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UL 4 day split

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Program Description

Push for more weight or reps each week. Strength days = heavy. Hypertrophy = moderate weight with higher volume.

Program Overview

  • Level
    Beginner
  • Goal
    Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Aug 17, 2025 08:54
  • Last Edited
    Aug 19, 2025 06:00

Summary

Unleash your potential with the UL 4 Day Split, a comprehensive 12-week program designed for serious lifters. This split focuses on upper and lower body strength, combining heavy compound lifts with targeted accessory work to maximize muscle growth and power. Train four days a week with a mix of barbell and dumbbell exercises that challenge your limits, ensuring you build strength efficiently. Get ready to elevate your training and achieve the results you've been striving for!
Muscle Engagement
Front
Back
MuscleSet
Glutes
11.7%
Hamstrings
11.3%
Quadriceps
11.1%
Triceps
9%
Lats
7.7%
Upper Back
7.6%
Front Delts
6.6%
Abs
6.6%
Biceps
6.2%
Middle Delts
5.6%
Chest
5%
Calves
5%
Lower Back
3.5%
Adductors
1.4%
Forearms
1.1%
Abductors
0.4%
Rear Delts
0.4%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4-6 reps
RPE 9
2
Barbell Row
4
4-6 reps
RPE 9
3
Overhead Press (Barbell)
3
4-6 reps
RPE 9
4
Pull-Up (Weighted)
3
4-6 reps
RPE 9
5
Bicep Curl (Barbell)
3
8-10 reps
RPE 9
6
Skull Crusher
3
8-10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4-6 reps
RPE 9
2
Barbell Row
4
4-6 reps
RPE 9
3
Overhead Press (Barbell)
3
4-6 reps
RPE 9
4
Pull-Up (Weighted)
3
4-6 reps
RPE 9
5
Bicep Curl (Barbell)
3
8-10 reps
RPE 9
6
Skull Crusher
3
8-10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4-6 reps
RPE 9
2
Barbell Row
4
4-6 reps
RPE 9
3
Overhead Press (Barbell)
3
4-6 reps
RPE 9
4
Pull-Up (Weighted)
3
4-6 reps
RPE 9
5
Bicep Curl (Barbell)
3
8-10 reps
RPE 9
6
Skull Crusher
3
8-10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4-6 reps
RPE 9
2
Barbell Row
4
4-6 reps
RPE 9
3
Overhead Press (Barbell)
3
4-6 reps
RPE 9
4
Pull-Up (Weighted)
3
4-6 reps
RPE 9
5
Bicep Curl (Barbell)
3
8-10 reps
RPE 9
6
Skull Crusher
3
8-10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4-6 reps
RPE 9
2
Barbell Row
4
4-6 reps
RPE 9
3
Overhead Press (Barbell)
3
4-6 reps
RPE 9
4
Pull-Up (Weighted)
3
4-6 reps
RPE 9
5
Bicep Curl (Barbell)
3
8-10 reps
RPE 9
6
Skull Crusher
3
8-10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4-6 reps
RPE 9
2
Barbell Row
4
4-6 reps
RPE 9
3
Overhead Press (Barbell)
3
4-6 reps
RPE 9
4
Pull-Up (Weighted)
3
4-6 reps
RPE 9
5
Bicep Curl (Barbell)
3
8-10 reps
RPE 9
6
Skull Crusher
3
8-10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4-6 reps
RPE 9
2
Barbell Row
4
4-6 reps
RPE 9
3
Overhead Press (Barbell)
3
4-6 reps
RPE 9
4
Pull-Up (Weighted)
3
4-6 reps
RPE 9
5
Bicep Curl (Barbell)
3
8-10 reps
RPE 9
6
Skull Crusher
3
8-10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4-6 reps
RPE 9
2
Barbell Row
4
4-6 reps
RPE 9
3
Overhead Press (Barbell)
3
4-6 reps
RPE 9
4
Pull-Up (Weighted)
3
4-6 reps
RPE 9
5
Bicep Curl (Barbell)
3
8-10 reps
RPE 9
6
Skull Crusher
3
8-10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4-6 reps
RPE 9
2
Barbell Row
4
4-6 reps
RPE 9
3
Overhead Press (Barbell)
3
4-6 reps
RPE 9
4
Pull-Up (Weighted)
3
4-6 reps
RPE 9
5
Bicep Curl (Barbell)
3
8-10 reps
RPE 9
6
Skull Crusher
3
8-10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4-6 reps
RPE 9
2
Barbell Row
4
4-6 reps
RPE 9
3
Overhead Press (Barbell)
3
4-6 reps
RPE 9
4
Pull-Up (Weighted)
3
4-6 reps
RPE 9
5
Bicep Curl (Barbell)
3
8-10 reps
RPE 9
6
Skull Crusher
3
8-10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4-6 reps
RPE 9
2
Barbell Row
4
4-6 reps
RPE 9
3
Overhead Press (Barbell)
3
4-6 reps
RPE 9
4
Pull-Up (Weighted)
3
4-6 reps
RPE 9
5
Bicep Curl (Barbell)
3
8-10 reps
RPE 9
6
Skull Crusher
3
8-10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4-6 reps
RPE 9
2
Barbell Row
4
4-6 reps
RPE 9
3
Overhead Press (Barbell)
3
4-6 reps
RPE 9
4
Pull-Up (Weighted)
3
4-6 reps
RPE 9
5
Bicep Curl (Barbell)
3
8-10 reps
RPE 9
6
Skull Crusher
3
8-10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4-6 reps
RPE 9
2
Romanian Deadlift (Barbell)
4
4-6 reps
RPE 9
3
Lunge (Dumbbell)
3
8 reps
RPE 9
4
Leg Press
3
6-8 reps
RPE 9
5
Calf Raise (Leg Press)
4
10-12 reps
RPE 9
6
Cable Crunch
3
10-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4-6 reps
RPE 9
2
Romanian Deadlift (Barbell)
4
4-6 reps
RPE 9
3
Lunge (Dumbbell)
3
8 reps
RPE 9
4
Leg Press
3
6-8 reps
RPE 9
5
Calf Raise (Leg Press)
4
10-12 reps
RPE 9
6
Cable Crunch
3
10-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4-6 reps
RPE 9
2
Romanian Deadlift (Barbell)
4
4-6 reps
RPE 9
3
Lunge (Dumbbell)
3
8 reps
RPE 9
4
Leg Press
3
6-8 reps
RPE 9
5
Calf Raise (Leg Press)
4
10-12 reps
RPE 9
6
Cable Crunch
3
10-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4-6 reps
RPE 9
2
Romanian Deadlift (Barbell)
4
4-6 reps
RPE 9
3
Lunge (Dumbbell)
3
8 reps
RPE 9
4
Leg Press
3
6-8 reps
RPE 9
5
Calf Raise (Leg Press)
4
10-12 reps
RPE 9
6
Cable Crunch
3
10-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4-6 reps
RPE 9
2
Romanian Deadlift (Barbell)
4
4-6 reps
RPE 9
3
Lunge (Dumbbell)
3
8 reps
RPE 9
4
Leg Press
3
6-8 reps
RPE 9
5
Calf Raise (Leg Press)
4
10-12 reps
RPE 9
6
Cable Crunch
3
10-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4-6 reps
RPE 9
2
Romanian Deadlift (Barbell)
4
4-6 reps
RPE 9
3
Lunge (Dumbbell)
3
8 reps
RPE 9
4
Leg Press
3
6-8 reps
RPE 9
5
Calf Raise (Leg Press)
4
10-12 reps
RPE 9
6
Cable Crunch
3
10-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4-6 reps
RPE 9
2
Romanian Deadlift (Barbell)
4
4-6 reps
RPE 9
3
Lunge (Dumbbell)
3
8 reps
RPE 9
4
Leg Press
3
6-8 reps
RPE 9
5
Calf Raise (Leg Press)
4
10-12 reps
RPE 9
6
Cable Crunch
3
10-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4-6 reps
RPE 9
2
Romanian Deadlift (Barbell)
4
4-6 reps
RPE 9
3
Lunge (Dumbbell)
3
8 reps
RPE 9
4
Leg Press
3
6-8 reps
RPE 9
5
Calf Raise (Leg Press)
4
10-12 reps
RPE 9
6
Cable Crunch
3
10-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4-6 reps
RPE 9
2
Romanian Deadlift (Barbell)
4
4-6 reps
RPE 9
3
Lunge (Dumbbell)
3
8 reps
RPE 9
4
Leg Press
3
6-8 reps
RPE 9
5
Calf Raise (Leg Press)
4
10-12 reps
RPE 9
6
Cable Crunch
3
10-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4-6 reps
RPE 9
2
Romanian Deadlift (Barbell)
4
4-6 reps
RPE 9
3
Lunge (Dumbbell)
3
8 reps
RPE 9
4
Leg Press
3
6-8 reps
RPE 9
5
Calf Raise (Leg Press)
4
10-12 reps
RPE 9
6
Cable Crunch
3
10-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4-6 reps
RPE 9
2
Romanian Deadlift (Barbell)
4
4-6 reps
RPE 9
3
Lunge (Dumbbell)
3
8 reps
RPE 9
4
Leg Press
3
6-8 reps
RPE 9
5
Calf Raise (Leg Press)
4
10-12 reps
RPE 9
6
Cable Crunch
3
10-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4-6 reps
RPE 9
2
Romanian Deadlift (Barbell)
4
4-6 reps
RPE 9
3
Lunge (Dumbbell)
3
8 reps
RPE 9
4
Leg Press
3
6-8 reps
RPE 9
5
Calf Raise (Leg Press)
4
10-12 reps
RPE 9
6
Cable Crunch
3
10-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8-12 reps
RPE 7
2
Bent Over Row (Dumbbell)
4
8-12 reps
RPE 7
3
Seated Shoulder Press (Dumbbell)
3
10-12 reps
RPE 7
4
Lat Pulldown (Close Grip)
3
10-12 reps
RPE 7
5
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 7
6A
Bicep Curl (Dumbbell)
3
10-12 reps
RPE 7
6B
Hammer Curl
3
AMRAP
RPE 7
7
Tricep Rope Push Down (Cable)
3
12-15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8-12 reps
RPE 7
2
Bent Over Row (Dumbbell)
4
8-12 reps
RPE 7
3
Seated Shoulder Press (Dumbbell)
3
10-12 reps
RPE 7
4
Lat Pulldown (Close Grip)
3
10-12 reps
RPE 7
5
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 7
6A
Bicep Curl (Dumbbell)
3
10-12 reps
RPE 7
6B
Hammer Curl
3
AMRAP
RPE 7
7
Tricep Rope Push Down (Cable)
3
12-15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8-12 reps
RPE 7
2
Bent Over Row (Dumbbell)
4
8-12 reps
RPE 7
3
Seated Shoulder Press (Dumbbell)
3
10-12 reps
RPE 7
4
Lat Pulldown (Close Grip)
3
10-12 reps
RPE 7
5
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 7
6A
Bicep Curl (Dumbbell)
3
10-12 reps
RPE 7
6B
Hammer Curl
3
AMRAP
RPE 7
7
Tricep Rope Push Down (Cable)
3
12-15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8-12 reps
RPE 7
2
Bent Over Row (Dumbbell)
4
8-12 reps
RPE 7
3
Seated Shoulder Press (Dumbbell)
3
10-12 reps
RPE 7
4
Lat Pulldown (Close Grip)
3
10-12 reps
RPE 7
5
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 7
6A
Bicep Curl (Dumbbell)
3
10-12 reps
RPE 7
6B
Hammer Curl
3
AMRAP
RPE 7
7
Tricep Rope Push Down (Cable)
3
12-15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8-12 reps
RPE 7
2
Bent Over Row (Dumbbell)
4
8-12 reps
RPE 7
3
Seated Shoulder Press (Dumbbell)
3
10-12 reps
RPE 7
4
Lat Pulldown (Close Grip)
3
10-12 reps
RPE 7
5
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 7
6A
Bicep Curl (Dumbbell)
3
10-12 reps
RPE 7
6B
Hammer Curl
3
AMRAP
RPE 7
7
Tricep Rope Push Down (Cable)
3
12-15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8-12 reps
RPE 7
2
Bent Over Row (Dumbbell)
4
8-12 reps
RPE 7
3
Seated Shoulder Press (Dumbbell)
3
10-12 reps
RPE 7
4
Lat Pulldown (Close Grip)
3
10-12 reps
RPE 7
5
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 7
6A
Bicep Curl (Dumbbell)
3
10-12 reps
RPE 7
6B
Hammer Curl
3
AMRAP
RPE 7
7
Tricep Rope Push Down (Cable)
3
12-15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8-12 reps
RPE 7
2
Bent Over Row (Dumbbell)
4
8-12 reps
RPE 7
3
Seated Shoulder Press (Dumbbell)
3
10-12 reps
RPE 7
4
Lat Pulldown (Close Grip)
3
10-12 reps
RPE 7
5
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 7
6A
Bicep Curl (Dumbbell)
3
10-12 reps
RPE 7
6B
Hammer Curl
3
AMRAP
RPE 7
7
Tricep Rope Push Down (Cable)
3
12-15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8-12 reps
RPE 7
2
Bent Over Row (Dumbbell)
4
8-12 reps
RPE 7
3
Seated Shoulder Press (Dumbbell)
3
10-12 reps
RPE 7
4
Lat Pulldown (Close Grip)
3
10-12 reps
RPE 7
5
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 7
6A
Bicep Curl (Dumbbell)
3
10-12 reps
RPE 7
6B
Hammer Curl
3
AMRAP
RPE 7
7
Tricep Rope Push Down (Cable)
3
12-15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8-12 reps
RPE 7
2
Bent Over Row (Dumbbell)
4
8-12 reps
RPE 7
3
Seated Shoulder Press (Dumbbell)
3
10-12 reps
RPE 7
4
Lat Pulldown (Close Grip)
3
10-12 reps
RPE 7
5
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 7
6A
Bicep Curl (Dumbbell)
3
10-12 reps
RPE 7
6B
Hammer Curl
3
AMRAP
RPE 7
7
Tricep Rope Push Down (Cable)
3
12-15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8-12 reps
RPE 7
2
Bent Over Row (Dumbbell)
4
8-12 reps
RPE 7
3
Seated Shoulder Press (Dumbbell)
3
10-12 reps
RPE 7
4
Lat Pulldown (Close Grip)
3
10-12 reps
RPE 7
5
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 7
6A
Bicep Curl (Dumbbell)
3
10-12 reps
RPE 7
6B
Hammer Curl
3
AMRAP
RPE 7
7
Tricep Rope Push Down (Cable)
3
12-15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8-12 reps
RPE 7
2
Bent Over Row (Dumbbell)
4
8-12 reps
RPE 7
3
Seated Shoulder Press (Dumbbell)
3
10-12 reps
RPE 7
4
Lat Pulldown (Close Grip)
3
10-12 reps
RPE 7
5
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 7
6A
Bicep Curl (Dumbbell)
3
10-12 reps
RPE 7
6B
Hammer Curl
3
AMRAP
RPE 7
7
Tricep Rope Push Down (Cable)
3
12-15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8-12 reps
RPE 7
2
Bent Over Row (Dumbbell)
4
8-12 reps
RPE 7
3
Seated Shoulder Press (Dumbbell)
3
10-12 reps
RPE 7
4
Lat Pulldown (Close Grip)
3
10-12 reps
RPE 7
5
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 7
6A
Bicep Curl (Dumbbell)
3
10-12 reps
RPE 7
6B
Hammer Curl
3
AMRAP
RPE 7
7
Tricep Rope Push Down (Cable)
3
12-15 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
8-10 reps
RPE 7
2
Hip Thrust (Barbell)
4
8-10 reps
RPE 7
3
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
RPE 7
4
Leg Curl
3
12-15 reps
RPE 7
5
Seated Calf Raise
4
12-15 reps
RPE 7
6
Hanging Leg Raise
3
12-15 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
8-10 reps
RPE 7
2
Hip Thrust (Barbell)
4
8-10 reps
RPE 7
3
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
RPE 7
4
Leg Curl
3
12-15 reps
RPE 7
5
Seated Calf Raise
4
12-15 reps
RPE 7
6
Hanging Leg Raise
3
12-15 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
8-10 reps
RPE 7
2
Hip Thrust (Barbell)
4
8-10 reps
RPE 7
3
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
RPE 7
4
Leg Curl
3
12-15 reps
RPE 7
5
Seated Calf Raise
4
12-15 reps
RPE 7
6
Hanging Leg Raise
3
12-15 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
8-10 reps
RPE 7
2
Hip Thrust (Barbell)
4
8-10 reps
RPE 7
3
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
RPE 7
4
Leg Curl
3
12-15 reps
RPE 7
5
Seated Calf Raise
4
12-15 reps
RPE 7
6
Hanging Leg Raise
3
12-15 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
8-10 reps
RPE 7
2
Hip Thrust (Barbell)
4
8-10 reps
RPE 7
3
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
RPE 7
4
Leg Curl
3
12-15 reps
RPE 7
5
Seated Calf Raise
4
12-15 reps
RPE 7
6
Hanging Leg Raise
3
12-15 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
8-10 reps
RPE 7
2
Hip Thrust (Barbell)
4
8-10 reps
RPE 7
3
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
RPE 7
4
Leg Curl
3
12-15 reps
RPE 7
5
Seated Calf Raise
4
12-15 reps
RPE 7
6
Hanging Leg Raise
3
12-15 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
8-10 reps
RPE 7
2
Hip Thrust (Barbell)
4
8-10 reps
RPE 7
3
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
RPE 7
4
Leg Curl
3
12-15 reps
RPE 7
5
Seated Calf Raise
4
12-15 reps
RPE 7
6
Hanging Leg Raise
3
12-15 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
8-10 reps
RPE 7
2
Hip Thrust (Barbell)
4
8-10 reps
RPE 7
3
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
RPE 7
4
Leg Curl
3
12-15 reps
RPE 7
5
Seated Calf Raise
4
12-15 reps
RPE 7
6
Hanging Leg Raise
3
12-15 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
8-10 reps
RPE 7
2
Hip Thrust (Barbell)
4
8-10 reps
RPE 7
3
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
RPE 7
4
Leg Curl
3
12-15 reps
RPE 7
5
Seated Calf Raise
4
12-15 reps
RPE 7
6
Hanging Leg Raise
3
12-15 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
8-10 reps
RPE 7
2
Hip Thrust (Barbell)
4
8-10 reps
RPE 7
3
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
RPE 7
4
Leg Curl
3
12-15 reps
RPE 7
5
Seated Calf Raise
4
12-15 reps
RPE 7
6
Hanging Leg Raise
3
12-15 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
8-10 reps
RPE 7
2
Hip Thrust (Barbell)
4
8-10 reps
RPE 7
3
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
RPE 7
4
Leg Curl
3
12-15 reps
RPE 7
5
Seated Calf Raise
4
12-15 reps
RPE 7
6
Hanging Leg Raise
3
12-15 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
8-10 reps
RPE 7
2
Hip Thrust (Barbell)
4
8-10 reps
RPE 7
3
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
RPE 7
4
Leg Curl
3
12-15 reps
RPE 7
5
Seated Calf Raise
4
12-15 reps
RPE 7
6
Hanging Leg Raise
3
12-15 reps
RPE 7
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Barbell)
4 Sets
4-6 Reps
@9
2
Barbell Row
4 Sets
4-6 Reps
@9
3
Overhead Press (Barbell)
3 Sets
4-6 Reps
@9
4
Pull-Up (Weighted)
3 Sets
4-6 Reps
@9
5
Bicep Curl (Barbell)
3 Sets
8-10 Reps
@9
6
Skull Crusher
3 Sets
8-10 Reps
@9
Day 2
1
Squat (Barbell)
4 Sets
4-6 Reps
@9
2
Romanian Deadlift (Barbell)
4 Sets
4-6 Reps
@9
3
Lunge (Dumbbell)
3 Sets
8 Reps
@9
4
Leg Press
3 Sets
6-8 Reps
@9
5
Calf Raise (Leg Press)
4 Sets
10-12 Reps
@9
6
Cable Crunch
3 Sets
10-15 Reps
@9
Day 3
1
Incline Bench Press (Dumbbell)
4 Sets
8-12 Reps
@7
2
Bent Over Row (Dumbbell)
4 Sets
8-12 Reps
@7
3
Seated Shoulder Press (Dumbbell)
3 Sets
10-12 Reps
@7
4
Lat Pulldown (Close Grip)
3 Sets
10-12 Reps
@7
5
Lateral Raise (Dumbbell)
3 Sets
12-15 Reps
@7
6A
Bicep Curl (Dumbbell)
3 Sets
10-12 Reps
@7
6B
Hammer Curl
3 Sets
AMRAP
@7
7
Tricep Rope Push Down (Cable)
3 Sets
12-15 Reps
@7
Day 4
1
Hack Squat
4 Sets
8-10 Reps
@7
2
Hip Thrust (Barbell)
4 Sets
8-10 Reps
@7
3
Bulgarian Split Squat (Dumbbell)
3 Sets
10-12 Reps
@7
4
Leg Curl
3 Sets
12-15 Reps
@7
5
Seated Calf Raise
4 Sets
12-15 Reps
@7
6
Hanging Leg Raise
3 Sets
12-15 Reps
@7