Program Description
Are you ready to build serious strength and noticeable muscle in less time? This 4-day workout program has been meticulously crafted and refined by an AI assistant to deliver maximum results with incredible efficiency, getting you in and out of the gym faster without sacrificing gains. What to Expect: • Intelligent Split: A balanced 4-day structure (Upper Push, Lower, Upper Pull, Full Body) ensures all major muscle groups are hit twice a week with optimal recovery. • Time-Saving Efficiency: We've strategically implemented supersetting (SS) for most accessory and isolation movements. This means less resting and more working, allowing you to complete intense workouts in approximately 60-70 minutes. • Evidence-Based Rep Ranges: Each exercise features a strict, optimal rep count, guided by principles of strength and hypertrophy. Heavy compounds are in the 8-rep range for power, while isolation work goes up to 15 reps for maximum pump and muscle-building stimulus. • Posterior Chain Power: Dedicated focus on your back, glutes, and hamstrings, including exercises like Romanian Deadlifts and Weighted Back Extensions for a strong, resilient physique. • No Unwanted Exercises: Custom-tailored to avoid lunges, hip thrusts, and hip abduction exercises, ensuring you perform movements you enjoy and that align with your preferences. • Progressive Overload Ready: Designed for you to track your weights and strive for more reps or heavier loads each week, driving continuous improvement. Who is this program for? This program is perfect for intermediate lifters looking for a structured, efficient, and effective way to build muscle and strength without spending hours in the gym. If you're disciplined with your rest times and ready to push the intensity, this split is for you!
Program Overview
- LevelIntermediate
- GoalBodybuilding
- EquipmentFull Gym
- Program Length18 weeks
- Time Per Workout60 minutes
- CreatedOct 03, 2025 02:03
- Last EditedOct 04, 2025 01:13
Summary
Unleash your strength with the AI-Optimized 4-Day Power & Pump Split, a meticulously designed 18-week program that targets full-body development while maximizing muscle growth and endurance. Each week, you’ll engage in a balanced mix of compound lifts and isolation exercises, focusing on key muscle groups to enhance your power and pump. With four training days per week, this program is perfect for those looking to elevate their fitness game in a structured yet flexible manner. Get ready to push your limits and achieve your strength goals!
Muscle Engagement
Front
Back
MuscleSet
Triceps
9.4%
Chest
9.2%
Upper Back
9%
Hamstrings
8.6%
Quadriceps
8.6%
Front Delts
7.4%
Glutes
7%
Lats
6.6%
Biceps
6.4%
Abs
5.8%
Middle Delts
5.8%
Lower Back
4.4%
Calves
4%
Rear Delts
4%
Forearms
1.6%
Adductors
1.2%
Abductors
0.6%
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4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
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
WEEK 13
WEEK 14
WEEK 15
WEEK 16
WEEK 17
WEEK 18
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
10 reps
-
2
Leg Press (45 Degrees)
3
10 reps
-
3A
Back Extension
2
12 reps
-
3B
Standing Calf Raise
2
15 reps
-
4A
Face Pull
2
15 reps
-
4B
Leg Raise (Captain's Chair)
2
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
10 reps
-
2
Leg Press (45 Degrees)
3
10 reps
-
3A
Back Extension
2
12 reps
-
3B
Standing Calf Raise
2
15 reps
-
4A
Face Pull
2
15 reps
-
4B
Leg Raise (Captain's Chair)
2
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
10 reps
-
2
Leg Press (45 Degrees)
3
10 reps
-
3A
Back Extension
2
12 reps
-
3B
Standing Calf Raise
2
15 reps
-
4A
Face Pull
2
15 reps
-
4B
Leg Raise (Captain's Chair)
2
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
10 reps
-
2
Leg Press (45 Degrees)
3
10 reps
-
3A
Back Extension
2
12 reps
-
3B
Standing Calf Raise
2
15 reps
-
4A
Face Pull
2
15 reps
-
4B
Leg Raise (Captain's Chair)
2
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
10 reps
-
2
Leg Press (45 Degrees)
3
10 reps
-
3A
Back Extension
2
12 reps
-
3B
Standing Calf Raise
2
15 reps
-
4A
Face Pull
2
15 reps
-
4B
Leg Raise (Captain's Chair)
2
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
10 reps
-
2
Leg Press (45 Degrees)
3
10 reps
-
3A
Back Extension
2
12 reps
-
3B
Standing Calf Raise
2
15 reps
-
4A
Face Pull
2
15 reps
-
4B
Leg Raise (Captain's Chair)
2
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
10 reps
-
2
Leg Press (45 Degrees)
3
10 reps
-
3A
Back Extension
2
12 reps
-
3B
Standing Calf Raise
2
15 reps
-
4A
Face Pull
2
15 reps
-
4B
Leg Raise (Captain's Chair)
2
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
10 reps
-
2
Leg Press (45 Degrees)
3
10 reps
-
3A
Back Extension
2
12 reps
-
3B
Standing Calf Raise
2
15 reps
-
4A
Face Pull
2
15 reps
-
4B
Leg Raise (Captain's Chair)
2
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
10 reps
-
2
Leg Press (45 Degrees)
3
10 reps
-
3A
Back Extension
2
12 reps
-
3B
Standing Calf Raise
2
15 reps
-
4A
Face Pull
2
15 reps
-
4B
Leg Raise (Captain's Chair)
2
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
10 reps
-
2
Leg Press (45 Degrees)
3
10 reps
-
3A
Back Extension
2
12 reps
-
3B
Standing Calf Raise
2
15 reps
-
4A
Face Pull
2
15 reps
-
4B
Leg Raise (Captain's Chair)
2
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
10 reps
-
2
Leg Press (45 Degrees)
3
10 reps
-
3A
Back Extension
2
12 reps
-
3B
Standing Calf Raise
2
15 reps
-
4A
Face Pull
2
15 reps
-
4B
Leg Raise (Captain's Chair)
2
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
10 reps
-
2
Leg Press (45 Degrees)
3
10 reps
-
3A
Back Extension
2
12 reps
-
3B
Standing Calf Raise
2
15 reps
-
4A
Face Pull
2
15 reps
-
4B
Leg Raise (Captain's Chair)
2
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
10 reps
-
2
Leg Press (45 Degrees)
3
10 reps
-
3A
Back Extension
2
12 reps
-
3B
Standing Calf Raise
2
15 reps
-
4A
Face Pull
2
15 reps
-
4B
Leg Raise (Captain's Chair)
2
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
10 reps
-
2
Leg Press (45 Degrees)
3
10 reps
-
3A
Back Extension
2
12 reps
-
3B
Standing Calf Raise
2
15 reps
-
4A
Face Pull
2
15 reps
-
4B
Leg Raise (Captain's Chair)
2
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
10 reps
-
2
Leg Press (45 Degrees)
3
10 reps
-
3A
Back Extension
2
12 reps
-
3B
Standing Calf Raise
2
15 reps
-
4A
Face Pull
2
15 reps
-
4B
Leg Raise (Captain's Chair)
2
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
10 reps
-
2
Leg Press (45 Degrees)
3
10 reps
-
3A
Back Extension
2
12 reps
-
3B
Standing Calf Raise
2
15 reps
-
4A
Face Pull
2
15 reps
-
4B
Leg Raise (Captain's Chair)
2
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
10 reps
-
2
Leg Press (45 Degrees)
3
10 reps
-
3A
Back Extension
2
12 reps
-
3B
Standing Calf Raise
2
15 reps
-
4A
Face Pull
2
15 reps
-
4B
Leg Raise (Captain's Chair)
2
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
10 reps
-
2
Leg Press (45 Degrees)
3
10 reps
-
3A
Back Extension
2
12 reps
-
3B
Standing Calf Raise
2
15 reps
-
4A
Face Pull
2
15 reps
-
4B
Leg Raise (Captain's Chair)
2
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8 reps
-
2
Seated Shoulder Press (Dumbbell)
3
10 reps
-
3A
Pec Deck (Machine)
2
12 reps
-
3B
Lateral Raise (Dumbbell)
2
12 reps
-
4A
Overhead Tricep Extension (Cable)
2
15 reps
-
4B
Incline Curl (Dumbbell)
2
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8 reps
-
2
Seated Shoulder Press (Dumbbell)
3
10 reps
-
3A
Pec Deck (Machine)
2
12 reps
-
3B
Lateral Raise (Dumbbell)
2
12 reps
-
4A
Overhead Tricep Extension (Cable)
2
15 reps
-
4B
Incline Curl (Dumbbell)
2
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8 reps
-
2
Seated Shoulder Press (Dumbbell)
3
10 reps
-
3A
Pec Deck (Machine)
2
12 reps
-
3B
Lateral Raise (Dumbbell)
2
12 reps
-
4A
Overhead Tricep Extension (Cable)
2
15 reps
-
4B
Incline Curl (Dumbbell)
2
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8 reps
-
2
Seated Shoulder Press (Dumbbell)
3
10 reps
-
3A
Pec Deck (Machine)
2
12 reps
-
3B
Lateral Raise (Dumbbell)
2
12 reps
-
4A
Overhead Tricep Extension (Cable)
2
15 reps
-
4B
Incline Curl (Dumbbell)
2
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8 reps
-
2
Seated Shoulder Press (Dumbbell)
3
10 reps
-
3A
Pec Deck (Machine)
2
12 reps
-
3B
Lateral Raise (Dumbbell)
2
12 reps
-
4A
Overhead Tricep Extension (Cable)
2
15 reps
-
4B
Incline Curl (Dumbbell)
2
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8 reps
-
2
Seated Shoulder Press (Dumbbell)
3
10 reps
-
3A
Pec Deck (Machine)
2
12 reps
-
3B
Lateral Raise (Dumbbell)
2
12 reps
-
4A
Overhead Tricep Extension (Cable)
2
15 reps
-
4B
Incline Curl (Dumbbell)
2
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8 reps
-
2
Seated Shoulder Press (Dumbbell)
3
10 reps
-
3A
Pec Deck (Machine)
2
12 reps
-
3B
Lateral Raise (Dumbbell)
2
12 reps
-
4A
Overhead Tricep Extension (Cable)
2
15 reps
-
4B
Incline Curl (Dumbbell)
2
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8 reps
-
2
Seated Shoulder Press (Dumbbell)
3
10 reps
-
3A
Pec Deck (Machine)
2
12 reps
-
3B
Lateral Raise (Dumbbell)
2
12 reps
-
4A
Overhead Tricep Extension (Cable)
2
15 reps
-
4B
Incline Curl (Dumbbell)
2
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8 reps
-
2
Seated Shoulder Press (Dumbbell)
3
10 reps
-
3A
Pec Deck (Machine)
2
12 reps
-
3B
Lateral Raise (Dumbbell)
2
12 reps
-
4A
Overhead Tricep Extension (Cable)
2
15 reps
-
4B
Incline Curl (Dumbbell)
2
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8 reps
-
2
Seated Shoulder Press (Dumbbell)
3
10 reps
-
3A
Pec Deck (Machine)
2
12 reps
-
3B
Lateral Raise (Dumbbell)
2
12 reps
-
4A
Overhead Tricep Extension (Cable)
2
15 reps
-
4B
Incline Curl (Dumbbell)
2
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8 reps
-
2
Seated Shoulder Press (Dumbbell)
3
10 reps
-
3A
Pec Deck (Machine)
2
12 reps
-
3B
Lateral Raise (Dumbbell)
2
12 reps
-
4A
Overhead Tricep Extension (Cable)
2
15 reps
-
4B
Incline Curl (Dumbbell)
2
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8 reps
-
2
Seated Shoulder Press (Dumbbell)
3
10 reps
-
3A
Pec Deck (Machine)
2
12 reps
-
3B
Lateral Raise (Dumbbell)
2
12 reps
-
4A
Overhead Tricep Extension (Cable)
2
15 reps
-
4B
Incline Curl (Dumbbell)
2
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8 reps
-
2
Seated Shoulder Press (Dumbbell)
3
10 reps
-
3A
Pec Deck (Machine)
2
12 reps
-
3B
Lateral Raise (Dumbbell)
2
12 reps
-
4A
Overhead Tricep Extension (Cable)
2
15 reps
-
4B
Incline Curl (Dumbbell)
2
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8 reps
-
2
Seated Shoulder Press (Dumbbell)
3
10 reps
-
3A
Pec Deck (Machine)
2
12 reps
-
3B
Lateral Raise (Dumbbell)
2
12 reps
-
4A
Overhead Tricep Extension (Cable)
2
15 reps
-
4B
Incline Curl (Dumbbell)
2
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8 reps
-
2
Seated Shoulder Press (Dumbbell)
3
10 reps
-
3A
Pec Deck (Machine)
2
12 reps
-
3B
Lateral Raise (Dumbbell)
2
12 reps
-
4A
Overhead Tricep Extension (Cable)
2
15 reps
-
4B
Incline Curl (Dumbbell)
2
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8 reps
-
2
Seated Shoulder Press (Dumbbell)
3
10 reps
-
3A
Pec Deck (Machine)
2
12 reps
-
3B
Lateral Raise (Dumbbell)
2
12 reps
-
4A
Overhead Tricep Extension (Cable)
2
15 reps
-
4B
Incline Curl (Dumbbell)
2
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8 reps
-
2
Seated Shoulder Press (Dumbbell)
3
10 reps
-
3A
Pec Deck (Machine)
2
12 reps
-
3B
Lateral Raise (Dumbbell)
2
12 reps
-
4A
Overhead Tricep Extension (Cable)
2
15 reps
-
4B
Incline Curl (Dumbbell)
2
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8 reps
-
2
Seated Shoulder Press (Dumbbell)
3
10 reps
-
3A
Pec Deck (Machine)
2
12 reps
-
3B
Lateral Raise (Dumbbell)
2
12 reps
-
4A
Overhead Tricep Extension (Cable)
2
15 reps
-
4B
Incline Curl (Dumbbell)
2
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3A
Leg Extension
2
12 reps
-
3B
Leg Curl
2
12 reps
-
4A
Seated Calf Raise
2
15 reps
-
4B
Cable Crunch
2
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3A
Leg Extension
2
12 reps
-
3B
Leg Curl
2
12 reps
-
4A
Seated Calf Raise
2
15 reps
-
4B
Cable Crunch
2
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3A
Leg Extension
2
12 reps
-
3B
Leg Curl
2
12 reps
-
4A
Seated Calf Raise
2
15 reps
-
4B
Cable Crunch
2
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3A
Leg Extension
2
12 reps
-
3B
Leg Curl
2
12 reps
-
4A
Seated Calf Raise
2
15 reps
-
4B
Cable Crunch
2
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3A
Leg Extension
2
12 reps
-
3B
Leg Curl
2
12 reps
-
4A
Seated Calf Raise
2
15 reps
-
4B
Cable Crunch
2
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3A
Leg Extension
2
12 reps
-
3B
Leg Curl
2
12 reps
-
4A
Seated Calf Raise
2
15 reps
-
4B
Cable Crunch
2
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3A
Leg Extension
2
12 reps
-
3B
Leg Curl
2
12 reps
-
4A
Seated Calf Raise
2
15 reps
-
4B
Cable Crunch
2
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3A
Leg Extension
2
12 reps
-
3B
Leg Curl
2
12 reps
-
4A
Seated Calf Raise
2
15 reps
-
4B
Cable Crunch
2
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3A
Leg Extension
2
12 reps
-
3B
Leg Curl
2
12 reps
-
4A
Seated Calf Raise
2
15 reps
-
4B
Cable Crunch
2
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3A
Leg Extension
2
12 reps
-
3B
Leg Curl
2
12 reps
-
4A
Seated Calf Raise
2
15 reps
-
4B
Cable Crunch
2
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3A
Leg Extension
2
12 reps
-
3B
Leg Curl
2
12 reps
-
4A
Seated Calf Raise
2
15 reps
-
4B
Cable Crunch
2
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3A
Leg Extension
2
12 reps
-
3B
Leg Curl
2
12 reps
-
4A
Seated Calf Raise
2
15 reps
-
4B
Cable Crunch
2
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3A
Leg Extension
2
12 reps
-
3B
Leg Curl
2
12 reps
-
4A
Seated Calf Raise
2
15 reps
-
4B
Cable Crunch
2
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3A
Leg Extension
2
12 reps
-
3B
Leg Curl
2
12 reps
-
4A
Seated Calf Raise
2
15 reps
-
4B
Cable Crunch
2
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3A
Leg Extension
2
12 reps
-
3B
Leg Curl
2
12 reps
-
4A
Seated Calf Raise
2
15 reps
-
4B
Cable Crunch
2
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3A
Leg Extension
2
12 reps
-
3B
Leg Curl
2
12 reps
-
4A
Seated Calf Raise
2
15 reps
-
4B
Cable Crunch
2
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3A
Leg Extension
2
12 reps
-
3B
Leg Curl
2
12 reps
-
4A
Seated Calf Raise
2
15 reps
-
4B
Cable Crunch
2
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3A
Leg Extension
2
12 reps
-
3B
Leg Curl
2
12 reps
-
4A
Seated Calf Raise
2
15 reps
-
4B
Cable Crunch
2
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
3
8 reps
-
2
Dumbbell Row
3
10 reps
-
3A
Reverse Pec Deck
2
15 reps
-
3B
Standing Pullover (Cable)
2
12 reps
-
4A
Tricep Pushdown (Cable)
2
15 reps
-
4B
Incline Hammer Curl (Dumbbell)
2
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
3
8 reps
-
2
Dumbbell Row
3
10 reps
-
3A
Reverse Pec Deck
2
15 reps
-
3B
Standing Pullover (Cable)
2
12 reps
-
4A
Tricep Pushdown (Cable)
2
15 reps
-
4B
Incline Hammer Curl (Dumbbell)
2
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
3
8 reps
-
2
Dumbbell Row
3
10 reps
-
3A
Reverse Pec Deck
2
15 reps
-
3B
Standing Pullover (Cable)
2
12 reps
-
4A
Tricep Pushdown (Cable)
2
15 reps
-
4B
Incline Hammer Curl (Dumbbell)
2
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
3
8 reps
-
2
Dumbbell Row
3
10 reps
-
3A
Reverse Pec Deck
2
15 reps
-
3B
Standing Pullover (Cable)
2
12 reps
-
4A
Tricep Pushdown (Cable)
2
15 reps
-
4B
Incline Hammer Curl (Dumbbell)
2
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
3
8 reps
-
2
Dumbbell Row
3
10 reps
-
3A
Reverse Pec Deck
2
15 reps
-
3B
Standing Pullover (Cable)
2
12 reps
-
4A
Tricep Pushdown (Cable)
2
15 reps
-
4B
Incline Hammer Curl (Dumbbell)
2
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
3
8 reps
-
2
Dumbbell Row
3
10 reps
-
3A
Reverse Pec Deck
2
15 reps
-
3B
Standing Pullover (Cable)
2
12 reps
-
4A
Tricep Pushdown (Cable)
2
15 reps
-
4B
Incline Hammer Curl (Dumbbell)
2
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
3
8 reps
-
2
Dumbbell Row
3
10 reps
-
3A
Reverse Pec Deck
2
15 reps
-
3B
Standing Pullover (Cable)
2
12 reps
-
4A
Tricep Pushdown (Cable)
2
15 reps
-
4B
Incline Hammer Curl (Dumbbell)
2
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
3
8 reps
-
2
Dumbbell Row
3
10 reps
-
3A
Reverse Pec Deck
2
15 reps
-
3B
Standing Pullover (Cable)
2
12 reps
-
4A
Tricep Pushdown (Cable)
2
15 reps
-
4B
Incline Hammer Curl (Dumbbell)
2
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
3
8 reps
-
2
Dumbbell Row
3
10 reps
-
3A
Reverse Pec Deck
2
15 reps
-
3B
Standing Pullover (Cable)
2
12 reps
-
4A
Tricep Pushdown (Cable)
2
15 reps
-
4B
Incline Hammer Curl (Dumbbell)
2
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
3
8 reps
-
2
Dumbbell Row
3
10 reps
-
3A
Reverse Pec Deck
2
15 reps
-
3B
Standing Pullover (Cable)
2
12 reps
-
4A
Tricep Pushdown (Cable)
2
15 reps
-
4B
Incline Hammer Curl (Dumbbell)
2
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
3
8 reps
-
2
Dumbbell Row
3
10 reps
-
3A
Reverse Pec Deck
2
15 reps
-
3B
Standing Pullover (Cable)
2
12 reps
-
4A
Tricep Pushdown (Cable)
2
15 reps
-
4B
Incline Hammer Curl (Dumbbell)
2
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
3
8 reps
-
2
Dumbbell Row
3
10 reps
-
3A
Reverse Pec Deck
2
15 reps
-
3B
Standing Pullover (Cable)
2
12 reps
-
4A
Tricep Pushdown (Cable)
2
15 reps
-
4B
Incline Hammer Curl (Dumbbell)
2
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
3
8 reps
-
2
Dumbbell Row
3
10 reps
-
3A
Reverse Pec Deck
2
15 reps
-
3B
Standing Pullover (Cable)
2
12 reps
-
4A
Tricep Pushdown (Cable)
2
15 reps
-
4B
Incline Hammer Curl (Dumbbell)
2
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
3
8 reps
-
2
Dumbbell Row
3
10 reps
-
3A
Reverse Pec Deck
2
15 reps
-
3B
Standing Pullover (Cable)
2
12 reps
-
4A
Tricep Pushdown (Cable)
2
15 reps
-
4B
Incline Hammer Curl (Dumbbell)
2
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
3
8 reps
-
2
Dumbbell Row
3
10 reps
-
3A
Reverse Pec Deck
2
15 reps
-
3B
Standing Pullover (Cable)
2
12 reps
-
4A
Tricep Pushdown (Cable)
2
15 reps
-
4B
Incline Hammer Curl (Dumbbell)
2
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
3
8 reps
-
2
Dumbbell Row
3
10 reps
-
3A
Reverse Pec Deck
2
15 reps
-
3B
Standing Pullover (Cable)
2
12 reps
-
4A
Tricep Pushdown (Cable)
2
15 reps
-
4B
Incline Hammer Curl (Dumbbell)
2
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
3
8 reps
-
2
Dumbbell Row
3
10 reps
-
3A
Reverse Pec Deck
2
15 reps
-
3B
Standing Pullover (Cable)
2
12 reps
-
4A
Tricep Pushdown (Cable)
2
15 reps
-
4B
Incline Hammer Curl (Dumbbell)
2
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
3
8 reps
-
2
Dumbbell Row
3
10 reps
-
3A
Reverse Pec Deck
2
15 reps
-
3B
Standing Pullover (Cable)
2
12 reps
-
4A
Tricep Pushdown (Cable)
2
15 reps
-
4B
Incline Hammer Curl (Dumbbell)
2
15 reps
-
Week 1
1 / 18 Weeks
Day 1
1
Bench Press (Close Grip)3 Sets
10 Reps
-
2
Leg Press (45 Degrees)3 Sets
10 Reps
-
3A
Back Extension2 Sets
12 Reps
-
3B
Standing Calf Raise2 Sets
15 Reps
-
4A
Face Pull2 Sets
15 Reps
-
4B
Leg Raise (Captain's Chair)2 Sets
15 Reps
-
Day 2
1
Incline Bench Press (Barbell)3 Sets
8 Reps
-
2
Seated Shoulder Press (Dumbbell)3 Sets
10 Reps
-
3A
Pec Deck (Machine)2 Sets
12 Reps
-
3B
Lateral Raise (Dumbbell)2 Sets
12 Reps
-
4A
Overhead Tricep Extension (Cable)2 Sets
15 Reps
-
4B
Incline Curl (Dumbbell)2 Sets
15 Reps
-
Day 3
1
Squat (Barbell)3 Sets
8 Reps
-
2
Romanian Deadlift (Barbell)3 Sets
10 Reps
-
3A
Leg Extension2 Sets
12 Reps
-
3B
Leg Curl2 Sets
12 Reps
-
4A
Seated Calf Raise2 Sets
15 Reps
-
4B
Cable Crunch2 Sets
15 Reps
-
Day 4
1
Wide Grip Pull-Up3 Sets
8 Reps
-
2
Dumbbell Row3 Sets
10 Reps
-
3A
Reverse Pec Deck2 Sets
15 Reps
-
3B
Standing Pullover (Cable)2 Sets
12 Reps
-
4A
Tricep Pushdown (Cable)2 Sets
15 Reps
-
4B
Incline Hammer Curl (Dumbbell)2 Sets
15 Reps
-