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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 17, 2025 09:20
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START THE PROGRAM
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
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