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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!
Muscle Engagement
Front
Back
MuscleSet
Triceps
12.5%
Middle Delts
11.6%
Upper Back
11.4%
Front Delts
11.2%
Hamstrings
7.9%
Quadriceps
7.9%
Lats
5.9%
Abs
5.8%
Biceps
5.8%
Glutes
5.4%
Rear Delts
5%
Chest
3.3%
Adductors
3%
Lower Back
2.6%
Forearms
0.7%
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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
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