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BoostcampPNG

JLA HG 4-Day Split

by Daniel A.
1 athletes joined

Program Description

.

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    50 minutes
  • Created
    Jan 21, 2026 04:12
  • Last Edited
    Jan 21, 2026 05:31
Muscle Engagement
Front
Back
MuscleSet
Glutes
14.5%
Quadriceps
12.9%
Hamstrings
12.4%
Triceps
8.1%
Upper Back
8%
Lats
7.2%
Front Delts
6.4%
Biceps
6%
Lower Back
5.7%
Middle Delts
4.9%
Abs
4.5%
Abductors
2.9%
Chest
2.4%
Calves
1.7%
Forearms
1.2%
Adductors
1.2%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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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
Hip Thrust (Machine)
3
8-12 reps
RPE 8
2
Romanian Deadlift (Dumbbell)
1
1
8-12 reps
8-12 reps
RPE 8
RPE 9
3
Hack Squat
3
8-10 reps
RPE 8
4
Leg Extension
3
8-10 reps
RPE 8
5
Back Extension (Weighted)
3
8-10 reps
RPE 8
6
Standing Calf Raise
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
3
8-12 reps
RPE 8
2
Romanian Deadlift (Dumbbell)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
3
Hack Squat
3
8-10 reps
RPE 8
4
Leg Extension
3
8-10 reps
RPE 8
5
Back Extension (Weighted)
3
8-10 reps
RPE 8
6
Standing Calf Raise
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
3
8-12 reps
RPE 8
2
Romanian Deadlift (Dumbbell)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
3
Hack Squat
3
8-10 reps
RPE 8
4
Leg Extension
3
8-10 reps
RPE 8
5
Back Extension (Weighted)
3
8-10 reps
RPE 8
6
Standing Calf Raise
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
3
8-12 reps
RPE 8
2
Romanian Deadlift (Dumbbell)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
3
Hack Squat
3
8-10 reps
RPE 8
4
Leg Extension
3
8-10 reps
RPE 8
5
Back Extension (Weighted)
3
8-10 reps
RPE 8
6
Standing Calf Raise
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
3
8-12 reps
RPE 8
2
Romanian Deadlift (Dumbbell)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
3
Hack Squat
3
8-10 reps
RPE 8
4
Leg Extension
3
8-10 reps
RPE 8
5
Back Extension (Weighted)
3
8-10 reps
RPE 8
6
Standing Calf Raise
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
3
8-12 reps
RPE 8
2
Romanian Deadlift (Dumbbell)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
3
Hack Squat
3
8-10 reps
RPE 8
4
Leg Extension
3
8-10 reps
RPE 8
5
Back Extension (Weighted)
3
8-10 reps
RPE 8
6
Standing Calf Raise
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
3
8-12 reps
RPE 8
2
Romanian Deadlift (Dumbbell)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
3
Hack Squat
3
8-10 reps
RPE 8
4
Leg Extension
3
8-10 reps
RPE 8
5
Back Extension (Weighted)
3
8-10 reps
RPE 8
6
Standing Calf Raise
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
2
10-12 reps
RPE 7
2
Romanian Deadlift (Dumbbell)
1
10-12 reps
RPE 7
3
Hack Squat
2
10-12 reps
RPE 7
4
Leg Extension
2
8-12 reps
RPE 7
5
Back Extension (Weighted)
2
10-12 reps
RPE 7
6
Standing Calf Raise
2
10-12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
3
8-12 reps
RPE 8
2
Romanian Deadlift (Dumbbell)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
3
Hack Squat
3
8-10 reps
RPE 8
4
Leg Extension
3
8-10 reps
RPE 8
5
Back Extension (Weighted)
3
8-10 reps
RPE 8
6
Standing Calf Raise
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
3
8-12 reps
RPE 8
2
Romanian Deadlift (Dumbbell)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
3
Hack Squat
3
8-10 reps
RPE 8
4
Leg Extension
3
8-10 reps
RPE 8
5
Back Extension (Weighted)
3
8-10 reps
RPE 8
6
Standing Calf Raise
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
3
8-12 reps
RPE 8
2
Romanian Deadlift (Dumbbell)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
3
Hack Squat
3
8-10 reps
RPE 8
4
Leg Extension
3
8-10 reps
RPE 8
5
Back Extension (Weighted)
3
8-10 reps
RPE 8
6
Standing Calf Raise
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
3
8-12 reps
RPE 8
2
Romanian Deadlift (Dumbbell)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
3
Hack Squat
3
8-10 reps
RPE 8
4
Leg Extension
3
8-10 reps
RPE 8
5
Back Extension (Weighted)
3
8-10 reps
RPE 8
6
Standing Calf Raise
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Atlantis Lateral Raise
2
8-12 reps
RPE 8
2
Lever Rows
2
8-12 reps
RPE 9
3
Seated Shoulder Press (Dumbbell)
2
8-12 reps
RPE 8
4
Wide Grip Lat Pulldown
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
5
Chest Press (Machine)
2
8-10 reps
RPE 8
6
Bicep Curl (Cable)
2
10-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Atlantis Lateral Raise
3
8-12 reps
RPE 8
2
Lever Rows
2
8-12 reps
RPE 9
3
Seated Shoulder Press (Dumbbell)
2
8-12 reps
RPE 8
4
Wide Grip Lat Pulldown
2
1
8-10 reps
8-10 reps
RPE 8
RPE 9
5
Chest Press (Machine)
3
8-10 reps
RPE 8
6
Bicep Curl (Cable)
3
10-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Atlantis Lateral Raise
3
8-12 reps
RPE 8
2
Lever Rows
2
8-12 reps
RPE 9
3
Seated Shoulder Press (Dumbbell)
2
8-12 reps
RPE 8
4
Wide Grip Lat Pulldown
2
1
8-10 reps
8-10 reps
RPE 8
RPE 9
5
Chest Press (Machine)
3
8-10 reps
RPE 8
6
Bicep Curl (Cable)
3
10-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Atlantis Lateral Raise
3
8-12 reps
RPE 8
2
Lever Rows
2
8-12 reps
RPE 9
3
Seated Shoulder Press (Dumbbell)
2
8-12 reps
RPE 8
4
Wide Grip Lat Pulldown
2
1
8-10 reps
8-10 reps
RPE 8
RPE 9
5
Chest Press (Machine)
3
8-10 reps
RPE 8
6
Bicep Curl (Cable)
3
10-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Atlantis Lateral Raise
3
8-12 reps
RPE 8
2
Lever Rows
2
8-12 reps
RPE 9
3
Seated Shoulder Press (Dumbbell)
2
8-12 reps
RPE 8
4
Wide Grip Lat Pulldown
2
1
8-10 reps
8-10 reps
RPE 8
RPE 9
5
Chest Press (Machine)
3
8-10 reps
RPE 8
6
Bicep Curl (Cable)
3
10-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Atlantis Lateral Raise
3
8-12 reps
RPE 8
2
Lever Rows
2
8-12 reps
RPE 9
3
Seated Shoulder Press (Dumbbell)
2
8-12 reps
RPE 8
4
Wide Grip Lat Pulldown
2
1
8-10 reps
8-10 reps
RPE 8
RPE 9
5
Chest Press (Machine)
3
8-10 reps
RPE 8
6
Bicep Curl (Cable)
3
10-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Atlantis Lateral Raise
3
8-12 reps
RPE 8
2
Lever Rows
2
8-12 reps
RPE 9
3
Seated Shoulder Press (Dumbbell)
2
8-12 reps
RPE 8
4
Wide Grip Lat Pulldown
2
1
8-10 reps
8-10 reps
RPE 8
RPE 9
5
Chest Press (Machine)
3
8-10 reps
RPE 8
6
Bicep Curl (Cable)
3
10-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Atlantis Lateral Raise
2
10-12 reps
RPE 7
2
Lever Rows
1
10-12 reps
RPE 7
3
Seated Shoulder Press (Dumbbell)
1
10-12 reps
RPE 7
4
Wide Grip Lat Pulldown
2
8-12 reps
RPE 7
5
Chest Press (Machine)
2
10-12 reps
RPE 7
6
Bicep Curl (Cable)
2
10-12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Atlantis Lateral Raise
3
8-12 reps
RPE 8
2
Lever Rows
2
8-12 reps
RPE 9
3
Seated Shoulder Press (Dumbbell)
2
8-12 reps
RPE 8
4
Wide Grip Lat Pulldown
2
1
8-10 reps
8-10 reps
RPE 8
RPE 9
5
Chest Press (Machine)
3
8-10 reps
RPE 8
6
Bicep Curl (Cable)
3
10-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Atlantis Lateral Raise
3
8-12 reps
RPE 8
2
Lever Rows
2
8-12 reps
RPE 9
3
Seated Shoulder Press (Dumbbell)
2
8-12 reps
RPE 8
4
Wide Grip Lat Pulldown
2
1
8-10 reps
8-10 reps
RPE 8
RPE 9
5
Chest Press (Machine)
3
8-10 reps
RPE 8
6
Bicep Curl (Cable)
3
10-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Atlantis Lateral Raise
3
8-12 reps
RPE 8
2
Lever Rows
2
8-12 reps
RPE 9
3
Seated Shoulder Press (Dumbbell)
2
8-12 reps
RPE 8
4
Wide Grip Lat Pulldown
2
1
8-10 reps
8-10 reps
RPE 8
RPE 9
5
Chest Press (Machine)
3
8-10 reps
RPE 8
6
Bicep Curl (Cable)
3
10-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Atlantis Lateral Raise
3
8-12 reps
RPE 8
2
Lever Rows
2
8-12 reps
RPE 9
3
Seated Shoulder Press (Dumbbell)
2
8-12 reps
RPE 8
4
Wide Grip Lat Pulldown
2
1
8-10 reps
8-10 reps
RPE 8
RPE 9
5
Chest Press (Machine)
3
8-10 reps
RPE 8
6
Bicep Curl (Cable)
3
10-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge (Dumbbell)
2
8-12 reps
RPE 8
2
Leg Curl
2
8-10 reps
RPE 8
3
Hip Abductor (Machine)
1
1
8-12 reps
8-12 reps
RPE 8
RPE 9
4
Leg Press
1
1
8-12 reps
8-12 reps
RPE 8
RPE 9
5
Leg Extension
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
6
Glute Kickback (Cable)
1
1
10-12 reps
10-12 reps
RPE 7
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge (Dumbbell)
3
8-12 reps
RPE 8
2
Leg Curl
3
8-10 reps
RPE 8
3
Hip Abductor (Machine)
1
1
8-12 reps
8-12 reps
RPE 8
RPE 9
4
Leg Press
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
5
Leg Extension
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
6
Glute Kickback (Cable)
2
1
10-12 reps
10-12 reps
RPE 8
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge (Dumbbell)
3
8-12 reps
RPE 8
2
Leg Curl
3
8-10 reps
RPE 8
3
Hip Abductor (Machine)
1
1
8-12 reps
8-12 reps
RPE 8
RPE 9
4
Leg Press
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
5
Leg Extension
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
6
Glute Kickback (Cable)
2
1
10-12 reps
10-12 reps
RPE 8
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge (Dumbbell)
3
8-12 reps
RPE 8
2
Leg Curl
3
8-10 reps
RPE 8
3
Hip Abductor (Machine)
1
1
8-12 reps
8-12 reps
RPE 8
RPE 9
4
Leg Press
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
5
Leg Extension
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
6
Glute Kickback (Cable)
2
1
10-12 reps
10-12 reps
RPE 8
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge (Dumbbell)
3
8-12 reps
RPE 8
2
Leg Curl
3
8-10 reps
RPE 8
3
Hip Abductor (Machine)
1
1
8-12 reps
8-12 reps
RPE 8
RPE 9
4
Leg Press
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
5
Leg Extension
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
6
Glute Kickback (Cable)
2
1
10-12 reps
10-12 reps
RPE 8
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge (Dumbbell)
3
8-12 reps
RPE 8
2
Leg Curl
3
8-10 reps
RPE 8
3
Hip Abductor (Machine)
1
1
8-12 reps
8-12 reps
RPE 8
RPE 9
4
Leg Press
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
5
Leg Extension
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
6
Glute Kickback (Cable)
2
1
10-12 reps
10-12 reps
RPE 8
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge (Dumbbell)
3
8-12 reps
RPE 8
2
Leg Curl
3
8-10 reps
RPE 8
3
Hip Abductor (Machine)
1
1
8-12 reps
8-12 reps
RPE 8
RPE 9
4
Leg Press
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
5
Leg Extension
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
6
Glute Kickback (Cable)
2
1
10-12 reps
10-12 reps
RPE 8
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge (Dumbbell)
2
8-12 reps
RPE 7
2
Leg Curl
2
8-10 reps
RPE 7
3
Hip Abductor (Machine)
2
10-12 reps
RPE 7
4
Leg Press
1
10-12 reps
RPE 7
5
Leg Extension
1
10-12 reps
RPE 7
6
Glute Kickback (Cable)
1
10-12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge (Dumbbell)
3
8-12 reps
RPE 8
2
Leg Curl
3
8-10 reps
RPE 8
3
Hip Abductor (Machine)
1
1
8-12 reps
8-12 reps
RPE 8
RPE 9
4
Leg Press
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
5
Leg Extension
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
6
Glute Kickback (Cable)
2
1
10-12 reps
10-12 reps
RPE 8
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge (Dumbbell)
3
8-12 reps
RPE 8
2
Leg Curl
3
8-10 reps
RPE 8
3
Hip Abductor (Machine)
1
1
8-12 reps
8-12 reps
RPE 8
RPE 9
4
Leg Press
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
5
Leg Extension
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
6
Glute Kickback (Cable)
2
1
10-12 reps
10-12 reps
RPE 8
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge (Dumbbell)
3
8-12 reps
RPE 8
2
Leg Curl
3
8-10 reps
RPE 8
3
Hip Abductor (Machine)
1
1
8-12 reps
8-12 reps
RPE 8
RPE 9
4
Leg Press
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
5
Leg Extension
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
6
Glute Kickback (Cable)
2
1
10-12 reps
10-12 reps
RPE 8
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge (Dumbbell)
3
8-12 reps
RPE 8
2
Leg Curl
3
8-10 reps
RPE 8
3
Hip Abductor (Machine)
1
1
8-12 reps
8-12 reps
RPE 8
RPE 9
4
Leg Press
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
5
Leg Extension
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
6
Glute Kickback (Cable)
2
1
10-12 reps
10-12 reps
RPE 8
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Atlantis Lateral Raise
2
10-12 reps
RPE 8
2
Wide Grip Lat Pulldown
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
3
Seated Shoulder Press (Dumbbell)
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
4
Seated Row (Cable)
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
5
Overhead Tricep Extension (Cable)
2
10-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Atlantis Lateral Raise
3
10-12 reps
RPE 8
2
Wide Grip Lat Pulldown
2
1
8-10 reps
8-10 reps
RPE 8
RPE 9
3
Seated Shoulder Press (Dumbbell)
2
1
8-10 reps
8-10 reps
RPE 8
RPE 9
4
Seated Row (Cable)
2
1
8-10 reps
8-10 reps
RPE 8
RPE 9
5
Overhead Tricep Extension (Cable)
2
10-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Atlantis Lateral Raise
3
10-12 reps
RPE 8
2
Wide Grip Lat Pulldown
2
1
8-10 reps
8-10 reps
RPE 8
RPE 9
3
Seated Shoulder Press (Dumbbell)
2
1
8-10 reps
8-10 reps
RPE 8
RPE 9
4
Seated Row (Cable)
2
1
8-10 reps
8-10 reps
RPE 8
RPE 9
5
Overhead Tricep Extension (Cable)
2
10-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Atlantis Lateral Raise
3
10-12 reps
RPE 8
2
Wide Grip Lat Pulldown
2
1
8-10 reps
8-10 reps
RPE 8
RPE 9
3
Seated Shoulder Press (Dumbbell)
2
1
8-10 reps
8-10 reps
RPE 8
RPE 9
4
Seated Row (Cable)
2
1
8-10 reps
8-10 reps
RPE 8
RPE 9
5
Overhead Tricep Extension (Cable)
2
10-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Atlantis Lateral Raise
3
10-12 reps
RPE 8
2
Wide Grip Lat Pulldown
2
1
8-10 reps
8-10 reps
RPE 8
RPE 9
3
Seated Shoulder Press (Dumbbell)
2
1
8-10 reps
8-10 reps
RPE 8
RPE 9
4
Seated Row (Cable)
2
1
8-10 reps
8-10 reps
RPE 8
RPE 9
5
Overhead Tricep Extension (Cable)
2
10-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Atlantis Lateral Raise
3
10-12 reps
RPE 8
2
Wide Grip Lat Pulldown
2
1
8-10 reps
8-10 reps
RPE 8
RPE 9
3
Seated Shoulder Press (Dumbbell)
2
1
8-10 reps
8-10 reps
RPE 8
RPE 9
4
Seated Row (Cable)
2
1
8-10 reps
8-10 reps
RPE 8
RPE 9
5
Overhead Tricep Extension (Cable)
2
10-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Atlantis Lateral Raise
3
10-12 reps
RPE 8
2
Wide Grip Lat Pulldown
2
1
8-10 reps
8-10 reps
RPE 8
RPE 9
3
Seated Shoulder Press (Dumbbell)
2
1
8-10 reps
8-10 reps
RPE 8
RPE 9
4
Seated Row (Cable)
2
1
8-10 reps
8-10 reps
RPE 8
RPE 9
5
Overhead Tricep Extension (Cable)
2
10-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Atlantis Lateral Raise
2
10-12 reps
RPE 7
2
Wide Grip Lat Pulldown
2
10-12 reps
RPE 7
3
Seated Shoulder Press (Dumbbell)
2
10-12 reps
RPE 7
4
Seated Row (Cable)
2
10-12 reps
RPE 7
5
Overhead Tricep Extension (Cable)
2
10-12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Atlantis Lateral Raise
3
10-12 reps
RPE 8
2
Wide Grip Lat Pulldown
2
1
8-10 reps
8-10 reps
RPE 8
RPE 9
3
Seated Shoulder Press (Dumbbell)
2
1
8-10 reps
8-10 reps
RPE 8
RPE 9
4
Seated Row (Cable)
2
1
8-10 reps
8-10 reps
RPE 8
RPE 9
5
Overhead Tricep Extension (Cable)
2
10-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Atlantis Lateral Raise
3
10-12 reps
RPE 8
2
Wide Grip Lat Pulldown
2
1
8-10 reps
8-10 reps
RPE 8
RPE 9
3
Seated Shoulder Press (Dumbbell)
2
1
8-10 reps
8-10 reps
RPE 8
RPE 9
4
Seated Row (Cable)
2
1
8-10 reps
8-10 reps
RPE 8
RPE 9
5
Overhead Tricep Extension (Cable)
2
10-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Atlantis Lateral Raise
3
10-12 reps
RPE 8
2
Wide Grip Lat Pulldown
2
1
8-10 reps
8-10 reps
RPE 8
RPE 9
3
Seated Shoulder Press (Dumbbell)
2
1
8-10 reps
8-10 reps
RPE 8
RPE 9
4
Seated Row (Cable)
2
1
8-10 reps
8-10 reps
RPE 8
RPE 9
5
Overhead Tricep Extension (Cable)
2
10-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Atlantis Lateral Raise
3
10-12 reps
RPE 8
2
Wide Grip Lat Pulldown
2
1
8-10 reps
8-10 reps
RPE 8
RPE 9
3
Seated Shoulder Press (Dumbbell)
2
1
8-10 reps
8-10 reps
RPE 8
RPE 9
4
Seated Row (Cable)
2
1
8-10 reps
8-10 reps
RPE 8
RPE 9
5
Overhead Tricep Extension (Cable)
2
10-12 reps
RPE 8
Week 1
1 / 12 Weeks
Day 1
1
Hip Thrust (Machine)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@8
@8
@8
2
Romanian Deadlift (Dumbbell)
1 Set
1 Set
8-12 Reps
8-12 Reps
@8
@9
3
Hack Squat
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
@8
@8
@8
4
Leg Extension
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
@8
@8
@8
5
Back Extension (Weighted)
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
@8
@8
@8
6
Standing Calf Raise
1 Set
1 Set
8-10 Reps
8-10 Reps
@9
@10
Day 2
1
Atlantis Lateral Raise
1 Set
1 Set
8-12 Reps
8-12 Reps
@8
@8
2
Lever Rows
1 Set
1 Set
8-12 Reps
8-12 Reps
@9
@9
3
Seated Shoulder Press (Dumbbell)
1 Set
1 Set
8-12 Reps
8-12 Reps
@8
@8
4
Wide Grip Lat Pulldown
1 Set
1 Set
8-10 Reps
8-10 Reps
@8
@9
5
Chest Press (Machine)
1 Set
1 Set
8-10 Reps
8-10 Reps
@8
@8
6
Bicep Curl (Cable)
1 Set
1 Set
10-12 Reps
10-12 Reps
@8
@8
Day 3
1
Walking Lunge (Dumbbell)
1 Set
1 Set
8-12 Reps
8-12 Reps
@8
@8
2
Leg Curl
1 Set
1 Set
8-10 Reps
8-10 Reps
@8
@8
3
Hip Abductor (Machine)
1 Set
1 Set
8-12 Reps
8-12 Reps
@8
@9
4
Leg Press
1 Set
1 Set
8-12 Reps
8-12 Reps
@8
@9
5
Leg Extension
1 Set
1 Set
8-10 Reps
8-10 Reps
@8
@9
6
Glute Kickback (Cable)
1 Set
1 Set
10-12 Reps
10-12 Reps
@7
@8
Day 4
1
Atlantis Lateral Raise
1 Set
1 Set
10-12 Reps
10-12 Reps
@8
@8
2
Wide Grip Lat Pulldown
1 Set
1 Set
8-10 Reps
8-10 Reps
@9
@10
3
Seated Shoulder Press (Dumbbell)
1 Set
1 Set
8-10 Reps
8-10 Reps
@8
@9
4
Seated Row (Cable)
1 Set
1 Set
8-10 Reps
8-10 Reps
@8
@9
5
Overhead Tricep Extension (Cable)
1 Set
1 Set
10-12 Reps
10-12 Reps
@8
@8