RPE 9
6
Bicep Curl (EZ Bar)
2
6-12 reps
RPE 9
7
Lying Tricep Extension (Barbell)
2
6-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
2
15-20 reps
RPE 7
2
Squat (Barbell)
3
5-12 reps
RPE 8
3
Reverse Lunge (Barbell)
2
6-12 reps
RPE 8
4
Incline Curl (Dumbbell)
2
15-20 reps
RPE 9
5
Single Arm Overhead Tricep Extension
2
15-20 reps
RPE 9
6
Bicep Curl (EZ Bar)
2
6-12 reps
RPE 9
7
Lying Tricep Extension (Barbell)
2
6-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
2
15-20 reps
RPE 7
2
Squat (Barbell)
3
5-12 reps
RPE 8
3
Reverse Lunge (Barbell)
2
6-12 reps
RPE 8
4
Incline Curl (Dumbbell)
2
15-20 reps
RPE 9
5
Single Arm Overhead Tricep Extension
2
15-20 reps
RPE 9
6
Bicep Curl (EZ Bar)
2
6-12 reps
RPE 9
7
Lying Tricep Extension (Barbell)
2
6-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
2
15-20 reps
RPE 7
2
Squat (Barbell)
3
5-12 reps
RPE 8
3
Reverse Lunge (Barbell)
2
6-12 reps
RPE 8
4
Incline Curl (Dumbbell)
2
15-20 reps
RPE 9
5
Single Arm Overhead Tricep Extension
2
15-20 reps
RPE 9
6
Bicep Curl (EZ Bar)
2
6-12 reps
RPE 9
7
Lying Tricep Extension (Barbell)
2
6-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
2
15-20 reps
RPE 7
2
Squat (Barbell)
3
5-12 reps
RPE 8
3
Reverse Lunge (Barbell)
2
6-12 reps
RPE 8
4
Incline Curl (Dumbbell)
2
15-20 reps
RPE 9
5
Single Arm Overhead Tricep Extension
2
15-20 reps
RPE 9
6
Bicep Curl (EZ Bar)
2
6-12 reps
RPE 9
7
Lying Tricep Extension (Barbell)
2
6-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
2
15-20 reps
RPE 7
2
Squat (Barbell)
3
5-12 reps
RPE 8
3
Reverse Lunge (Barbell)
2
6-12 reps
RPE 8
4
Incline Curl (Dumbbell)
2
15-20 reps
RPE 9
5
Single Arm Overhead Tricep Extension
2
15-20 reps
RPE 9
6
Bicep Curl (EZ Bar)
2
6-12 reps
RPE 9
7
Lying Tricep Extension (Barbell)
2
6-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
2
15-20 reps
RPE 7
2
Squat (Barbell)
3
5-12 reps
RPE 8
3
Reverse Lunge (Barbell)
2
6-12 reps
RPE 8
4
Incline Curl (Dumbbell)
2
15-20 reps
RPE 9
5
Single Arm Overhead Tricep Extension
2
15-20 reps
RPE 9
6
Bicep Curl (EZ Bar)
2
6-12 reps
RPE 9
7
Lying Tricep Extension (Barbell)
2
6-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
2
15-20 reps
RPE 7
2
Squat (Barbell)
3
5-12 reps
RPE 8
3
Reverse Lunge (Barbell)
2
6-12 reps
RPE 8
4
Incline Curl (Dumbbell)
2
15-20 reps
RPE 9
5
Single Arm Overhead Tricep Extension
2
15-20 reps
RPE 9
6
Bicep Curl (EZ Bar)
2
6-12 reps
RPE 9
7
Lying Tricep Extension (Barbell)
2
6-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
2
15-20 reps
RPE 7
2
Squat (Barbell)
3
5-12 reps
RPE 8
3
Reverse Lunge (Barbell)
2
6-12 reps
RPE 8
4
Incline Curl (Dumbbell)
2
15-20 reps
RPE 9
5
Single Arm Overhead Tricep Extension
2
15-20 reps
RPE 9
6
Bicep Curl (EZ Bar)
2
6-12 reps
RPE 9
7
Lying Tricep Extension (Barbell)
2
6-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
2
15-20 reps
RPE 7
2
Squat (Barbell)
3
5-12 reps
RPE 8
3
Reverse Lunge (Barbell)
2
6-12 reps
RPE 8
4
Incline Curl (Dumbbell)
2
15-20 reps
RPE 9
5
Single Arm Overhead Tricep Extension
2
15-20 reps
RPE 9
6
Bicep Curl (EZ Bar)
2
6-12 reps
RPE 9
7
Lying Tricep Extension (Barbell)
2
6-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
2
15-20 reps
RPE 7
2
Squat (Barbell)
3
5-12 reps
RPE 8
3
Reverse Lunge (Barbell)
2
6-12 reps
RPE 8
4
Incline Curl (Dumbbell)
2
15-20 reps
RPE 9
5
Single Arm Overhead Tricep Extension
2
15-20 reps
RPE 9
6
Bicep Curl (EZ Bar)
2
6-12 reps
RPE 9
7
Lying Tricep Extension (Barbell)
2
6-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
5-15 reps
RPE 9
2
Lat Pulldown
3
8-15 reps
RPE 9
3
Dip (Weighted)
2
8-15 reps
RPE 8
4
Chest Supported Row (Machine)
2
8-15 reps
RPE 8
5
Lateral Raise (Dumbbell)
2
10-15 reps
RPE 10
6
Rear Delt Fly (Cable)
2
10-15 reps
RPE 10
7
Hanging Leg Raise
2
8-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
5-15 reps
RPE 9
2
Lat Pulldown
3
8-15 reps
RPE 9
3
Dip (Weighted)
2
8-15 reps
RPE 8
4
Chest Supported Row (Machine)
2
8-15 reps
RPE 8
5
Lateral Raise (Dumbbell)
2
10-15 reps
RPE 10
6
Rear Delt Fly (Cable)
2
10-15 reps
RPE 10
7
Hanging Leg Raise
2
8-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
5-15 reps
RPE 9
2
Lat Pulldown
3
8-15 reps
RPE 9
3
Dip (Weighted)
2
8-15 reps
RPE 8
4
Chest Supported Row (Machine)
2
8-15 reps
RPE 8
5
Lateral Raise (Dumbbell)
2
10-15 reps
RPE 10
6
Rear Delt Fly (Cable)
2
10-15 reps
RPE 10
7
Hanging Leg Raise
2
8-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
5-15 reps
RPE 9
2
Lat Pulldown
3
8-15 reps
RPE 9
3
Dip (Weighted)
2
8-15 reps
RPE 8
4
Chest Supported Row (Machine)
2
8-15 reps
RPE 8
5
Lateral Raise (Dumbbell)
2
10-15 reps
RPE 10
6
Rear Delt Fly (Cable)
2
10-15 reps
RPE 10
7
Hanging Leg Raise
2
8-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
5-15 reps
RPE 9
2
Lat Pulldown
3
8-15 reps
RPE 9
3
Dip (Weighted)
2
8-15 reps
RPE 8
4
Chest Supported Row (Machine)
2
8-15 reps
RPE 8
5
Lateral Raise (Dumbbell)
2
10-15 reps
RPE 10
6
Rear Delt Fly (Cable)
2
10-15 reps
RPE 10
7
Hanging Leg Raise
2
8-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
5-15 reps
RPE 9
2
Lat Pulldown
3
8-15 reps
RPE 9
3
Dip (Weighted)
2
8-15 reps
RPE 8
4
Chest Supported Row (Machine)
2
8-15 reps
RPE 8
5
Lateral Raise (Dumbbell)
2
10-15 reps
RPE 10
6
Rear Delt Fly (Cable)
2
10-15 reps
RPE 10
7
Hanging Leg Raise
2
8-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
5-15 reps
RPE 9
2
Lat Pulldown
3
8-15 reps
RPE 9
3
Dip (Weighted)
2
8-15 reps
RPE 8
4
Chest Supported Row (Machine)
2
8-15 reps
RPE 8
5
Lateral Raise (Dumbbell)
2
10-15 reps
RPE 10
6
Rear Delt Fly (Cable)
2
10-15 reps
RPE 10
7
Hanging Leg Raise
2
8-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
5-15 reps
RPE 9
2
Lat Pulldown
3
8-15 reps
RPE 9
3
Dip (Weighted)
2
8-15 reps
RPE 8
4
Chest Supported Row (Machine)
2
8-15 reps
RPE 8
5
Lateral Raise (Dumbbell)
2
10-15 reps
RPE 10
6
Rear Delt Fly (Cable)
2
10-15 reps
RPE 10
7
Hanging Leg Raise
2
8-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
5-15 reps
RPE 9
2
Lat Pulldown
3
8-15 reps
RPE 9
3
Dip (Weighted)
2
8-15 reps
RPE 8
4
Chest Supported Row (Machine)
2
8-15 reps
RPE 8
5
Lateral Raise (Dumbbell)
2
10-15 reps
RPE 10
6
Rear Delt Fly (Cable)
2
10-15 reps
RPE 10
7
Hanging Leg Raise
2
8-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
5-15 reps
RPE 9
2
Lat Pulldown
3
8-15 reps
RPE 9
3
Dip (Weighted)
2
8-15 reps
RPE 8
4
Chest Supported Row (Machine)
2
8-15 reps
RPE 8
5
Lateral Raise (Dumbbell)
2
10-15 reps
RPE 10
6
Rear Delt Fly (Cable)
2
10-15 reps
RPE 10
7
Hanging Leg Raise
2
8-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
5-15 reps
RPE 9
2
Lat Pulldown
3
8-15 reps
RPE 9
3
Dip (Weighted)
2
8-15 reps
RPE 8
4
Chest Supported Row (Machine)
2
8-15 reps
RPE 8
5
Lateral Raise (Dumbbell)
2
10-15 reps
RPE 10
6
Rear Delt Fly (Cable)
2
10-15 reps
RPE 10
7
Hanging Leg Raise
2
8-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
5-15 reps
RPE 9
2
Lat Pulldown
3
8-15 reps
RPE 9
3
Dip (Weighted)
2
8-15 reps
RPE 8
4
Chest Supported Row (Machine)
2
8-15 reps
RPE 8
5
Lateral Raise (Dumbbell)
2
10-15 reps
RPE 10
6
Rear Delt Fly (Cable)
2
10-15 reps
RPE 10
7
Hanging Leg Raise
2
8-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
10-20 reps
RPE 7
2
Romanian Deadlift (Barbell)
3
5-12 reps
RPE 8.5
3
Leg Press (45 Degrees)
2
6-12 reps
RPE 8
4
Incline Curl (Dumbbell)
2
15-20 reps
RPE 9
5
Tricep Pushdown (Cable)
2
15-20 reps
RPE 9
6
Bicep Curl (Cable)
2
1
6-12 reps
-
RPE 9
-
7
Lying Tricep Extension (Barbell)
2
6-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
10-20 reps
RPE 7
2
Romanian Deadlift (Barbell)
3
5-12 reps
RPE 8.5
3
Leg Press (45 Degrees)
2
6-12 reps
RPE 8
4
Incline Curl (Dumbbell)
2
15-20 reps
RPE 9
5
Tricep Pushdown (Cable)
2
15-20 reps
RPE 9
6
Bicep Curl (Cable)
2
1
6-12 reps
-
RPE 9
-
7
Lying Tricep Extension (Barbell)
2
6-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
10-20 reps
RPE 7
2
Romanian Deadlift (Barbell)
3
5-12 reps
RPE 8.5
3
Leg Press (45 Degrees)
2
6-12 reps
RPE 8
4
Incline Curl (Dumbbell)
2
15-20 reps
RPE 9
5
Tricep Pushdown (Cable)
2
15-20 reps
RPE 9
6
Bicep Curl (Cable)
2
1
6-12 reps
-
RPE 9
-
7
Lying Tricep Extension (Barbell)
2
6-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
10-20 reps
RPE 7
2
Romanian Deadlift (Barbell)
3
5-12 reps
RPE 8.5
3
Leg Press (45 Degrees)
2
6-12 reps
RPE 8
4
Incline Curl (Dumbbell)
2
15-20 reps
RPE 9
5
Tricep Pushdown (Cable)
2
15-20 reps
RPE 9
6
Bicep Curl (Cable)
2
1
6-12 reps
-
RPE 9
-
7
Lying Tricep Extension (Barbell)
2
6-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
10-20 reps
RPE 7
2
Romanian Deadlift (Barbell)
3
5-12 reps
RPE 8.5
3
Leg Press (45 Degrees)
2
6-12 reps
RPE 8
4
Incline Curl (Dumbbell)
2
15-20 reps
RPE 9
5
Tricep Pushdown (Cable)
2
15-20 reps
RPE 9
6
Bicep Curl (Cable)
2
1
6-12 reps
-
RPE 9
-
7
Lying Tricep Extension (Barbell)
2
6-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
10-20 reps
RPE 7
2
Romanian Deadlift (Barbell)
3
5-12 reps
RPE 8.5
3
Leg Press (45 Degrees)
2
6-12 reps
RPE 8
4
Incline Curl (Dumbbell)
2
15-20 reps
RPE 9
5
Tricep Pushdown (Cable)
2
15-20 reps
RPE 9
6
Bicep Curl (Cable)
2
1
6-12 reps
-
RPE 9
-
7
Lying Tricep Extension (Barbell)
2
6-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
10-20 reps
RPE 7
2
Romanian Deadlift (Barbell)
3
5-12 reps
RPE 8.5
3
Leg Press (45 Degrees)
2
6-12 reps
RPE 8
4
Incline Curl (Dumbbell)
2
15-20 reps
RPE 9
5
Tricep Pushdown (Cable)
2
15-20 reps
RPE 9
6
Bicep Curl (Cable)
2
1
6-12 reps
-
RPE 9
-
7
Lying Tricep Extension (Barbell)
2
6-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
10-20 reps
RPE 7
2
Romanian Deadlift (Barbell)
3
5-12 reps
RPE 8.5
3
Leg Press (45 Degrees)
2
6-12 reps
RPE 8
4
Incline Curl (Dumbbell)
2
15-20 reps
RPE 9
5
Tricep Pushdown (Cable)
2
15-20 reps
RPE 9
6
Bicep Curl (Cable)
2
1
6-12 reps
-
RPE 9
-
7
Lying Tricep Extension (Barbell)
2
6-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
10-20 reps
RPE 7
2
Romanian Deadlift (Barbell)
3
5-12 reps
RPE 8.5
3
Leg Press (45 Degrees)
2
6-12 reps
RPE 8
4
Incline Curl (Dumbbell)
2
15-20 reps
RPE 9
5
Tricep Pushdown (Cable)
2
15-20 reps
RPE 9
6
Bicep Curl (Cable)
2
1
6-12 reps
-
RPE 9
-
7
Lying Tricep Extension (Barbell)
2
6-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
10-20 reps
RPE 7
2
Romanian Deadlift (Barbell)
3
5-12 reps
RPE 8.5
3
Leg Press (45 Degrees)
2
6-12 reps
RPE 8
4
Incline Curl (Dumbbell)
2
15-20 reps
RPE 9
5
Tricep Pushdown (Cable)
2
15-20 reps
RPE 9
6
Bicep Curl (Cable)
2
1
6-12 reps
-
RPE 9
-
7
Lying Tricep Extension (Barbell)
2
6-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
10-20 reps
RPE 7
2
Romanian Deadlift (Barbell)
3
5-12 reps
RPE 8.5
3
Leg Press (45 Degrees)
2
6-12 reps
RPE 8
4
Incline Curl (Dumbbell)
2
15-20 reps
RPE 9
5
Tricep Pushdown (Cable)
2
15-20 reps
RPE 9
6
Bicep Curl (Cable)
2
1
6-12 reps
-
RPE 9
-
7
Lying Tricep Extension (Barbell)
2
6-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
10-20 reps
RPE 7
2
Romanian Deadlift (Barbell)
3
5-12 reps
RPE 8.5
3
Leg Press (45 Degrees)
2
6-12 reps
RPE 8
4
Incline Curl (Dumbbell)
2
15-20 reps
RPE 9
5
Tricep Pushdown (Cable)
2
15-20 reps
RPE 9
6
Bicep Curl (Cable)
2
1
6-12 reps
-
RPE 9
-
7
Lying Tricep Extension (Barbell)
2
6-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
5-12 reps
RPE 9
2
Barbell Row
3
8-15 reps
RPE 9
3
Bench Press (Close Grip)
2
8-15 reps
RPE 8
4
Lat Pulldown
2
8-15 reps
RPE 8
5
Lateral Raise (Cable)
2
10-15 reps
RPE 10
6
Rear Delt Fly (Dumbbell)
2
10-15 reps
RPE 9
7
Cable Crunch
2
8-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
5-12 reps
RPE 9
2
Barbell Row
3
8-15 reps
RPE 9
3
Bench Press (Close Grip)
2
8-15 reps
RPE 8
4
Lat Pulldown
2
8-15 reps
RPE 8
5
Lateral Raise (Cable)
2
10-15 reps
RPE 10
6
Rear Delt Fly (Dumbbell)
2
10-15 reps
RPE 9
7
Cable Crunch
2
8-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
5-12 reps
RPE 9
2
Barbell Row
3
8-15 reps
RPE 9
3
Bench Press (Close Grip)
2
8-15 reps
RPE 8
4
Lat Pulldown
2
8-15 reps
RPE 8
5
Lateral Raise (Cable)
2
10-15 reps
RPE 10
6
Rear Delt Fly (Dumbbell)
2
10-15 reps
RPE 9
7
Cable Crunch
2
8-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
5-12 reps
RPE 9
2
Barbell Row
3
8-15 reps
RPE 9
3
Bench Press (Close Grip)
2
8-15 reps
RPE 8
4
Lat Pulldown
2
8-15 reps
RPE 8
5
Lateral Raise (Cable)
2
10-15 reps
RPE 10
6
Rear Delt Fly (Dumbbell)
2
10-15 reps
RPE 9
7
Cable Crunch
2
8-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
5-12 reps
RPE 9
2
Barbell Row
3
8-15 reps
RPE 9
3
Bench Press (Close Grip)
2
8-15 reps
RPE 8
4
Lat Pulldown
2
8-15 reps
RPE 8
5
Lateral Raise (Cable)
2
10-15 reps
RPE 10
6
Rear Delt Fly (Dumbbell)
2
10-15 reps
RPE 9
7
Cable Crunch
2
8-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
5-12 reps
RPE 9
2
Barbell Row
3
8-15 reps
RPE 9
3
Bench Press (Close Grip)
2
8-15 reps
RPE 8
4
Lat Pulldown
2
8-15 reps
RPE 8
5
Lateral Raise (Cable)
2
10-15 reps
RPE 10
6
Rear Delt Fly (Dumbbell)
2
10-15 reps
RPE 9
7
Cable Crunch
2
8-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
5-12 reps
RPE 9
2
Barbell Row
3
8-15 reps
RPE 9
3
Bench Press (Close Grip)
2
8-15 reps
RPE 8
4
Lat Pulldown
2
8-15 reps
RPE 8
5
Lateral Raise (Cable)
2
10-15 reps
RPE 10
6
Rear Delt Fly (Dumbbell)
2
10-15 reps
RPE 9
7
Cable Crunch
2
8-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
5-12 reps
RPE 9
2
Barbell Row
3
8-15 reps
RPE 9
3
Bench Press (Close Grip)
2
8-15 reps
RPE 8
4
Lat Pulldown
2
8-15 reps
RPE 8
5
Lateral Raise (Cable)
2
10-15 reps
RPE 10
6
Rear Delt Fly (Dumbbell)
2
10-15 reps
RPE 9
7
Cable Crunch
2
8-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
5-12 reps
RPE 9
2
Barbell Row
3
8-15 reps
RPE 9
3
Bench Press (Close Grip)
2
8-15 reps
RPE 8
4
Lat Pulldown
2
8-15 reps
RPE 8
5
Lateral Raise (Cable)
2
10-15 reps
RPE 10
6
Rear Delt Fly (Dumbbell)
2
10-15 reps
RPE 9
7
Cable Crunch
2
8-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
5-12 reps
RPE 9
2
Barbell Row
3
8-15 reps
RPE 9
3
Bench Press (Close Grip)
2
8-15 reps
RPE 8
4
Lat Pulldown
2
8-15 reps
RPE 8
5
Lateral Raise (Cable)
2
10-15 reps
RPE 10
6
Rear Delt Fly (Dumbbell)
2
10-15 reps
RPE 9
7
Cable Crunch
2
8-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
5-12 reps
RPE 9
2
Barbell Row
3
8-15 reps
RPE 9
3
Bench Press (Close Grip)
2
8-15 reps
RPE 8
4
Lat Pulldown
2
8-15 reps
RPE 8
5
Lateral Raise (Cable)
2
10-15 reps
RPE 10
6
Rear Delt Fly (Dumbbell)
2
10-15 reps
RPE 9
7
Cable Crunch
2
8-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
5-12 reps
RPE 9
2
Barbell Row
3
8-15 reps
RPE 9
3
Bench Press (Close Grip)
2
8-15 reps
RPE 8
4
Lat Pulldown
2
8-15 reps
RPE 8
5
Lateral Raise (Cable)
2
10-15 reps
RPE 10
6
Rear Delt Fly (Dumbbell)
2
10-15 reps
RPE 9
7
Cable Crunch
2
8-15 reps
RPE 9
Week 1
1 / 12 Weeks
Day 1
1
Hamstring Curl
2 Sets
15-20 Reps
@7
2
Squat (Barbell)
3 Sets
5-12 Reps
@8
3
Reverse Lunge (Barbell)
2 Sets
6-12 Reps
@8
4
Incline Curl (Dumbbell)
2 Sets
15-20 Reps
@9
5
Single Arm Overhead Tricep Extension
2 Sets
15-20 Reps
@9
6
Bicep Curl (EZ Bar)
2 Sets
6-12 Reps
@9
7
Lying Tricep Extension (Barbell)
2 Sets
6-12 Reps
@9
Day 3
1
Leg Extension
2 Sets
10-20 Reps
@7
2
Romanian Deadlift (Barbell)
3 Sets
5-12 Reps
@8.5
3
Leg Press (45 Degrees)
2 Sets
6-12 Reps
@8
4
Incline Curl (Dumbbell)
2 Sets
15-20 Reps
@9
5
Tricep Pushdown (Cable)
2 Sets
15-20 Reps
@9
6
Bicep Curl (Cable)
2 Sets
1 Set
6-12 Reps
-
@9
-
7
Lying Tricep Extension (Barbell)
2 Sets
6-12 Reps
@9
Day 2
1
Incline Bench Press (Barbell)
3 Sets
5-15 Reps
@9
2
Lat Pulldown
3 Sets
8-15 Reps
@9
3
Dip (Weighted)
2 Sets
8-15 Reps
@8
4
Chest Supported Row (Machine)
2 Sets
8-15 Reps
@8
5
Lateral Raise (Dumbbell)
2 Sets
10-15 Reps
@10
6
Rear Delt Fly (Cable)
2 Sets
10-15 Reps
@10
7
Hanging Leg Raise
2 Sets
8-15 Reps
@8
Day 4
1
Overhead Press (Barbell)
3 Sets
5-12 Reps
@9
2
Barbell Row
3 Sets
8-15 Reps
@9
3
Bench Press (Close Grip)
2 Sets
8-15 Reps
@8
4
Lat Pulldown
2 Sets
8-15 Reps
@8
5
Lateral Raise (Cable)
2 Sets
10-15 Reps
@10
6
Rear Delt Fly (Dumbbell)
2 Sets
10-15 Reps
@9
7
Cable Crunch
2 Sets
8-15 Reps
@9