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BoostcampPNG

4 day split

by Jora T.

Program Description

This 4 day split is made to make sure you hit the hole body while not having to spend too much time in the gym and to stay healthy in general.

Program Overview

  • Level
    Beginner, Novice
  • Goal
    Athletics, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    16 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jan 06, 2025 08:44
  • Last Edited
    Jan 06, 2025 09:11
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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
WEEK 13
WEEK 14
WEEK 15
WEEK 16
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
1
12 reps
10 reps
8 reps
-
-
-
2
Romanian Deadlift (Barbell)
1
2
12 reps
10 reps
-
-
3
Leg Extension
1
2
12 reps
10 reps
-
-
4
Lying Leg Curl
1
2
12 reps
10 reps
-
-
5
Seated Calf Raise
2
12 reps
-
6
Abs Crunch (Bodyweight)
2
15 reps
-
7
Plank
2
1 mins
-
8
Cardio
1
15 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
1
12 reps
10 reps
8 reps
-
-
-
2
Romanian Deadlift (Barbell)
1
2
12 reps
10 reps
-
-
3
Leg Extension
1
2
12 reps
10 reps
-
-
4
Lying Leg Curl
1
2
12 reps
10 reps
-
-
5
Seated Calf Raise
2
12 reps
-
6
Abs Crunch (Bodyweight)
2
15 reps
-
7
Plank
2
1 mins
-
8
Cardio
1
15 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
1
12 reps
10 reps
8 reps
-
-
-
2
Romanian Deadlift (Barbell)
1
2
12 reps
10 reps
-
-
3
Leg Extension
1
2
12 reps
10 reps
-
-
4
Lying Leg Curl
1
2
12 reps
10 reps
-
-
5
Seated Calf Raise
2
12 reps
-
6
Abs Crunch (Bodyweight)
2
15 reps
-
7
Plank
2
1 mins
-
8
Cardio
1
15 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
1
12 reps
10 reps
8 reps
-
-
-
2
Romanian Deadlift (Barbell)
1
2
12 reps
10 reps
-
-
3
Leg Extension
1
2
12 reps
10 reps
-
-
4
Lying Leg Curl
1
2
12 reps
10 reps
-
-
5
Seated Calf Raise
2
12 reps
-
6
Abs Crunch (Bodyweight)
2
15 reps
-
7
Plank
2
1 mins
-
8
Cardio
1
15 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
1
12 reps
10 reps
8 reps
-
-
-
2
Romanian Deadlift (Barbell)
1
2
12 reps
10 reps
-
-
3
Leg Extension
1
2
12 reps
10 reps
-
-
4
Lying Leg Curl
1
2
12 reps
10 reps
-
-
5
Seated Calf Raise
2
12 reps
-
6
Abs Crunch (Bodyweight)
2
15 reps
-
7
Plank
2
1 mins
-
8
Cardio
1
15 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
1
12 reps
10 reps
8 reps
-
-
-
2
Romanian Deadlift (Barbell)
1
2
12 reps
10 reps
-
-
3
Leg Extension
1
2
12 reps
10 reps
-
-
4
Lying Leg Curl
1
2
12 reps
10 reps
-
-
5
Seated Calf Raise
2
12 reps
-
6
Abs Crunch (Bodyweight)
2
15 reps
-
7
Plank
2
1 mins
-
8
Cardio
1
15 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
1
12 reps
10 reps
8 reps
-
-
-
2
Romanian Deadlift (Barbell)
1
2
12 reps
10 reps
-
-
3
Leg Extension
1
2
12 reps
10 reps
-
-
4
Lying Leg Curl
1
2
12 reps
10 reps
-
-
5
Seated Calf Raise
2
12 reps
-
6
Abs Crunch (Bodyweight)
2
15 reps
-
7
Plank
2
1 mins
-
8
Cardio
1
15 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
1
12 reps
10 reps
8 reps
-
-
-
2
Romanian Deadlift (Barbell)
1
2
12 reps
10 reps
-
-
3
Leg Extension
1
2
12 reps
10 reps
-
-
4
Lying Leg Curl
1
2
12 reps
10 reps
-
-
5
Seated Calf Raise
2
12 reps
-
6
Abs Crunch (Bodyweight)
2
15 reps
-
7
Plank
2
1 mins
-
8
Cardio
1
15 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
1
12 reps
10 reps
8 reps
-
-
-
2
Romanian Deadlift (Barbell)
1
2
12 reps
10 reps
-
-
3
Leg Extension
1
2
12 reps
10 reps
-
-
4
Lying Leg Curl
1
2
12 reps
10 reps
-
-
5
Seated Calf Raise
2
12 reps
-
6
Abs Crunch (Bodyweight)
2
15 reps
-
7
Plank
2
1 mins
-
8
Cardio
1
15 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
1
12 reps
10 reps
8 reps
-
-
-
2
Romanian Deadlift (Barbell)
1
2
12 reps
10 reps
-
-
3
Leg Extension
1
2
12 reps
10 reps
-
-
4
Lying Leg Curl
1
2
12 reps
10 reps
-
-
5
Seated Calf Raise
2
12 reps
-
6
Abs Crunch (Bodyweight)
2
15 reps
-
7
Plank
2
1 mins
-
8
Cardio
1
15 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
1
12 reps
10 reps
8 reps
-
-
-
2
Romanian Deadlift (Barbell)
1
2
12 reps
10 reps
-
-
3
Leg Extension
1
2
12 reps
10 reps
-
-
4
Lying Leg Curl
1
2
12 reps
10 reps
-
-
5
Seated Calf Raise
2
12 reps
-
6
Abs Crunch (Bodyweight)
2
15 reps
-
7
Plank
2
1 mins
-
8
Cardio
1
15 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
1
12 reps
10 reps
8 reps
-
-
-
2
Romanian Deadlift (Barbell)
1
2
12 reps
10 reps
-
-
3
Leg Extension
1
2
12 reps
10 reps
-
-
4
Lying Leg Curl
1
2
12 reps
10 reps
-
-
5
Seated Calf Raise
2
12 reps
-
6
Abs Crunch (Bodyweight)
2
15 reps
-
7
Plank
2
1 mins
-
8
Cardio
1
15 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
1
12 reps
10 reps
8 reps
-
-
-
2
Romanian Deadlift (Barbell)
1
2
12 reps
10 reps
-
-
3
Leg Extension
1
2
12 reps
10 reps
-
-
4
Lying Leg Curl
1
2
12 reps
10 reps
-
-
5
Seated Calf Raise
2
12 reps
-
6
Abs Crunch (Bodyweight)
2
15 reps
-
7
Plank
2
1 mins
-
8
Cardio
1
15 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
1
12 reps
10 reps
8 reps
-
-
-
2
Romanian Deadlift (Barbell)
1
2
12 reps
10 reps
-
-
3
Leg Extension
1
2
12 reps
10 reps
-
-
4
Lying Leg Curl
1
2
12 reps
10 reps
-
-
5
Seated Calf Raise
2
12 reps
-
6
Abs Crunch (Bodyweight)
2
15 reps
-
7
Plank
2
1 mins
-
8
Cardio
1
15 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
1
12 reps
10 reps
8 reps
-
-
-
2
Romanian Deadlift (Barbell)
1
2
12 reps
10 reps
-
-
3
Leg Extension
1
2
12 reps
10 reps
-
-
4
Lying Leg Curl
1
2
12 reps
10 reps
-
-
5
Seated Calf Raise
2
12 reps
-
6
Abs Crunch (Bodyweight)
2
15 reps
-
7
Plank
2
1 mins
-
8
Cardio
1
15 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
1
12 reps
10 reps
8 reps
-
-
-
2
Romanian Deadlift (Barbell)
1
2
12 reps
10 reps
-
-
3
Leg Extension
1
2
12 reps
10 reps
-
-
4
Lying Leg Curl
1
2
12 reps
10 reps
-
-
5
Seated Calf Raise
2
12 reps
-
6
Abs Crunch (Bodyweight)
2
15 reps
-
7
Plank
2
1 mins
-
8
Cardio
1
15 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
2
12 reps
10 reps
-
-
2
Lateral Raise (Dumbbell)
1
2
12 reps
10 reps
-
-
3
Chest Fly (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Tricep Pushdown (Cable)
1
2
12 reps
10 reps
-
-
5
Seated Shoulder Press (Dumbbell)
3
10 reps
-
6
Cardio
1
15 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
2
12 reps
10 reps
-
-
2
Lateral Raise (Dumbbell)
1
2
12 reps
10 reps
-
-
3
Chest Fly (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Tricep Pushdown (Cable)
1
2
12 reps
10 reps
-
-
5
Seated Shoulder Press (Dumbbell)
3
10 reps
-
6
Cardio
1
15 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
2
12 reps
10 reps
-
-
2
Lateral Raise (Dumbbell)
1
2
12 reps
10 reps
-
-
3
Chest Fly (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Tricep Pushdown (Cable)
1
2
12 reps
10 reps
-
-
5
Seated Shoulder Press (Dumbbell)
3
10 reps
-
6
Cardio
1
15 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
2
12 reps
10 reps
-
-
2
Lateral Raise (Dumbbell)
1
2
12 reps
10 reps
-
-
3
Chest Fly (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Tricep Pushdown (Cable)
1
2
12 reps
10 reps
-
-
5
Seated Shoulder Press (Dumbbell)
3
10 reps
-
6
Cardio
1
15 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
2
12 reps
10 reps
-
-
2
Lateral Raise (Dumbbell)
1
2
12 reps
10 reps
-
-
3
Chest Fly (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Tricep Pushdown (Cable)
1
2
12 reps
10 reps
-
-
5
Seated Shoulder Press (Dumbbell)
3
10 reps
-
6
Cardio
1
15 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
2
12 reps
10 reps
-
-
2
Lateral Raise (Dumbbell)
1
2
12 reps
10 reps
-
-
3
Chest Fly (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Tricep Pushdown (Cable)
1
2
12 reps
10 reps
-
-
5
Seated Shoulder Press (Dumbbell)
3
10 reps
-
6
Cardio
1
15 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
2
12 reps
10 reps
-
-
2
Lateral Raise (Dumbbell)
1
2
12 reps
10 reps
-
-
3
Chest Fly (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Tricep Pushdown (Cable)
1
2
12 reps
10 reps
-
-
5
Seated Shoulder Press (Dumbbell)
3
10 reps
-
6
Cardio
1
15 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
2
12 reps
10 reps
-
-
2
Lateral Raise (Dumbbell)
1
2
12 reps
10 reps
-
-
3
Chest Fly (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Tricep Pushdown (Cable)
1
2
12 reps
10 reps
-
-
5
Seated Shoulder Press (Dumbbell)
3
10 reps
-
6
Cardio
1
15 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
2
12 reps
10 reps
-
-
2
Lateral Raise (Dumbbell)
1
2
12 reps
10 reps
-
-
3
Chest Fly (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Tricep Pushdown (Cable)
1
2
12 reps
10 reps
-
-
5
Seated Shoulder Press (Dumbbell)
3
10 reps
-
6
Cardio
1
15 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
2
12 reps
10 reps
-
-
2
Lateral Raise (Dumbbell)
1
2
12 reps
10 reps
-
-
3
Chest Fly (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Tricep Pushdown (Cable)
1
2
12 reps
10 reps
-
-
5
Seated Shoulder Press (Dumbbell)
3
10 reps
-
6
Cardio
1
15 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
2
12 reps
10 reps
-
-
2
Lateral Raise (Dumbbell)
1
2
12 reps
10 reps
-
-
3
Chest Fly (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Tricep Pushdown (Cable)
1
2
12 reps
10 reps
-
-
5
Seated Shoulder Press (Dumbbell)
3
10 reps
-
6
Cardio
1
15 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
2
12 reps
10 reps
-
-
2
Lateral Raise (Dumbbell)
1
2
12 reps
10 reps
-
-
3
Chest Fly (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Tricep Pushdown (Cable)
1
2
12 reps
10 reps
-
-
5
Seated Shoulder Press (Dumbbell)
3
10 reps
-
6
Cardio
1
15 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
2
12 reps
10 reps
-
-
2
Lateral Raise (Dumbbell)
1
2
12 reps
10 reps
-
-
3
Chest Fly (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Tricep Pushdown (Cable)
1
2
12 reps
10 reps
-
-
5
Seated Shoulder Press (Dumbbell)
3
10 reps
-
6
Cardio
1
15 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
2
12 reps
10 reps
-
-
2
Lateral Raise (Dumbbell)
1
2
12 reps
10 reps
-
-
3
Chest Fly (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Tricep Pushdown (Cable)
1
2
12 reps
10 reps
-
-
5
Seated Shoulder Press (Dumbbell)
3
10 reps
-
6
Cardio
1
15 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
2
12 reps
10 reps
-
-
2
Lateral Raise (Dumbbell)
1
2
12 reps
10 reps
-
-
3
Chest Fly (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Tricep Pushdown (Cable)
1
2
12 reps
10 reps
-
-
5
Seated Shoulder Press (Dumbbell)
3
10 reps
-
6
Cardio
1
15 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
2
12 reps
10 reps
-
-
2
Lateral Raise (Dumbbell)
1
2
12 reps
10 reps
-
-
3
Chest Fly (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Tricep Pushdown (Cable)
1
2
12 reps
10 reps
-
-
5
Seated Shoulder Press (Dumbbell)
3
10 reps
-
6
Cardio
1
15 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Good Morning
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Bulgarian Split Squat (Dumbbell)
4
10 reps
-
3
Leg Press
1
2
1
12 reps
10 reps
8 reps
-
-
-
4
Hip Thrust (Barbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Hanging Leg Raise
2
15 reps
-
6
Leg Raise (Captain's Chair)
2
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Good Morning
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Bulgarian Split Squat (Dumbbell)
4
10 reps
-
3
Leg Press
1
2
1
12 reps
10 reps
8 reps
-
-
-
4
Hip Thrust (Barbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Hanging Leg Raise
2
15 reps
-
6
Leg Raise (Captain's Chair)
2
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Good Morning
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Bulgarian Split Squat (Dumbbell)
4
10 reps
-
3
Leg Press
1
2
1
12 reps
10 reps
8 reps
-
-
-
4
Hip Thrust (Barbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Hanging Leg Raise
2
15 reps
-
6
Leg Raise (Captain's Chair)
2
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Good Morning
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Bulgarian Split Squat (Dumbbell)
4
10 reps
-
3
Leg Press
1
2
1
12 reps
10 reps
8 reps
-
-
-
4
Hip Thrust (Barbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Hanging Leg Raise
2
15 reps
-
6
Leg Raise (Captain's Chair)
2
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Good Morning
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Bulgarian Split Squat (Dumbbell)
4
10 reps
-
3
Leg Press
1
2
1
12 reps
10 reps
8 reps
-
-
-
4
Hip Thrust (Barbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Hanging Leg Raise
2
15 reps
-
6
Leg Raise (Captain's Chair)
2
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Good Morning
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Bulgarian Split Squat (Dumbbell)
4
10 reps
-
3
Leg Press
1
2
1
12 reps
10 reps
8 reps
-
-
-
4
Hip Thrust (Barbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Hanging Leg Raise
2
15 reps
-
6
Leg Raise (Captain's Chair)
2
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Good Morning
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Bulgarian Split Squat (Dumbbell)
4
10 reps
-
3
Leg Press
1
2
1
12 reps
10 reps
8 reps
-
-
-
4
Hip Thrust (Barbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Hanging Leg Raise
2
15 reps
-
6
Leg Raise (Captain's Chair)
2
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Good Morning
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Bulgarian Split Squat (Dumbbell)
4
10 reps
-
3
Leg Press
1
2
1
12 reps
10 reps
8 reps
-
-
-
4
Hip Thrust (Barbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Hanging Leg Raise
2
15 reps
-
6
Leg Raise (Captain's Chair)
2
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Good Morning
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Bulgarian Split Squat (Dumbbell)
4
10 reps
-
3
Leg Press
1
2
1
12 reps
10 reps
8 reps
-
-
-
4
Hip Thrust (Barbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Hanging Leg Raise
2
15 reps
-
6
Leg Raise (Captain's Chair)
2
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Good Morning
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Bulgarian Split Squat (Dumbbell)
4
10 reps
-
3
Leg Press
1
2
1
12 reps
10 reps
8 reps
-
-
-
4
Hip Thrust (Barbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Hanging Leg Raise
2
15 reps
-
6
Leg Raise (Captain's Chair)
2
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Good Morning
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Bulgarian Split Squat (Dumbbell)
4
10 reps
-
3
Leg Press
1
2
1
12 reps
10 reps
8 reps
-
-
-
4
Hip Thrust (Barbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Hanging Leg Raise
2
15 reps
-
6
Leg Raise (Captain's Chair)
2
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Good Morning
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Bulgarian Split Squat (Dumbbell)
4
10 reps
-
3
Leg Press
1
2
1
12 reps
10 reps
8 reps
-
-
-
4
Hip Thrust (Barbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Hanging Leg Raise
2
15 reps
-
6
Leg Raise (Captain's Chair)
2
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Good Morning
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Bulgarian Split Squat (Dumbbell)
4
10 reps
-
3
Leg Press
1
2
1
12 reps
10 reps
8 reps
-
-
-
4
Hip Thrust (Barbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Hanging Leg Raise
2
15 reps
-
6
Leg Raise (Captain's Chair)
2
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Good Morning
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Bulgarian Split Squat (Dumbbell)
4
10 reps
-
3
Leg Press
1
2
1
12 reps
10 reps
8 reps
-
-
-
4
Hip Thrust (Barbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Hanging Leg Raise
2
15 reps
-
6
Leg Raise (Captain's Chair)
2
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Good Morning
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Bulgarian Split Squat (Dumbbell)
4
10 reps
-
3
Leg Press
1
2
1
12 reps
10 reps
8 reps
-
-
-
4
Hip Thrust (Barbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Hanging Leg Raise
2
15 reps
-
6
Leg Raise (Captain's Chair)
2
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Good Morning
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Bulgarian Split Squat (Dumbbell)
4
10 reps
-
3
Leg Press
1
2
1
12 reps
10 reps
8 reps
-
-
-
4
Hip Thrust (Barbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Hanging Leg Raise
2
15 reps
-
6
Leg Raise (Captain's Chair)
2
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
-
2
Seated Row (Cable)
3
-
3
Bicep Curl (Cable)
2
-
4
Face Pull
3
-
5
Hyperextension
3
-
6
Cardio
1
15 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
-
2
Seated Row (Cable)
3
-
3
Bicep Curl (Cable)
2
-
4
Face Pull
3
-
5
Hyperextension
3
-
6
Cardio
1
15 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
-
2
Seated Row (Cable)
3
-
3
Bicep Curl (Cable)
2
-
4
Face Pull
3
-
5
Hyperextension
3
-
6
Cardio
1
15 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
-
2
Seated Row (Cable)
3
-
3
Bicep Curl (Cable)
2
-
4
Face Pull
3
-
5
Hyperextension
3
-
6
Cardio
1
15 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
-
2
Seated Row (Cable)
3
-
3
Bicep Curl (Cable)
2
-
4
Face Pull
3
-
5
Hyperextension
3
-
6
Cardio
1
15 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
-
2
Seated Row (Cable)
3
-
3
Bicep Curl (Cable)
2
-
4
Face Pull
3
-
5
Hyperextension
3
-
6
Cardio
1
15 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
-
2
Seated Row (Cable)
3
-
3
Bicep Curl (Cable)
2
-
4
Face Pull
3
-
5
Hyperextension
3
-
6
Cardio
1
15 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
-
2
Seated Row (Cable)
3
-
3
Bicep Curl (Cable)
2
-
4
Face Pull
3
-
5
Hyperextension
3
-
6
Cardio
1
15 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
-
2
Seated Row (Cable)
3
-
3
Bicep Curl (Cable)
2
-
4
Face Pull
3
-
5
Hyperextension
3
-
6
Cardio
1
15 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
-
2
Seated Row (Cable)
3
-
3
Bicep Curl (Cable)
2
-
4
Face Pull
3
-
5
Hyperextension
3
-
6
Cardio
1
15 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
-
2
Seated Row (Cable)
3
-
3
Bicep Curl (Cable)
2
-
4
Face Pull
3
-
5
Hyperextension
3
-
6
Cardio
1
15 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
-
2
Seated Row (Cable)
3
-
3
Bicep Curl (Cable)
2
-
4
Face Pull
3
-
5
Hyperextension
3
-
6
Cardio
1
15 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
-
2
Seated Row (Cable)
3
-
3
Bicep Curl (Cable)
2
-
4
Face Pull
3
-
5
Hyperextension
3
-
6
Cardio
1
15 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
-
2
Seated Row (Cable)
3
-
3
Bicep Curl (Cable)
2
-
4
Face Pull
3
-
5
Hyperextension
3
-
6
Cardio
1
15 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
-
2
Seated Row (Cable)
3
-
3
Bicep Curl (Cable)
2
-
4
Face Pull
3
-
5
Hyperextension
3
-
6
Cardio
1
15 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
-
2
Seated Row (Cable)
3
-
3
Bicep Curl (Cable)
2
-
4
Face Pull
3
-
5
Hyperextension
3
-
6
Cardio
1
15 mins
-
Week 1
1 / 16 Weeks
Day 1
1
Squat (Barbell)
1 Set
2 Sets
1 Set
12 Reps
10 Reps
8 Reps
-
-
-
2
Romanian Deadlift (Barbell)
1 Set
2 Sets
12 Reps
10 Reps
-
-
3
Leg Extension
1 Set
2 Sets
12 Reps
10 Reps
-
-
4
Lying Leg Curl
1 Set
2 Sets
12 Reps
10 Reps
-
-
5
Seated Calf Raise
2 Sets
12 Reps
-
6
Abs Crunch (Bodyweight)
2 Sets
15 Reps
-
7
Plank
2 Sets
1 mins
-
8
Cardio
1 Set
15 mins
-
Day 3
1
Good Morning
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
-
-
-
2
Bulgarian Split Squat (Dumbbell)
4 Sets
10 Reps
-
3
Leg Press
1 Set
2 Sets
1 Set
12 Reps
10 Reps
8 Reps
-
-
-
4
Hip Thrust (Barbell)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
-
-
-
5
Hanging Leg Raise
2 Sets
15 Reps
-
6
Leg Raise (Captain's Chair)
2 Sets
15 Reps
-
Day 2
1
Chest Press (Machine)
1 Set
2 Sets
12 Reps
10 Reps
-
-
2
Lateral Raise (Dumbbell)
1 Set
2 Sets
12 Reps
10 Reps
-
-
3
Chest Fly (Machine)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
-
-
-
4
Tricep Pushdown (Cable)
1 Set
2 Sets
12 Reps
10 Reps
-
-
5
Seated Shoulder Press (Dumbbell)
3 Sets
10 Reps
-
6
Cardio
1 Set
15 mins
-
Day 4
1
Lat Pulldown
4 Sets
-
2
Seated Row (Cable)
3 Sets
-
3
Bicep Curl (Cable)
2 Sets
-
4
Face Pull
3 Sets
-
5
Hyperextension
3 Sets
-
6
Cardio
1 Set
15 mins
-