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Men's 4 Day Full Body Pt. 2

by Charlie Bullock
1 athletes joined

Program Description

Transform your physique with the 4 Day Dial program, a comprehensive 12-week bodybuilding journey designed for intermediate lifters. This program features four focused workouts each week, each lasting around 70 minutes, targeting all major muscle groups to maximize hypertrophy and strength. With access to a full gym, you'll utilize a variety of equipment to sculpt and define your body. Get ready to dial in your training and achieve the results you've been striving for!

Program Overview

  • Level
    Intermediate
  • Goal
    Muscle
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    70 minutes
  • Created
    Apr 06, 2026 10:32
  • Last Edited
    Apr 06, 2026 10:54
Muscle Engagement
Front
Back
MuscleSet
Triceps
12%
Front Delts
12%
Hamstrings
9.6%
Chest
7.2%
Lats
7.2%
Rear Delts
7.2%
Middle Delts
7.2%
Quadriceps
7.2%
Upper Back
6%
Glutes
6%
Biceps
4.8%
Abs
4.8%
Calves
4.8%
Lower Back
2.4%
Forearms
1.2%
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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
Incline Bench Press (Smith Machine)
2
6-10 reps
RPE 8-9
2
Seated Row (Cable)
2
6-10 reps
RPE 8-9
3
Pec Deck (Machine)
2
8-12 reps
RPE 9-10
4
Straight Arm Pulldown
2
8-12 reps
RPE 9-10
5
Back Extension (Weighted)
2
10-15 reps
RPE 8-9
6
Hanging Toes To Bar
2
10-20 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
6-10 reps
RPE 8-9
2
Seated Row (Cable)
2
6-10 reps
RPE 8-9
3
Pec Deck (Machine)
2
8-12 reps
RPE 9-10
4
Straight Arm Pulldown
2
8-12 reps
RPE 9-10
5
Back Extension (Weighted)
2
10-15 reps
RPE 8-9
6
Hanging Toes To Bar
2
10-20 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
6-10 reps
RPE 8-9
2
Seated Row (Cable)
2
6-10 reps
RPE 8-9
3
Pec Deck (Machine)
2
8-12 reps
RPE 9-10
4
Straight Arm Pulldown
2
8-12 reps
RPE 9-10
5
Back Extension (Weighted)
2
10-15 reps
RPE 8-9
6
Hanging Toes To Bar
2
10-20 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
6-10 reps
RPE 8-9
2
Seated Row (Cable)
2
6-10 reps
RPE 8-9
3
Pec Deck (Machine)
2
8-12 reps
RPE 9-10
4
Straight Arm Pulldown
2
8-12 reps
RPE 9-10
5
Back Extension (Weighted)
2
10-15 reps
RPE 8-9
6
Hanging Toes To Bar
2
10-20 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
6-10 reps
RPE 8-9
2
Seated Row (Cable)
2
6-10 reps
RPE 8-9
3
Pec Deck (Machine)
2
8-12 reps
RPE 9-10
4
Straight Arm Pulldown
2
8-12 reps
RPE 9-10
5
Back Extension (Weighted)
2
10-15 reps
RPE 8-9
6
Hanging Toes To Bar
2
10-20 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
6-10 reps
RPE 8-9
2
Seated Row (Cable)
2
6-10 reps
RPE 8-9
3
Pec Deck (Machine)
2
8-12 reps
RPE 9-10
4
Straight Arm Pulldown
2
8-12 reps
RPE 9-10
5
Back Extension (Weighted)
2
10-15 reps
RPE 8-9
6
Hanging Toes To Bar
2
10-20 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
6-10 reps
RPE 8-9
2
Seated Row (Cable)
2
6-10 reps
RPE 8-9
3
Pec Deck (Machine)
2
8-12 reps
RPE 9-10
4
Straight Arm Pulldown
2
8-12 reps
RPE 9-10
5
Back Extension (Weighted)
2
10-15 reps
RPE 8-9
6
Hanging Toes To Bar
2
10-20 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
6-10 reps
RPE 8-9
2
Seated Row (Cable)
2
6-10 reps
RPE 8-9
3
Pec Deck (Machine)
2
8-12 reps
RPE 9-10
4
Straight Arm Pulldown
2
8-12 reps
RPE 9-10
5
Back Extension (Weighted)
2
10-15 reps
RPE 8-9
6
Hanging Toes To Bar
2
10-20 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
6-10 reps
RPE 8-9
2
Seated Row (Cable)
2
6-10 reps
RPE 8-9
3
Pec Deck (Machine)
2
8-12 reps
RPE 9-10
4
Straight Arm Pulldown
2
8-12 reps
RPE 9-10
5
Back Extension (Weighted)
2
10-15 reps
RPE 8-9
6
Hanging Toes To Bar
2
10-20 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
6-10 reps
RPE 8-9
2
Seated Row (Cable)
2
6-10 reps
RPE 8-9
3
Pec Deck (Machine)
2
8-12 reps
RPE 9-10
4
Straight Arm Pulldown
2
8-12 reps
RPE 9-10
5
Back Extension (Weighted)
2
10-15 reps
RPE 8-9
6
Hanging Toes To Bar
2
10-20 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
6-10 reps
RPE 8-9
2
Seated Row (Cable)
2
6-10 reps
RPE 8-9
3
Pec Deck (Machine)
2
8-12 reps
RPE 9-10
4
Straight Arm Pulldown
2
8-12 reps
RPE 9-10
5
Back Extension (Weighted)
2
10-15 reps
RPE 8-9
6
Hanging Toes To Bar
2
10-20 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
6-10 reps
RPE 8-9
2
Seated Row (Cable)
2
6-10 reps
RPE 8-9
3
Pec Deck (Machine)
2
8-12 reps
RPE 9-10
4
Straight Arm Pulldown
2
8-12 reps
RPE 9-10
5
Back Extension (Weighted)
2
10-15 reps
RPE 8-9
6
Hanging Toes To Bar
2
10-20 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
2
8-12 reps
RPE 9-10
2
Seated Bayesian Curl
2
8-12 reps
RPE 9-10
3
Lying Tricep Extension
2
8-12 reps
RPE 9-10
4
Single Leg Calf Raise (Bodyweight)
2
AMRAP
RPE 10
5
Seated Hamstring Curl
2
8-12 reps
RPE 9-10
6
Pendulum Squat
2
6-10 reps
RPE 8-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
2
8-12 reps
RPE 9-10
2
Seated Bayesian Curl
2
8-12 reps
RPE 9-10
3
Lying Tricep Extension
2
8-12 reps
RPE 9-10
4
Single Leg Calf Raise (Bodyweight)
2
AMRAP
RPE 10
5
Seated Hamstring Curl
2
8-12 reps
RPE 9-10
6
Pendulum Squat
2
6-10 reps
RPE 8-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
2
8-12 reps
RPE 9-10
2
Seated Bayesian Curl
2
8-12 reps
RPE 9-10
3
Lying Tricep Extension
2
8-12 reps
RPE 9-10
4
Single Leg Calf Raise (Bodyweight)
2
AMRAP
RPE 10
5
Seated Hamstring Curl
2
8-12 reps
RPE 9-10
6
Pendulum Squat
2
6-10 reps
RPE 8-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
2
8-12 reps
RPE 9-10
2
Seated Bayesian Curl
2
8-12 reps
RPE 9-10
3
Lying Tricep Extension
2
8-12 reps
RPE 9-10
4
Single Leg Calf Raise (Bodyweight)
2
AMRAP
RPE 10
5
Seated Hamstring Curl
2
8-12 reps
RPE 9-10
6
Pendulum Squat
2
6-10 reps
RPE 8-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
2
8-12 reps
RPE 9-10
2
Seated Bayesian Curl
2
8-12 reps
RPE 9-10
3
Lying Tricep Extension
2
8-12 reps
RPE 9-10
4
Single Leg Calf Raise (Bodyweight)
2
AMRAP
RPE 10
5
Seated Hamstring Curl
2
8-12 reps
RPE 9-10
6
Pendulum Squat
2
6-10 reps
RPE 8-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
2
8-12 reps
RPE 9-10
2
Seated Bayesian Curl
2
8-12 reps
RPE 9-10
3
Lying Tricep Extension
2
8-12 reps
RPE 9-10
4
Single Leg Calf Raise (Bodyweight)
2
AMRAP
RPE 10
5
Seated Hamstring Curl
2
8-12 reps
RPE 9-10
6
Pendulum Squat
2
6-10 reps
RPE 8-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
2
8-12 reps
RPE 9-10
2
Seated Bayesian Curl
2
8-12 reps
RPE 9-10
3
Lying Tricep Extension
2
8-12 reps
RPE 9-10
4
Single Leg Calf Raise (Bodyweight)
2
AMRAP
RPE 10
5
Seated Hamstring Curl
2
8-12 reps
RPE 9-10
6
Pendulum Squat
2
6-10 reps
RPE 8-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
2
8-12 reps
RPE 9-10
2
Seated Bayesian Curl
2
8-12 reps
RPE 9-10
3
Lying Tricep Extension
2
8-12 reps
RPE 9-10
4
Single Leg Calf Raise (Bodyweight)
2
AMRAP
RPE 10
5
Seated Hamstring Curl
2
8-12 reps
RPE 9-10
6
Pendulum Squat
2
6-10 reps
RPE 8-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
2
8-12 reps
RPE 9-10
2
Seated Bayesian Curl
2
8-12 reps
RPE 9-10
3
Lying Tricep Extension
2
8-12 reps
RPE 9-10
4
Single Leg Calf Raise (Bodyweight)
2
AMRAP
RPE 10
5
Seated Hamstring Curl
2
8-12 reps
RPE 9-10
6
Pendulum Squat
2
6-10 reps
RPE 8-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
2
8-12 reps
RPE 9-10
2
Seated Bayesian Curl
2
8-12 reps
RPE 9-10
3
Lying Tricep Extension
2
8-12 reps
RPE 9-10
4
Single Leg Calf Raise (Bodyweight)
2
AMRAP
RPE 10
5
Seated Hamstring Curl
2
8-12 reps
RPE 9-10
6
Pendulum Squat
2
6-10 reps
RPE 8-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
2
8-12 reps
RPE 9-10
2
Seated Bayesian Curl
2
8-12 reps
RPE 9-10
3
Lying Tricep Extension
2
8-12 reps
RPE 9-10
4
Single Leg Calf Raise (Bodyweight)
2
AMRAP
RPE 10
5
Seated Hamstring Curl
2
8-12 reps
RPE 9-10
6
Pendulum Squat
2
6-10 reps
RPE 8-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
2
8-12 reps
RPE 9-10
2
Seated Bayesian Curl
2
8-12 reps
RPE 9-10
3
Lying Tricep Extension
2
8-12 reps
RPE 9-10
4
Single Leg Calf Raise (Bodyweight)
2
AMRAP
RPE 10
5
Seated Hamstring Curl
2
8-12 reps
RPE 9-10
6
Pendulum Squat
2
6-10 reps
RPE 8-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
6-10 reps
RPE 8-9
2
Pull-Up (Weighted)
2
4-10 reps
RPE 8-9
3
Seated Shoulder Press (Dumbbell)
2
6-10 reps
RPE 8-9
4
Rear Delt Fly (Cable)
2
10-15 reps
RPE 9-10
5
Leg Extension
2
8-12 reps
RPE 9-10
6
Cable Crunch
2
10-15 reps
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
6-10 reps
RPE 8-9
2
Pull-Up (Weighted)
2
4-10 reps
RPE 8-9
3
Seated Shoulder Press (Dumbbell)
2
6-10 reps
RPE 8-9
4
Rear Delt Fly (Cable)
2
10-15 reps
RPE 9-10
5
Leg Extension
2
8-12 reps
RPE 9-10
6
Cable Crunch
2
10-15 reps
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
6-10 reps
RPE 8-9
2
Pull-Up (Weighted)
2
4-10 reps
RPE 8-9
3
Seated Shoulder Press (Dumbbell)
2
6-10 reps
RPE 8-9
4
Rear Delt Fly (Cable)
2
10-15 reps
RPE 9-10
5
Leg Extension
2
8-12 reps
RPE 9-10
6
Cable Crunch
2
10-15 reps
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
6-10 reps
RPE 8-9
2
Pull-Up (Weighted)
2
4-10 reps
RPE 8-9
3
Seated Shoulder Press (Dumbbell)
2
6-10 reps
RPE 8-9
4
Rear Delt Fly (Cable)
2
10-15 reps
RPE 9-10
5
Leg Extension
2
8-12 reps
RPE 9-10
6
Cable Crunch
2
10-15 reps
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
6-10 reps
RPE 8-9
2
Pull-Up (Weighted)
2
4-10 reps
RPE 8-9
3
Seated Shoulder Press (Dumbbell)
2
6-10 reps
RPE 8-9
4
Rear Delt Fly (Cable)
2
10-15 reps
RPE 9-10
5
Leg Extension
2
8-12 reps
RPE 9-10
6
Cable Crunch
2
10-15 reps
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
6-10 reps
RPE 8-9
2
Pull-Up (Weighted)
2
4-10 reps
RPE 8-9
3
Seated Shoulder Press (Dumbbell)
2
6-10 reps
RPE 8-9
4
Rear Delt Fly (Cable)
2
10-15 reps
RPE 9-10
5
Leg Extension
2
8-12 reps
RPE 9-10
6
Cable Crunch
2
10-15 reps
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
6-10 reps
RPE 8-9
2
Pull-Up (Weighted)
2
4-10 reps
RPE 8-9
3
Seated Shoulder Press (Dumbbell)
2
6-10 reps
RPE 8-9
4
Rear Delt Fly (Cable)
2
10-15 reps
RPE 9-10
5
Leg Extension
2
8-12 reps
RPE 9-10
6
Cable Crunch
2
10-15 reps
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
6-10 reps
RPE 8-9
2
Pull-Up (Weighted)
2
4-10 reps
RPE 8-9
3
Seated Shoulder Press (Dumbbell)
2
6-10 reps
RPE 8-9
4
Rear Delt Fly (Cable)
2
10-15 reps
RPE 9-10
5
Leg Extension
2
8-12 reps
RPE 9-10
6
Cable Crunch
2
10-15 reps
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
6-10 reps
RPE 8-9
2
Pull-Up (Weighted)
2
4-10 reps
RPE 8-9
3
Seated Shoulder Press (Dumbbell)
2
6-10 reps
RPE 8-9
4
Rear Delt Fly (Cable)
2
10-15 reps
RPE 9-10
5
Leg Extension
2
8-12 reps
RPE 9-10
6
Cable Crunch
2
10-15 reps
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
6-10 reps
RPE 8-9
2
Pull-Up (Weighted)
2
4-10 reps
RPE 8-9
3
Seated Shoulder Press (Dumbbell)
2
6-10 reps
RPE 8-9
4
Rear Delt Fly (Cable)
2
10-15 reps
RPE 9-10
5
Leg Extension
2
8-12 reps
RPE 9-10
6
Cable Crunch
2
10-15 reps
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
6-10 reps
RPE 8-9
2
Pull-Up (Weighted)
2
4-10 reps
RPE 8-9
3
Seated Shoulder Press (Dumbbell)
2
6-10 reps
RPE 8-9
4
Rear Delt Fly (Cable)
2
10-15 reps
RPE 9-10
5
Leg Extension
2
8-12 reps
RPE 9-10
6
Cable Crunch
2
10-15 reps
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
6-10 reps
RPE 8-9
2
Pull-Up (Weighted)
2
4-10 reps
RPE 8-9
3
Seated Shoulder Press (Dumbbell)
2
6-10 reps
RPE 8-9
4
Rear Delt Fly (Cable)
2
10-15 reps
RPE 9-10
5
Leg Extension
2
8-12 reps
RPE 9-10
6
Cable Crunch
2
10-15 reps
RPE 9-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lying Lateral Raise (Cable)
2
10-15 reps
RPE 9-10
2
Single Arm Overhead Tricep Extension
2
8-12 reps
RPE 9-10
3
Preacher Curl (Machine)
2
8-12 reps
RPE 9-10
4
Lying Leg Curl
2
8-12 reps
RPE 9-10
5
Standing Calf Raise
2
8-12 reps
RPE 9-10
6
Single Leg Press
2
10-12 reps
RPE 8-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lying Lateral Raise (Cable)
2
10-15 reps
RPE 9-10
2
Single Arm Overhead Tricep Extension
2
8-12 reps
RPE 9-10
3
Preacher Curl (Machine)
2
8-12 reps
RPE 9-10
4
Lying Leg Curl
2
8-12 reps
RPE 9-10
5
Standing Calf Raise
2
8-12 reps
RPE 9-10
6
Single Leg Press
2
10-12 reps
RPE 8-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lying Lateral Raise (Cable)
2
10-15 reps
RPE 9-10
2
Single Arm Overhead Tricep Extension
2
8-12 reps
RPE 9-10
3
Preacher Curl (Machine)
2
8-12 reps
RPE 9-10
4
Lying Leg Curl
2
8-12 reps
RPE 9-10
5
Standing Calf Raise
2
8-12 reps
RPE 9-10
6
Single Leg Press
2
10-12 reps
RPE 8-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lying Lateral Raise (Cable)
2
10-15 reps
RPE 9-10
2
Single Arm Overhead Tricep Extension
2
8-12 reps
RPE 9-10
3
Preacher Curl (Machine)
2
8-12 reps
RPE 9-10
4
Lying Leg Curl
2
8-12 reps
RPE 9-10
5
Standing Calf Raise
2
8-12 reps
RPE 9-10
6
Single Leg Press
2
10-12 reps
RPE 8-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lying Lateral Raise (Cable)
2
10-15 reps
RPE 9-10
2
Single Arm Overhead Tricep Extension
2
8-12 reps
RPE 9-10
3
Preacher Curl (Machine)
2
8-12 reps
RPE 9-10
4
Lying Leg Curl
2
8-12 reps
RPE 9-10
5
Standing Calf Raise
2
8-12 reps
RPE 9-10
6
Single Leg Press
2
10-12 reps
RPE 8-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lying Lateral Raise (Cable)
2
10-15 reps
RPE 9-10
2
Single Arm Overhead Tricep Extension
2
8-12 reps
RPE 9-10
3
Preacher Curl (Machine)
2
8-12 reps
RPE 9-10
4
Lying Leg Curl
2
8-12 reps
RPE 9-10
5
Standing Calf Raise
2
8-12 reps
RPE 9-10
6
Single Leg Press
2
10-12 reps
RPE 8-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lying Lateral Raise (Cable)
2
10-15 reps
RPE 9-10
2
Single Arm Overhead Tricep Extension
2
8-12 reps
RPE 9-10
3
Preacher Curl (Machine)
2
8-12 reps
RPE 9-10
4
Lying Leg Curl
2
8-12 reps
RPE 9-10
5
Standing Calf Raise
2
8-12 reps
RPE 9-10
6
Single Leg Press
2
10-12 reps
RPE 8-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lying Lateral Raise (Cable)
2
10-15 reps
RPE 9-10
2
Single Arm Overhead Tricep Extension
2
8-12 reps
RPE 9-10
3
Preacher Curl (Machine)
2
8-12 reps
RPE 9-10
4
Lying Leg Curl
2
8-12 reps
RPE 9-10
5
Standing Calf Raise
2
8-12 reps
RPE 9-10
6
Single Leg Press
2
10-12 reps
RPE 8-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lying Lateral Raise (Cable)
2
10-15 reps
RPE 9-10
2
Single Arm Overhead Tricep Extension
2
8-12 reps
RPE 9-10
3
Preacher Curl (Machine)
2
8-12 reps
RPE 9-10
4
Lying Leg Curl
2
8-12 reps
RPE 9-10
5
Standing Calf Raise
2
8-12 reps
RPE 9-10
6
Single Leg Press
2
10-12 reps
RPE 8-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lying Lateral Raise (Cable)
2
10-15 reps
RPE 9-10
2
Single Arm Overhead Tricep Extension
2
8-12 reps
RPE 9-10
3
Preacher Curl (Machine)
2
8-12 reps
RPE 9-10
4
Lying Leg Curl
2
8-12 reps
RPE 9-10
5
Standing Calf Raise
2
8-12 reps
RPE 9-10
6
Single Leg Press
2
10-12 reps
RPE 8-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lying Lateral Raise (Cable)
2
10-15 reps
RPE 9-10
2
Single Arm Overhead Tricep Extension
2
8-12 reps
RPE 9-10
3
Preacher Curl (Machine)
2
8-12 reps
RPE 9-10
4
Lying Leg Curl
2
8-12 reps
RPE 9-10
5
Standing Calf Raise
2
8-12 reps
RPE 9-10
6
Single Leg Press
2
10-12 reps
RPE 8-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lying Lateral Raise (Cable)
2
10-15 reps
RPE 9-10
2
Single Arm Overhead Tricep Extension
2
8-12 reps
RPE 9-10
3
Preacher Curl (Machine)
2
8-12 reps
RPE 9-10
4
Lying Leg Curl
2
8-12 reps
RPE 9-10
5
Standing Calf Raise
2
8-12 reps
RPE 9-10
6
Single Leg Press
2
10-12 reps
RPE 8-9
Week 1
1 / 12 Weeks
Day 1
1
Incline Bench Press (Smith Machine)
1 Set
1 Set
6-10 Reps
6-10 Reps
@8-9
@8-9
2
Seated Row (Cable)
1 Set
1 Set
6-10 Reps
6-10 Reps
@8-9
@8-9
3
Pec Deck (Machine)
1 Set
1 Set
8-12 Reps
8-12 Reps
@9-10
@9-10
4
Straight Arm Pulldown
1 Set
1 Set
8-12 Reps
8-12 Reps
@9-10
@9-10
5
Back Extension (Weighted)
1 Set
1 Set
10-15 Reps
10-15 Reps
@8-9
@8-9
6
Hanging Toes To Bar
1 Set
1 Set
10-20 Reps
10-20 Reps
@9-10
@9-10
Day 2
1
Lateral Raise (Machine)
1 Set
1 Set
8-12 Reps
8-12 Reps
@9-10
@9-10
2
Seated Bayesian Curl
1 Set
1 Set
8-12 Reps
8-12 Reps
@9-10
@9-10
3
Lying Tricep Extension
1 Set
1 Set
8-12 Reps
8-12 Reps
@9-10
@9-10
4
Single Leg Calf Raise (Bodyweight)
1 Set
1 Set
AMRAP
AMRAP
@10
@10
5
Seated Hamstring Curl
1 Set
1 Set
8-12 Reps
8-12 Reps
@9-10
@9-10
6
Pendulum Squat
1 Set
1 Set
6-10 Reps
6-10 Reps
@8-9
@8-9
Day 3
1
Chest Press (Machine)
1 Set
1 Set
6-10 Reps
6-10 Reps
@8-9
@8-9
2
Pull-Up (Weighted)
1 Set
1 Set
4-10 Reps
4-10 Reps
@8-9
@8-9
3
Seated Shoulder Press (Dumbbell)
1 Set
1 Set
6-10 Reps
6-10 Reps
@8-9
@8-9
4
Rear Delt Fly (Cable)
1 Set
1 Set
10-15 Reps
10-15 Reps
@9-10
@9-10
5
Leg Extension
1 Set
1 Set
8-12 Reps
8-12 Reps
@9-10
@9-10
6
Cable Crunch
1 Set
1 Set
10-15 Reps
10-15 Reps
@9-10
@9-10
Day 4
1
Lying Lateral Raise (Cable)
1 Set
1 Set
10-15 Reps
10-15 Reps
@9-10
@9-10
2
Single Arm Overhead Tricep Extension
1 Set
1 Set
8-12 Reps
8-12 Reps
@9-10
@9-10
3
Preacher Curl (Machine)
1 Set
1 Set
8-12 Reps
8-12 Reps
@9-10
@9-10
4
Lying Leg Curl
1 Set
1 Set
8-12 Reps
8-12 Reps
@9-10
@9-10
5
Standing Calf Raise
1 Set
1 Set
8-12 Reps
8-12 Reps
@9-10
@9-10
6
Single Leg Press
1 Set
1 Set
10-12 Reps
10-12 Reps
@8-9
@8-9