logo
BoostcampPNG

Solid bolid 4 Barry Klats Edition

by Kamil Z

Program Description

Dużo siły dla silnych ludzi

Program Overview

  • Level
    Novice
  • Goal
    Athletics
  • Equipment
    Garage Gym
  • Program Length
    10 weeks
  • Time Per Workout
    50 minutes
  • Created
    Aug 29, 2025 06:47
  • Last Edited
    Oct 17, 2025 08:29

Summary

Get ready to transform your physique with the Solid Bolid 4 Barry Klats Edition! This 10-week program is designed for dedicated lifters, featuring a structured 4-day split that targets all major muscle groups with high-intensity exercises. Each session incorporates a mix of machines and cables, ensuring you build strength and definition effectively. With a focus on progressive overload and advanced techniques like lengthened partials, you'll push your limits and see real results. Perfect for those looking to elevate their training in a garage gym setting!
Muscle Engagement
Front
Back
MuscleSet
Triceps
12.4%
Middle Delts
11.8%
Front Delts
10.2%
Upper Back
9.7%
Biceps
8.1%
Chest
8.1%
Lats
7.5%
Hamstrings
7%
Quadriceps
5.4%
Rear Delts
3.8%
Abductors
3.2%
Glutes
3.2%
Calves
2.7%
Abs
2.7%
Adductors
2.7%
Forearms
1.6%
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
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
10 reps
RPE 9
2
Lateral Raise (Cable)
3
12 reps
RPE 9
3
Leg Curl
3
12 reps
RPE 9
4
Leg Extension
3
12 reps
RPE 9
5
Calf Raise (Leg Press)
3
15 reps
RPE 9
6
Chest Press (Machine)
3
8 reps
RPE 9
7
Tricep Pushdown (Cable)
3
15 reps
RPE 9
8
Lateral Raise (Machine)
3
15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
10 reps
RPE 9
2
Lateral Raise (Cable)
3
12 reps
RPE 9
3
Leg Curl
3
12 reps
RPE 9
4
Leg Extension
3
12 reps
RPE 9
5
Calf Raise (Leg Press)
3
15 reps
RPE 9
6
Chest Press (Machine)
3
8 reps
RPE 9
7
Tricep Pushdown (Cable)
3
15 reps
RPE 9
8
Lateral Raise (Machine)
3
15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
10 reps
RPE 9
2
Lateral Raise (Cable)
3
12 reps
RPE 9
3
Leg Curl
3
12 reps
RPE 9
4
Leg Extension
3
12 reps
RPE 9
5
Calf Raise (Leg Press)
3
15 reps
RPE 9
6
Chest Press (Machine)
3
8 reps
RPE 9
7
Tricep Pushdown (Cable)
3
15 reps
RPE 9
8
Lateral Raise (Machine)
3
15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
10 reps
RPE 9
2
Lateral Raise (Cable)
3
12 reps
RPE 9
3
Leg Curl
3
12 reps
RPE 9
4
Leg Extension
3
12 reps
RPE 9
5
Calf Raise (Leg Press)
3
15 reps
RPE 9
6
Chest Press (Machine)
3
8 reps
RPE 9
7
Tricep Pushdown (Cable)
3
15 reps
RPE 9
8
Lateral Raise (Machine)
3
15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
10 reps
RPE 9
2
Lateral Raise (Cable)
3
12 reps
RPE 9
3
Leg Curl
3
12 reps
RPE 9
4
Leg Extension
3
12 reps
RPE 9
5
Calf Raise (Leg Press)
3
15 reps
RPE 9
6
Chest Press (Machine)
3
8 reps
RPE 9
7
Tricep Pushdown (Cable)
3
15 reps
RPE 9
8
Lateral Raise (Machine)
3
15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
10 reps
RPE 9
2
Lateral Raise (Cable)
3
12 reps
RPE 9
3
Leg Curl
3
12 reps
RPE 9
4
Leg Extension
3
12 reps
RPE 9
5
Calf Raise (Leg Press)
3
15 reps
RPE 9
6
Chest Press (Machine)
3
8 reps
RPE 9
7
Tricep Pushdown (Cable)
3
15 reps
RPE 9
8
Lateral Raise (Machine)
3
15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
10 reps
RPE 9
2
Lateral Raise (Cable)
3
12 reps
RPE 9
3
Leg Curl
3
12 reps
RPE 9
4
Leg Extension
3
12 reps
RPE 9
5
Calf Raise (Leg Press)
3
15 reps
RPE 9
6
Chest Press (Machine)
3
8 reps
RPE 9
7
Tricep Pushdown (Cable)
3
15 reps
RPE 9
8
Lateral Raise (Machine)
3
15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
10 reps
RPE 9
2
Lateral Raise (Cable)
3
12 reps
RPE 9
3
Leg Curl
3
12 reps
RPE 9
4
Leg Extension
3
12 reps
RPE 9
5
Calf Raise (Leg Press)
3
15 reps
RPE 9
6
Chest Press (Machine)
3
8 reps
RPE 9
7
Tricep Pushdown (Cable)
3
15 reps
RPE 9
8
Lateral Raise (Machine)
3
15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
10 reps
RPE 9
2
Lateral Raise (Cable)
3
12 reps
RPE 9
3
Leg Curl
3
12 reps
RPE 9
4
Leg Extension
3
12 reps
RPE 9
5
Calf Raise (Leg Press)
3
15 reps
RPE 9
6
Chest Press (Machine)
3
8 reps
RPE 9
7
Tricep Pushdown (Cable)
3
15 reps
RPE 9
8
Lateral Raise (Machine)
3
15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
10 reps
RPE 9
2
Lateral Raise (Cable)
3
12 reps
RPE 9
3
Leg Curl
3
12 reps
RPE 9
4
Leg Extension
3
12 reps
RPE 9
5
Calf Raise (Leg Press)
3
15 reps
RPE 9
6
Chest Press (Machine)
3
8 reps
RPE 9
7
Tricep Pushdown (Cable)
3
15 reps
RPE 9
8
Lateral Raise (Machine)
3
15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bottom Half Pec Deck
3
12 reps
RPE 9
2
Overhead Tricep Extension (Cable)
3
12 reps
RPE 9
3
Bicep Curl (Cable)
3
12 reps
RPE 9
4
Face Pull
3
15 reps
RPE 9
5
Chest Supported Row (Machine)
3
12 reps
RPE 9
6
Leg Curl
3
12 reps
RPE 9
7
Bottom Half Smith Machine Squats
3
8 reps
RPE 8
8
Hip Abductor (Machine)
3
12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bottom Half Pec Deck
3
12 reps
RPE 9
2
Overhead Tricep Extension (Cable)
3
12 reps
RPE 9
3
Bicep Curl (Cable)
3
12 reps
RPE 9
4
Face Pull
3
15 reps
RPE 9
5
Chest Supported Row (Machine)
3
12 reps
RPE 9
6
Leg Curl
3
12 reps
RPE 9
7
Bottom Half Smith Machine Squats
3
8 reps
RPE 8
8
Hip Abductor (Machine)
3
12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bottom Half Pec Deck
3
12 reps
RPE 9
2
Overhead Tricep Extension (Cable)
3
12 reps
RPE 9
3
Bicep Curl (Cable)
3
12 reps
RPE 9
4
Face Pull
3
15 reps
RPE 9
5
Chest Supported Row (Machine)
3
12 reps
RPE 9
6
Leg Curl
3
12 reps
RPE 9
7
Bottom Half Smith Machine Squats
3
8 reps
RPE 8
8
Hip Abductor (Machine)
3
12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bottom Half Pec Deck
3
12 reps
RPE 9
2
Overhead Tricep Extension (Cable)
3
12 reps
RPE 9
3
Bicep Curl (Cable)
3
12 reps
RPE 9
4
Face Pull
3
15 reps
RPE 9
5
Chest Supported Row (Machine)
3
12 reps
RPE 9
6
Leg Curl
3
12 reps
RPE 9
7
Bottom Half Smith Machine Squats
3
8 reps
RPE 8
8
Hip Abductor (Machine)
3
12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bottom Half Pec Deck
3
12 reps
RPE 9
2
Overhead Tricep Extension (Cable)
3
12 reps
RPE 9
3
Bicep Curl (Cable)
3
12 reps
RPE 9
4
Face Pull
3
15 reps
RPE 9
5
Chest Supported Row (Machine)
3
12 reps
RPE 9
6
Leg Curl
3
12 reps
RPE 9
7
Bottom Half Smith Machine Squats
3
8 reps
RPE 8
8
Hip Abductor (Machine)
3
12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bottom Half Pec Deck
3
12 reps
RPE 9
2
Overhead Tricep Extension (Cable)
3
12 reps
RPE 9
3
Bicep Curl (Cable)
3
12 reps
RPE 9
4
Face Pull
3
15 reps
RPE 9
5
Chest Supported Row (Machine)
3
12 reps
RPE 9
6
Leg Curl
3
12 reps
RPE 9
7
Bottom Half Smith Machine Squats
3
8 reps
RPE 8
8
Hip Abductor (Machine)
3
12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bottom Half Pec Deck
3
12 reps
RPE 9
2
Overhead Tricep Extension (Cable)
3
12 reps
RPE 9
3
Bicep Curl (Cable)
3
12 reps
RPE 9
4
Face Pull
3
15 reps
RPE 9
5
Chest Supported Row (Machine)
3
12 reps
RPE 9
6
Leg Curl
3
12 reps
RPE 9
7
Bottom Half Smith Machine Squats
3
8 reps
RPE 8
8
Hip Abductor (Machine)
3
12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bottom Half Pec Deck
3
12 reps
RPE 9
2
Overhead Tricep Extension (Cable)
3
12 reps
RPE 9
3
Bicep Curl (Cable)
3
12 reps
RPE 9
4
Face Pull
3
15 reps
RPE 9
5
Chest Supported Row (Machine)
3
12 reps
RPE 9
6
Leg Curl
3
12 reps
RPE 9
7
Bottom Half Smith Machine Squats
3
8 reps
RPE 8
8
Hip Abductor (Machine)
3
12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bottom Half Pec Deck
3
12 reps
RPE 9
2
Overhead Tricep Extension (Cable)
3
12 reps
RPE 9
3
Bicep Curl (Cable)
3
12 reps
RPE 9
4
Face Pull
3
15 reps
RPE 9
5
Chest Supported Row (Machine)
3
12 reps
RPE 9
6
Leg Curl
3
12 reps
RPE 9
7
Bottom Half Smith Machine Squats
3
8 reps
RPE 8
8
Hip Abductor (Machine)
3
12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bottom Half Pec Deck
3
12 reps
RPE 9
2
Overhead Tricep Extension (Cable)
3
12 reps
RPE 9
3
Bicep Curl (Cable)
3
12 reps
RPE 9
4
Face Pull
3
15 reps
RPE 9
5
Chest Supported Row (Machine)
3
12 reps
RPE 9
6
Leg Curl
3
12 reps
RPE 9
7
Bottom Half Smith Machine Squats
3
8 reps
RPE 8
8
Hip Abductor (Machine)
3
12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
3
12 reps
RPE 9
2
Standing Cable Row
3
12 reps
RPE 9
3
Bottom Half EZ Bar Preacher Curl
3
12 reps
RPE 9
4
Skull Crusher (Barbell)
3
12 reps
RPE 9
5
Smith Machine Bottom Half Standing Calf Raise
3
12 reps
RPE 9
6
Smith Machine Reverse Lunge
3
8 reps
RPE 9
7
Bottom Half Low Incline Smith Machine Press
3
10 reps
RPE 9
8
Abs Crunch (Machine)
3
12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
3
12 reps
RPE 9
2
Standing Cable Row
3
12 reps
RPE 9
3
Bottom Half EZ Bar Preacher Curl
3
12 reps
RPE 9
4
Skull Crusher (Barbell)
3
12 reps
RPE 9
5
Smith Machine Bottom Half Standing Calf Raise
3
12 reps
RPE 9
6
Smith Machine Reverse Lunge
3
8 reps
RPE 9
7
Bottom Half Low Incline Smith Machine Press
3
10 reps
RPE 9
8
Abs Crunch (Machine)
3
12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
3
12 reps
RPE 9
2
Standing Cable Row
3
12 reps
RPE 9
3
Bottom Half EZ Bar Preacher Curl
3
12 reps
RPE 9
4
Skull Crusher (Barbell)
3
12 reps
RPE 9
5
Smith Machine Bottom Half Standing Calf Raise
3
12 reps
RPE 9
6
Smith Machine Reverse Lunge
3
8 reps
RPE 9
7
Bottom Half Low Incline Smith Machine Press
3
10 reps
RPE 9
8
Abs Crunch (Machine)
3
12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
3
12 reps
RPE 9
2
Standing Cable Row
3
12 reps
RPE 9
3
Bottom Half EZ Bar Preacher Curl
3
12 reps
RPE 9
4
Skull Crusher (Barbell)
3
12 reps
RPE 9
5
Smith Machine Bottom Half Standing Calf Raise
3
12 reps
RPE 9
6
Smith Machine Reverse Lunge
3
8 reps
RPE 9
7
Bottom Half Low Incline Smith Machine Press
3
10 reps
RPE 9
8
Abs Crunch (Machine)
3
12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
3
12 reps
RPE 9
2
Standing Cable Row
3
12 reps
RPE 9
3
Bottom Half EZ Bar Preacher Curl
3
12 reps
RPE 9
4
Skull Crusher (Barbell)
3
12 reps
RPE 9
5
Smith Machine Bottom Half Standing Calf Raise
3
12 reps
RPE 9
6
Smith Machine Reverse Lunge
3
8 reps
RPE 9
7
Bottom Half Low Incline Smith Machine Press
3
10 reps
RPE 9
8
Abs Crunch (Machine)
3
12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
3
12 reps
RPE 9
2
Standing Cable Row
3
12 reps
RPE 9
3
Bottom Half EZ Bar Preacher Curl
3
12 reps
RPE 9
4
Skull Crusher (Barbell)
3
12 reps
RPE 9
5
Smith Machine Bottom Half Standing Calf Raise
3
12 reps
RPE 9
6
Smith Machine Reverse Lunge
3
8 reps
RPE 9
7
Bottom Half Low Incline Smith Machine Press
3
10 reps
RPE 9
8
Abs Crunch (Machine)
3
12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
3
12 reps
RPE 9
2
Standing Cable Row
3
12 reps
RPE 9
3
Bottom Half EZ Bar Preacher Curl
3
12 reps
RPE 9
4
Skull Crusher (Barbell)
3
12 reps
RPE 9
5
Smith Machine Bottom Half Standing Calf Raise
3
12 reps
RPE 9
6
Smith Machine Reverse Lunge
3
8 reps
RPE 9
7
Bottom Half Low Incline Smith Machine Press
3
10 reps
RPE 9
8
Abs Crunch (Machine)
3
12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
3
12 reps
RPE 9
2
Standing Cable Row
3
12 reps
RPE 9
3
Bottom Half EZ Bar Preacher Curl
3
12 reps
RPE 9
4
Skull Crusher (Barbell)
3
12 reps
RPE 9
5
Smith Machine Bottom Half Standing Calf Raise
3
12 reps
RPE 9
6
Smith Machine Reverse Lunge
3
8 reps
RPE 9
7
Bottom Half Low Incline Smith Machine Press
3
10 reps
RPE 9
8
Abs Crunch (Machine)
3
12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
3
12 reps
RPE 9
2
Standing Cable Row
3
12 reps
RPE 9
3
Bottom Half EZ Bar Preacher Curl
3
12 reps
RPE 9
4
Skull Crusher (Barbell)
3
12 reps
RPE 9
5
Smith Machine Bottom Half Standing Calf Raise
3
12 reps
RPE 9
6
Smith Machine Reverse Lunge
3
8 reps
RPE 9
7
Bottom Half Low Incline Smith Machine Press
3
10 reps
RPE 9
8
Abs Crunch (Machine)
3
12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
3
12 reps
RPE 9
2
Standing Cable Row
3
12 reps
RPE 9
3
Bottom Half EZ Bar Preacher Curl
3
12 reps
RPE 9
4
Skull Crusher (Barbell)
3
12 reps
RPE 9
5
Smith Machine Bottom Half Standing Calf Raise
3
12 reps
RPE 9
6
Smith Machine Reverse Lunge
3
8 reps
RPE 9
7
Bottom Half Low Incline Smith Machine Press
3
10 reps
RPE 9
8
Abs Crunch (Machine)
3
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
3
12 reps
RPE 9
2
Bicep Curl (Cable)
3
12 reps
RPE 9
3
Machine RDL
3
12 reps
RPE 9
4
Shoulder Press (Machine)
3
12 reps
RPE 9
5
Pec Deck (Machine)
3
12 reps
RPE 9
6
Bench Press (Dumbbell)
3
12 reps
RPE 9
7
Leg Press
3
10 reps
RPE 9
8
Hip Adductor (Machine)
3
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
3
12 reps
RPE 9
2
Bicep Curl (Cable)
3
12 reps
RPE 9
3
Machine RDL
3
12 reps
RPE 9
4
Shoulder Press (Machine)
3
12 reps
RPE 9
5
Pec Deck (Machine)
3
12 reps
RPE 9
6
Bench Press (Dumbbell)
3
12 reps
RPE 9
7
Leg Press
3
10 reps
RPE 9
8
Hip Adductor (Machine)
3
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
3
12 reps
RPE 9
2
Bicep Curl (Cable)
3
12 reps
RPE 9
3
Machine RDL
3
12 reps
RPE 9
4
Shoulder Press (Machine)
3
12 reps
RPE 9
5
Pec Deck (Machine)
3
12 reps
RPE 9
6
Bench Press (Dumbbell)
3
12 reps
RPE 9
7
Leg Press
3
10 reps
RPE 9
8
Hip Adductor (Machine)
3
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
3
12 reps
RPE 9
2
Bicep Curl (Cable)
3
12 reps
RPE 9
3
Machine RDL
3
12 reps
RPE 9
4
Shoulder Press (Machine)
3
12 reps
RPE 9
5
Pec Deck (Machine)
3
12 reps
RPE 9
6
Bench Press (Dumbbell)
3
12 reps
RPE 9
7
Leg Press
3
10 reps
RPE 9
8
Hip Adductor (Machine)
3
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
3
12 reps
RPE 9
2
Bicep Curl (Cable)
3
12 reps
RPE 9
3
Machine RDL
3
12 reps
RPE 9
4
Shoulder Press (Machine)
3
12 reps
RPE 9
5
Pec Deck (Machine)
3
12 reps
RPE 9
6
Bench Press (Dumbbell)
3
12 reps
RPE 9
7
Leg Press
3
10 reps
RPE 9
8
Hip Adductor (Machine)
3
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
3
12 reps
RPE 9
2
Bicep Curl (Cable)
3
12 reps
RPE 9
3
Machine RDL
3
12 reps
RPE 9
4
Shoulder Press (Machine)
3
12 reps
RPE 9
5
Pec Deck (Machine)
3
12 reps
RPE 9
6
Bench Press (Dumbbell)
3
12 reps
RPE 9
7
Leg Press
3
10 reps
RPE 9
8
Hip Adductor (Machine)
3
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
3
12 reps
RPE 9
2
Bicep Curl (Cable)
3
12 reps
RPE 9
3
Machine RDL
3
12 reps
RPE 9
4
Shoulder Press (Machine)
3
12 reps
RPE 9
5
Pec Deck (Machine)
3
12 reps
RPE 9
6
Bench Press (Dumbbell)
3
12 reps
RPE 9
7
Leg Press
3
10 reps
RPE 9
8
Hip Adductor (Machine)
3
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
3
12 reps
RPE 9
2
Bicep Curl (Cable)
3
12 reps
RPE 9
3
Machine RDL
3
12 reps
RPE 9
4
Shoulder Press (Machine)
3
12 reps
RPE 9
5
Pec Deck (Machine)
3
12 reps
RPE 9
6
Bench Press (Dumbbell)
3
12 reps
RPE 9
7
Leg Press
3
10 reps
RPE 9
8
Hip Adductor (Machine)
3
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
3
12 reps
RPE 9
2
Bicep Curl (Cable)
3
12 reps
RPE 9
3
Machine RDL
3
12 reps
RPE 9
4
Shoulder Press (Machine)
3
12 reps
RPE 9
5
Pec Deck (Machine)
3
12 reps
RPE 9
6
Bench Press (Dumbbell)
3
12 reps
RPE 9
7
Leg Press
3
10 reps
RPE 9
8
Hip Adductor (Machine)
3
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
3
12 reps
RPE 9
2
Bicep Curl (Cable)
3
12 reps
RPE 9
3
Machine RDL
3
12 reps
RPE 9
4
Shoulder Press (Machine)
3
12 reps
RPE 9
5
Pec Deck (Machine)
3
12 reps
RPE 9
6
Bench Press (Dumbbell)
3
12 reps
RPE 9
7
Leg Press
3
10 reps
RPE 9
8
Hip Adductor (Machine)
3
12 reps
RPE 9
Week 1
1 / 10 Weeks
Day 1
1
Wide Grip Lat Pulldown
3 Sets
10 Reps
@9
2
Lateral Raise (Cable)
3 Sets
12 Reps
@9
3
Leg Curl
3 Sets
12 Reps
@9
4
Leg Extension
3 Sets
12 Reps
@9
5
Calf Raise (Leg Press)
3 Sets
15 Reps
@9
6
Chest Press (Machine)
3 Sets
8 Reps
@9
7
Tricep Pushdown (Cable)
3 Sets
15 Reps
@9
8
Lateral Raise (Machine)
3 Sets
15 Reps
@9
Day 2
1
Bottom Half Pec Deck
3 Sets
12 Reps
@9
2
Overhead Tricep Extension (Cable)
3 Sets
12 Reps
@9
3
Bicep Curl (Cable)
3 Sets
12 Reps
@9
4
Face Pull
3 Sets
15 Reps
@9
5
Chest Supported Row (Machine)
3 Sets
12 Reps
@9
6
Leg Curl
3 Sets
12 Reps
@9
7
Bottom Half Smith Machine Squats
3 Sets
8 Reps
@8
8
Hip Abductor (Machine)
3 Sets
12 Reps
@9
Day 3
1
Lateral Raise (Cable)
3 Sets
12 Reps
@9
2
Standing Cable Row
3 Sets
12 Reps
@9
3
Bottom Half EZ Bar Preacher Curl
3 Sets
12 Reps
@9
4
Skull Crusher (Barbell)
3 Sets
12 Reps
@9
5
Smith Machine Bottom Half Standing Calf Raise
3 Sets
12 Reps
@9
6
Smith Machine Reverse Lunge
3 Sets
8 Reps
@9
7
Bottom Half Low Incline Smith Machine Press
3 Sets
10 Reps
@9
8
Abs Crunch (Machine)
3 Sets
12 Reps
@9
Day 4
1
Lat Pulldown (Neutral Grip)
3 Sets
12 Reps
@9
2
Bicep Curl (Cable)
3 Sets
12 Reps
@9
3
Machine RDL
3 Sets
12 Reps
@9
4
Shoulder Press (Machine)
3 Sets
12 Reps
@9
5
Pec Deck (Machine)
3 Sets
12 Reps
@9
6
Bench Press (Dumbbell)
3 Sets
12 Reps
@9
7
Leg Press
3 Sets
10 Reps
@9
8
Hip Adductor (Machine)
3 Sets
12 Reps
@9