Program Description
N
Program Overview
- LevelAdvanced, Novice, Beginner, Intermediate
- GoalBodybuilding
- EquipmentFull Gym
- Program Length4 weeks
- Time Per Workout60 minutes
- CreatedSep 07, 2024 08:01
- Last EditedJun 18, 2025 09:07

Summary
Unleash your strength with the **Final Workout**, a comprehensive 4-week program designed to challenge your limits and sculpt your physique. With six days of intense training each week, you’ll engage in a mix of heavy lifts like squats and deadlifts, along with targeted supersets to maximize muscle growth. This program is perfect for those ready to push through plateaus and achieve serious results. Equip yourself with a full gym and get ready to transform your body, one rep at a time!
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
RPE 8
2
Deadlift (Barbell)
4
5 reps
RPE 8
3A
Bulgarian Split Squat (Dumbbell)
2
1
8 reps
8 reps
RPE 9
RPE 10
3B
Leg Curl
3
8 reps
RPE 10
4A
Face Pull
3
12 reps
RPE 10
4B
Lateral Raise (Cable)
3
10-17 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4 reps
RPE 8
2
Deadlift (Barbell)
4
4 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
2
1
7 reps
7 reps
RPE 9
RPE 10
4
Leg Curl
3
7 reps
RPE 10
5
Rear Delt Fly (Dumbbell)
1
12 reps
RPE 10
6
Lateral Raise (Cable)
1
10-17 reps
RPE 10
7
Wrist Curls
4
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
3 reps
RPE 8
2
Deadlift (Barbell)
4
3 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
2
1
6 reps
6 reps
RPE 9
RPE 10
4
Leg Curl
3
6 reps
RPE 10
5
Rear Delt Fly (Dumbbell)
1
12 reps
RPE 10
6
Lateral Raise (Cable)
1
10-17 reps
RPE 10
7
Wrist Curls
4
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
RPE 8
2
Deadlift (Barbell)
4
5 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
2
1
8 reps
8 reps
RPE 9
RPE 10
4
Leg Curl
3
8 reps
RPE 10
5
Rear Delt Fly (Dumbbell)
1
12 reps
RPE 10
6
Lateral Raise (Cable)
1
10-17 reps
RPE 10
7
Wrist Curls
4
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
4
5 reps
RPE 8
1B
Barbell Row
4
6 reps
RPE 8
2A
Overhead Press (Barbell)
3
7 reps
RPE 8
2B
Chin-Up (Weighted)
1
2
8 reps
8 reps
RPE 9
RPE 10
3A
Skull Crusher (Dumbbell)
1
2
12-17 reps
12-17 reps
RPE 9
RPE 10
3B
Preacher Curl (EZ Bar)
1
2
10-15 reps
10-15 reps
RPE 9
RPE 10
4
Wrist Curls
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4 reps
RPE 8
2
Barbell Row
4
5 reps
RPE 8
3
Overhead Press (Barbell)
3
6 reps
RPE 8
4
Pull-Up (Assisted)
1
2
7 reps
7 reps
RPE 9
RPE 10
5
Incline French Press
1
2
12-17 reps
12-17 reps
RPE 9
RPE 10
6
Incline Curl (Dumbbell)
1
2
10-15 reps
10-15 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3 reps
RPE 8
2
Barbell Row
4
4 reps
RPE 8
3
Overhead Press (Barbell)
3
5 reps
RPE 8
4
Pull-Up (Assisted)
1
2
6 reps
6 reps
RPE 9
RPE 10
5
Incline French Press
1
2
12-17 reps
12-17 reps
RPE 9
RPE 10
6
Incline Curl (Dumbbell)
1
2
10-15 reps
10-15 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
RPE 8
2
Barbell Row
4
6 reps
RPE 8
3
Overhead Press (Barbell)
3
7 reps
RPE 8
4
Pull-Up (Assisted)
1
2
8 reps
8 reps
RPE 9
RPE 10
5
Incline French Press
1
2
12-17 reps
12-17 reps
RPE 9
RPE 10
6
Incline Curl (Dumbbell)
1
2
10-15 reps
10-15 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Machine)
1
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Machine)
1
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Machine)
1
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Machine)
1
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lunge (Barbell)
3
8 reps
RPE 10
2
Leg Press
1
8 reps
RPE 10
3A
Leg Curl
3
12 reps
RPE 10
3B
Leg Extension
3
12 reps
RPE 10
4A
Wrist Curls
1
1
2
12 reps
10 reps
8 reps
RPE 10
RPE 10
RPE 10
4B
Reverse Wrist Curl (Dumbbell)
4
12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Dumbbell)
3
8 reps
RPE 8
2
Leg Press
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
3
Leg Extension
3
12 reps
RPE 10
4
Leg Curl
3
12 reps
RPE 10
5
Wrist Curls
1
1
2
12 reps
10 reps
8 reps
RPE 10
RPE 10
RPE 10
6
Reverse Wrist Curl (Dumbbell)
4
12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Dumbbell)
3
8 reps
RPE 8
2
Leg Press
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
3
Leg Extension
3
12 reps
RPE 10
4
Leg Curl
3
12 reps
RPE 10
5
Wrist Curls
1
1
2
12 reps
10 reps
8 reps
RPE 10
RPE 10
RPE 10
6
Reverse Wrist Curl (Dumbbell)
4
12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Dumbbell)
3
8 reps
RPE 8
2
Leg Press
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
3
Leg Extension
3
12 reps
RPE 10
4
Leg Curl
3
12 reps
RPE 10
5
Wrist Curls
1
1
2
12 reps
10 reps
8 reps
RPE 10
RPE 10
RPE 10
6
Reverse Wrist Curl (Dumbbell)
4
12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Face Pull
4
12 reps
RPE 10
2A
Lateral Raise (Dumbbell)
1
2
1
10 reps
8 reps
6 reps
RPE 9
RPE 10
RPE 10
2B
Upright Row (Dumbbell)
3
10 reps
RPE 10
3
Seated Front Raise
1
10 reps
RPE 10
4
Overhead Press (Barbell)
3
6 reps
RPE 8
5A
Preacher Curl (Barbell)
3
10 reps
RPE 9
5B
Skull Crusher (Dumbbell)
1
2
10-20 reps
10-20 reps
RPE 9
RPE 10
6A
Push Up
1
-
6B
Dip (Assisted)
3
6 reps
RPE 9
6C
Incline Curl (Dumbbell)
1
2
10-20 reps
10-20 reps
RPE 9
RPE 10
6D
Hammer Curl
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Front Raise
1
10 reps
RPE 10
2
Seated Anterior Delt Press (AD)
3
6 reps
RPE 8
3
Lateral Raise (Cable)
1
2
1
10 reps
8 reps
6 reps
RPE 9
RPE 10
RPE 10
4
Dip (Assisted)
3
6 reps
RPE 9
5
Preacher Curl (Dumbbell)
3
10 reps
RPE 9
6
Incline French Press
1
2
10-20 reps
10-20 reps
RPE 9
RPE 10
7
Bicep Curl (Cable)
1
2
10-20 reps
10-20 reps
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Front Raise
1
10 reps
RPE 10
2
Seated Anterior Delt Press (AD)
3
6 reps
RPE 8
3
Lateral Raise (Cable)
1
2
1
10 reps
8 reps
6 reps
RPE 9
RPE 10
RPE 10
4
Dip (Assisted)
3
6 reps
RPE 9
5
Preacher Curl (Dumbbell)
3
10 reps
RPE 9
6
Incline French Press
1
2
10-20 reps
10-20 reps
RPE 9
RPE 10
7
Bicep Curl (Cable)
1
2
10-20 reps
10-20 reps
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Front Raise
1
10 reps
RPE 10
2
Seated Anterior Delt Press (AD)
3
6 reps
RPE 8
3
Lateral Raise (Cable)
1
2
1
10 reps
8 reps
6 reps
RPE 9
RPE 10
RPE 10
4
Dip (Assisted)
3
6 reps
RPE 9
5
Preacher Curl (Dumbbell)
3
10 reps
RPE 9
6
Incline French Press
1
2
10-20 reps
10-20 reps
RPE 9
RPE 10
7
Bicep Curl (Cable)
1
2
10-20 reps
10-20 reps
RPE 9
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
1B
Seated Lat Row
1
2
8 reps
8 reps
RPE 9
RPE 10
2A
Chest Fly (Machine)
3
12 reps
RPE 10
2B
Pull-Up (Assisted)
3
12 reps
RPE 10
3A
Wrist Curls
2
2
12 reps
8 reps
RPE 10
RPE 10
3B
Reverse Wrist Curl (Barbell)
4
10 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
2
Seated Lat Row
1
2
8 reps
8 reps
RPE 9
RPE 10
3
Chest Fly (Machine)
3
12 reps
RPE 10
4
Pull-Up (Assisted)
3
12 reps
RPE 10
5
Wrist Curls
2
2
12 reps
8 reps
RPE 10
RPE 10
6
Reverse Wrist Curl (Barbell)
4
10 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
2
Seated Lat Row
1
2
8 reps
8 reps
RPE 9
RPE 10
3
Chest Fly (Machine)
3
12 reps
RPE 10
4
Pull-Up (Assisted)
3
12 reps
RPE 10
5
Wrist Curls
2
2
12 reps
8 reps
RPE 10
RPE 10
6
Reverse Wrist Curl (Barbell)
4
10 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
2
Seated Lat Row
1
2
8 reps
8 reps
RPE 9
RPE 10
3
Chest Fly (Machine)
3
12 reps
RPE 10
4
Pull-Up (Assisted)
3
12 reps
RPE 10
5
Wrist Curls
2
2
12 reps
8 reps
RPE 10
RPE 10
6
Reverse Wrist Curl (Barbell)
4
10 reps
RPE 10
Week 1
1 / 4 Weeks
Day 1
1
Squat (Barbell)4 Sets
5 Reps
@8
2
Deadlift (Barbell)4 Sets
5 Reps
@8
3A
Bulgarian Split Squat (Dumbbell)2 Sets
1 Set
8 Reps
8 Reps
@9
@10
3B
Leg Curl3 Sets
8 Reps
@10
4A
Face Pull3 Sets
12 Reps
@10
4B
Lateral Raise (Cable)3 Sets
10-17 Reps
@10
Day 2
1A
Bench Press (Barbell)4 Sets
5 Reps
@8
1B
Barbell Row4 Sets
6 Reps
@8
2A
Overhead Press (Barbell)3 Sets
7 Reps
@8
2B
Chin-Up (Weighted)1 Set
2 Sets
8 Reps
8 Reps
@9
@10
3A
Skull Crusher (Dumbbell)1 Set
2 Sets
12-17 Reps
12-17 Reps
@9
@10
3B
Preacher Curl (EZ Bar)1 Set
2 Sets
10-15 Reps
10-15 Reps
@9
@10
4
Wrist Curls1 Set
-
Day 3
1
Abs Crunch (Machine)1 Set
-
-
Day 4
1
Lunge (Barbell)3 Sets
8 Reps
@10
2
Leg Press1 Set
8 Reps
@10
3A
Leg Curl3 Sets
12 Reps
@10
3B
Leg Extension3 Sets
12 Reps
@10
4A
Wrist Curls1 Set
1 Set
2 Sets
12 Reps
10 Reps
8 Reps
@10
@10
@10
4B
Reverse Wrist Curl (Dumbbell)4 Sets
12 Reps
@10
Day 5
1
Face Pull4 Sets
12 Reps
@10
2A
Lateral Raise (Dumbbell)1 Set
2 Sets
1 Set
10 Reps
8 Reps
6 Reps
@9
@10
@10
2B
Upright Row (Dumbbell)3 Sets
10 Reps
@10
3
Seated Front Raise1 Set
10 Reps
@10
4
Overhead Press (Barbell)3 Sets
6 Reps
@8
5A
Preacher Curl (Barbell)3 Sets
10 Reps
@9
5B
Skull Crusher (Dumbbell)1 Set
2 Sets
10-20 Reps
10-20 Reps
@9
@10
6A
Push Up1 Set
-
6B
Dip (Assisted)3 Sets
6 Reps
@9
6C
Incline Curl (Dumbbell)1 Set
2 Sets
10-20 Reps
10-20 Reps
@9
@10
6D
Hammer Curl1 Set
-
Day 6
1A
Incline Bench Press (Dumbbell)3 Sets
8 Reps
@8
1B
Seated Lat Row 1 Set
2 Sets
8 Reps
8 Reps
@9
@10
2A
Chest Fly (Machine)3 Sets
12 Reps
@10
2B
Pull-Up (Assisted)3 Sets
12 Reps
@10
3A
Wrist Curls2 Sets
2 Sets
12 Reps
8 Reps
@10
@10
3B
Reverse Wrist Curl (Barbell)4 Sets
10 Reps
@10