Program Description
A intermediate-friendly program to help build strength and endurance to pursue personal goals and hit new PR's
Program Overview
- LevelIntermediate, Novice
- GoalBodybuilding, Powerbuilding, Powerlifting
- EquipmentFull Gym
- Program Length4 weeks
- Time Per Workout120 minutes
- CreatedSep 19, 2024 05:11
- Last EditedJun 18, 2025 10:30

Summary
Transform your physique in just 4 weeks with the Body Fortress program, designed for dedicated lifters ready to push their limits. This 4-day split focuses on building strength and muscle through targeted push and pull workouts, incorporating a variety of exercises like the Bench Press, Lat Pulldown, and Shoulder Press. Each session emphasizes proper technique and progressive intensity, ensuring you maximize gains while minimizing injury risk. Equip yourself with the full gym setup and get ready to elevate your training to new heights!
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
10 reps
8 reps
5 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 9
2
JM Press (Smith Machine)
1
1
2
10 reps
10 reps
5 reps
RPE 6
RPE 7
RPE 8
3
Shoulder Press (Machine)
1
1
1
1
10 reps
10 reps
8 reps
6 reps
RPE 6.5
RPE 7.5
RPE 8.5
RPE 9
4
Overhead Press (Barbell)
1
1
1
1
8 reps
5 reps
5 reps
3 reps
RPE 6.5
RPE 7
RPE 8
RPE 9
5
Pec Fly (Dumbbell)
2
2
10 reps
10 reps
RPE 7.5
RPE 8.5
6
Cardio
1
30 mins
RPE 6.5
7
Abs Crunch (Machine)
3
100 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
1
10 reps
8 reps
5 reps
3 reps
RPE 7
RPE 7.5
RPE 8
RPE 9
2
Chest Press (Machine)
1
1
1
1
10 reps
8 reps
5 reps
3 reps
RPE 7
RPE 7.5
RPE 8
RPE 9
3
Lateral Raise (Cable)
4
10 reps
RPE 7
4
Overhead Press (Machine)
1
1
1
1
10 reps
8 reps
5 reps
3 reps
RPE 7
RPE 7.5
RPE 8
RPE 9
5
Cardio
1
30 mins
RPE 7
6
Leg Raise (Captain's Chair)
3
30 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
10 reps
8 reps
5 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 9
2
JM Press (Smith Machine)
1
1
2
10 reps
10 reps
5 reps
RPE 6
RPE 7
RPE 8
3
Shoulder Press (Machine)
1
1
1
1
10 reps
10 reps
8 reps
6 reps
RPE 6.5
RPE 7.5
RPE 8.5
RPE 9
4
Overhead Press (Barbell)
1
1
1
1
8 reps
5 reps
5 reps
3 reps
RPE 6.5
RPE 7
RPE 8
RPE 9
5
Pec Fly (Dumbbell)
2
2
10 reps
10 reps
RPE 7.5
RPE 8.5
6
Cardio
1
30 mins
RPE 6.5
7
Abs Crunch (Machine)
3
100 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
1
10 reps
8 reps
5 reps
3 reps
RPE 7
RPE 7.5
RPE 8
RPE 9
2
Chest Press (Machine)
1
1
1
1
10 reps
8 reps
5 reps
3 reps
RPE 7
RPE 7.5
RPE 8
RPE 9
3
Lateral Raise (Cable)
4
10 reps
RPE 7
4
Overhead Press (Machine)
1
1
1
1
10 reps
8 reps
5 reps
3 reps
RPE 7
RPE 7.5
RPE 8
RPE 9
5
Cardio
1
30 mins
RPE 7
6
Leg Raise (Captain's Chair)
3
30 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
1
1
1
10 reps
8 reps
6 reps
RPE 7
RPE 8
RPE 9
2
Lat Pulldown
1
1
1
10 reps
8 reps
6 reps
RPE 7
RPE 8
RPE 9
3
Lat Pulldown (Close Grip)
1
1
1
10 reps
8 reps
6 reps
RPE 7
RPE 8
RPE 9
4
Seated Row (Cable)
1
1
1
10 reps
8 reps
6 reps
RPE 7
RPE 8
RPE 9
5
High Row
1
1
1
10 reps
10 reps
8 reps
RPE 6.5
RPE 7.5
RPE 8
6
Cardio
1
30 mins
RPE 6.5
7
Abs Crunch (Machine)
3
100 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
1
1
1
1
10 reps
8 reps
6 reps
6 reps
RPE 7
RPE 7.5
RPE 8
RPE 8.5
2
Rear Delt Fly (Dumbbell)
4
10 reps
RPE 8
3
Face Pull
1
1
1
1
10 reps
10 reps
10 reps
8 reps
RPE 7
RPE 7.5
RPE 8
RPE 8.5
4
High Row
1
1
1
1
10 reps
10 reps
10 reps
10 reps
RPE 6
RPE 7
RPE 8
RPE 8.5
5
Cardio
1
30 mins
RPE 7
6
Leg Raise (Captain's Chair)
3
30 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
1
1
1
10 reps
8 reps
6 reps
RPE 7
RPE 8
RPE 9
2
Lat Pulldown
1
1
1
10 reps
8 reps
6 reps
RPE 7
RPE 8
RPE 9
3
Lat Pulldown (Close Grip)
1
1
1
10 reps
8 reps
6 reps
RPE 7
RPE 8
RPE 9
4
Seated Row (Cable)
1
1
1
10 reps
8 reps
6 reps
RPE 7
RPE 8
RPE 9
5
High Row
1
1
1
10 reps
10 reps
8 reps
RPE 6.5
RPE 7.5
RPE 8
6
Cardio
1
30 mins
RPE 6.5
7
Abs Crunch (Machine)
3
100 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
1
1
1
1
10 reps
8 reps
6 reps
6 reps
RPE 7
RPE 7.5
RPE 8
RPE 8.5
2
Rear Delt Fly (Dumbbell)
4
10 reps
RPE 8
3
Face Pull
1
1
1
1
10 reps
10 reps
10 reps
8 reps
RPE 7
RPE 7.5
RPE 8
RPE 8.5
4
High Row
1
1
1
1
10 reps
10 reps
10 reps
10 reps
RPE 6
RPE 7
RPE 8
RPE 8.5
5
Cardio
1
30 mins
RPE 7
6
Leg Raise (Captain's Chair)
3
30 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
2
1
10 reps
8 reps
RPE 7
RPE 8
2
Bicep Curl (Cable)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 8.5
3
Skull Crusher (Barbell)
3
10 reps
RPE 8
4
V-Handle Tricep Pushdown (Cable)
2
1
10 reps
10 reps
RPE 8
RPE 9.5
5
Cardio
1
30 mins
RPE 7
6
Abs Crunch (Machine)
3
100 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Dumbbell Curl
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
2
Bicep Curl (Barbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
3
Dip (Assisted)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 8.5
RPE 9
4
Tricep Extension (Machine)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 7.5
RPE 8
5
Cardio
1
30 mins
RPE 7
6
Leg Raise (Captain's Chair)
3
30 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
2
1
10 reps
8 reps
RPE 7
RPE 8
2
Bicep Curl (Cable)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 8.5
3
Skull Crusher (Barbell)
3
10 reps
RPE 8
4
V-Handle Tricep Pushdown (Cable)
2
1
10 reps
10 reps
RPE 8
RPE 9.5
5
Cardio
1
30 mins
RPE 7
6
Abs Crunch (Machine)
3
100 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Dumbbell Curl
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
2
Bicep Curl (Barbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
3
Dip (Assisted)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 8.5
RPE 9
4
Tricep Extension (Machine)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 7.5
RPE 8
5
Cardio
1
30 mins
RPE 7
6
Leg Raise (Captain's Chair)
3
30 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
1
1
10 reps
10 reps
8 reps
5 reps
RPE 7
RPE 7.5
RPE 8
RPE 9
2
Leg Extension
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
3
Leg Curl
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
4
Standing Calf Raise
3
10 reps
RPE 8
5
Cardio
1
30 mins
RPE 7
6
Abs Crunch (Machine)
3
100 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
1
1
1
8 reps
5 reps
3 reps
RPE 7.5
RPE 8
RPE 9
2
Leg Extension
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
3
Lying Leg Curl
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
4
Seated Calf Raise
3
10 reps
RPE 8
5
Cardio
1
30 mins
RPE 7
6
Leg Raise (Captain's Chair)
3
30 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
1
1
10 reps
10 reps
8 reps
5 reps
RPE 7
RPE 7.5
RPE 8
RPE 9
2
Leg Extension
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
3
Leg Curl
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
4
Standing Calf Raise
3
10 reps
RPE 8
5
Cardio
1
30 mins
RPE 7
6
Abs Crunch (Machine)
3
100 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
1
1
1
8 reps
5 reps
3 reps
RPE 7.5
RPE 8
RPE 9
2
Leg Extension
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
3
Lying Leg Curl
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
4
Seated Calf Raise
3
10 reps
RPE 8
5
Cardio
1
30 mins
RPE 7
6
Leg Raise (Captain's Chair)
3
30 reps
RPE 8
Week 1
1 / 4 Weeks
Day 1
1
Bench Press (Barbell)1 Set
1 Set
1 Set
1 Set
10 Reps
8 Reps
5 Reps
3 Reps
@6
@7
@8
@9
2
JM Press (Smith Machine)1 Set
1 Set
2 Sets
10 Reps
10 Reps
5 Reps
@6
@7
@8
3
Shoulder Press (Machine)1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
8 Reps
6 Reps
@6.5
@7.5
@8.5
@9
4
Overhead Press (Barbell)1 Set
1 Set
1 Set
1 Set
8 Reps
5 Reps
5 Reps
3 Reps
@6.5
@7
@8
@9
5
Pec Fly (Dumbbell)2 Sets
2 Sets
10 Reps
10 Reps
@7.5
@8.5
6
Cardio1 Set
30 mins
@6.5
7
Abs Crunch (Machine)3 Sets
100 Reps
@7
Day 2
1
Wide Grip Lat Pulldown1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
@7
@8
@9
2
Lat Pulldown1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
@7
@8
@9
3
Lat Pulldown (Close Grip)1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
@7
@8
@9
4
Seated Row (Cable)1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
@7
@8
@9
5
High Row1 Set
1 Set
1 Set
10 Reps
10 Reps
8 Reps
@6.5
@7.5
@8
6
Cardio1 Set
30 mins
@6.5
7
Abs Crunch (Machine)3 Sets
100 Reps
@7
Day 3
1
Incline Curl (Dumbbell)2 Sets
1 Set
10 Reps
8 Reps
@7
@8
2
Bicep Curl (Cable)1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@7
@8
@8.5
3
Skull Crusher (Barbell)3 Sets
10 Reps
@8
4
V-Handle Tricep Pushdown (Cable)2 Sets
1 Set
10 Reps
10 Reps
@8
@9.5
5
Cardio1 Set
30 mins
@7
6
Abs Crunch (Machine)3 Sets
100 Reps
@7
Day 4
1
Hack Squat1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
8 Reps
5 Reps
@7
@7.5
@8
@9
2
Leg Extension1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@7
@8
@9
3
Leg Curl1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@7
@8
@9
4
Standing Calf Raise3 Sets
10 Reps
@8
5
Cardio1 Set
30 mins
@7
6
Abs Crunch (Machine)3 Sets
100 Reps
@7