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BoostcampPNG

4-Day Hypertrophy + Strength

by Viktor L.
1 athletes joined

Program Description

Stærk

Program Overview

  • Level
    Novice
  • Goal
    Athletics, Muscle & Sculpting, Bodyweight Fitness
  • Equipment
    Full Gym
  • Program Length
    16 weeks
  • Time Per Workout
    100 minutes
  • Created
    Feb 27, 2026 12:35
  • Last Edited
    Mar 01, 2026 11:11
Muscle Engagement
Front
Back
MuscleSet
Triceps
15.5%
Upper Back
13.5%
Front Delts
12.9%
Lats
10.3%
Biceps
10.1%
Chest
9.8%
Middle Delts
6%
Hamstrings
4%
Rear Delts
3.7%
Abs
3.2%
Quadriceps
2.9%
Glutes
2.3%
Forearms
2%
Calves
1.7%
Lower Back
1.1%
Adductors
0.9%
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BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
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Star
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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
WEEK 13
WEEK 14
WEEK 15
WEEK 16
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
4
6-8 reps
-
2
Incline Bench Press (Dumbbell)
4
8-10 reps
-
3
Chest Fly (Machine)
2
12-15 reps
-
4
Seated Shoulder Press (Dumbbell)
4
8-10 reps
-
5
Lateral Raise (Cable)
2
12-15 reps
-
6
Overhead Tricep Extension (Cable)
3
8-12 reps
-
7
V-Handle Tricep Pushdown (Cable)
2
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
4
6-8 reps
-
2
Incline Bench Press (Dumbbell)
4
8-10 reps
-
3
Chest Fly (Machine)
2
12-15 reps
-
4
Seated Shoulder Press (Dumbbell)
4
8-10 reps
-
5
Lateral Raise (Cable)
2
12-15 reps
-
6
Overhead Tricep Extension (Cable)
3
8-12 reps
-
7
V-Handle Tricep Pushdown (Cable)
2
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
4
6-8 reps
-
2
Incline Bench Press (Dumbbell)
4
8-10 reps
-
3
Chest Fly (Machine)
2
12-15 reps
-
4
Seated Shoulder Press (Dumbbell)
4
8-10 reps
-
5
Lateral Raise (Cable)
2
12-15 reps
-
6
Overhead Tricep Extension (Cable)
3
8-12 reps
-
7
V-Handle Tricep Pushdown (Cable)
2
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
4
6-8 reps
-
2
Incline Bench Press (Dumbbell)
4
8-10 reps
-
3
Chest Fly (Machine)
2
12-15 reps
-
4
Seated Shoulder Press (Dumbbell)
4
8-10 reps
-
5
Lateral Raise (Cable)
2
12-15 reps
-
6
Overhead Tricep Extension (Cable)
3
8-12 reps
-
7
V-Handle Tricep Pushdown (Cable)
2
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
4
6-8 reps
-
2
Incline Bench Press (Dumbbell)
4
8-10 reps
-
3
Chest Fly (Machine)
2
12-15 reps
-
4
Seated Shoulder Press (Dumbbell)
4
8-10 reps
-
5
Lateral Raise (Cable)
2
12-15 reps
-
6
Overhead Tricep Extension (Cable)
3
8-12 reps
-
7
V-Handle Tricep Pushdown (Cable)
2
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
4
6-8 reps
-
2
Incline Bench Press (Dumbbell)
4
8-10 reps
-
3
Chest Fly (Machine)
2
12-15 reps
-
4
Seated Shoulder Press (Dumbbell)
4
8-10 reps
-
5
Lateral Raise (Cable)
2
12-15 reps
-
6
Overhead Tricep Extension (Cable)
3
8-12 reps
-
7
V-Handle Tricep Pushdown (Cable)
2
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
4
6-8 reps
-
2
Incline Bench Press (Dumbbell)
4
8-10 reps
-
3
Chest Fly (Machine)
2
12-15 reps
-
4
Seated Shoulder Press (Dumbbell)
4
8-10 reps
-
5
Lateral Raise (Cable)
2
12-15 reps
-
6
Overhead Tricep Extension (Cable)
3
8-12 reps
-
7
V-Handle Tricep Pushdown (Cable)
2
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
4
6-8 reps
-
2
Incline Bench Press (Dumbbell)
4
8-10 reps
-
3
Chest Fly (Machine)
2
12-15 reps
-
4
Seated Shoulder Press (Dumbbell)
4
8-10 reps
-
5
Lateral Raise (Cable)
2
12-15 reps
-
6
Overhead Tricep Extension (Cable)
3
8-12 reps
-
7
V-Handle Tricep Pushdown (Cable)
2
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
4
6-8 reps
-
2
Incline Bench Press (Dumbbell)
4
8-10 reps
-
3
Chest Fly (Machine)
2
12-15 reps
-
4
Seated Shoulder Press (Dumbbell)
4
8-10 reps
-
5
Lateral Raise (Cable)
2
12-15 reps
-
6
Overhead Tricep Extension (Cable)
3
8-12 reps
-
7
V-Handle Tricep Pushdown (Cable)
2
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
4
6-8 reps
-
2
Incline Bench Press (Dumbbell)
4
8-10 reps
-
3
Chest Fly (Machine)
2
12-15 reps
-
4
Seated Shoulder Press (Dumbbell)
4
8-10 reps
-
5
Lateral Raise (Cable)
2
12-15 reps
-
6
Overhead Tricep Extension (Cable)
3
8-12 reps
-
7
V-Handle Tricep Pushdown (Cable)
2
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
4
6-8 reps
-
2
Incline Bench Press (Dumbbell)
4
8-10 reps
-
3
Chest Fly (Machine)
2
12-15 reps
-
4
Seated Shoulder Press (Dumbbell)
4
8-10 reps
-
5
Lateral Raise (Cable)
2
12-15 reps
-
6
Overhead Tricep Extension (Cable)
3
8-12 reps
-
7
V-Handle Tricep Pushdown (Cable)
2
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
4
6-8 reps
-
2
Incline Bench Press (Dumbbell)
4
8-10 reps
-
3
Chest Fly (Machine)
2
12-15 reps
-
4
Seated Shoulder Press (Dumbbell)
4
8-10 reps
-
5
Lateral Raise (Cable)
2
12-15 reps
-
6
Overhead Tricep Extension (Cable)
3
8-12 reps
-
7
V-Handle Tricep Pushdown (Cable)
2
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
4
6-8 reps
-
2
Incline Bench Press (Dumbbell)
4
8-10 reps
-
3
Chest Fly (Machine)
2
12-15 reps
-
4
Seated Shoulder Press (Dumbbell)
4
8-10 reps
-
5
Lateral Raise (Cable)
2
12-15 reps
-
6
Overhead Tricep Extension (Cable)
3
8-12 reps
-
7
V-Handle Tricep Pushdown (Cable)
2
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
4
6-8 reps
-
2
Incline Bench Press (Dumbbell)
4
8-10 reps
-
3
Chest Fly (Machine)
2
12-15 reps
-
4
Seated Shoulder Press (Dumbbell)
4
8-10 reps
-
5
Lateral Raise (Cable)
2
12-15 reps
-
6
Overhead Tricep Extension (Cable)
3
8-12 reps
-
7
V-Handle Tricep Pushdown (Cable)
2
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
4
6-8 reps
-
2
Incline Bench Press (Dumbbell)
4
8-10 reps
-
3
Chest Fly (Machine)
2
12-15 reps
-
4
Seated Shoulder Press (Dumbbell)
4
8-10 reps
-
5
Lateral Raise (Cable)
2
12-15 reps
-
6
Overhead Tricep Extension (Cable)
3
8-12 reps
-
7
V-Handle Tricep Pushdown (Cable)
2
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
4
6-8 reps
-
2
Incline Bench Press (Dumbbell)
4
8-10 reps
-
3
Chest Fly (Machine)
2
12-15 reps
-
4
Seated Shoulder Press (Dumbbell)
4
8-10 reps
-
5
Lateral Raise (Cable)
2
12-15 reps
-
6
Overhead Tricep Extension (Cable)
3
8-12 reps
-
7
V-Handle Tricep Pushdown (Cable)
2
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
4
6-10 reps
-
2
Seated Row (Cable)
4
8-10 reps
-
3
Chest Supported Row (Machine)
3
10-12 reps
-
4
Rear Delt Fly (Machine)
2
12-15 reps
-
5
Kelso Shrug
2
10-12 reps
-
6
Bayesian Curl
3
8-10 reps
-
7
Preacher Curl (Machine)
2
10-12 reps
-
8
Hammer Curl (Dumbbell)
2
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
4
6-10 reps
-
2
Seated Row (Cable)
4
8-10 reps
-
3
Chest Supported Row (Machine)
3
10-12 reps
-
4
Rear Delt Fly (Machine)
2
12-15 reps
-
5
Kelso Shrug
2
10-12 reps
-
6
Bayesian Curl
3
8-10 reps
-
7
Preacher Curl (Machine)
2
10-12 reps
-
8
Hammer Curl (Dumbbell)
2
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
4
6-10 reps
-
2
Seated Row (Cable)
4
8-10 reps
-
3
Chest Supported Row (Machine)
3
10-12 reps
-
4
Rear Delt Fly (Machine)
2
12-15 reps
-
5
Kelso Shrug
2
10-12 reps
-
6
Bayesian Curl
3
8-10 reps
-
7
Preacher Curl (Machine)
2
10-12 reps
-
8
Hammer Curl (Dumbbell)
2
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
4
6-10 reps
-
2
Seated Row (Cable)
4
8-10 reps
-
3
Chest Supported Row (Machine)
3
10-12 reps
-
4
Rear Delt Fly (Machine)
2
12-15 reps
-
5
Kelso Shrug
2
10-12 reps
-
6
Bayesian Curl
3
8-10 reps
-
7
Preacher Curl (Machine)
2
10-12 reps
-
8
Hammer Curl (Dumbbell)
2
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
4
6-10 reps
-
2
Seated Row (Cable)
4
8-10 reps
-
3
Chest Supported Row (Machine)
3
10-12 reps
-
4
Rear Delt Fly (Machine)
2
12-15 reps
-
5
Kelso Shrug
2
10-12 reps
-
6
Bayesian Curl
3
8-10 reps
-
7
Preacher Curl (Machine)
2
10-12 reps
-
8
Hammer Curl (Dumbbell)
2
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
4
6-10 reps
-
2
Seated Row (Cable)
4
8-10 reps
-
3
Chest Supported Row (Machine)
3
10-12 reps
-
4
Rear Delt Fly (Machine)
2
12-15 reps
-
5
Kelso Shrug
2
10-12 reps
-
6
Bayesian Curl
3
8-10 reps
-
7
Preacher Curl (Machine)
2
10-12 reps
-
8
Hammer Curl (Dumbbell)
2
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
4
6-10 reps
-
2
Seated Row (Cable)
4
8-10 reps
-
3
Chest Supported Row (Machine)
3
10-12 reps
-
4
Rear Delt Fly (Machine)
2
12-15 reps
-
5
Kelso Shrug
2
10-12 reps
-
6
Bayesian Curl
3
8-10 reps
-
7
Preacher Curl (Machine)
2
10-12 reps
-
8
Hammer Curl (Dumbbell)
2
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
4
6-10 reps
-
2
Seated Row (Cable)
4
8-10 reps
-
3
Chest Supported Row (Machine)
3
10-12 reps
-
4
Rear Delt Fly (Machine)
2
12-15 reps
-
5
Kelso Shrug
2
10-12 reps
-
6
Bayesian Curl
3
8-10 reps
-
7
Preacher Curl (Machine)
2
10-12 reps
-
8
Hammer Curl (Dumbbell)
2
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
4
6-10 reps
-
2
Seated Row (Cable)
4
8-10 reps
-
3
Chest Supported Row (Machine)
3
10-12 reps
-
4
Rear Delt Fly (Machine)
2
12-15 reps
-
5
Kelso Shrug
2
10-12 reps
-
6
Bayesian Curl
3
8-10 reps
-
7
Preacher Curl (Machine)
2
10-12 reps
-
8
Hammer Curl (Dumbbell)
2
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
4
6-10 reps
-
2
Seated Row (Cable)
4
8-10 reps
-
3
Chest Supported Row (Machine)
3
10-12 reps
-
4
Rear Delt Fly (Machine)
2
12-15 reps
-
5
Kelso Shrug
2
10-12 reps
-
6
Bayesian Curl
3
8-10 reps
-
7
Preacher Curl (Machine)
2
10-12 reps
-
8
Hammer Curl (Dumbbell)
2
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
4
6-10 reps
-
2
Seated Row (Cable)
4
8-10 reps
-
3
Chest Supported Row (Machine)
3
10-12 reps
-
4
Rear Delt Fly (Machine)
2
12-15 reps
-
5
Kelso Shrug
2
10-12 reps
-
6
Bayesian Curl
3
8-10 reps
-
7
Preacher Curl (Machine)
2
10-12 reps
-
8
Hammer Curl (Dumbbell)
2
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
4
6-10 reps
-
2
Seated Row (Cable)
4
8-10 reps
-
3
Chest Supported Row (Machine)
3
10-12 reps
-
4
Rear Delt Fly (Machine)
2
12-15 reps
-
5
Kelso Shrug
2
10-12 reps
-
6
Bayesian Curl
3
8-10 reps
-
7
Preacher Curl (Machine)
2
10-12 reps
-
8
Hammer Curl (Dumbbell)
2
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
4
6-10 reps
-
2
Seated Row (Cable)
4
8-10 reps
-
3
Chest Supported Row (Machine)
3
10-12 reps
-
4
Rear Delt Fly (Machine)
2
12-15 reps
-
5
Kelso Shrug
2
10-12 reps
-
6
Bayesian Curl
3
8-10 reps
-
7
Preacher Curl (Machine)
2
10-12 reps
-
8
Hammer Curl (Dumbbell)
2
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
4
6-10 reps
-
2
Seated Row (Cable)
4
8-10 reps
-
3
Chest Supported Row (Machine)
3
10-12 reps
-
4
Rear Delt Fly (Machine)
2
12-15 reps
-
5
Kelso Shrug
2
10-12 reps
-
6
Bayesian Curl
3
8-10 reps
-
7
Preacher Curl (Machine)
2
10-12 reps
-
8
Hammer Curl (Dumbbell)
2
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
4
6-10 reps
-
2
Seated Row (Cable)
4
8-10 reps
-
3
Chest Supported Row (Machine)
3
10-12 reps
-
4
Rear Delt Fly (Machine)
2
12-15 reps
-
5
Kelso Shrug
2
10-12 reps
-
6
Bayesian Curl
3
8-10 reps
-
7
Preacher Curl (Machine)
2
10-12 reps
-
8
Hammer Curl (Dumbbell)
2
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
4
6-10 reps
-
2
Seated Row (Cable)
4
8-10 reps
-
3
Chest Supported Row (Machine)
3
10-12 reps
-
4
Rear Delt Fly (Machine)
2
12-15 reps
-
5
Kelso Shrug
2
10-12 reps
-
6
Bayesian Curl
3
8-10 reps
-
7
Preacher Curl (Machine)
2
10-12 reps
-
8
Hammer Curl (Dumbbell)
2
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-6 reps
-
2
Leg Extension
2
12-15 reps
-
3
Leg Curl
3
10-12 reps
-
4
Hyperextension
2
10-12 reps
-
5
Standing Calf Raise
3
12-20 reps
-
6
Cable Crunch
2
12-20 reps
-
7
Plank
2
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-6 reps
-
2
Leg Extension
2
12-15 reps
-
3
Leg Curl
3
10-12 reps
-
4
Hyperextension
2
10-12 reps
-
5
Standing Calf Raise
3
12-20 reps
-
6
Cable Crunch
2
12-20 reps
-
7
Plank
2
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-6 reps
-
2
Leg Extension
2
12-15 reps
-
3
Leg Curl
3
10-12 reps
-
4
Hyperextension
2
10-12 reps
-
5
Standing Calf Raise
3
12-20 reps
-
6
Cable Crunch
2
12-20 reps
-
7
Plank
2
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-6 reps
-
2
Leg Extension
2
12-15 reps
-
3
Leg Curl
3
10-12 reps
-
4
Hyperextension
2
10-12 reps
-
5
Standing Calf Raise
3
12-20 reps
-
6
Cable Crunch
2
12-20 reps
-
7
Plank
2
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-6 reps
-
2
Leg Extension
2
12-15 reps
-
3
Leg Curl
3
10-12 reps
-
4
Hyperextension
2
10-12 reps
-
5
Standing Calf Raise
3
12-20 reps
-
6
Cable Crunch
2
12-20 reps
-
7
Plank
2
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-6 reps
-
2
Leg Extension
2
12-15 reps
-
3
Leg Curl
3
10-12 reps
-
4
Hyperextension
2
10-12 reps
-
5
Standing Calf Raise
3
12-20 reps
-
6
Cable Crunch
2
12-20 reps
-
7
Plank
2
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-6 reps
-
2
Leg Extension
2
12-15 reps
-
3
Leg Curl
3
10-12 reps
-
4
Hyperextension
2
10-12 reps
-
5
Standing Calf Raise
3
12-20 reps
-
6
Cable Crunch
2
12-20 reps
-
7
Plank
2
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-6 reps
-
2
Leg Extension
2
12-15 reps
-
3
Leg Curl
3
10-12 reps
-
4
Hyperextension
2
10-12 reps
-
5
Standing Calf Raise
3
12-20 reps
-
6
Cable Crunch
2
12-20 reps
-
7
Plank
2
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-6 reps
-
2
Leg Extension
2
12-15 reps
-
3
Leg Curl
3
10-12 reps
-
4
Hyperextension
2
10-12 reps
-
5
Standing Calf Raise
3
12-20 reps
-
6
Cable Crunch
2
12-20 reps
-
7
Plank
2
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-6 reps
-
2
Leg Extension
2
12-15 reps
-
3
Leg Curl
3
10-12 reps
-
4
Hyperextension
2
10-12 reps
-
5
Standing Calf Raise
3
12-20 reps
-
6
Cable Crunch
2
12-20 reps
-
7
Plank
2
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-6 reps
-
2
Leg Extension
2
12-15 reps
-
3
Leg Curl
3
10-12 reps
-
4
Hyperextension
2
10-12 reps
-
5
Standing Calf Raise
3
12-20 reps
-
6
Cable Crunch
2
12-20 reps
-
7
Plank
2
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-6 reps
-
2
Leg Extension
2
12-15 reps
-
3
Leg Curl
3
10-12 reps
-
4
Hyperextension
2
10-12 reps
-
5
Standing Calf Raise
3
12-20 reps
-
6
Cable Crunch
2
12-20 reps
-
7
Plank
2
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-6 reps
-
2
Leg Extension
2
12-15 reps
-
3
Leg Curl
3
10-12 reps
-
4
Hyperextension
2
10-12 reps
-
5
Standing Calf Raise
3
12-20 reps
-
6
Cable Crunch
2
12-20 reps
-
7
Plank
2
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-6 reps
-
2
Leg Extension
2
12-15 reps
-
3
Leg Curl
3
10-12 reps
-
4
Hyperextension
2
10-12 reps
-
5
Standing Calf Raise
3
12-20 reps
-
6
Cable Crunch
2
12-20 reps
-
7
Plank
2
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-6 reps
-
2
Leg Extension
2
12-15 reps
-
3
Leg Curl
3
10-12 reps
-
4
Hyperextension
2
10-12 reps
-
5
Standing Calf Raise
3
12-20 reps
-
6
Cable Crunch
2
12-20 reps
-
7
Plank
2
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-6 reps
-
2
Leg Extension
2
12-15 reps
-
3
Leg Curl
3
10-12 reps
-
4
Hyperextension
2
10-12 reps
-
5
Standing Calf Raise
3
12-20 reps
-
6
Cable Crunch
2
12-20 reps
-
7
Plank
2
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
4
6-8 reps
-
2
Chest Press (Machine)
3
8-10 reps
-
3
Pull-Up (Weighted)
4
6-10 reps
-
4
Barbell Row
3
8-10 reps
-
5
Lateral Raise (Dumbbell)
3
12-15 reps
-
6
Rear Delt Fly (Cable)
2
12-15 reps
-
7
Single Arm Pushdown
3
10-15 reps
-
8
Bicep Curl (Cable)
3
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
4
6-8 reps
-
2
Chest Press (Machine)
3
8-10 reps
-
3
Pull-Up (Weighted)
4
6-10 reps
-
4
Barbell Row
3
8-10 reps
-
5
Lateral Raise (Dumbbell)
3
12-15 reps
-
6
Rear Delt Fly (Cable)
2
12-15 reps
-
7
Single Arm Pushdown
3
10-15 reps
-
8
Bicep Curl (Cable)
3
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
4
6-8 reps
-
2
Chest Press (Machine)
3
8-10 reps
-
3
Pull-Up (Weighted)
4
6-10 reps
-
4
Barbell Row
3
8-10 reps
-
5
Lateral Raise (Dumbbell)
3
12-15 reps
-
6
Rear Delt Fly (Cable)
2
12-15 reps
-
7
Single Arm Pushdown
3
10-15 reps
-
8
Bicep Curl (Cable)
3
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
4
6-8 reps
-
2
Chest Press (Machine)
3
8-10 reps
-
3
Pull-Up (Weighted)
4
6-10 reps
-
4
Barbell Row
3
8-10 reps
-
5
Lateral Raise (Dumbbell)
3
12-15 reps
-
6
Rear Delt Fly (Cable)
2
12-15 reps
-
7
Single Arm Pushdown
3
10-15 reps
-
8
Bicep Curl (Cable)
3
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
4
6-8 reps
-
2
Chest Press (Machine)
3
8-10 reps
-
3
Pull-Up (Weighted)
4
6-10 reps
-
4
Barbell Row
3
8-10 reps
-
5
Lateral Raise (Dumbbell)
3
12-15 reps
-
6
Rear Delt Fly (Cable)
2
12-15 reps
-
7
Single Arm Pushdown
3
10-15 reps
-
8
Bicep Curl (Cable)
3
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
4
6-8 reps
-
2
Chest Press (Machine)
3
8-10 reps
-
3
Pull-Up (Weighted)
4
6-10 reps
-
4
Barbell Row
3
8-10 reps
-
5
Lateral Raise (Dumbbell)
3
12-15 reps
-
6
Rear Delt Fly (Cable)
2
12-15 reps
-
7
Single Arm Pushdown
3
10-15 reps
-
8
Bicep Curl (Cable)
3
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
4
6-8 reps
-
2
Chest Press (Machine)
3
8-10 reps
-
3
Pull-Up (Weighted)
4
6-10 reps
-
4
Barbell Row
3
8-10 reps
-
5
Lateral Raise (Dumbbell)
3
12-15 reps
-
6
Rear Delt Fly (Cable)
2
12-15 reps
-
7
Single Arm Pushdown
3
10-15 reps
-
8
Bicep Curl (Cable)
3
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
4
6-8 reps
-
2
Chest Press (Machine)
3
8-10 reps
-
3
Pull-Up (Weighted)
4
6-10 reps
-
4
Barbell Row
3
8-10 reps
-
5
Lateral Raise (Dumbbell)
3
12-15 reps
-
6
Rear Delt Fly (Cable)
2
12-15 reps
-
7
Single Arm Pushdown
3
10-15 reps
-
8
Bicep Curl (Cable)
3
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
4
6-8 reps
-
2
Chest Press (Machine)
3
8-10 reps
-
3
Pull-Up (Weighted)
4
6-10 reps
-
4
Barbell Row
3
8-10 reps
-
5
Lateral Raise (Dumbbell)
3
12-15 reps
-
6
Rear Delt Fly (Cable)
2
12-15 reps
-
7
Single Arm Pushdown
3
10-15 reps
-
8
Bicep Curl (Cable)
3
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
4
6-8 reps
-
2
Chest Press (Machine)
3
8-10 reps
-
3
Pull-Up (Weighted)
4
6-10 reps
-
4
Barbell Row
3
8-10 reps
-
5
Lateral Raise (Dumbbell)
3
12-15 reps
-
6
Rear Delt Fly (Cable)
2
12-15 reps
-
7
Single Arm Pushdown
3
10-15 reps
-
8
Bicep Curl (Cable)
3
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
4
6-8 reps
-
2
Chest Press (Machine)
3
8-10 reps
-
3
Pull-Up (Weighted)
4
6-10 reps
-
4
Barbell Row
3
8-10 reps
-
5
Lateral Raise (Dumbbell)
3
12-15 reps
-
6
Rear Delt Fly (Cable)
2
12-15 reps
-
7
Single Arm Pushdown
3
10-15 reps
-
8
Bicep Curl (Cable)
3
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
4
6-8 reps
-
2
Chest Press (Machine)
3
8-10 reps
-
3
Pull-Up (Weighted)
4
6-10 reps
-
4
Barbell Row
3
8-10 reps
-
5
Lateral Raise (Dumbbell)
3
12-15 reps
-
6
Rear Delt Fly (Cable)
2
12-15 reps
-
7
Single Arm Pushdown
3
10-15 reps
-
8
Bicep Curl (Cable)
3
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
4
6-8 reps
-
2
Chest Press (Machine)
3
8-10 reps
-
3
Pull-Up (Weighted)
4
6-10 reps
-
4
Barbell Row
3
8-10 reps
-
5
Lateral Raise (Dumbbell)
3
12-15 reps
-
6
Rear Delt Fly (Cable)
2
12-15 reps
-
7
Single Arm Pushdown
3
10-15 reps
-
8
Bicep Curl (Cable)
3
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
4
6-8 reps
-
2
Chest Press (Machine)
3
8-10 reps
-
3
Pull-Up (Weighted)
4
6-10 reps
-
4
Barbell Row
3
8-10 reps
-
5
Lateral Raise (Dumbbell)
3
12-15 reps
-
6
Rear Delt Fly (Cable)
2
12-15 reps
-
7
Single Arm Pushdown
3
10-15 reps
-
8
Bicep Curl (Cable)
3
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
4
6-8 reps
-
2
Chest Press (Machine)
3
8-10 reps
-
3
Pull-Up (Weighted)
4
6-10 reps
-
4
Barbell Row
3
8-10 reps
-
5
Lateral Raise (Dumbbell)
3
12-15 reps
-
6
Rear Delt Fly (Cable)
2
12-15 reps
-
7
Single Arm Pushdown
3
10-15 reps
-
8
Bicep Curl (Cable)
3
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
4
6-8 reps
-
2
Chest Press (Machine)
3
8-10 reps
-
3
Pull-Up (Weighted)
4
6-10 reps
-
4
Barbell Row
3
8-10 reps
-
5
Lateral Raise (Dumbbell)
3
12-15 reps
-
6
Rear Delt Fly (Cable)
2
12-15 reps
-
7
Single Arm Pushdown
3
10-15 reps
-
8
Bicep Curl (Cable)
3
10-12 reps
-
Week 1
1 / 16 Weeks
Day 1
1
Bench Press (Smith Machine)
4 Sets
6-8 Reps
-
2
Incline Bench Press (Dumbbell)
4 Sets
8-10 Reps
-
3
Chest Fly (Machine)
2 Sets
12-15 Reps
-
4
Seated Shoulder Press (Dumbbell)
4 Sets
8-10 Reps
-
5
Lateral Raise (Cable)
2 Sets
12-15 Reps
-
6
Overhead Tricep Extension (Cable)
3 Sets
8-12 Reps
-
7
V-Handle Tricep Pushdown (Cable)
2 Sets
12-15 Reps
-
Day 2
1
Wide Grip Lat Pulldown
4 Sets
6-10 Reps
-
2
Seated Row (Cable)
4 Sets
8-10 Reps
-
3
Chest Supported Row (Machine)
3 Sets
10-12 Reps
-
4
Rear Delt Fly (Machine)
2 Sets
12-15 Reps
-
5
Kelso Shrug
2 Sets
10-12 Reps
-
6
Bayesian Curl
3 Sets
8-10 Reps
-
7
Preacher Curl (Machine)
2 Sets
10-12 Reps
-
8
Hammer Curl (Dumbbell)
2 Sets
12-15 Reps
-
Day 3
1
Squat (Barbell)
3 Sets
5-6 Reps
-
2
Leg Extension
2 Sets
12-15 Reps
-
3
Leg Curl
3 Sets
10-12 Reps
-
4
Hyperextension
2 Sets
10-12 Reps
-
5
Standing Calf Raise
3 Sets
12-20 Reps
-
6
Cable Crunch
2 Sets
12-20 Reps
-
7
Plank
2 Sets
1 mins
-
Day 4
1
Incline Bench Press (Smith Machine)
4 Sets
6-8 Reps
-
2
Chest Press (Machine)
3 Sets
8-10 Reps
-
3
Pull-Up (Weighted)
4 Sets
6-10 Reps
-
4
Barbell Row
3 Sets
8-10 Reps
-
5
Lateral Raise (Dumbbell)
3 Sets
12-15 Reps
-
6
Rear Delt Fly (Cable)
2 Sets
12-15 Reps
-
7
Single Arm Pushdown
3 Sets
10-15 Reps
-
8
Bicep Curl (Cable)
3 Sets
10-12 Reps
-