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4-days upper-lower and cardio cutting program

by Teo
6 athletes joined
4.0
(1 rating)

Program Description

The purpose of the program is to train each muscle group twice a week combined with some cardio.

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    80 minutes
  • Created
    Feb 23, 2025 02:01
  • Last Edited
    Jun 22, 2025 11:48

Summary

Transform your physique with this comprehensive 12-week cutting program, designed to sculpt your upper and lower body while integrating effective cardio sessions. Committing just four days a week, you'll alternate between targeted strength training and high-intensity cardio to maximize fat loss and enhance muscle definition. Each workout is strategically structured to challenge your limits and boost your endurance, ensuring you stay motivated and on track to achieve your goals. Get ready to push your boundaries and reveal a stronger, leaner you!
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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)
4
10-12 reps
60%
2
Incline Bench Press (Barbell)
4
10-12 reps
60%
3A
Chest Press (Machine)
3
10-12 reps
RPE 7.5
3B
Lat Pulldown
3
10-12 reps
RPE 7
4A
Chest Fly (Cable)
3
10-12 reps
RPE 7
4B
Seated Row (Cable)
3
10-12 reps
RPE 6.5
5A
Pullover (Dumbbell)
3
12-15 reps
RPE 7
5B
Back Extension
3
15 reps
RPE 6.5
6
Cardio
1
15 mins
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
10-12 reps
60%
2
Incline Bench Press (Barbell)
4
10-12 reps
60%
3A
Chest Press (Machine)
3
10-12 reps
RPE 7.5
3B
Lat Pulldown
3
10-12 reps
RPE 7
4A
Chest Fly (Cable)
3
10-12 reps
RPE 7
4B
Seated Row (Cable)
3
10-12 reps
RPE 6.5
5A
Pullover (Dumbbell)
3
12-15 reps
RPE 7
5B
Back Extension
3
15 reps
RPE 6.5
6
Cardio
1
15 mins
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
10-12 reps
60%
2
Incline Bench Press (Barbell)
4
10-12 reps
60%
3A
Chest Press (Machine)
3
10-12 reps
RPE 7.5
3B
Lat Pulldown
3
10-12 reps
RPE 7
4A
Chest Fly (Cable)
3
10-12 reps
RPE 7
4B
Seated Row (Cable)
3
10-12 reps
RPE 6.5
5A
Pullover (Dumbbell)
3
12-15 reps
RPE 7
5B
Back Extension
3
15 reps
RPE 6.5
6
Cardio
1
15 mins
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
10-12 reps
60%
2
Incline Bench Press (Barbell)
4
10-12 reps
60%
3A
Chest Press (Machine)
3
10-12 reps
RPE 7.5
3B
Lat Pulldown
3
10-12 reps
RPE 7
4A
Chest Fly (Cable)
3
10-12 reps
RPE 7
4B
Seated Row (Cable)
3
10-12 reps
RPE 6.5
5A
Pullover (Dumbbell)
3
12-15 reps
RPE 7
5B
Back Extension
3
15 reps
RPE 6.5
6
Cardio
1
15 mins
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
10-12 reps
60%
2
Incline Bench Press (Barbell)
4
10-12 reps
60%
3A
Chest Press (Machine)
3
10-12 reps
RPE 7.5
3B
Lat Pulldown
3
10-12 reps
RPE 7
4A
Chest Fly (Cable)
3
10-12 reps
RPE 7
4B
Seated Row (Cable)
3
10-12 reps
RPE 6.5
5A
Pullover (Dumbbell)
3
12-15 reps
RPE 7
5B
Back Extension
3
15 reps
RPE 6.5
6
Cardio
1
15 mins
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
10-12 reps
60%
2
Incline Bench Press (Barbell)
4
10-12 reps
60%
3A
Chest Press (Machine)
3
10-12 reps
RPE 7.5
3B
Lat Pulldown
3
10-12 reps
RPE 7
4A
Chest Fly (Cable)
3
10-12 reps
RPE 7
4B
Seated Row (Cable)
3
10-12 reps
RPE 6.5
5A
Pullover (Dumbbell)
3
12-15 reps
RPE 7
5B
Back Extension
3
15 reps
RPE 6.5
6
Cardio
1
15 mins
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
10-12 reps
60%
2
Incline Bench Press (Barbell)
4
10-12 reps
60%
3A
Chest Press (Machine)
3
10-12 reps
RPE 7.5
3B
Lat Pulldown
3
10-12 reps
RPE 7
4A
Chest Fly (Cable)
3
10-12 reps
RPE 7
4B
Seated Row (Cable)
3
10-12 reps
RPE 6.5
5A
Pullover (Dumbbell)
3
12-15 reps
RPE 7
5B
Back Extension
3
15 reps
RPE 6.5
6
Cardio
1
15 mins
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
10-12 reps
60%
2
Incline Bench Press (Barbell)
4
10-12 reps
60%
3A
Chest Press (Machine)
3
10-12 reps
RPE 7.5
3B
Lat Pulldown
3
10-12 reps
RPE 7
4A
Chest Fly (Cable)
3
10-12 reps
RPE 7
4B
Seated Row (Cable)
3
10-12 reps
RPE 6.5
5A
Pullover (Dumbbell)
3
12-15 reps
RPE 7
5B
Back Extension
3
15 reps
RPE 6.5
6
Cardio
1
15 mins
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
10-12 reps
60%
2
Incline Bench Press (Barbell)
4
10-12 reps
60%
3A
Chest Press (Machine)
3
10-12 reps
RPE 7.5
3B
Lat Pulldown
3
10-12 reps
RPE 7
4A
Chest Fly (Cable)
3
10-12 reps
RPE 7
4B
Seated Row (Cable)
3
10-12 reps
RPE 6.5
5A
Pullover (Dumbbell)
3
12-15 reps
RPE 7
5B
Back Extension
3
15 reps
RPE 6.5
6
Cardio
1
15 mins
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
10-12 reps
60%
2
Incline Bench Press (Barbell)
4
10-12 reps
60%
3A
Chest Press (Machine)
3
10-12 reps
RPE 7.5
3B
Lat Pulldown
3
10-12 reps
RPE 7
4A
Chest Fly (Cable)
3
10-12 reps
RPE 7
4B
Seated Row (Cable)
3
10-12 reps
RPE 6.5
5A
Pullover (Dumbbell)
3
12-15 reps
RPE 7
5B
Back Extension
3
15 reps
RPE 6.5
6
Cardio
1
15 mins
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
10-12 reps
60%
2
Incline Bench Press (Barbell)
4
10-12 reps
60%
3A
Chest Press (Machine)
3
10-12 reps
RPE 7.5
3B
Lat Pulldown
3
10-12 reps
RPE 7
4A
Chest Fly (Cable)
3
10-12 reps
RPE 7
4B
Seated Row (Cable)
3
10-12 reps
RPE 6.5
5A
Pullover (Dumbbell)
3
12-15 reps
RPE 7
5B
Back Extension
3
15 reps
RPE 6.5
6
Cardio
1
15 mins
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
10-12 reps
60%
2
Incline Bench Press (Barbell)
4
10-12 reps
60%
3A
Chest Press (Machine)
3
10-12 reps
RPE 7.5
3B
Lat Pulldown
3
10-12 reps
RPE 7
4A
Chest Fly (Cable)
3
10-12 reps
RPE 7
4B
Seated Row (Cable)
3
10-12 reps
RPE 6.5
5A
Pullover (Dumbbell)
3
12-15 reps
RPE 7
5B
Back Extension
3
15 reps
RPE 6.5
6
Cardio
1
15 mins
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8-10 reps
70%
2
Romanian Deadlift (Barbell)
4
8-10 reps
60%
3
Leg Press
4
10-12 reps
RPE 7.5
4A
Walking Lunge
3
15 reps
RPE 7
4B
Bicep Curl (Barbell)
3
10-12 reps
RPE 7.5
5A
Leg Curl
3
10-12 reps
RPE 7.5
5B
Bicep Curl (Cable)
3
10-12 reps
RPE 7
6A
Leg Extension
3
10-12 reps
RPE 7
6B
Tricep Rope Push Down (Cable)
3
10-12 reps
RPE 7.5
7
Tricep Extension (Cable)
3
10-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8-10 reps
70%
2
Romanian Deadlift (Barbell)
4
8-10 reps
60%
3
Leg Press
4
10-12 reps
RPE 7.5
4A
Walking Lunge
3
15 reps
RPE 7
4B
Bicep Curl (Barbell)
3
10-12 reps
RPE 7.5
5A
Leg Curl
3
10-12 reps
RPE 7.5
5B
Bicep Curl (Cable)
3
10-12 reps
RPE 7
6A
Leg Extension
3
10-12 reps
RPE 7
6B
Tricep Rope Push Down (Cable)
3
10-12 reps
RPE 7.5
7
Tricep Extension (Cable)
3
10-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8-10 reps
70%
2
Romanian Deadlift (Barbell)
4
8-10 reps
60%
3
Leg Press
4
10-12 reps
RPE 7.5
4A
Walking Lunge
3
15 reps
RPE 7
4B
Bicep Curl (Barbell)
3
10-12 reps
RPE 7.5
5A
Leg Curl
3
10-12 reps
RPE 7.5
5B
Bicep Curl (Cable)
3
10-12 reps
RPE 7
6A
Leg Extension
3
10-12 reps
RPE 7
6B
Tricep Rope Push Down (Cable)
3
10-12 reps
RPE 7.5
7
Tricep Extension (Cable)
3
10-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8-10 reps
70%
2
Romanian Deadlift (Barbell)
4
8-10 reps
60%
3
Leg Press
4
10-12 reps
RPE 7.5
4A
Walking Lunge
3
15 reps
RPE 7
4B
Bicep Curl (Barbell)
3
10-12 reps
RPE 7.5
5A
Leg Curl
3
10-12 reps
RPE 7.5
5B
Bicep Curl (Cable)
3
10-12 reps
RPE 7
6A
Leg Extension
3
10-12 reps
RPE 7
6B
Tricep Rope Push Down (Cable)
3
10-12 reps
RPE 7.5
7
Tricep Extension (Cable)
3
10-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8-10 reps
70%
2
Romanian Deadlift (Barbell)
4
8-10 reps
60%
3
Leg Press
4
10-12 reps
RPE 7.5
4A
Walking Lunge
3
15 reps
RPE 7
4B
Bicep Curl (Barbell)
3
10-12 reps
RPE 7.5
5A
Leg Curl
3
10-12 reps
RPE 7.5
5B
Bicep Curl (Cable)
3
10-12 reps
RPE 7
6A
Leg Extension
3
10-12 reps
RPE 7
6B
Tricep Rope Push Down (Cable)
3
10-12 reps
RPE 7.5
7
Tricep Extension (Cable)
3
10-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8-10 reps
70%
2
Romanian Deadlift (Barbell)
4
8-10 reps
60%
3
Leg Press
4
10-12 reps
RPE 7.5
4A
Walking Lunge
3
15 reps
RPE 7
4B
Bicep Curl (Barbell)
3
10-12 reps
RPE 7.5
5A
Leg Curl
3
10-12 reps
RPE 7.5
5B
Bicep Curl (Cable)
3
10-12 reps
RPE 7
6A
Leg Extension
3
10-12 reps
RPE 7
6B
Tricep Rope Push Down (Cable)
3
10-12 reps
RPE 7.5
7
Tricep Extension (Cable)
3
10-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8-10 reps
70%
2
Romanian Deadlift (Barbell)
4
8-10 reps
60%
3
Leg Press
4
10-12 reps
RPE 7.5
4A
Walking Lunge
3
15 reps
RPE 7
4B
Bicep Curl (Barbell)
3
10-12 reps
RPE 7.5
5A
Leg Curl
3
10-12 reps
RPE 7.5
5B
Bicep Curl (Cable)
3
10-12 reps
RPE 7
6A
Leg Extension
3
10-12 reps
RPE 7
6B
Tricep Rope Push Down (Cable)
3
10-12 reps
RPE 7.5
7
Tricep Extension (Cable)
3
10-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8-10 reps
70%
2
Romanian Deadlift (Barbell)
4
8-10 reps
60%
3
Leg Press
4
10-12 reps
RPE 7.5
4A
Walking Lunge
3
15 reps
RPE 7
4B
Bicep Curl (Barbell)
3
10-12 reps
RPE 7.5
5A
Leg Curl
3
10-12 reps
RPE 7.5
5B
Bicep Curl (Cable)
3
10-12 reps
RPE 7
6A
Leg Extension
3
10-12 reps
RPE 7
6B
Tricep Rope Push Down (Cable)
3
10-12 reps
RPE 7.5
7
Tricep Extension (Cable)
3
10-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8-10 reps
70%
2
Romanian Deadlift (Barbell)
4
8-10 reps
60%
3
Leg Press
4
10-12 reps
RPE 7.5
4A
Walking Lunge
3
15 reps
RPE 7
4B
Bicep Curl (Barbell)
3
10-12 reps
RPE 7.5
5A
Leg Curl
3
10-12 reps
RPE 7.5
5B
Bicep Curl (Cable)
3
10-12 reps
RPE 7
6A
Leg Extension
3
10-12 reps
RPE 7
6B
Tricep Rope Push Down (Cable)
3
10-12 reps
RPE 7.5
7
Tricep Extension (Cable)
3
10-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8-10 reps
70%
2
Romanian Deadlift (Barbell)
4
8-10 reps
60%
3
Leg Press
4
10-12 reps
RPE 7.5
4A
Walking Lunge
3
15 reps
RPE 7
4B
Bicep Curl (Barbell)
3
10-12 reps
RPE 7.5
5A
Leg Curl
3
10-12 reps
RPE 7.5
5B
Bicep Curl (Cable)
3
10-12 reps
RPE 7
6A
Leg Extension
3
10-12 reps
RPE 7
6B
Tricep Rope Push Down (Cable)
3
10-12 reps
RPE 7.5
7
Tricep Extension (Cable)
3
10-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8-10 reps
70%
2
Romanian Deadlift (Barbell)
4
8-10 reps
60%
3
Leg Press
4
10-12 reps
RPE 7.5
4A
Walking Lunge
3
15 reps
RPE 7
4B
Bicep Curl (Barbell)
3
10-12 reps
RPE 7.5
5A
Leg Curl
3
10-12 reps
RPE 7.5
5B
Bicep Curl (Cable)
3
10-12 reps
RPE 7
6A
Leg Extension
3
10-12 reps
RPE 7
6B
Tricep Rope Push Down (Cable)
3
10-12 reps
RPE 7.5
7
Tricep Extension (Cable)
3
10-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8-10 reps
70%
2
Romanian Deadlift (Barbell)
4
8-10 reps
60%
3
Leg Press
4
10-12 reps
RPE 7.5
4A
Walking Lunge
3
15 reps
RPE 7
4B
Bicep Curl (Barbell)
3
10-12 reps
RPE 7.5
5A
Leg Curl
3
10-12 reps
RPE 7.5
5B
Bicep Curl (Cable)
3
10-12 reps
RPE 7
6A
Leg Extension
3
10-12 reps
RPE 7
6B
Tricep Rope Push Down (Cable)
3
10-12 reps
RPE 7.5
7
Tricep Extension (Cable)
3
10-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
8-10 reps
60%
2
Barbell Row
4
8-10 reps
RPE 8
3A
T-Bar Row
3
10-12 reps
RPE 7
3B
Decline Bench Press (Barbell)
3
10-12 reps
RPE 7
4A
Chest Supported Row (Machine)
3
10-12 reps
RPE 7
4B
Chest Fly (Dumbbell)
3
10-12 reps
RPE 6.5
5A
Lat Pulldown (Neutral Grip)
3
10-12 reps
RPE 7
5B
Chest Fly (Machine)
3
10-12 reps
RPE 6.5
6
Cardio
1
15-20 mins
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
8-10 reps
60%
2
Barbell Row
4
8-10 reps
RPE 8
3A
T-Bar Row
3
10-12 reps
RPE 7
3B
Decline Bench Press (Barbell)
3
10-12 reps
RPE 7
4A
Chest Supported Row (Machine)
3
10-12 reps
RPE 7
4B
Chest Fly (Dumbbell)
3
10-12 reps
RPE 6.5
5A
Lat Pulldown (Neutral Grip)
3
10-12 reps
RPE 7
5B
Chest Fly (Machine)
3
10-12 reps
RPE 6.5
6
Cardio
1
15-20 mins
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
8-10 reps
60%
2
Barbell Row
4
8-10 reps
RPE 8
3A
T-Bar Row
3
10-12 reps
RPE 7
3B
Decline Bench Press (Barbell)
3
10-12 reps
RPE 7
4A
Chest Supported Row (Machine)
3
10-12 reps
RPE 7
4B
Chest Fly (Dumbbell)
3
10-12 reps
RPE 6.5
5A
Lat Pulldown (Neutral Grip)
3
10-12 reps
RPE 7
5B
Chest Fly (Machine)
3
10-12 reps
RPE 6.5
6
Cardio
1
15-20 mins
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
8-10 reps
60%
2
Barbell Row
4
8-10 reps
RPE 8
3A
T-Bar Row
3
10-12 reps
RPE 7
3B
Decline Bench Press (Barbell)
3
10-12 reps
RPE 7
4A
Chest Supported Row (Machine)
3
10-12 reps
RPE 7
4B
Chest Fly (Dumbbell)
3
10-12 reps
RPE 6.5
5A
Lat Pulldown (Neutral Grip)
3
10-12 reps
RPE 7
5B
Chest Fly (Machine)
3
10-12 reps
RPE 6.5
6
Cardio
1
15-20 mins
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
8-10 reps
60%
2
Barbell Row
4
8-10 reps
RPE 8
3A
T-Bar Row
3
10-12 reps
RPE 7
3B
Decline Bench Press (Barbell)
3
10-12 reps
RPE 7
4A
Chest Supported Row (Machine)
3
10-12 reps
RPE 7
4B
Chest Fly (Dumbbell)
3
10-12 reps
RPE 6.5
5A
Lat Pulldown (Neutral Grip)
3
10-12 reps
RPE 7
5B
Chest Fly (Machine)
3
10-12 reps
RPE 6.5
6
Cardio
1
15-20 mins
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
8-10 reps
60%
2
Barbell Row
4
8-10 reps
RPE 8
3A
T-Bar Row
3
10-12 reps
RPE 7
3B
Decline Bench Press (Barbell)
3
10-12 reps
RPE 7
4A
Chest Supported Row (Machine)
3
10-12 reps
RPE 7
4B
Chest Fly (Dumbbell)
3
10-12 reps
RPE 6.5
5A
Lat Pulldown (Neutral Grip)
3
10-12 reps
RPE 7
5B
Chest Fly (Machine)
3
10-12 reps
RPE 6.5
6
Cardio
1
15-20 mins
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
8-10 reps
60%
2
Barbell Row
4
8-10 reps
RPE 8
3A
T-Bar Row
3
10-12 reps
RPE 7
3B
Decline Bench Press (Barbell)
3
10-12 reps
RPE 7
4A
Chest Supported Row (Machine)
3
10-12 reps
RPE 7
4B
Chest Fly (Dumbbell)
3
10-12 reps
RPE 6.5
5A
Lat Pulldown (Neutral Grip)
3
10-12 reps
RPE 7
5B
Chest Fly (Machine)
3
10-12 reps
RPE 6.5
6
Cardio
1
15-20 mins
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
8-10 reps
60%
2
Barbell Row
4
8-10 reps
RPE 8
3A
T-Bar Row
3
10-12 reps
RPE 7
3B
Decline Bench Press (Barbell)
3
10-12 reps
RPE 7
4A
Chest Supported Row (Machine)
3
10-12 reps
RPE 7
4B
Chest Fly (Dumbbell)
3
10-12 reps
RPE 6.5
5A
Lat Pulldown (Neutral Grip)
3
10-12 reps
RPE 7
5B
Chest Fly (Machine)
3
10-12 reps
RPE 6.5
6
Cardio
1
15-20 mins
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
8-10 reps
60%
2
Barbell Row
4
8-10 reps
RPE 8
3A
T-Bar Row
3
10-12 reps
RPE 7
3B
Decline Bench Press (Barbell)
3
10-12 reps
RPE 7
4A
Chest Supported Row (Machine)
3
10-12 reps
RPE 7
4B
Chest Fly (Dumbbell)
3
10-12 reps
RPE 6.5
5A
Lat Pulldown (Neutral Grip)
3
10-12 reps
RPE 7
5B
Chest Fly (Machine)
3
10-12 reps
RPE 6.5
6
Cardio
1
15-20 mins
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
8-10 reps
60%
2
Barbell Row
4
8-10 reps
RPE 8
3A
T-Bar Row
3
10-12 reps
RPE 7
3B
Decline Bench Press (Barbell)
3
10-12 reps
RPE 7
4A
Chest Supported Row (Machine)
3
10-12 reps
RPE 7
4B
Chest Fly (Dumbbell)
3
10-12 reps
RPE 6.5
5A
Lat Pulldown (Neutral Grip)
3
10-12 reps
RPE 7
5B
Chest Fly (Machine)
3
10-12 reps
RPE 6.5
6
Cardio
1
15-20 mins
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
8-10 reps
60%
2
Barbell Row
4
8-10 reps
RPE 8
3A
T-Bar Row
3
10-12 reps
RPE 7
3B
Decline Bench Press (Barbell)
3
10-12 reps
RPE 7
4A
Chest Supported Row (Machine)
3
10-12 reps
RPE 7
4B
Chest Fly (Dumbbell)
3
10-12 reps
RPE 6.5
5A
Lat Pulldown (Neutral Grip)
3
10-12 reps
RPE 7
5B
Chest Fly (Machine)
3
10-12 reps
RPE 6.5
6
Cardio
1
15-20 mins
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
8-10 reps
60%
2
Barbell Row
4
8-10 reps
RPE 8
3A
T-Bar Row
3
10-12 reps
RPE 7
3B
Decline Bench Press (Barbell)
3
10-12 reps
RPE 7
4A
Chest Supported Row (Machine)
3
10-12 reps
RPE 7
4B
Chest Fly (Dumbbell)
3
10-12 reps
RPE 6.5
5A
Lat Pulldown (Neutral Grip)
3
10-12 reps
RPE 7
5B
Chest Fly (Machine)
3
10-12 reps
RPE 6.5
6
Cardio
1
15-20 mins
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
10-12 reps
RPE 7.5
2
Bulgarian Split Squat (Dumbbell)
4
10 reps
RPE 7
3A
Lunge (Dumbbell)
3
15 reps
RPE 6.5
3B
Overhead Press (Barbell)
3
10-12 reps
RPE 7
4A
Hack Squat
3
10-12 reps
RPE 7
4B
Lateral Raise (Machine)
3
10-12 reps
RPE 7
5
Cardio
1
30 mins
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
10-12 reps
RPE 7.5
2
Bulgarian Split Squat (Dumbbell)
4
10 reps
RPE 7
3A
Lunge (Dumbbell)
3
15 reps
RPE 6.5
3B
Overhead Press (Barbell)
3
10-12 reps
RPE 7
4A
Hack Squat
3
10-12 reps
RPE 7
4B
Lateral Raise (Machine)
3
10-12 reps
RPE 7
5
Cardio
1
30 mins
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
10-12 reps
RPE 7.5
2
Bulgarian Split Squat (Dumbbell)
4
10 reps
RPE 7
3A
Lunge (Dumbbell)
3
15 reps
RPE 6.5
3B
Overhead Press (Barbell)
3
10-12 reps
RPE 7
4A
Hack Squat
3
10-12 reps
RPE 7
4B
Lateral Raise (Machine)
3
10-12 reps
RPE 7
5
Cardio
1
30 mins
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
10-12 reps
RPE 7.5
2
Bulgarian Split Squat (Dumbbell)
4
10 reps
RPE 7
3A
Lunge (Dumbbell)
3
15 reps
RPE 6.5
3B
Overhead Press (Barbell)
3
10-12 reps
RPE 7
4A
Hack Squat
3
10-12 reps
RPE 7
4B
Lateral Raise (Machine)
3
10-12 reps
RPE 7
5
Cardio
1
30 mins
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
10-12 reps
RPE 7.5
2
Bulgarian Split Squat (Dumbbell)
4
10 reps
RPE 7
3A
Lunge (Dumbbell)
3
15 reps
RPE 6.5
3B
Overhead Press (Barbell)
3
10-12 reps
RPE 7
4A
Hack Squat
3
10-12 reps
RPE 7
4B
Lateral Raise (Machine)
3
10-12 reps
RPE 7
5
Cardio
1
30 mins
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
10-12 reps
RPE 7.5
2
Bulgarian Split Squat (Dumbbell)
4
10 reps
RPE 7
3A
Lunge (Dumbbell)
3
15 reps
RPE 6.5
3B
Overhead Press (Barbell)
3
10-12 reps
RPE 7
4A
Hack Squat
3
10-12 reps
RPE 7
4B
Lateral Raise (Machine)
3
10-12 reps
RPE 7
5
Cardio
1
30 mins
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
10-12 reps
RPE 7.5
2
Bulgarian Split Squat (Dumbbell)
4
10 reps
RPE 7
3A
Lunge (Dumbbell)
3
15 reps
RPE 6.5
3B
Overhead Press (Barbell)
3
10-12 reps
RPE 7
4A
Hack Squat
3
10-12 reps
RPE 7
4B
Lateral Raise (Machine)
3
10-12 reps
RPE 7
5
Cardio
1
30 mins
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
10-12 reps
RPE 7.5
2
Bulgarian Split Squat (Dumbbell)
4
10 reps
RPE 7
3A
Lunge (Dumbbell)
3
15 reps
RPE 6.5
3B
Overhead Press (Barbell)
3
10-12 reps
RPE 7
4A
Hack Squat
3
10-12 reps
RPE 7
4B
Lateral Raise (Machine)
3
10-12 reps
RPE 7
5
Cardio
1
30 mins
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
10-12 reps
RPE 7.5
2
Bulgarian Split Squat (Dumbbell)
4
10 reps
RPE 7
3A
Lunge (Dumbbell)
3
15 reps
RPE 6.5
3B
Overhead Press (Barbell)
3
10-12 reps
RPE 7
4A
Hack Squat
3
10-12 reps
RPE 7
4B
Lateral Raise (Machine)
3
10-12 reps
RPE 7
5
Cardio
1
30 mins
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
10-12 reps
RPE 7.5
2
Bulgarian Split Squat (Dumbbell)
4
10 reps
RPE 7
3A
Lunge (Dumbbell)
3
15 reps
RPE 6.5
3B
Overhead Press (Barbell)
3
10-12 reps
RPE 7
4A
Hack Squat
3
10-12 reps
RPE 7
4B
Lateral Raise (Machine)
3
10-12 reps
RPE 7
5
Cardio
1
30 mins
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
10-12 reps
RPE 7.5
2
Bulgarian Split Squat (Dumbbell)
4
10 reps
RPE 7
3A
Lunge (Dumbbell)
3
15 reps
RPE 6.5
3B
Overhead Press (Barbell)
3
10-12 reps
RPE 7
4A
Hack Squat
3
10-12 reps
RPE 7
4B
Lateral Raise (Machine)
3
10-12 reps
RPE 7
5
Cardio
1
30 mins
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
10-12 reps
RPE 7.5
2
Bulgarian Split Squat (Dumbbell)
4
10 reps
RPE 7
3A
Lunge (Dumbbell)
3
15 reps
RPE 6.5
3B
Overhead Press (Barbell)
3
10-12 reps
RPE 7
4A
Hack Squat
3
10-12 reps
RPE 7
4B
Lateral Raise (Machine)
3
10-12 reps
RPE 7
5
Cardio
1
30 mins
RPE 7
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Barbell)
4 Sets
10-12 Reps
60%
2
Incline Bench Press (Barbell)
4 Sets
10-12 Reps
60%
3A
Chest Press (Machine)
3 Sets
10-12 Reps
@7.5
3B
Lat Pulldown
3 Sets
10-12 Reps
@7
4A
Chest Fly (Cable)
3 Sets
10-12 Reps
@7
4B
Seated Row (Cable)
3 Sets
10-12 Reps
@6.5
5A
Pullover (Dumbbell)
3 Sets
12-15 Reps
@7
5B
Back Extension
3 Sets
15 Reps
@6.5
6
Cardio
1 Set
15 mins
@6.5
Day 2
1
Squat (Barbell)
4 Sets
8-10 Reps
70%
2
Romanian Deadlift (Barbell)
4 Sets
8-10 Reps
60%
3
Leg Press
4 Sets
10-12 Reps
@7.5
4A
Walking Lunge
3 Sets
15 Reps
@7
4B
Bicep Curl (Barbell)
3 Sets
10-12 Reps
@7.5
5A
Leg Curl
3 Sets
10-12 Reps
@7.5
5B
Bicep Curl (Cable)
3 Sets
10-12 Reps
@7
6A
Leg Extension
3 Sets
10-12 Reps
@7
6B
Tricep Rope Push Down (Cable)
3 Sets
10-12 Reps
@7.5
7
Tricep Extension (Cable)
3 Sets
10-12 Reps
@8
Day 3
1
Deadlift (Barbell)
4 Sets
8-10 Reps
60%
2
Barbell Row
4 Sets
8-10 Reps
@8
3A
T-Bar Row
3 Sets
10-12 Reps
@7
3B
Decline Bench Press (Barbell)
3 Sets
10-12 Reps
@7
4A
Chest Supported Row (Machine)
3 Sets
10-12 Reps
@7
4B
Chest Fly (Dumbbell)
3 Sets
10-12 Reps
@6.5
5A
Lat Pulldown (Neutral Grip)
3 Sets
10-12 Reps
@7
5B
Chest Fly (Machine)
3 Sets
10-12 Reps
@6.5
6
Cardio
1 Set
15-20 mins
@6.5
Day 4
1
Leg Press
4 Sets
10-12 Reps
@7.5
2
Bulgarian Split Squat (Dumbbell)
4 Sets
10 Reps
@7
3A
Lunge (Dumbbell)
3 Sets
15 Reps
@6.5
3B
Overhead Press (Barbell)
3 Sets
10-12 Reps
@7
4A
Hack Squat
3 Sets
10-12 Reps
@7
4B
Lateral Raise (Machine)
3 Sets
10-12 Reps
@7
5
Cardio
1 Set
30 mins
@7