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TCSK 4 day Upper/Lower

by Zach D.

Program Description

Workout and build good base strength. Designed for use at the TCSK gym.

Program Overview

  • Level
    Beginner, Novice
  • Goal
    Bodybuilding
  • Equipment
    Garage Gym
  • Program Length
    12 weeks
  • Time Per Workout
    50 minutes
  • Created
    Feb 13, 2025 07:45
  • Last Edited
    Jun 18, 2025 09:57

Summary

Transform your strength training with the TCSK 4 Day Upper/Lower program, designed for a comprehensive 12-week journey. This program balances upper and lower body workouts across four days each week, utilizing a mix of dumbbells, cables, and machines to target all major muscle groups. Expect to build muscle and increase endurance through carefully structured sets and reps, including supersets for an added challenge. Perfect for those with a garage gym setup, this program will empower you to reach new heights in your fitness journey.
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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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 (Dumbbell)
3
8-12 reps
RPE 8
2
Lat Pulldown
3
8-12 reps
RPE 8
3
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 8
4
Seated Row (Cable)
3
8-12 reps
RPE 8
5A
Bicep Curl (Cable)
3
12-15 reps
RPE 8
5B
Tricep Pushdown (Cable)
3
12-15 reps
RPE 8
6
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 8
7
Chest Fly (Cable)
3
8-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-12 reps
RPE 8
2
Lat Pulldown
3
8-12 reps
RPE 8
3
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 8
4
Seated Row (Cable)
3
8-12 reps
RPE 8
5A
Bicep Curl (Cable)
3
12-15 reps
RPE 8
5B
Tricep Pushdown (Cable)
3
12-15 reps
RPE 8
6
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 8
7
Chest Fly (Cable)
3
8-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-12 reps
RPE 8
2
Lat Pulldown
3
8-12 reps
RPE 8
3
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 8
4
Seated Row (Cable)
3
8-12 reps
RPE 8
5A
Bicep Curl (Cable)
3
12-15 reps
RPE 8
5B
Tricep Pushdown (Cable)
3
12-15 reps
RPE 8
6
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 8
7
Chest Fly (Cable)
3
8-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-12 reps
RPE 8
2
Lat Pulldown
3
8-12 reps
RPE 8
3
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 8
4
Seated Row (Cable)
3
8-12 reps
RPE 8
5A
Bicep Curl (Cable)
3
12-15 reps
RPE 8
5B
Tricep Pushdown (Cable)
3
12-15 reps
RPE 8
6
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 8
7
Chest Fly (Cable)
3
8-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-12 reps
RPE 8
2
Lat Pulldown
3
8-12 reps
RPE 8
3
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 8
4
Seated Row (Cable)
3
8-12 reps
RPE 8
5A
Bicep Curl (Cable)
3
12-15 reps
RPE 8
5B
Tricep Pushdown (Cable)
3
12-15 reps
RPE 8
6
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 8
7
Chest Fly (Cable)
3
8-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-12 reps
RPE 8
2
Lat Pulldown
3
8-12 reps
RPE 8
3
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 8
4
Seated Row (Cable)
3
8-12 reps
RPE 8
5A
Bicep Curl (Cable)
3
12-15 reps
RPE 8
5B
Tricep Pushdown (Cable)
3
12-15 reps
RPE 8
6
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 8
7
Chest Fly (Cable)
3
8-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-12 reps
RPE 8
2
Lat Pulldown
3
8-12 reps
RPE 8
3
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 8
4
Seated Row (Cable)
3
8-12 reps
RPE 8
5A
Bicep Curl (Cable)
3
12-15 reps
RPE 8
5B
Tricep Pushdown (Cable)
3
12-15 reps
RPE 8
6
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 8
7
Chest Fly (Cable)
3
8-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-12 reps
RPE 8
2
Lat Pulldown
3
8-12 reps
RPE 8
3
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 8
4
Seated Row (Cable)
3
8-12 reps
RPE 8
5A
Bicep Curl (Cable)
3
12-15 reps
RPE 8
5B
Tricep Pushdown (Cable)
3
12-15 reps
RPE 8
6
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 8
7
Chest Fly (Cable)
3
8-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-12 reps
RPE 8
2
Lat Pulldown
3
8-12 reps
RPE 8
3
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 8
4
Seated Row (Cable)
3
8-12 reps
RPE 8
5A
Bicep Curl (Cable)
3
12-15 reps
RPE 8
5B
Tricep Pushdown (Cable)
3
12-15 reps
RPE 8
6
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 8
7
Chest Fly (Cable)
3
8-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-12 reps
RPE 8
2
Lat Pulldown
3
8-12 reps
RPE 8
3
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 8
4
Seated Row (Cable)
3
8-12 reps
RPE 8
5A
Bicep Curl (Cable)
3
12-15 reps
RPE 8
5B
Tricep Pushdown (Cable)
3
12-15 reps
RPE 8
6
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 8
7
Chest Fly (Cable)
3
8-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-12 reps
RPE 8
2
Lat Pulldown
3
8-12 reps
RPE 8
3
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 8
4
Seated Row (Cable)
3
8-12 reps
RPE 8
5A
Bicep Curl (Cable)
3
12-15 reps
RPE 8
5B
Tricep Pushdown (Cable)
3
12-15 reps
RPE 8
6
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 8
7
Chest Fly (Cable)
3
8-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-12 reps
RPE 8
2
Lat Pulldown
3
8-12 reps
RPE 8
3
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 8
4
Seated Row (Cable)
3
8-12 reps
RPE 8
5A
Bicep Curl (Cable)
3
12-15 reps
RPE 8
5B
Tricep Pushdown (Cable)
3
12-15 reps
RPE 8
6
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 8
7
Chest Fly (Cable)
3
8-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8-12 reps
RPE 8
2
Leg Extension
3
8-12 reps
RPE 8
3
Seated Calf Raise
3
12-15 reps
RPE 8
4
Goblet Squat
3
8-12 reps
RPE 8
5
Lunge (Dumbbell)
6
6-8 reps
RPE 8
6
Reverse Abs Crunch (Bodyweight)
3
8-12 reps
RPE 8
7
Plank
3
1-2 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8-12 reps
RPE 8
2
Leg Extension
3
8-12 reps
RPE 8
3
Seated Calf Raise
3
12-15 reps
RPE 8
4
Goblet Squat
3
8-12 reps
RPE 8
5
Lunge (Dumbbell)
6
6-8 reps
RPE 8
6
Reverse Abs Crunch (Bodyweight)
3
8-12 reps
RPE 8
7
Plank
3
1-2 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8-12 reps
RPE 8
2
Leg Extension
3
8-12 reps
RPE 8
3
Seated Calf Raise
3
12-15 reps
RPE 8
4
Goblet Squat
3
8-12 reps
RPE 8
5
Lunge (Dumbbell)
6
6-8 reps
RPE 8
6
Reverse Abs Crunch (Bodyweight)
3
8-12 reps
RPE 8
7
Plank
3
1-2 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8-12 reps
RPE 8
2
Leg Extension
3
8-12 reps
RPE 8
3
Seated Calf Raise
3
12-15 reps
RPE 8
4
Goblet Squat
3
8-12 reps
RPE 8
5
Lunge (Dumbbell)
6
6-8 reps
RPE 8
6
Reverse Abs Crunch (Bodyweight)
3
8-12 reps
RPE 8
7
Plank
3
1-2 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8-12 reps
RPE 8
2
Leg Extension
3
8-12 reps
RPE 8
3
Seated Calf Raise
3
12-15 reps
RPE 8
4
Goblet Squat
3
8-12 reps
RPE 8
5
Lunge (Dumbbell)
6
6-8 reps
RPE 8
6
Reverse Abs Crunch (Bodyweight)
3
8-12 reps
RPE 8
7
Plank
3
1-2 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8-12 reps
RPE 8
2
Leg Extension
3
8-12 reps
RPE 8
3
Seated Calf Raise
3
12-15 reps
RPE 8
4
Goblet Squat
3
8-12 reps
RPE 8
5
Lunge (Dumbbell)
6
6-8 reps
RPE 8
6
Reverse Abs Crunch (Bodyweight)
3
8-12 reps
RPE 8
7
Plank
3
1-2 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8-12 reps
RPE 8
2
Leg Extension
3
8-12 reps
RPE 8
3
Seated Calf Raise
3
12-15 reps
RPE 8
4
Goblet Squat
3
8-12 reps
RPE 8
5
Lunge (Dumbbell)
6
6-8 reps
RPE 8
6
Reverse Abs Crunch (Bodyweight)
3
8-12 reps
RPE 8
7
Plank
3
1-2 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8-12 reps
RPE 8
2
Leg Extension
3
8-12 reps
RPE 8
3
Seated Calf Raise
3
12-15 reps
RPE 8
4
Goblet Squat
3
8-12 reps
RPE 8
5
Lunge (Dumbbell)
6
6-8 reps
RPE 8
6
Reverse Abs Crunch (Bodyweight)
3
8-12 reps
RPE 8
7
Plank
3
1-2 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8-12 reps
RPE 8
2
Leg Extension
3
8-12 reps
RPE 8
3
Seated Calf Raise
3
12-15 reps
RPE 8
4
Goblet Squat
3
8-12 reps
RPE 8
5
Lunge (Dumbbell)
6
6-8 reps
RPE 8
6
Reverse Abs Crunch (Bodyweight)
3
8-12 reps
RPE 8
7
Plank
3
1-2 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8-12 reps
RPE 8
2
Leg Extension
3
8-12 reps
RPE 8
3
Seated Calf Raise
3
12-15 reps
RPE 8
4
Goblet Squat
3
8-12 reps
RPE 8
5
Lunge (Dumbbell)
6
6-8 reps
RPE 8
6
Reverse Abs Crunch (Bodyweight)
3
8-12 reps
RPE 8
7
Plank
3
1-2 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8-12 reps
RPE 8
2
Leg Extension
3
8-12 reps
RPE 8
3
Seated Calf Raise
3
12-15 reps
RPE 8
4
Goblet Squat
3
8-12 reps
RPE 8
5
Lunge (Dumbbell)
6
6-8 reps
RPE 8
6
Reverse Abs Crunch (Bodyweight)
3
8-12 reps
RPE 8
7
Plank
3
1-2 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8-12 reps
RPE 8
2
Leg Extension
3
8-12 reps
RPE 8
3
Seated Calf Raise
3
12-15 reps
RPE 8
4
Goblet Squat
3
8-12 reps
RPE 8
5
Lunge (Dumbbell)
6
6-8 reps
RPE 8
6
Reverse Abs Crunch (Bodyweight)
3
8-12 reps
RPE 8
7
Plank
3
1-2 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
5-10 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8
3
One Arm Bent Over Row
6
5-10 reps
RPE 8
4
Front Raise
3
8-12 reps
RPE 8
5
Preacher Curl (EZ Bar)
3
8-12 reps
RPE 8
6
Shrug (Dumbbell)
3
12-15 reps
RPE 8
7
Chest Fly (Cable)
3
8-12 reps
RPE 8
8
Push Up
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
5-10 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8
3
One Arm Bent Over Row
6
5-10 reps
RPE 8
4
Front Raise
3
8-12 reps
RPE 8
5
Preacher Curl (EZ Bar)
3
8-12 reps
RPE 8
6
Shrug (Dumbbell)
3
12-15 reps
RPE 8
7
Chest Fly (Cable)
3
8-12 reps
RPE 8
8
Push Up
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
5-10 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8
3
One Arm Bent Over Row
6
5-10 reps
RPE 8
4
Front Raise
3
8-12 reps
RPE 8
5
Preacher Curl (EZ Bar)
3
8-12 reps
RPE 8
6
Shrug (Dumbbell)
3
12-15 reps
RPE 8
7
Chest Fly (Cable)
3
8-12 reps
RPE 8
8
Push Up
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
5-10 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8
3
One Arm Bent Over Row
6
5-10 reps
RPE 8
4
Front Raise
3
8-12 reps
RPE 8
5
Preacher Curl (EZ Bar)
3
8-12 reps
RPE 8
6
Shrug (Dumbbell)
3
12-15 reps
RPE 8
7
Chest Fly (Cable)
3
8-12 reps
RPE 8
8
Push Up
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
5-10 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8
3
One Arm Bent Over Row
6
5-10 reps
RPE 8
4
Front Raise
3
8-12 reps
RPE 8
5
Preacher Curl (EZ Bar)
3
8-12 reps
RPE 8
6
Shrug (Dumbbell)
3
12-15 reps
RPE 8
7
Chest Fly (Cable)
3
8-12 reps
RPE 8
8
Push Up
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
5-10 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8
3
One Arm Bent Over Row
6
5-10 reps
RPE 8
4
Front Raise
3
8-12 reps
RPE 8
5
Preacher Curl (EZ Bar)
3
8-12 reps
RPE 8
6
Shrug (Dumbbell)
3
12-15 reps
RPE 8
7
Chest Fly (Cable)
3
8-12 reps
RPE 8
8
Push Up
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
5-10 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8
3
One Arm Bent Over Row
6
5-10 reps
RPE 8
4
Front Raise
3
8-12 reps
RPE 8
5
Preacher Curl (EZ Bar)
3
8-12 reps
RPE 8
6
Shrug (Dumbbell)
3
12-15 reps
RPE 8
7
Chest Fly (Cable)
3
8-12 reps
RPE 8
8
Push Up
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
5-10 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8
3
One Arm Bent Over Row
6
5-10 reps
RPE 8
4
Front Raise
3
8-12 reps
RPE 8
5
Preacher Curl (EZ Bar)
3
8-12 reps
RPE 8
6
Shrug (Dumbbell)
3
12-15 reps
RPE 8
7
Chest Fly (Cable)
3
8-12 reps
RPE 8
8
Push Up
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
5-10 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8
3
One Arm Bent Over Row
6
5-10 reps
RPE 8
4
Front Raise
3
8-12 reps
RPE 8
5
Preacher Curl (EZ Bar)
3
8-12 reps
RPE 8
6
Shrug (Dumbbell)
3
12-15 reps
RPE 8
7
Chest Fly (Cable)
3
8-12 reps
RPE 8
8
Push Up
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
5-10 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8
3
One Arm Bent Over Row
6
5-10 reps
RPE 8
4
Front Raise
3
8-12 reps
RPE 8
5
Preacher Curl (EZ Bar)
3
8-12 reps
RPE 8
6
Shrug (Dumbbell)
3
12-15 reps
RPE 8
7
Chest Fly (Cable)
3
8-12 reps
RPE 8
8
Push Up
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
5-10 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8
3
One Arm Bent Over Row
6
5-10 reps
RPE 8
4
Front Raise
3
8-12 reps
RPE 8
5
Preacher Curl (EZ Bar)
3
8-12 reps
RPE 8
6
Shrug (Dumbbell)
3
12-15 reps
RPE 8
7
Chest Fly (Cable)
3
8-12 reps
RPE 8
8
Push Up
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
5-10 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8
3
One Arm Bent Over Row
6
5-10 reps
RPE 8
4
Front Raise
3
8-12 reps
RPE 8
5
Preacher Curl (EZ Bar)
3
8-12 reps
RPE 8
6
Shrug (Dumbbell)
3
12-15 reps
RPE 8
7
Chest Fly (Cable)
3
8-12 reps
RPE 8
8
Push Up
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
3
5-10 reps
RPE 8
2
Leg Press
3
12-15 reps
RPE 8
3
Decline Crunch
3
10-25 reps
RPE 8
4
Leg Extension
3
12-15 reps
RPE 8
5
Oblique Twist Cable
6
8-12 reps
RPE 8
6
Standing Calf Raise
3
12-15 reps
RPE 8
7
Walking Lunge (Dumbbell)
6
6-8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
3
5-10 reps
RPE 8
2
Leg Press
3
12-15 reps
RPE 8
3
Decline Crunch
3
10-25 reps
RPE 8
4
Leg Extension
3
12-15 reps
RPE 8
5
Oblique Twist Cable
6
8-12 reps
RPE 8
6
Standing Calf Raise
3
12-15 reps
RPE 8
7
Walking Lunge (Dumbbell)
6
6-8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
3
5-10 reps
RPE 8
2
Leg Press
3
12-15 reps
RPE 8
3
Decline Crunch
3
10-25 reps
RPE 8
4
Leg Extension
3
12-15 reps
RPE 8
5
Oblique Twist Cable
6
8-12 reps
RPE 8
6
Standing Calf Raise
3
12-15 reps
RPE 8
7
Walking Lunge (Dumbbell)
6
6-8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
3
5-10 reps
RPE 8
2
Leg Press
3
12-15 reps
RPE 8
3
Decline Crunch
3
10-25 reps
RPE 8
4
Leg Extension
3
12-15 reps
RPE 8
5
Oblique Twist Cable
6
8-12 reps
RPE 8
6
Standing Calf Raise
3
12-15 reps
RPE 8
7
Walking Lunge (Dumbbell)
6
6-8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
3
5-10 reps
RPE 8
2
Leg Press
3
12-15 reps
RPE 8
3
Decline Crunch
3
10-25 reps
RPE 8
4
Leg Extension
3
12-15 reps
RPE 8
5
Oblique Twist Cable
6
8-12 reps
RPE 8
6
Standing Calf Raise
3
12-15 reps
RPE 8
7
Walking Lunge (Dumbbell)
6
6-8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
3
5-10 reps
RPE 8
2
Leg Press
3
12-15 reps
RPE 8
3
Decline Crunch
3
10-25 reps
RPE 8
4
Leg Extension
3
12-15 reps
RPE 8
5
Oblique Twist Cable
6
8-12 reps
RPE 8
6
Standing Calf Raise
3
12-15 reps
RPE 8
7
Walking Lunge (Dumbbell)
6
6-8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
3
5-10 reps
RPE 8
2
Leg Press
3
12-15 reps
RPE 8
3
Decline Crunch
3
10-25 reps
RPE 8
4
Leg Extension
3
12-15 reps
RPE 8
5
Oblique Twist Cable
6
8-12 reps
RPE 8
6
Standing Calf Raise
3
12-15 reps
RPE 8
7
Walking Lunge (Dumbbell)
6
6-8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
3
5-10 reps
RPE 8
2
Leg Press
3
12-15 reps
RPE 8
3
Decline Crunch
3
10-25 reps
RPE 8
4
Leg Extension
3
12-15 reps
RPE 8
5
Oblique Twist Cable
6
8-12 reps
RPE 8
6
Standing Calf Raise
3
12-15 reps
RPE 8
7
Walking Lunge (Dumbbell)
6
6-8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
3
5-10 reps
RPE 8
2
Leg Press
3
12-15 reps
RPE 8
3
Decline Crunch
3
10-25 reps
RPE 8
4
Leg Extension
3
12-15 reps
RPE 8
5
Oblique Twist Cable
6
8-12 reps
RPE 8
6
Standing Calf Raise
3
12-15 reps
RPE 8
7
Walking Lunge (Dumbbell)
6
6-8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
3
5-10 reps
RPE 8
2
Leg Press
3
12-15 reps
RPE 8
3
Decline Crunch
3
10-25 reps
RPE 8
4
Leg Extension
3
12-15 reps
RPE 8
5
Oblique Twist Cable
6
8-12 reps
RPE 8
6
Standing Calf Raise
3
12-15 reps
RPE 8
7
Walking Lunge (Dumbbell)
6
6-8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
3
5-10 reps
RPE 8
2
Leg Press
3
12-15 reps
RPE 8
3
Decline Crunch
3
10-25 reps
RPE 8
4
Leg Extension
3
12-15 reps
RPE 8
5
Oblique Twist Cable
6
8-12 reps
RPE 8
6
Standing Calf Raise
3
12-15 reps
RPE 8
7
Walking Lunge (Dumbbell)
6
6-8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
3
5-10 reps
RPE 8
2
Leg Press
3
12-15 reps
RPE 8
3
Decline Crunch
3
10-25 reps
RPE 8
4
Leg Extension
3
12-15 reps
RPE 8
5
Oblique Twist Cable
6
8-12 reps
RPE 8
6
Standing Calf Raise
3
12-15 reps
RPE 8
7
Walking Lunge (Dumbbell)
6
6-8 reps
RPE 8
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Dumbbell)
3 Sets
8-12 Reps
@8
2
Lat Pulldown
3 Sets
8-12 Reps
@8
3
Seated Shoulder Press (Dumbbell)
3 Sets
8-12 Reps
@8
4
Seated Row (Cable)
3 Sets
8-12 Reps
@8
5A
Bicep Curl (Cable)
3 Sets
12-15 Reps
@8
5B
Tricep Pushdown (Cable)
3 Sets
12-15 Reps
@8
6
Lateral Raise (Dumbbell)
3 Sets
8-12 Reps
@8
7
Chest Fly (Cable)
3 Sets
8-12 Reps
@8
Day 2
1
Leg Press
3 Sets
8-12 Reps
@8
2
Leg Extension
3 Sets
8-12 Reps
@8
3
Seated Calf Raise
3 Sets
12-15 Reps
@8
4
Goblet Squat
3 Sets
8-12 Reps
@8
5
Lunge (Dumbbell)
6 Sets
6-8 Reps
@8
6
Reverse Abs Crunch (Bodyweight)
3 Sets
8-12 Reps
@8
7
Plank
3 Sets
1-2 mins
@8
Day 3
1
Pull-Up (Bodyweight)
3 Sets
5-10 Reps
@8
2
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
@8
3
One Arm Bent Over Row
6 Sets
5-10 Reps
@8
4
Front Raise
3 Sets
8-12 Reps
@8
5
Preacher Curl (EZ Bar)
3 Sets
8-12 Reps
@8
6
Shrug (Dumbbell)
3 Sets
12-15 Reps
@8
7
Chest Fly (Cable)
3 Sets
8-12 Reps
@8
8
Push Up
3 Sets
AMRAP
-
Day 4
1
Trap Bar Deadlift
3 Sets
5-10 Reps
@8
2
Leg Press
3 Sets
12-15 Reps
@8
3
Decline Crunch
3 Sets
10-25 Reps
@8
4
Leg Extension
3 Sets
12-15 Reps
@8
5
Oblique Twist Cable
6 Sets
8-12 Reps
@8
6
Standing Calf Raise
3 Sets
12-15 Reps
@8
7
Walking Lunge (Dumbbell)
6 Sets
6-8 Reps
@8