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BoostcampPNG

4 day limb focus split

by Kenneth Li
1 athletes joined

Program Description

Strength and Hypertrophy. For torso dominant lifters.

Program Overview

  • Level
    Intermediate, Novice
  • Goal
    Muscle & Sculpting, Powerbuilding, Bodyweight Fitness
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    50 minutes
  • Created
    Feb 09, 2025 07:30
  • Last Edited
    Jun 18, 2025 12:44

Summary

Unleash your potential with this focused 12-week program designed to sculpt and strengthen your limbs through a dedicated 4-day split. Each session targets specific muscle groups, including legs and arms, utilizing a mix of compound and isolation exercises to maximize growth and definition. With a structured approach that emphasizes progressive overload, you'll build strength and endurance while keeping your workouts engaging and effective. Get ready to transform your physique and elevate your lifting game!
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4.8 Stars with 10, 000+ Ratings
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
Lateral Raise (Cable)
3
10-12 reps
RPE 10
2A
Tricep Extension (Cable)
2
12-14 reps
RPE 10
2B
Hammer Curl
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
3A
French Press
2
6-8 reps
RPE 9
3B
Bicep Curl (Barbell)
2
10-15 reps
RPE 9
4A
Hanging Leg Raise
3
AMRAP
RPE 10
4B
Face Pull
3
12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
3
10-12 reps
RPE 10
2A
Tricep Extension (Cable)
2
12-14 reps
RPE 10
2B
Hammer Curl
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
3A
French Press
2
6-8 reps
RPE 9
3B
Bicep Curl (Barbell)
2
10-15 reps
RPE 9
4A
Hanging Leg Raise
3
AMRAP
RPE 10
4B
Face Pull
3
12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
3
10-12 reps
RPE 10
2A
Tricep Extension (Cable)
2
12-14 reps
RPE 10
2B
Hammer Curl
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
3A
French Press
2
6-8 reps
RPE 9
3B
Bicep Curl (Barbell)
2
10-15 reps
RPE 9
4A
Hanging Leg Raise
3
AMRAP
RPE 10
4B
Face Pull
3
12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
3
10-12 reps
RPE 10
2A
Tricep Extension (Cable)
2
12-14 reps
RPE 10
2B
Hammer Curl
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
3A
French Press
2
6-8 reps
RPE 9
3B
Bicep Curl (Barbell)
2
10-15 reps
RPE 9
4A
Hanging Leg Raise
3
AMRAP
RPE 10
4B
Face Pull
3
12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
3
10-12 reps
RPE 10
2A
Tricep Extension (Cable)
2
12-14 reps
RPE 10
2B
Hammer Curl
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
3A
French Press
2
6-8 reps
RPE 9
3B
Bicep Curl (Barbell)
2
10-15 reps
RPE 9
4A
Hanging Leg Raise
3
AMRAP
RPE 10
4B
Face Pull
3
12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
3
10-12 reps
RPE 10
2A
Tricep Extension (Cable)
2
12-14 reps
RPE 10
2B
Hammer Curl
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
3A
French Press
2
6-8 reps
RPE 9
3B
Bicep Curl (Barbell)
2
10-15 reps
RPE 9
4A
Hanging Leg Raise
3
AMRAP
RPE 10
4B
Face Pull
3
12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
3
10-12 reps
RPE 10
2A
Tricep Extension (Cable)
2
12-14 reps
RPE 10
2B
Hammer Curl
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
3A
French Press
2
6-8 reps
RPE 9
3B
Bicep Curl (Barbell)
2
10-15 reps
RPE 9
4A
Hanging Leg Raise
3
AMRAP
RPE 10
4B
Face Pull
3
12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
3
10-12 reps
RPE 10
2A
Tricep Extension (Cable)
2
12-14 reps
RPE 10
2B
Hammer Curl
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
3A
French Press
2
6-8 reps
RPE 9
3B
Bicep Curl (Barbell)
2
10-15 reps
RPE 9
4A
Hanging Leg Raise
3
AMRAP
RPE 10
4B
Face Pull
3
12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
3
10-12 reps
RPE 10
2A
Tricep Extension (Cable)
2
12-14 reps
RPE 10
2B
Hammer Curl
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
3A
French Press
2
6-8 reps
RPE 9
3B
Bicep Curl (Barbell)
2
10-15 reps
RPE 9
4A
Hanging Leg Raise
3
AMRAP
RPE 10
4B
Face Pull
3
12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
3
10-12 reps
RPE 10
2A
Tricep Extension (Cable)
2
12-14 reps
RPE 10
2B
Hammer Curl
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
3A
French Press
2
6-8 reps
RPE 9
3B
Bicep Curl (Barbell)
2
10-15 reps
RPE 9
4A
Hanging Leg Raise
3
AMRAP
RPE 10
4B
Face Pull
3
12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
3
10-12 reps
RPE 10
2A
Tricep Extension (Cable)
2
12-14 reps
RPE 10
2B
Hammer Curl
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
3A
French Press
2
6-8 reps
RPE 9
3B
Bicep Curl (Barbell)
2
10-15 reps
RPE 9
4A
Hanging Leg Raise
3
AMRAP
RPE 10
4B
Face Pull
3
12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
3
10-12 reps
RPE 10
2A
Tricep Extension (Cable)
2
12-14 reps
RPE 10
2B
Hammer Curl
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
3A
French Press
2
6-8 reps
RPE 9
3B
Bicep Curl (Barbell)
2
10-15 reps
RPE 9
4A
Hanging Leg Raise
3
AMRAP
RPE 10
4B
Face Pull
3
12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
3
1
6-8 reps
10-12 reps
RPE 9
RPE 10
1B
Chin-Up (Weighted)
3
1
6-8 reps
6-8 reps
RPE 9
RPE 10
2A
Incline Bench Press (Dumbbell)
4
6-10 reps
RPE 9
2B
Dumbbell Row
4
8-10 reps
RPE 10
3
Upright Row (Dumbbell)
3
10 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
3
1
6-8 reps
10-12 reps
RPE 9
RPE 10
1B
Chin-Up (Weighted)
3
1
6-8 reps
6-8 reps
RPE 9
RPE 10
2A
Incline Bench Press (Dumbbell)
4
6-10 reps
RPE 9
2B
Dumbbell Row
4
8-10 reps
RPE 10
3
Upright Row (Dumbbell)
3
10 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
3
1
6-8 reps
10-12 reps
RPE 9
RPE 10
1B
Chin-Up (Weighted)
3
1
6-8 reps
6-8 reps
RPE 9
RPE 10
2A
Incline Bench Press (Dumbbell)
4
6-10 reps
RPE 9
2B
Dumbbell Row
4
8-10 reps
RPE 10
3
Upright Row (Dumbbell)
3
10 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
3
1
6-8 reps
10-12 reps
RPE 9
RPE 10
1B
Chin-Up (Weighted)
3
1
6-8 reps
6-8 reps
RPE 9
RPE 10
2A
Incline Bench Press (Dumbbell)
4
6-10 reps
RPE 9
2B
Dumbbell Row
4
8-10 reps
RPE 10
3
Upright Row (Dumbbell)
3
10 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
3
1
6-8 reps
10-12 reps
RPE 9
RPE 10
1B
Chin-Up (Weighted)
3
1
6-8 reps
6-8 reps
RPE 9
RPE 10
2A
Incline Bench Press (Dumbbell)
4
6-10 reps
RPE 9
2B
Dumbbell Row
4
8-10 reps
RPE 10
3
Upright Row (Dumbbell)
3
10 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
3
1
6-8 reps
10-12 reps
RPE 9
RPE 10
1B
Chin-Up (Weighted)
3
1
6-8 reps
6-8 reps
RPE 9
RPE 10
2A
Incline Bench Press (Dumbbell)
4
6-10 reps
RPE 9
2B
Dumbbell Row
4
8-10 reps
RPE 10
3
Upright Row (Dumbbell)
3
10 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
3
1
6-8 reps
10-12 reps
RPE 9
RPE 10
1B
Chin-Up (Weighted)
3
1
6-8 reps
6-8 reps
RPE 9
RPE 10
2A
Incline Bench Press (Dumbbell)
4
6-10 reps
RPE 9
2B
Dumbbell Row
4
8-10 reps
RPE 10
3
Upright Row (Dumbbell)
3
10 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
3
1
6-8 reps
10-12 reps
RPE 9
RPE 10
1B
Chin-Up (Weighted)
3
1
6-8 reps
6-8 reps
RPE 9
RPE 10
2A
Incline Bench Press (Dumbbell)
4
6-10 reps
RPE 9
2B
Dumbbell Row
4
8-10 reps
RPE 10
3
Upright Row (Dumbbell)
3
10 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
3
1
6-8 reps
10-12 reps
RPE 9
RPE 10
1B
Chin-Up (Weighted)
3
1
6-8 reps
6-8 reps
RPE 9
RPE 10
2A
Incline Bench Press (Dumbbell)
4
6-10 reps
RPE 9
2B
Dumbbell Row
4
8-10 reps
RPE 10
3
Upright Row (Dumbbell)
3
10 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
3
1
6-8 reps
10-12 reps
RPE 9
RPE 10
1B
Chin-Up (Weighted)
3
1
6-8 reps
6-8 reps
RPE 9
RPE 10
2A
Incline Bench Press (Dumbbell)
4
6-10 reps
RPE 9
2B
Dumbbell Row
4
8-10 reps
RPE 10
3
Upright Row (Dumbbell)
3
10 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
3
1
6-8 reps
10-12 reps
RPE 9
RPE 10
1B
Chin-Up (Weighted)
3
1
6-8 reps
6-8 reps
RPE 9
RPE 10
2A
Incline Bench Press (Dumbbell)
4
6-10 reps
RPE 9
2B
Dumbbell Row
4
8-10 reps
RPE 10
3
Upright Row (Dumbbell)
3
10 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
3
1
6-8 reps
10-12 reps
RPE 9
RPE 10
1B
Chin-Up (Weighted)
3
1
6-8 reps
6-8 reps
RPE 9
RPE 10
2A
Incline Bench Press (Dumbbell)
4
6-10 reps
RPE 9
2B
Dumbbell Row
4
8-10 reps
RPE 10
3
Upright Row (Dumbbell)
3
10 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 8
3
Hack Squat
2
20+ reps
RPE 10
4
Leg Extension
3
10-12 reps
RPE 10
5
Leg Curl
3
12-15 reps
RPE 10
6
Hip Adductor (Machine)
2
14-18 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 8
3
Hack Squat
2
20+ reps
RPE 10
4
Leg Extension
3
10-12 reps
RPE 10
5
Leg Curl
3
12-15 reps
RPE 10
6
Hip Adductor (Machine)
2
14-18 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 8
3
Hack Squat
2
20+ reps
RPE 10
4
Leg Extension
3
10-12 reps
RPE 10
5
Leg Curl
3
12-15 reps
RPE 10
6
Hip Adductor (Machine)
2
14-18 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 8
3
Hack Squat
2
20+ reps
RPE 10
4
Leg Extension
3
10-12 reps
RPE 10
5
Leg Curl
3
12-15 reps
RPE 10
6
Hip Adductor (Machine)
2
14-18 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 8
3
Hack Squat
2
20+ reps
RPE 10
4
Leg Extension
3
10-12 reps
RPE 10
5
Leg Curl
3
12-15 reps
RPE 10
6
Hip Adductor (Machine)
2
14-18 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 8
3
Hack Squat
2
20+ reps
RPE 10
4
Leg Extension
3
10-12 reps
RPE 10
5
Leg Curl
3
12-15 reps
RPE 10
6
Hip Adductor (Machine)
2
14-18 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 8
3
Hack Squat
2
20+ reps
RPE 10
4
Leg Extension
3
10-12 reps
RPE 10
5
Leg Curl
3
12-15 reps
RPE 10
6
Hip Adductor (Machine)
2
14-18 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 8
3
Hack Squat
2
20+ reps
RPE 10
4
Leg Extension
3
10-12 reps
RPE 10
5
Leg Curl
3
12-15 reps
RPE 10
6
Hip Adductor (Machine)
2
14-18 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 8
3
Hack Squat
2
20+ reps
RPE 10
4
Leg Extension
3
10-12 reps
RPE 10
5
Leg Curl
3
12-15 reps
RPE 10
6
Hip Adductor (Machine)
2
14-18 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 8
3
Hack Squat
2
20+ reps
RPE 10
4
Leg Extension
3
10-12 reps
RPE 10
5
Leg Curl
3
12-15 reps
RPE 10
6
Hip Adductor (Machine)
2
14-18 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 8
3
Hack Squat
2
20+ reps
RPE 10
4
Leg Extension
3
10-12 reps
RPE 10
5
Leg Curl
3
12-15 reps
RPE 10
6
Hip Adductor (Machine)
2
14-18 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 8
3
Hack Squat
2
20+ reps
RPE 10
4
Leg Extension
3
10-12 reps
RPE 10
5
Leg Curl
3
12-15 reps
RPE 10
6
Hip Adductor (Machine)
2
14-18 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Machine)
3
14-20 reps
RPE 10
2
Overhead Press (Barbell)
1
2
1
10-12 reps
6-8 reps
10-12 reps
RPE 9.5
RPE 9.5
RPE 10
3A
Tricep Extension (Cable)
2
12-14 reps
RPE 10
3B
Hammer Curl
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
4A
French Press
2
6-8 reps
RPE 9
4B
Bicep Curl (Barbell)
2
10-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Machine)
3
14-20 reps
RPE 10
2
Overhead Press (Barbell)
1
2
1
10-12 reps
6-8 reps
10-12 reps
RPE 9.5
RPE 9.5
RPE 10
3A
Tricep Extension (Cable)
2
12-14 reps
RPE 10
3B
Hammer Curl
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
4A
French Press
2
6-8 reps
RPE 9
4B
Bicep Curl (Barbell)
2
10-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Machine)
3
14-20 reps
RPE 10
2
Overhead Press (Barbell)
1
2
1
10-12 reps
6-8 reps
10-12 reps
RPE 9.5
RPE 9.5
RPE 10
3A
Tricep Extension (Cable)
2
12-14 reps
RPE 10
3B
Hammer Curl
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
4A
French Press
2
6-8 reps
RPE 9
4B
Bicep Curl (Barbell)
2
10-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Machine)
3
14-20 reps
RPE 10
2
Overhead Press (Barbell)
1
2
1
10-12 reps
6-8 reps
10-12 reps
RPE 9.5
RPE 9.5
RPE 10
3A
Tricep Extension (Cable)
2
12-14 reps
RPE 10
3B
Hammer Curl
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
4A
French Press
2
6-8 reps
RPE 9
4B
Bicep Curl (Barbell)
2
10-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Machine)
3
14-20 reps
RPE 10
2
Overhead Press (Barbell)
1
2
1
10-12 reps
6-8 reps
10-12 reps
RPE 9.5
RPE 9.5
RPE 10
3A
Tricep Extension (Cable)
2
12-14 reps
RPE 10
3B
Hammer Curl
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
4A
French Press
2
6-8 reps
RPE 9
4B
Bicep Curl (Barbell)
2
10-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Machine)
3
14-20 reps
RPE 10
2
Overhead Press (Barbell)
1
2
1
10-12 reps
6-8 reps
10-12 reps
RPE 9.5
RPE 9.5
RPE 10
3A
Tricep Extension (Cable)
2
12-14 reps
RPE 10
3B
Hammer Curl
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
4A
French Press
2
6-8 reps
RPE 9
4B
Bicep Curl (Barbell)
2
10-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Machine)
3
14-20 reps
RPE 10
2
Overhead Press (Barbell)
1
2
1
10-12 reps
6-8 reps
10-12 reps
RPE 9.5
RPE 9.5
RPE 10
3A
Tricep Extension (Cable)
2
12-14 reps
RPE 10
3B
Hammer Curl
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
4A
French Press
2
6-8 reps
RPE 9
4B
Bicep Curl (Barbell)
2
10-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Machine)
3
14-20 reps
RPE 10
2
Overhead Press (Barbell)
1
2
1
10-12 reps
6-8 reps
10-12 reps
RPE 9.5
RPE 9.5
RPE 10
3A
Tricep Extension (Cable)
2
12-14 reps
RPE 10
3B
Hammer Curl
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
4A
French Press
2
6-8 reps
RPE 9
4B
Bicep Curl (Barbell)
2
10-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Machine)
3
14-20 reps
RPE 10
2
Overhead Press (Barbell)
1
2
1
10-12 reps
6-8 reps
10-12 reps
RPE 9.5
RPE 9.5
RPE 10
3A
Tricep Extension (Cable)
2
12-14 reps
RPE 10
3B
Hammer Curl
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
4A
French Press
2
6-8 reps
RPE 9
4B
Bicep Curl (Barbell)
2
10-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Machine)
3
14-20 reps
RPE 10
2
Overhead Press (Barbell)
1
2
1
10-12 reps
6-8 reps
10-12 reps
RPE 9.5
RPE 9.5
RPE 10
3A
Tricep Extension (Cable)
2
12-14 reps
RPE 10
3B
Hammer Curl
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
4A
French Press
2
6-8 reps
RPE 9
4B
Bicep Curl (Barbell)
2
10-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Machine)
3
14-20 reps
RPE 10
2
Overhead Press (Barbell)
1
2
1
10-12 reps
6-8 reps
10-12 reps
RPE 9.5
RPE 9.5
RPE 10
3A
Tricep Extension (Cable)
2
12-14 reps
RPE 10
3B
Hammer Curl
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
4A
French Press
2
6-8 reps
RPE 9
4B
Bicep Curl (Barbell)
2
10-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Machine)
3
14-20 reps
RPE 10
2
Overhead Press (Barbell)
1
2
1
10-12 reps
6-8 reps
10-12 reps
RPE 9.5
RPE 9.5
RPE 10
3A
Tricep Extension (Cable)
2
12-14 reps
RPE 10
3B
Hammer Curl
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
4A
French Press
2
6-8 reps
RPE 9
4B
Bicep Curl (Barbell)
2
10-15 reps
RPE 9
Week 1
1 / 12 Weeks
Day 3
1
Squat (Barbell)
4 Sets
5 Reps
@9
2
Romanian Deadlift (Barbell)
3 Sets
8-10 Reps
@8
3
Hack Squat
2 Sets
20+ Reps
@10
4
Leg Extension
3 Sets
10-12 Reps
@10
5
Leg Curl
3 Sets
12-15 Reps
@10
6
Hip Adductor (Machine)
2 Sets
14-18 Reps
@10
Day 1
1
Lateral Raise (Cable)
3 Sets
10-12 Reps
@10
2A
Tricep Extension (Cable)
2 Sets
12-14 Reps
@10
2B
Hammer Curl
1 Set
1 Set
8-10 Reps
8-10 Reps
@9
@10
3A
French Press
2 Sets
6-8 Reps
@9
3B
Bicep Curl (Barbell)
2 Sets
10-15 Reps
@9
4A
Hanging Leg Raise
3 Sets
AMRAP
@10
4B
Face Pull
3 Sets
12 Reps
@9
Day 4
1
Rear Delt Fly (Machine)
3 Sets
14-20 Reps
@10
2
Overhead Press (Barbell)
1 Set
2 Sets
1 Set
10-12 Reps
6-8 Reps
10-12 Reps
@9.5
@9.5
@10
3A
Tricep Extension (Cable)
2 Sets
12-14 Reps
@10
3B
Hammer Curl
1 Set
1 Set
8-10 Reps
8-10 Reps
@9
@10
4A
French Press
2 Sets
6-8 Reps
@9
4B
Bicep Curl (Barbell)
2 Sets
10-15 Reps
@9
Day 2
1A
Overhead Press (Barbell)
3 Sets
1 Set
6-8 Reps
10-12 Reps
@9
@10
1B
Chin-Up (Weighted)
3 Sets
1 Set
6-8 Reps
6-8 Reps
@9
@10
2A
Incline Bench Press (Dumbbell)
4 Sets
6-10 Reps
@9
2B
Dumbbell Row
4 Sets
8-10 Reps
@10
3
Upright Row (Dumbbell)
3 Sets
10 Reps
@9.5