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BoostcampPNG

4x FB A/B split

by Joon

Program Description

Beginner full body

Program Overview

  • Level
    Beginner, Novice
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Feb 24, 2026 08:54
  • Last Edited
    Feb 24, 2026 09:06
Muscle Engagement
Front
Back
MuscleSet
Triceps
14%
Upper Back
10.5%
Biceps
10.5%
Front Delts
8.8%
Chest
7%
Hamstrings
7%
Glutes
7%
Quadriceps
7%
Lats
7%
Rear Delts
5.3%
Middle Delts
5.3%
Abs
3.5%
Forearms
3.5%
Lower Back
1.8%
Adductors
1.8%
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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
6-8 reps
-
2
Romanian Deadlift (Barbell)
3
8-10 reps
-
3
Lat Pulldown
3
8-12 reps
-
4
Rear Delt Fly (Machine)
3
15-20 reps
-
5
Overhead Tricep Extension (Cable)
3
8-12 reps
-
6
Bicep Curl (EZ Bar)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
-
2
Romanian Deadlift (Barbell)
3
8-10 reps
-
3
Lat Pulldown
3
8-12 reps
-
4
Rear Delt Fly (Machine)
3
15-20 reps
-
5
Overhead Tricep Extension (Cable)
3
8-12 reps
-
6
Bicep Curl (EZ Bar)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
-
2
Romanian Deadlift (Barbell)
3
8-10 reps
-
3
Lat Pulldown
3
8-12 reps
-
4
Rear Delt Fly (Machine)
3
15-20 reps
-
5
Overhead Tricep Extension (Cable)
3
8-12 reps
-
6
Bicep Curl (EZ Bar)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
-
2
Romanian Deadlift (Barbell)
3
8-10 reps
-
3
Lat Pulldown
3
8-12 reps
-
4
Rear Delt Fly (Machine)
3
15-20 reps
-
5
Overhead Tricep Extension (Cable)
3
8-12 reps
-
6
Bicep Curl (EZ Bar)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
-
2
Romanian Deadlift (Barbell)
3
8-10 reps
-
3
Lat Pulldown
3
8-12 reps
-
4
Rear Delt Fly (Machine)
3
15-20 reps
-
5
Overhead Tricep Extension (Cable)
3
8-12 reps
-
6
Bicep Curl (EZ Bar)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
-
2
Romanian Deadlift (Barbell)
3
8-10 reps
-
3
Lat Pulldown
3
8-12 reps
-
4
Rear Delt Fly (Machine)
3
15-20 reps
-
5
Overhead Tricep Extension (Cable)
3
8-12 reps
-
6
Bicep Curl (EZ Bar)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
-
2
Romanian Deadlift (Barbell)
3
8-10 reps
-
3
Lat Pulldown
3
8-12 reps
-
4
Rear Delt Fly (Machine)
3
15-20 reps
-
5
Overhead Tricep Extension (Cable)
3
8-12 reps
-
6
Bicep Curl (EZ Bar)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
-
2
Romanian Deadlift (Barbell)
3
8-10 reps
-
3
Lat Pulldown
3
8-12 reps
-
4
Rear Delt Fly (Machine)
3
15-20 reps
-
5
Overhead Tricep Extension (Cable)
3
8-12 reps
-
6
Bicep Curl (EZ Bar)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
-
2
Romanian Deadlift (Barbell)
3
8-10 reps
-
3
Lat Pulldown
3
8-12 reps
-
4
Rear Delt Fly (Machine)
3
15-20 reps
-
5
Overhead Tricep Extension (Cable)
3
8-12 reps
-
6
Bicep Curl (EZ Bar)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
-
2
Romanian Deadlift (Barbell)
3
8-10 reps
-
3
Lat Pulldown
3
8-12 reps
-
4
Rear Delt Fly (Machine)
3
15-20 reps
-
5
Overhead Tricep Extension (Cable)
3
8-12 reps
-
6
Bicep Curl (EZ Bar)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
-
2
Romanian Deadlift (Barbell)
3
8-10 reps
-
3
Lat Pulldown
3
8-12 reps
-
4
Rear Delt Fly (Machine)
3
15-20 reps
-
5
Overhead Tricep Extension (Cable)
3
8-12 reps
-
6
Bicep Curl (EZ Bar)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
-
2
Romanian Deadlift (Barbell)
3
8-10 reps
-
3
Lat Pulldown
3
8-12 reps
-
4
Rear Delt Fly (Machine)
3
15-20 reps
-
5
Overhead Tricep Extension (Cable)
3
8-12 reps
-
6
Bicep Curl (EZ Bar)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
-
2
Incline Bench Press (Dumbbell)
3
8-10 reps
-
3
Seated Row (Cable)
3
8-12 reps
-
4
Lateral Raise (Dumbbell)
3
15-20 reps
-
5
Tricep Extension (Cable)
3
8-12 reps
-
6
Bicep Curl (EZ Bar)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
-
2
Incline Bench Press (Dumbbell)
3
8-10 reps
-
3
Seated Row (Cable)
3
8-12 reps
-
4
Lateral Raise (Dumbbell)
3
15-20 reps
-
5
Tricep Extension (Cable)
3
8-12 reps
-
6
Bicep Curl (EZ Bar)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
-
2
Incline Bench Press (Dumbbell)
3
8-10 reps
-
3
Seated Row (Cable)
3
8-12 reps
-
4
Lateral Raise (Dumbbell)
3
15-20 reps
-
5
Tricep Extension (Cable)
3
8-12 reps
-
6
Bicep Curl (EZ Bar)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
-
2
Incline Bench Press (Dumbbell)
3
8-10 reps
-
3
Seated Row (Cable)
3
8-12 reps
-
4
Lateral Raise (Dumbbell)
3
15-20 reps
-
5
Tricep Extension (Cable)
3
8-12 reps
-
6
Bicep Curl (EZ Bar)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
-
2
Incline Bench Press (Dumbbell)
3
8-10 reps
-
3
Seated Row (Cable)
3
8-12 reps
-
4
Lateral Raise (Dumbbell)
3
15-20 reps
-
5
Tricep Extension (Cable)
3
8-12 reps
-
6
Bicep Curl (EZ Bar)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
-
2
Incline Bench Press (Dumbbell)
3
8-10 reps
-
3
Seated Row (Cable)
3
8-12 reps
-
4
Lateral Raise (Dumbbell)
3
15-20 reps
-
5
Tricep Extension (Cable)
3
8-12 reps
-
6
Bicep Curl (EZ Bar)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
-
2
Incline Bench Press (Dumbbell)
3
8-10 reps
-
3
Seated Row (Cable)
3
8-12 reps
-
4
Lateral Raise (Dumbbell)
3
15-20 reps
-
5
Tricep Extension (Cable)
3
8-12 reps
-
6
Bicep Curl (EZ Bar)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
-
2
Incline Bench Press (Dumbbell)
3
8-10 reps
-
3
Seated Row (Cable)
3
8-12 reps
-
4
Lateral Raise (Dumbbell)
3
15-20 reps
-
5
Tricep Extension (Cable)
3
8-12 reps
-
6
Bicep Curl (EZ Bar)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
-
2
Incline Bench Press (Dumbbell)
3
8-10 reps
-
3
Seated Row (Cable)
3
8-12 reps
-
4
Lateral Raise (Dumbbell)
3
15-20 reps
-
5
Tricep Extension (Cable)
3
8-12 reps
-
6
Bicep Curl (EZ Bar)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
-
2
Incline Bench Press (Dumbbell)
3
8-10 reps
-
3
Seated Row (Cable)
3
8-12 reps
-
4
Lateral Raise (Dumbbell)
3
15-20 reps
-
5
Tricep Extension (Cable)
3
8-12 reps
-
6
Bicep Curl (EZ Bar)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
-
2
Incline Bench Press (Dumbbell)
3
8-10 reps
-
3
Seated Row (Cable)
3
8-12 reps
-
4
Lateral Raise (Dumbbell)
3
15-20 reps
-
5
Tricep Extension (Cable)
3
8-12 reps
-
6
Bicep Curl (EZ Bar)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
-
2
Incline Bench Press (Dumbbell)
3
8-10 reps
-
3
Seated Row (Cable)
3
8-12 reps
-
4
Lateral Raise (Dumbbell)
3
15-20 reps
-
5
Tricep Extension (Cable)
3
8-12 reps
-
6
Bicep Curl (EZ Bar)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
-
2
Romanian Deadlift (Barbell)
3
8-10 reps
-
3
Lat Pulldown
3
8-12 reps
-
4
Rear Delt Fly (Machine)
3
15-20 reps
-
5
Overhead Tricep Extension (Cable)
3
8-12 reps
-
6
Bicep Curl (EZ Bar)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
-
2
Romanian Deadlift (Barbell)
3
8-10 reps
-
3
Lat Pulldown
3
8-12 reps
-
4
Rear Delt Fly (Machine)
3
15-20 reps
-
5
Overhead Tricep Extension (Cable)
3
8-12 reps
-
6
Bicep Curl (EZ Bar)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
-
2
Romanian Deadlift (Barbell)
3
8-10 reps
-
3
Lat Pulldown
3
8-12 reps
-
4
Rear Delt Fly (Machine)
3
15-20 reps
-
5
Overhead Tricep Extension (Cable)
3
8-12 reps
-
6
Bicep Curl (EZ Bar)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
-
2
Romanian Deadlift (Barbell)
3
8-10 reps
-
3
Lat Pulldown
3
8-12 reps
-
4
Rear Delt Fly (Machine)
3
15-20 reps
-
5
Overhead Tricep Extension (Cable)
3
8-12 reps
-
6
Bicep Curl (EZ Bar)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
-
2
Romanian Deadlift (Barbell)
3
8-10 reps
-
3
Lat Pulldown
3
8-12 reps
-
4
Rear Delt Fly (Machine)
3
15-20 reps
-
5
Overhead Tricep Extension (Cable)
3
8-12 reps
-
6
Bicep Curl (EZ Bar)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
-
2
Romanian Deadlift (Barbell)
3
8-10 reps
-
3
Lat Pulldown
3
8-12 reps
-
4
Rear Delt Fly (Machine)
3
15-20 reps
-
5
Overhead Tricep Extension (Cable)
3
8-12 reps
-
6
Bicep Curl (EZ Bar)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
-
2
Romanian Deadlift (Barbell)
3
8-10 reps
-
3
Lat Pulldown
3
8-12 reps
-
4
Rear Delt Fly (Machine)
3
15-20 reps
-
5
Overhead Tricep Extension (Cable)
3
8-12 reps
-
6
Bicep Curl (EZ Bar)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
-
2
Romanian Deadlift (Barbell)
3
8-10 reps
-
3
Lat Pulldown
3
8-12 reps
-
4
Rear Delt Fly (Machine)
3
15-20 reps
-
5
Overhead Tricep Extension (Cable)
3
8-12 reps
-
6
Bicep Curl (EZ Bar)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
-
2
Romanian Deadlift (Barbell)
3
8-10 reps
-
3
Lat Pulldown
3
8-12 reps
-
4
Rear Delt Fly (Machine)
3
15-20 reps
-
5
Overhead Tricep Extension (Cable)
3
8-12 reps
-
6
Bicep Curl (EZ Bar)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
-
2
Romanian Deadlift (Barbell)
3
8-10 reps
-
3
Lat Pulldown
3
8-12 reps
-
4
Rear Delt Fly (Machine)
3
15-20 reps
-
5
Overhead Tricep Extension (Cable)
3
8-12 reps
-
6
Bicep Curl (EZ Bar)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
-
2
Romanian Deadlift (Barbell)
3
8-10 reps
-
3
Lat Pulldown
3
8-12 reps
-
4
Rear Delt Fly (Machine)
3
15-20 reps
-
5
Overhead Tricep Extension (Cable)
3
8-12 reps
-
6
Bicep Curl (EZ Bar)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
-
2
Romanian Deadlift (Barbell)
3
8-10 reps
-
3
Lat Pulldown
3
8-12 reps
-
4
Rear Delt Fly (Machine)
3
15-20 reps
-
5
Overhead Tricep Extension (Cable)
3
8-12 reps
-
6
Bicep Curl (EZ Bar)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
-
2
Incline Bench Press (Dumbbell)
3
8-10 reps
-
3
Seated Row (Cable)
3
8-12 reps
-
4
Lateral Raise (Dumbbell)
3
15-20 reps
-
5
Tricep Extension (Cable)
3
8-12 reps
-
6
Bicep Curl (EZ Bar)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
-
2
Incline Bench Press (Dumbbell)
3
8-10 reps
-
3
Seated Row (Cable)
3
8-12 reps
-
4
Lateral Raise (Dumbbell)
3
15-20 reps
-
5
Tricep Extension (Cable)
3
8-12 reps
-
6
Bicep Curl (EZ Bar)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
-
2
Incline Bench Press (Dumbbell)
3
8-10 reps
-
3
Seated Row (Cable)
3
8-12 reps
-
4
Lateral Raise (Dumbbell)
3
15-20 reps
-
5
Tricep Extension (Cable)
3
8-12 reps
-
6
Bicep Curl (EZ Bar)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
-
2
Incline Bench Press (Dumbbell)
3
8-10 reps
-
3
Seated Row (Cable)
3
8-12 reps
-
4
Lateral Raise (Dumbbell)
3
15-20 reps
-
5
Tricep Extension (Cable)
3
8-12 reps
-
6
Bicep Curl (EZ Bar)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
-
2
Incline Bench Press (Dumbbell)
3
8-10 reps
-
3
Seated Row (Cable)
3
8-12 reps
-
4
Lateral Raise (Dumbbell)
3
15-20 reps
-
5
Tricep Extension (Cable)
3
8-12 reps
-
6
Bicep Curl (EZ Bar)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
-
2
Incline Bench Press (Dumbbell)
3
8-10 reps
-
3
Seated Row (Cable)
3
8-12 reps
-
4
Lateral Raise (Dumbbell)
3
15-20 reps
-
5
Tricep Extension (Cable)
3
8-12 reps
-
6
Bicep Curl (EZ Bar)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
-
2
Incline Bench Press (Dumbbell)
3
8-10 reps
-
3
Seated Row (Cable)
3
8-12 reps
-
4
Lateral Raise (Dumbbell)
3
15-20 reps
-
5
Tricep Extension (Cable)
3
8-12 reps
-
6
Bicep Curl (EZ Bar)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
-
2
Incline Bench Press (Dumbbell)
3
8-10 reps
-
3
Seated Row (Cable)
3
8-12 reps
-
4
Lateral Raise (Dumbbell)
3
15-20 reps
-
5
Tricep Extension (Cable)
3
8-12 reps
-
6
Bicep Curl (EZ Bar)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
-
2
Incline Bench Press (Dumbbell)
3
8-10 reps
-
3
Seated Row (Cable)
3
8-12 reps
-
4
Lateral Raise (Dumbbell)
3
15-20 reps
-
5
Tricep Extension (Cable)
3
8-12 reps
-
6
Bicep Curl (EZ Bar)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
-
2
Incline Bench Press (Dumbbell)
3
8-10 reps
-
3
Seated Row (Cable)
3
8-12 reps
-
4
Lateral Raise (Dumbbell)
3
15-20 reps
-
5
Tricep Extension (Cable)
3
8-12 reps
-
6
Bicep Curl (EZ Bar)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
-
2
Incline Bench Press (Dumbbell)
3
8-10 reps
-
3
Seated Row (Cable)
3
8-12 reps
-
4
Lateral Raise (Dumbbell)
3
15-20 reps
-
5
Tricep Extension (Cable)
3
8-12 reps
-
6
Bicep Curl (EZ Bar)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
-
2
Incline Bench Press (Dumbbell)
3
8-10 reps
-
3
Seated Row (Cable)
3
8-12 reps
-
4
Lateral Raise (Dumbbell)
3
15-20 reps
-
5
Tricep Extension (Cable)
3
8-12 reps
-
6
Bicep Curl (EZ Bar)
3
8-12 reps
-
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
-
-
-
2
Romanian Deadlift (Barbell)
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
-
-
-
3
Lat Pulldown
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
-
-
-
4
Rear Delt Fly (Machine)
1 Set
1 Set
1 Set
15-20 Reps
15-20 Reps
15-20 Reps
-
-
-
5
Overhead Tricep Extension (Cable)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
-
-
-
6
Bicep Curl (EZ Bar)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
-
-
-
Day 2
1
Squat (Barbell)
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
-
-
-
2
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
-
-
-
3
Seated Row (Cable)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
-
-
-
4
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
15-20 Reps
15-20 Reps
15-20 Reps
-
-
-
5
Tricep Extension (Cable)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
-
-
-
6
Bicep Curl (EZ Bar)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
-
-
-
Day 3
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
-
-
-
2
Romanian Deadlift (Barbell)
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
-
-
-
3
Lat Pulldown
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
-
-
-
4
Rear Delt Fly (Machine)
1 Set
1 Set
1 Set
15-20 Reps
15-20 Reps
15-20 Reps
-
-
-
5
Overhead Tricep Extension (Cable)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
-
-
-
6
Bicep Curl (EZ Bar)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
-
-
-
Day 4
1
Squat (Barbell)
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
-
-
-
2
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
-
-
-
3
Seated Row (Cable)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
-
-
-
4
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
15-20 Reps
15-20 Reps
15-20 Reps
-
-
-
5
Tricep Extension (Cable)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
-
-
-
6
Bicep Curl (EZ Bar)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
-
-
-