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Strength & Aesthetics 4-Day Split

by Seth H.
1 athletes joined

Program Description

This program is designed for lifters seeking to build strength, muscle size, and a balanced, aesthetic physique. Utilizing a 4-day upper/lower split, the program alternates between strength-focused and hypertrophy-focused workouts to maximize performance and recovery. Key features include: Strength Focus: Heavy compound lifts in the 5-8 rep range to build foundational strength. Hypertrophy Focus: Moderate-to-high reps (8-12 and 10-15 ranges) for optimal muscle growth. Balanced Volume: 10-20 sets per muscle group weekly to stimulate growth without overtraining. Specialization: Targeted accessory work for lagging areas like arms, legs, and neck to create a proportionate physique. Recovery-Oriented: A deliberate balance between intensity and volume, ensuring adequate rest between sessions to avoid systemic fatigue.

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Muscle & Sculpting, Bodybuilding, Athletics
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    70 minutes
  • Created
    Jan 25, 2025 08:09
  • Last Edited
    Mar 05, 2025 06:05
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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
Bench Press (Barbell)
3
5-8 reps
RPE 7-8
2
Bent Over Row (Barbell)
3
5-8 reps
RPE 7-8
3
Shoulder Press (Machine)
3
5-8 reps
RPE 7-8
4
Lat Pulldown
3
8-12 reps
RPE 7-8
5
Bicep Curl (Cable)
3
8-12 reps
RPE 8-9
6
Tricep Pushdown (Cable)
3
8-12 reps
RPE 8
7
Neck Curl
3
12-15 reps
RPE 8-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-8 reps
RPE 7-8
2
Bent Over Row (Barbell)
3
5-8 reps
RPE 7-8
3
Shoulder Press (Machine)
3
5-8 reps
RPE 7-8
4
Underhand Lat Pulldown
3
8-12 reps
RPE 7-8
5
Bicep Curl (Cable)
3
8-12 reps
RPE 8-9
6
Tricep Pushdown (Cable)
3
8-12 reps
RPE 8
7
Neck Curl
3
12-15 reps
RPE 8-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-8 reps
RPE 7-8
2
Bent Over Row (Barbell)
3
5-8 reps
RPE 7-8
3
Overhead Press (Barbell)
3
5-8 reps
RPE 7-8
4
Pull-Up (Bodyweight)
3
5-8 reps
RPE 7-8
5
Bicep Curl (Cable)
3
8-12 reps
RPE 8-9
6
Dip (Bodyweight)
3
8-12 reps
RPE 8
7
Neck Curl
3
12-15 reps
RPE 8-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-8 reps
RPE 7-8
2
Bent Over Row (Barbell)
3
5-8 reps
RPE 7-8
3
Overhead Press (Barbell)
3
5-8 reps
RPE 7-8
4
Pull-Up (Bodyweight)
3
5-8 reps
RPE 7-8
5
Bicep Curl (Cable)
3
8-12 reps
RPE 8-9
6
Dip (Bodyweight)
3
8-12 reps
RPE 8
7
Neck Curl
3
12-15 reps
RPE 8-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-8 reps
RPE 7-8
2
Bent Over Row (Barbell)
3
5-8 reps
RPE 7-8
3
Overhead Press (Barbell)
3
5-8 reps
RPE 7-8
4
Pull-Up (Bodyweight)
3
5-8 reps
RPE 7-8
5
Bicep Curl (Cable)
3
8-12 reps
RPE 8-9
6
Dip (Bodyweight)
3
8-12 reps
RPE 8
7
Neck Curl
3
12-15 reps
RPE 8-9
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Chin-Up (Bodyweight)
2
5-8 reps
RPE 5-6
1B
Pistol Squat
2
5-8 reps
RPE 5-6
2A
Dip (Bodyweight)
2
5-8 reps
RPE 5-6
2B
Nordic Curl
2
5-8 reps
RPE 5-6
3A
Inverted Row
2
5-8 reps
RPE 5-6
3B
Push Up
2
5-8 reps
RPE 5-6
4A
Plank
2
30 mins
RPE 5-6
4B
Side Plank
2
5-8 reps
RPE 5-6
4C
Hyperextension
2
8-12 reps
RPE 5-6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-8 reps
RPE 7-8
2
Bent Over Row (Barbell)
3
5-8 reps
RPE 7-8
3
Shoulder Press (Machine)
3
5-8 reps
RPE 7-8
4
Lat Pulldown
3
8-12 reps
RPE 7-8
5
Bicep Curl (Cable)
3
8-12 reps
RPE 8-9
6
Tricep Pushdown (Cable)
3
8-12 reps
RPE 8
7
Neck Curl
3
12-15 reps
RPE 8-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-8 reps
RPE 7-8
2
Bent Over Row (Barbell)
3
5-8 reps
RPE 7-8
3
Shoulder Press (Machine)
3
5-8 reps
RPE 7-8
4
Underhand Lat Pulldown
3
8-12 reps
RPE 7-8
5
Bicep Curl (Cable)
3
8-12 reps
RPE 8-9
6
Tricep Pushdown (Cable)
3
8-12 reps
RPE 8
7
Neck Curl
3
12-15 reps
RPE 8-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-8 reps
RPE 7-8
2
Bent Over Row (Barbell)
3
5-8 reps
RPE 7-8
3
Shoulder Press (Machine)
3
5-8 reps
RPE 7-8
4
Lat Pulldown
3
8-12 reps
RPE 7-8
5
Bicep Curl (Cable)
3
8-12 reps
RPE 8-9
6
Tricep Pushdown (Cable)
3
8-12 reps
RPE 8
7
Neck Curl
3
12-15 reps
RPE 8-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-8 reps
RPE 7-8
2
Bent Over Row (Barbell)
3
5-8 reps
RPE 7-8
3
Shoulder Press (Machine)
3
5-8 reps
RPE 7-8
4
Underhand Lat Pulldown
3
8-12 reps
RPE 7-8
5
Bicep Curl (Cable)
3
8-12 reps
RPE 8-9
6
Tricep Pushdown (Cable)
3
8-12 reps
RPE 8
7
Neck Curl
3
12-15 reps
RPE 8-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-8 reps
RPE 7-8
2
Bent Over Row (Barbell)
3
5-8 reps
RPE 7-8
3
Shoulder Press (Machine)
3
5-8 reps
RPE 7-8
4
Lat Pulldown
3
8-12 reps
RPE 7-8
5
Bicep Curl (Cable)
3
8-12 reps
RPE 8-9
6
Tricep Pushdown (Cable)
3
8-12 reps
RPE 8
7
Neck Curl
3
12-15 reps
RPE 8-9
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Chin-Up (Bodyweight)
2
5-8 reps
RPE 5-6
1B
Pistol Squat
2
5-8 reps
RPE 5-6
2A
Dip (Bodyweight)
2
5-8 reps
RPE 5-6
2B
Nordic Curl
2
5-8 reps
RPE 5-6
3A
Inverted Row
2
5-8 reps
RPE 5-6
3B
Push Up
2
5-8 reps
RPE 5-6
4A
Plank
2
30 mins
RPE 5-6
4B
Side Plank
2
5-8 reps
RPE 5-6
4C
Hyperextension
2
8-12 reps
RPE 5-6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
RPE 7-8
2
Romanian Deadlift (Barbell)
3
5-8 reps
RPE 7-8
3
Leg Extension
3
10-12 reps
RPE 7-8
4
Tibialis Raise
3
8-12 reps
RPE 8
5
Standing Calf Raise
3
12-15 reps
RPE 8
6
Plank (Weighted)
3
0.5-1 mins
RPE 6-7
7
Neck Extension
3
12-15 reps
RPE 8-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
RPE 7-8
2
Romanian Deadlift (Barbell)
3
5-8 reps
RPE 7-8
3
Leg Extension
3
10-12 reps
RPE 7-8
4
Tibialis Raise
3
8-12 reps
RPE 8
5
Standing Calf Raise
3
12-15 reps
RPE 8
6
Plank (Weighted)
3
0.5-1 mins
RPE 6-7
7
Neck Extension
3
12-15 reps
RPE 8-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
RPE 7-8
2
Romanian Deadlift (Barbell)
3
5-8 reps
RPE 7-8
3
Leg Press
3
10-12 reps
RPE 7-8
4
Reverse Lunge (Barbell)
3
10-12 reps
RPE 7
5
Standing Calf Raise
3
12-15 reps
RPE 8
6
Plank (Weighted)
3
0.5-1 mins
RPE 6-7
7
Neck Extension
3
12-15 reps
RPE 8-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
RPE 7-8
2
Romanian Deadlift (Barbell)
3
5-8 reps
RPE 7-8
3
Leg Press
3
10-12 reps
RPE 7-8
4
Reverse Lunge (Barbell)
3
10-12 reps
RPE 7
5
Standing Calf Raise
3
12-15 reps
RPE 8
6
Plank (Weighted)
3
0.5-1 mins
RPE 6-7
7
Neck Extension
3
12-15 reps
RPE 8-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
RPE 7-8
2
Romanian Deadlift (Barbell)
3
5-8 reps
RPE 7-8
3
Leg Press
3
10-12 reps
RPE 7-8
4
Reverse Lunge (Barbell)
3
10-12 reps
RPE 7
5
Standing Calf Raise
3
12-15 reps
RPE 8
6
Plank (Weighted)
3
0.5-1 mins
RPE 6-7
7
Neck Extension
3
12-15 reps
RPE 8-9
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Chin-Up (Bodyweight)
2
5-8 reps
RPE 5-6
1B
Pistol Squat
2
5-8 reps
RPE 5-6
2A
Dip (Bodyweight)
2
5-8 reps
RPE 5-6
2B
Nordic Curl
2
5-8 reps
RPE 5-6
3A
Inverted Row
2
5-8 reps
RPE 5-6
3B
Push Up
2
5-8 reps
RPE 5-6
4A
Plank
2
30 mins
RPE 5-6
4B
Side Plank
2
5-8 reps
RPE 5-6
4C
Hyperextension
2
8-12 reps
RPE 5-6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
RPE 7-8
2
Romanian Deadlift (Barbell)
3
5-8 reps
RPE 7-8
3
Leg Extension
3
10-12 reps
RPE 7-8
4
Tibialis Raise
3
8-12 reps
RPE 8
5
Standing Calf Raise
3
12-15 reps
RPE 8
6
Plank (Weighted)
3
0.5-1 mins
RPE 6-7
7
Neck Extension
3
12-15 reps
RPE 8-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
RPE 7-8
2
Romanian Deadlift (Barbell)
3
5-8 reps
RPE 7-8
3
Leg Extension
3
10-12 reps
RPE 7-8
4
Tibialis Raise
3
8-12 reps
RPE 8
5
Standing Calf Raise
3
12-15 reps
RPE 8
6
Plank (Weighted)
3
0.5-1 mins
RPE 6-7
7
Neck Extension
3
12-15 reps
RPE 8-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
RPE 7-8
2
Romanian Deadlift (Barbell)
3
5-8 reps
RPE 7-8
3
Leg Extension
3
10-12 reps
RPE 7-8
4
Tibialis Raise
3
8-12 reps
RPE 8
5
Standing Calf Raise
3
12-15 reps
RPE 8
6
Plank (Weighted)
3
0.5-1 mins
RPE 6-7
7
Neck Extension
3
12-15 reps
RPE 8-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
RPE 7-8
2
Romanian Deadlift (Barbell)
3
5-8 reps
RPE 7-8
3
Leg Extension
3
10-12 reps
RPE 7-8
4
Tibialis Raise
3
8-12 reps
RPE 8
5
Standing Calf Raise
3
12-15 reps
RPE 8
6
Plank (Weighted)
3
0.5-1 mins
RPE 6-7
7
Neck Extension
3
12-15 reps
RPE 8-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
RPE 7-8
2
Romanian Deadlift (Barbell)
3
5-8 reps
RPE 7-8
3
Leg Extension
3
10-12 reps
RPE 7-8
4
Tibialis Raise
3
8-12 reps
RPE 8
5
Standing Calf Raise
3
12-15 reps
RPE 8
6
Plank (Weighted)
3
0.5-1 mins
RPE 6-7
7
Neck Extension
3
12-15 reps
RPE 8-9
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Chin-Up (Bodyweight)
2
5-8 reps
RPE 5-6
1B
Pistol Squat
2
5-8 reps
RPE 5-6
2A
Dip (Bodyweight)
2
5-8 reps
RPE 5-6
2B
Nordic Curl
2
5-8 reps
RPE 5-6
3A
Inverted Row
2
5-8 reps
RPE 5-6
3B
Push Up
2
5-8 reps
RPE 5-6
4A
Plank
2
30 mins
RPE 5-6
4B
Side Plank
2
5-8 reps
RPE 5-6
4C
Hyperextension
2
8-12 reps
RPE 5-6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8-12 reps
RPE 7-8
2
Pull-Up (Weighted)
3
5-8 reps
RPE 7-8
3
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 8-9
4
Single Arm Iso Row
3
10-12 reps
RPE 7-8
5
Preacher Curl (EZ Bar)
3
10-12 reps
RPE 8-9
6
Dip (Weighted)
3
5-8 reps
RPE 8-9
7
Neck Curl
3
12-15 reps
RPE 8-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8-12 reps
RPE 7-8
2
Chin-Up (Weighted)
3
5-8 reps
RPE 7-8
3
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 8-9
4
Single Arm Iso Row
3
10-12 reps
RPE 7-8
5
Preacher Curl (EZ Bar)
3
10-12 reps
RPE 8-9
6
Dip (Weighted)
3
5-8 reps
RPE 8-9
7
Neck Curl
3
12-15 reps
RPE 8-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8-12 reps
RPE 7-8
2
Lat Pulldown
3
8-12 reps
RPE 7-8
3
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 8-9
4
Seated Row (Cable)
3
10-12 reps
RPE 7-8
5
Preacher Curl (EZ Bar)
3
10-12 reps
RPE 8-9
6
Overhead Tricep Extension (Cable)
3
10-12 reps
RPE 8-9
7
Neck Flexion
3
12-15 reps
RPE 8-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8-12 reps
RPE 7-8
2
Lat Pulldown
3
8-12 reps
RPE 7-8
3
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 8-9
4
Seated Row (Cable)
3
10-12 reps
RPE 7-8
5
Preacher Curl (EZ Bar)
3
10-12 reps
RPE 8-9
6
Overhead Tricep Extension (Cable)
3
10-12 reps
RPE 8-9
7
Neck Flexion
3
12-15 reps
RPE 8-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8-12 reps
RPE 7-8
2
Lat Pulldown
3
8-12 reps
RPE 7-8
3
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 8-9
4
Seated Row (Cable)
3
10-12 reps
RPE 7-8
5
Preacher Curl (EZ Bar)
3
10-12 reps
RPE 8-9
6
Overhead Tricep Extension (Cable)
3
10-12 reps
RPE 8-9
7
Neck Flexion
3
12-15 reps
RPE 8-9
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Chin-Up (Bodyweight)
2
5-8 reps
RPE 5-6
1B
Pistol Squat
2
5-8 reps
RPE 5-6
2A
Dip (Bodyweight)
2
5-8 reps
RPE 5-6
2B
Nordic Curl
2
5-8 reps
RPE 5-6
3A
Inverted Row
2
5-8 reps
RPE 5-6
3B
Push Up
2
5-8 reps
RPE 5-6
4A
Plank
2
30 mins
RPE 5-6
4B
Side Plank
2
5-8 reps
RPE 5-6
4C
Hyperextension
2
8-12 reps
RPE 5-6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8-12 reps
RPE 7-8
2
Pull-Up (Weighted)
3
5-8 reps
RPE 7-8
3
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 8-9
4
Single Arm Iso Row
3
10-12 reps
RPE 7-8
5
Preacher Curl (EZ Bar)
3
10-12 reps
RPE 8-9
6
Dip (Weighted)
3
5-8 reps
RPE 8-9
7
Neck Curl
3
12-15 reps
RPE 8-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8-12 reps
RPE 7-8
2
Chin-Up (Weighted)
3
5-8 reps
RPE 7-8
3
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 8-9
4
Single Arm Iso Row
3
10-12 reps
RPE 7-8
5
Preacher Curl (EZ Bar)
3
10-12 reps
RPE 8-9
6
Dip (Weighted)
3
5-8 reps
RPE 8-9
7
Neck Curl
3
12-15 reps
RPE 8-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8-12 reps
RPE 7-8
2
Pull-Up (Weighted)
3
5-8 reps
RPE 7-8
3
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 8-9
4
Single Arm Iso Row
3
10-12 reps
RPE 7-8
5
Preacher Curl (EZ Bar)
3
10-12 reps
RPE 8-9
6
Dip (Weighted)
3
5-8 reps
RPE 8-9
7
Neck Curl
3
12-15 reps
RPE 8-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8-12 reps
RPE 7-8
2
Chin-Up (Weighted)
3
5-8 reps
RPE 7-8
3
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 8-9
4
Single Arm Iso Row
3
10-12 reps
RPE 7-8
5
Preacher Curl (EZ Bar)
3
10-12 reps
RPE 8-9
6
Dip (Weighted)
3
5-8 reps
RPE 8-9
7
Neck Curl
3
12-15 reps
RPE 8-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8-12 reps
RPE 7-8
2
Pull-Up (Weighted)
3
5-8 reps
RPE 7-8
3
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 8-9
4
Single Arm Iso Row
3
10-12 reps
RPE 7-8
5
Preacher Curl (EZ Bar)
3
10-12 reps
RPE 8-9
6
Dip (Weighted)
3
5-8 reps
RPE 8-9
7
Neck Curl
3
12-15 reps
RPE 8-9
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Chin-Up (Bodyweight)
2
5-8 reps
RPE 5-6
1B
Pistol Squat
2
5-8 reps
RPE 5-6
2A
Dip (Bodyweight)
2
5-8 reps
RPE 5-6
2B
Nordic Curl
2
5-8 reps
RPE 5-6
3A
Inverted Row
2
5-8 reps
RPE 5-6
3B
Push Up
2
5-8 reps
RPE 5-6
4A
Plank
2
30 mins
RPE 5-6
4B
Side Plank
2
5-8 reps
RPE 5-6
4C
Hyperextension
2
8-12 reps
RPE 5-6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8-12 reps
RPE 7-8
2
Back Extension (Weighted)
3
10-12 reps
RPE 8
3
Walking Lunge (Dumbbell)
3
10-12 reps
RPE 8
4
Standing Calf Raise
3
12-15 reps
RPE 8-9
5
Cable Crunch
3
12-15 reps
RPE 8
6
Neck Extension
3
12-15 reps
RPE 8-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8-12 reps
RPE 7-8
2
Back Extension (Weighted)
3
10-12 reps
RPE 8
3
Walking Lunge (Dumbbell)
3
10-12 reps
RPE 8
4
Standing Calf Raise
3
12-15 reps
RPE 8-9
5
Cable Crunch
3
12-15 reps
RPE 8
6
Neck Extension
3
12-15 reps
RPE 8-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
8-12 reps
RPE 7-8
2
Bulgarian Split Squat (Barbell)
3
10-12 reps
RPE 8
3
Hip Thrust (Barbell)
3
10-12 reps
RPE 8
4
Seated Calf Raise
3
12-15 reps
RPE 8-9
5
Hanging Leg Raise
3
12-15 reps
RPE 8
6
Shrug (Dumbbell)
3
12-15 reps
RPE 8-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
8-12 reps
RPE 7-8
2
Bulgarian Split Squat (Barbell)
3
10-12 reps
RPE 8
3
Hip Thrust (Barbell)
3
10-12 reps
RPE 8
4
Seated Calf Raise
3
12-15 reps
RPE 8-9
5
Hanging Leg Raise
3
12-15 reps
RPE 8
6
Shrug (Dumbbell)
3
12-15 reps
RPE 8-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
8-12 reps
RPE 7-8
2
Bulgarian Split Squat (Barbell)
3
10-12 reps
RPE 8
3
Hip Thrust (Barbell)
3
10-12 reps
RPE 8
4
Seated Calf Raise
3
12-15 reps
RPE 8-9
5
Hanging Leg Raise
3
12-15 reps
RPE 8
6
Shrug (Dumbbell)
3
12-15 reps
RPE 8-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8-12 reps
RPE 7-8
2
Back Extension (Weighted)
3
10-12 reps
RPE 8
3
Walking Lunge (Dumbbell)
3
10-12 reps
RPE 8
4
Standing Calf Raise
3
12-15 reps
RPE 8-9
5
Cable Crunch
3
12-15 reps
RPE 8
6
Neck Extension
3
12-15 reps
RPE 8-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8-12 reps
RPE 7-8
2
Back Extension (Weighted)
3
10-12 reps
RPE 8
3
Walking Lunge (Dumbbell)
3
10-12 reps
RPE 8
4
Standing Calf Raise
3
12-15 reps
RPE 8-9
5
Cable Crunch
3
12-15 reps
RPE 8
6
Neck Extension
3
12-15 reps
RPE 8-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8-12 reps
RPE 7-8
2
Back Extension (Weighted)
3
10-12 reps
RPE 8
3
Walking Lunge (Dumbbell)
3
10-12 reps
RPE 8
4
Standing Calf Raise
3
12-15 reps
RPE 8-9
5
Cable Crunch
3
12-15 reps
RPE 8
6
Neck Extension
3
12-15 reps
RPE 8-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8-12 reps
RPE 7-8
2
Back Extension (Weighted)
3
10-12 reps
RPE 8
3
Walking Lunge (Dumbbell)
3
10-12 reps
RPE 8
4
Standing Calf Raise
3
12-15 reps
RPE 8-9
5
Cable Crunch
3
12-15 reps
RPE 8
6
Neck Extension
3
12-15 reps
RPE 8-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8-12 reps
RPE 7-8
2
Back Extension (Weighted)
3
10-12 reps
RPE 8
3
Walking Lunge (Dumbbell)
3
10-12 reps
RPE 8
4
Standing Calf Raise
3
12-15 reps
RPE 8-9
5
Cable Crunch
3
12-15 reps
RPE 8
6
Neck Extension
3
12-15 reps
RPE 8-9
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Barbell)
3 Sets
5-8 Reps
@7-8
2
Bent Over Row (Barbell)
3 Sets
5-8 Reps
@7-8
3
Shoulder Press (Machine)
3 Sets
5-8 Reps
@7-8
4
Lat Pulldown
3 Sets
8-12 Reps
@7-8
5
Bicep Curl (Cable)
3 Sets
8-12 Reps
@8-9
6
Tricep Pushdown (Cable)
3 Sets
8-12 Reps
@8
7
Neck Curl
3 Sets
12-15 Reps
@8-9
Day 2
1
Squat (Barbell)
3 Sets
5-8 Reps
@7-8
2
Romanian Deadlift (Barbell)
3 Sets
5-8 Reps
@7-8
3
Leg Extension
3 Sets
10-12 Reps
@7-8
4
Tibialis Raise
3 Sets
8-12 Reps
@8
5
Standing Calf Raise
3 Sets
12-15 Reps
@8
6
Plank (Weighted)
3 Sets
0.5-1 mins
@6-7
7
Neck Extension
3 Sets
12-15 Reps
@8-9
Day 3
1
Incline Bench Press (Barbell)
3 Sets
8-12 Reps
@7-8
2
Pull-Up (Weighted)
3 Sets
5-8 Reps
@7-8
3
Lateral Raise (Dumbbell)
3 Sets
10-15 Reps
@8-9
4
Single Arm Iso Row
3 Sets
10-12 Reps
@7-8
5
Preacher Curl (EZ Bar)
3 Sets
10-12 Reps
@8-9
6
Dip (Weighted)
3 Sets
5-8 Reps
@8-9
7
Neck Curl
3 Sets
12-15 Reps
@8-9
Day 4
1
Hack Squat
3 Sets
8-12 Reps
@7-8
2
Back Extension (Weighted)
3 Sets
10-12 Reps
@8
3
Walking Lunge (Dumbbell)
3 Sets
10-12 Reps
@8
4
Standing Calf Raise
3 Sets
12-15 Reps
@8-9
5
Cable Crunch
3 Sets
12-15 Reps
@8
6
Neck Extension
3 Sets
12-15 Reps
@8-9