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PHAT 4 day

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Program Description

4 day version of PHAT combining both upper hypertrophy days into 1

Program Overview

  • Level
    Intermediate, Novice
  • Goal
    Bodybuilding, Powerlifting, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    18 weeks
  • Time Per Workout
    80 minutes
  • Created
    Sep 14, 2025 11:23
  • Last Edited
    Sep 14, 2025 12:02
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
14.3%
Hamstrings
10.5%
Triceps
10.3%
Upper Back
9.9%
Glutes
8.2%
Lats
7.1%
Biceps
7%
Front Delts
6.7%
Chest
5.7%
Middle Delts
5.6%
Calves
5.6%
Abs
3.2%
Adductors
1.7%
Rear Delts
1.4%
Lower Back
1.2%
Forearms
1%
Abductors
0.4%
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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
WEEK 13
WEEK 14
WEEK 15
WEEK 16
WEEK 17
WEEK 18
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-5 reps
77.5%
2
Pull-Up (Assisted)
2
6-10 reps
-
3
T-Bar Row
2
6-10 reps
-
4
Dip (Assisted)
2
6-10 reps
-
5
Pendlay Row
3
3-5 reps
-
6
Shoulder Press (Machine)
3
6-10 reps
-
7
Preacher Curl (EZ Bar)
3
6-10 reps
-
8
Tricep Extension (Machine)
3
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-5 reps
77.5%
2
Pull-Up (Assisted)
2
6-10 reps
-
3
T-Bar Row
2
6-10 reps
-
4
Dip (Assisted)
2
6-10 reps
-
5
Pendlay Row
3
3-5 reps
-
6
Shoulder Press (Machine)
3
6-10 reps
-
7
Preacher Curl (EZ Bar)
3
6-10 reps
-
8
Tricep Extension (Machine)
3
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-5 reps
77.5%
2
Pull-Up (Assisted)
2
6-10 reps
-
3
T-Bar Row
2
6-10 reps
-
4
Dip (Assisted)
2
6-10 reps
-
5
Pendlay Row
3
3-5 reps
-
6
Shoulder Press (Machine)
3
6-10 reps
-
7
Preacher Curl (EZ Bar)
3
6-10 reps
-
8
Tricep Extension (Machine)
3
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-5 reps
77.5%
2
Pull-Up (Assisted)
2
6-10 reps
-
3
T-Bar Row
2
6-10 reps
-
4
Dip (Assisted)
2
6-10 reps
-
5
Pendlay Row
3
3-5 reps
-
6
Shoulder Press (Machine)
3
6-10 reps
-
7
Preacher Curl (EZ Bar)
3
6-10 reps
-
8
Tricep Extension (Machine)
3
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-5 reps
77.5%
2
Pull-Up (Assisted)
2
6-10 reps
-
3
T-Bar Row
2
6-10 reps
-
4
Dip (Assisted)
2
6-10 reps
-
5
Pendlay Row
3
3-5 reps
-
6
Shoulder Press (Machine)
3
6-10 reps
-
7
Preacher Curl (EZ Bar)
3
6-10 reps
-
8
Tricep Extension (Machine)
3
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-5 reps
77.5%
2
Pull-Up (Assisted)
2
6-10 reps
-
3
T-Bar Row
2
6-10 reps
-
4
Dip (Assisted)
2
6-10 reps
-
5
Pendlay Row
3
3-5 reps
-
6
Shoulder Press (Machine)
3
6-10 reps
-
7
Preacher Curl (EZ Bar)
3
6-10 reps
-
8
Tricep Extension (Machine)
3
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-5 reps
77.5%
2
Pull-Up (Assisted)
2
6-10 reps
-
3
T-Bar Row
2
6-10 reps
-
4
Dip (Assisted)
2
6-10 reps
-
5
Pendlay Row
3
3-5 reps
-
6
Shoulder Press (Machine)
3
6-10 reps
-
7
Preacher Curl (EZ Bar)
3
6-10 reps
-
8
Tricep Extension (Machine)
3
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-5 reps
77.5%
2
Pull-Up (Assisted)
2
6-10 reps
-
3
T-Bar Row
2
6-10 reps
-
4
Dip (Assisted)
2
6-10 reps
-
5
Pendlay Row
3
3-5 reps
-
6
Shoulder Press (Machine)
3
6-10 reps
-
7
Preacher Curl (EZ Bar)
3
6-10 reps
-
8
Tricep Extension (Machine)
3
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-5 reps
77.5%
2
Pull-Up (Assisted)
2
6-10 reps
-
3
T-Bar Row
2
6-10 reps
-
4
Dip (Assisted)
2
6-10 reps
-
5
Pendlay Row
3
3-5 reps
-
6
Shoulder Press (Machine)
3
6-10 reps
-
7
Preacher Curl (EZ Bar)
3
6-10 reps
-
8
Tricep Extension (Machine)
3
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-5 reps
77.5%
2
Pull-Up (Assisted)
2
6-10 reps
-
3
T-Bar Row
2
6-10 reps
-
4
Dip (Assisted)
2
6-10 reps
-
5
Pendlay Row
3
3-5 reps
-
6
Shoulder Press (Machine)
3
6-10 reps
-
7
Preacher Curl (EZ Bar)
3
6-10 reps
-
8
Tricep Extension (Machine)
3
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-5 reps
77.5%
2
Pull-Up (Assisted)
2
6-10 reps
-
3
T-Bar Row
2
6-10 reps
-
4
Dip (Assisted)
2
6-10 reps
-
5
Pendlay Row
3
3-5 reps
-
6
Shoulder Press (Machine)
3
6-10 reps
-
7
Preacher Curl (EZ Bar)
3
6-10 reps
-
8
Tricep Extension (Machine)
3
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-5 reps
77.5%
2
Pull-Up (Assisted)
2
6-10 reps
-
3
T-Bar Row
2
6-10 reps
-
4
Dip (Assisted)
2
6-10 reps
-
5
Pendlay Row
3
3-5 reps
-
6
Shoulder Press (Machine)
3
6-10 reps
-
7
Preacher Curl (EZ Bar)
3
6-10 reps
-
8
Tricep Extension (Machine)
3
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-5 reps
77.5%
2
Pull-Up (Assisted)
2
6-10 reps
-
3
T-Bar Row
2
6-10 reps
-
4
Dip (Assisted)
2
6-10 reps
-
5
Pendlay Row
3
3-5 reps
-
6
Shoulder Press (Machine)
3
6-10 reps
-
7
Preacher Curl (EZ Bar)
3
6-10 reps
-
8
Tricep Extension (Machine)
3
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-5 reps
77.5%
2
Pull-Up (Assisted)
2
6-10 reps
-
3
T-Bar Row
2
6-10 reps
-
4
Dip (Assisted)
2
6-10 reps
-
5
Pendlay Row
3
3-5 reps
-
6
Shoulder Press (Machine)
3
6-10 reps
-
7
Preacher Curl (EZ Bar)
3
6-10 reps
-
8
Tricep Extension (Machine)
3
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-5 reps
77.5%
2
Pull-Up (Assisted)
2
6-10 reps
-
3
T-Bar Row
2
6-10 reps
-
4
Dip (Assisted)
2
6-10 reps
-
5
Pendlay Row
3
3-5 reps
-
6
Shoulder Press (Machine)
3
6-10 reps
-
7
Preacher Curl (EZ Bar)
3
6-10 reps
-
8
Tricep Extension (Machine)
3
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-5 reps
77.5%
2
Pull-Up (Assisted)
2
6-10 reps
-
3
T-Bar Row
2
6-10 reps
-
4
Dip (Assisted)
2
6-10 reps
-
5
Pendlay Row
3
3-5 reps
-
6
Shoulder Press (Machine)
3
6-10 reps
-
7
Preacher Curl (EZ Bar)
3
6-10 reps
-
8
Tricep Extension (Machine)
3
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-5 reps
77.5%
2
Pull-Up (Assisted)
2
6-10 reps
-
3
T-Bar Row
2
6-10 reps
-
4
Dip (Assisted)
2
6-10 reps
-
5
Pendlay Row
3
3-5 reps
-
6
Shoulder Press (Machine)
3
6-10 reps
-
7
Preacher Curl (EZ Bar)
3
6-10 reps
-
8
Tricep Extension (Machine)
3
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-5 reps
77.5%
2
Pull-Up (Assisted)
2
6-10 reps
-
3
T-Bar Row
2
6-10 reps
-
4
Dip (Assisted)
2
6-10 reps
-
5
Pendlay Row
3
3-5 reps
-
6
Shoulder Press (Machine)
3
6-10 reps
-
7
Preacher Curl (EZ Bar)
3
6-10 reps
-
8
Tricep Extension (Machine)
3
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-5 reps
77.5%
2
Hack Squat
2
6-10 reps
-
3
Leg Extension
2
6-10 reps
-
4
Pendulum Squat
3
5-8 reps
-
5
Leg Curl
2
6-10 reps
-
6
Calf Raise (Leg Press)
3
6-10 reps
-
7
Seated Calf Raise
2
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-5 reps
77.5%
2
Hack Squat
2
6-10 reps
-
3
Leg Extension
2
6-10 reps
-
4
Pendulum Squat
3
5-8 reps
-
5
Leg Curl
2
6-10 reps
-
6
Calf Raise (Leg Press)
3
6-10 reps
-
7
Seated Calf Raise
2
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-5 reps
77.5%
2
Hack Squat
2
6-10 reps
-
3
Leg Extension
2
6-10 reps
-
4
Pendulum Squat
3
5-8 reps
-
5
Leg Curl
2
6-10 reps
-
6
Calf Raise (Leg Press)
3
6-10 reps
-
7
Seated Calf Raise
2
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-5 reps
77.5%
2
Hack Squat
2
6-10 reps
-
3
Leg Extension
2
6-10 reps
-
4
Pendulum Squat
3
5-8 reps
-
5
Leg Curl
2
6-10 reps
-
6
Calf Raise (Leg Press)
3
6-10 reps
-
7
Seated Calf Raise
2
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-5 reps
77.5%
2
Hack Squat
2
6-10 reps
-
3
Leg Extension
2
6-10 reps
-
4
Pendulum Squat
3
5-8 reps
-
5
Leg Curl
2
6-10 reps
-
6
Calf Raise (Leg Press)
3
6-10 reps
-
7
Seated Calf Raise
2
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-5 reps
77.5%
2
Hack Squat
2
6-10 reps
-
3
Leg Extension
2
6-10 reps
-
4
Pendulum Squat
3
5-8 reps
-
5
Leg Curl
2
6-10 reps
-
6
Calf Raise (Leg Press)
3
6-10 reps
-
7
Seated Calf Raise
2
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-5 reps
77.5%
2
Hack Squat
2
6-10 reps
-
3
Leg Extension
2
6-10 reps
-
4
Pendulum Squat
3
5-8 reps
-
5
Leg Curl
2
6-10 reps
-
6
Calf Raise (Leg Press)
3
6-10 reps
-
7
Seated Calf Raise
2
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-5 reps
77.5%
2
Hack Squat
2
6-10 reps
-
3
Leg Extension
2
6-10 reps
-
4
Pendulum Squat
3
5-8 reps
-
5
Leg Curl
2
6-10 reps
-
6
Calf Raise (Leg Press)
3
6-10 reps
-
7
Seated Calf Raise
2
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-5 reps
77.5%
2
Hack Squat
2
6-10 reps
-
3
Leg Extension
2
6-10 reps
-
4
Pendulum Squat
3
5-8 reps
-
5
Leg Curl
2
6-10 reps
-
6
Calf Raise (Leg Press)
3
6-10 reps
-
7
Seated Calf Raise
2
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-5 reps
77.5%
2
Hack Squat
2
6-10 reps
-
3
Leg Extension
2
6-10 reps
-
4
Pendulum Squat
3
5-8 reps
-
5
Leg Curl
2
6-10 reps
-
6
Calf Raise (Leg Press)
3
6-10 reps
-
7
Seated Calf Raise
2
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-5 reps
77.5%
2
Hack Squat
2
6-10 reps
-
3
Leg Extension
2
6-10 reps
-
4
Pendulum Squat
3
5-8 reps
-
5
Leg Curl
2
6-10 reps
-
6
Calf Raise (Leg Press)
3
6-10 reps
-
7
Seated Calf Raise
2
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-5 reps
77.5%
2
Hack Squat
2
6-10 reps
-
3
Leg Extension
2
6-10 reps
-
4
Pendulum Squat
3
5-8 reps
-
5
Leg Curl
2
6-10 reps
-
6
Calf Raise (Leg Press)
3
6-10 reps
-
7
Seated Calf Raise
2
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-5 reps
77.5%
2
Hack Squat
2
6-10 reps
-
3
Leg Extension
2
6-10 reps
-
4
Pendulum Squat
3
5-8 reps
-
5
Leg Curl
2
6-10 reps
-
6
Calf Raise (Leg Press)
3
6-10 reps
-
7
Seated Calf Raise
2
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-5 reps
77.5%
2
Hack Squat
2
6-10 reps
-
3
Leg Extension
2
6-10 reps
-
4
Pendulum Squat
3
5-8 reps
-
5
Leg Curl
2
6-10 reps
-
6
Calf Raise (Leg Press)
3
6-10 reps
-
7
Seated Calf Raise
2
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-5 reps
77.5%
2
Hack Squat
2
6-10 reps
-
3
Leg Extension
2
6-10 reps
-
4
Pendulum Squat
3
5-8 reps
-
5
Leg Curl
2
6-10 reps
-
6
Calf Raise (Leg Press)
3
6-10 reps
-
7
Seated Calf Raise
2
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-5 reps
77.5%
2
Hack Squat
2
6-10 reps
-
3
Leg Extension
2
6-10 reps
-
4
Pendulum Squat
3
5-8 reps
-
5
Leg Curl
2
6-10 reps
-
6
Calf Raise (Leg Press)
3
6-10 reps
-
7
Seated Calf Raise
2
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-5 reps
77.5%
2
Hack Squat
2
6-10 reps
-
3
Leg Extension
2
6-10 reps
-
4
Pendulum Squat
3
5-8 reps
-
5
Leg Curl
2
6-10 reps
-
6
Calf Raise (Leg Press)
3
6-10 reps
-
7
Seated Calf Raise
2
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-5 reps
77.5%
2
Hack Squat
2
6-10 reps
-
3
Leg Extension
2
6-10 reps
-
4
Pendulum Squat
3
5-8 reps
-
5
Leg Curl
2
6-10 reps
-
6
Calf Raise (Leg Press)
3
6-10 reps
-
7
Seated Calf Raise
2
6-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pendlay Row
4
6-8 reps
-
2
Seated Row (Cable)
2
8-12 reps
-
3
Lat Pulldown
2
15-20 reps
-
4
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
5
Face Pull
2
15-20 reps
-
6
Lateral Raise (Dumbbell)
3
12-20 reps
-
7
Incline Bench Press (Dumbbell)
3
8-12 reps
-
8
Chest Fly (Machine)
2
15-20 reps
-
9
Preacher Curl (EZ Bar)
3
8-12 reps
-
10
Hammer Curl (Dumbbell)
2
15-20 reps
-
11
Tricep Extension (Machine)
3
8-12 reps
-
12
Tricep Pushdown (Cable)
2
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pendlay Row
4
6-8 reps
-
2
Seated Row (Cable)
2
8-12 reps
-
3
Lat Pulldown
2
15-20 reps
-
4
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
5
Face Pull
2
15-20 reps
-
6
Lateral Raise (Dumbbell)
3
12-20 reps
-
7
Incline Bench Press (Dumbbell)
3
8-12 reps
-
8
Chest Fly (Machine)
2
15-20 reps
-
9
Preacher Curl (EZ Bar)
3
8-12 reps
-
10
Hammer Curl (Dumbbell)
2
15-20 reps
-
11
Tricep Extension (Machine)
3
8-12 reps
-
12
Tricep Pushdown (Cable)
2
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pendlay Row
4
6-8 reps
-
2
Seated Row (Cable)
2
8-12 reps
-
3
Lat Pulldown
2
15-20 reps
-
4
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
5
Face Pull
2
15-20 reps
-
6
Lateral Raise (Dumbbell)
3
12-20 reps
-
7
Incline Bench Press (Dumbbell)
3
8-12 reps
-
8
Chest Fly (Machine)
2
15-20 reps
-
9
Preacher Curl (EZ Bar)
3
8-12 reps
-
10
Hammer Curl (Dumbbell)
2
15-20 reps
-
11
Tricep Extension (Machine)
3
8-12 reps
-
12
Tricep Pushdown (Cable)
2
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pendlay Row
4
6-8 reps
-
2
Seated Row (Cable)
2
8-12 reps
-
3
Lat Pulldown
2
15-20 reps
-
4
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
5
Face Pull
2
15-20 reps
-
6
Lateral Raise (Dumbbell)
3
12-20 reps
-
7
Incline Bench Press (Dumbbell)
3
8-12 reps
-
8
Chest Fly (Machine)
2
15-20 reps
-
9
Preacher Curl (EZ Bar)
3
8-12 reps
-
10
Hammer Curl (Dumbbell)
2
15-20 reps
-
11
Tricep Extension (Machine)
3
8-12 reps
-
12
Tricep Pushdown (Cable)
2
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pendlay Row
4
6-8 reps
-
2
Seated Row (Cable)
2
8-12 reps
-
3
Lat Pulldown
2
15-20 reps
-
4
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
5
Face Pull
2
15-20 reps
-
6
Lateral Raise (Dumbbell)
3
12-20 reps
-
7
Incline Bench Press (Dumbbell)
3
8-12 reps
-
8
Chest Fly (Machine)
2
15-20 reps
-
9
Preacher Curl (EZ Bar)
3
8-12 reps
-
10
Hammer Curl (Dumbbell)
2
15-20 reps
-
11
Tricep Extension (Machine)
3
8-12 reps
-
12
Tricep Pushdown (Cable)
2
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pendlay Row
4
6-8 reps
-
2
Seated Row (Cable)
2
8-12 reps
-
3
Lat Pulldown
2
15-20 reps
-
4
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
5
Face Pull
2
15-20 reps
-
6
Lateral Raise (Dumbbell)
3
12-20 reps
-
7
Incline Bench Press (Dumbbell)
3
8-12 reps
-
8
Chest Fly (Machine)
2
15-20 reps
-
9
Preacher Curl (EZ Bar)
3
8-12 reps
-
10
Hammer Curl (Dumbbell)
2
15-20 reps
-
11
Tricep Extension (Machine)
3
8-12 reps
-
12
Tricep Pushdown (Cable)
2
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pendlay Row
4
6-8 reps
-
2
Seated Row (Cable)
2
8-12 reps
-
3
Lat Pulldown
2
15-20 reps
-
4
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
5
Face Pull
2
15-20 reps
-
6
Lateral Raise (Dumbbell)
3
12-20 reps
-
7
Incline Bench Press (Dumbbell)
3
8-12 reps
-
8
Chest Fly (Machine)
2
15-20 reps
-
9
Preacher Curl (EZ Bar)
3
8-12 reps
-
10
Hammer Curl (Dumbbell)
2
15-20 reps
-
11
Tricep Extension (Machine)
3
8-12 reps
-
12
Tricep Pushdown (Cable)
2
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pendlay Row
4
6-8 reps
-
2
Seated Row (Cable)
2
8-12 reps
-
3
Lat Pulldown
2
15-20 reps
-
4
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
5
Face Pull
2
15-20 reps
-
6
Lateral Raise (Dumbbell)
3
12-20 reps
-
7
Incline Bench Press (Dumbbell)
3
8-12 reps
-
8
Chest Fly (Machine)
2
15-20 reps
-
9
Preacher Curl (EZ Bar)
3
8-12 reps
-
10
Hammer Curl (Dumbbell)
2
15-20 reps
-
11
Tricep Extension (Machine)
3
8-12 reps
-
12
Tricep Pushdown (Cable)
2
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pendlay Row
4
6-8 reps
-
2
Seated Row (Cable)
2
8-12 reps
-
3
Lat Pulldown
2
15-20 reps
-
4
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
5
Face Pull
2
15-20 reps
-
6
Lateral Raise (Dumbbell)
3
12-20 reps
-
7
Incline Bench Press (Dumbbell)
3
8-12 reps
-
8
Chest Fly (Machine)
2
15-20 reps
-
9
Preacher Curl (EZ Bar)
3
8-12 reps
-
10
Hammer Curl (Dumbbell)
2
15-20 reps
-
11
Tricep Extension (Machine)
3
8-12 reps
-
12
Tricep Pushdown (Cable)
2
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pendlay Row
4
6-8 reps
-
2
Seated Row (Cable)
2
8-12 reps
-
3
Lat Pulldown
2
15-20 reps
-
4
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
5
Face Pull
2
15-20 reps
-
6
Lateral Raise (Dumbbell)
3
12-20 reps
-
7
Incline Bench Press (Dumbbell)
3
8-12 reps
-
8
Chest Fly (Machine)
2
15-20 reps
-
9
Preacher Curl (EZ Bar)
3
8-12 reps
-
10
Hammer Curl (Dumbbell)
2
15-20 reps
-
11
Tricep Extension (Machine)
3
8-12 reps
-
12
Tricep Pushdown (Cable)
2
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pendlay Row
4
6-8 reps
-
2
Seated Row (Cable)
2
8-12 reps
-
3
Lat Pulldown
2
15-20 reps
-
4
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
5
Face Pull
2
15-20 reps
-
6
Lateral Raise (Dumbbell)
3
12-20 reps
-
7
Incline Bench Press (Dumbbell)
3
8-12 reps
-
8
Chest Fly (Machine)
2
15-20 reps
-
9
Preacher Curl (EZ Bar)
3
8-12 reps
-
10
Hammer Curl (Dumbbell)
2
15-20 reps
-
11
Tricep Extension (Machine)
3
8-12 reps
-
12
Tricep Pushdown (Cable)
2
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pendlay Row
4
6-8 reps
-
2
Seated Row (Cable)
2
8-12 reps
-
3
Lat Pulldown
2
15-20 reps
-
4
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
5
Face Pull
2
15-20 reps
-
6
Lateral Raise (Dumbbell)
3
12-20 reps
-
7
Incline Bench Press (Dumbbell)
3
8-12 reps
-
8
Chest Fly (Machine)
2
15-20 reps
-
9
Preacher Curl (EZ Bar)
3
8-12 reps
-
10
Hammer Curl (Dumbbell)
2
15-20 reps
-
11
Tricep Extension (Machine)
3
8-12 reps
-
12
Tricep Pushdown (Cable)
2
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pendlay Row
4
6-8 reps
-
2
Seated Row (Cable)
2
8-12 reps
-
3
Lat Pulldown
2
15-20 reps
-
4
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
5
Face Pull
2
15-20 reps
-
6
Lateral Raise (Dumbbell)
3
12-20 reps
-
7
Incline Bench Press (Dumbbell)
3
8-12 reps
-
8
Chest Fly (Machine)
2
15-20 reps
-
9
Preacher Curl (EZ Bar)
3
8-12 reps
-
10
Hammer Curl (Dumbbell)
2
15-20 reps
-
11
Tricep Extension (Machine)
3
8-12 reps
-
12
Tricep Pushdown (Cable)
2
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pendlay Row
4
6-8 reps
-
2
Seated Row (Cable)
2
8-12 reps
-
3
Lat Pulldown
2
15-20 reps
-
4
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
5
Face Pull
2
15-20 reps
-
6
Lateral Raise (Dumbbell)
3
12-20 reps
-
7
Incline Bench Press (Dumbbell)
3
8-12 reps
-
8
Chest Fly (Machine)
2
15-20 reps
-
9
Preacher Curl (EZ Bar)
3
8-12 reps
-
10
Hammer Curl (Dumbbell)
2
15-20 reps
-
11
Tricep Extension (Machine)
3
8-12 reps
-
12
Tricep Pushdown (Cable)
2
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pendlay Row
4
6-8 reps
-
2
Seated Row (Cable)
2
8-12 reps
-
3
Lat Pulldown
2
15-20 reps
-
4
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
5
Face Pull
2
15-20 reps
-
6
Lateral Raise (Dumbbell)
3
12-20 reps
-
7
Incline Bench Press (Dumbbell)
3
8-12 reps
-
8
Chest Fly (Machine)
2
15-20 reps
-
9
Preacher Curl (EZ Bar)
3
8-12 reps
-
10
Hammer Curl (Dumbbell)
2
15-20 reps
-
11
Tricep Extension (Machine)
3
8-12 reps
-
12
Tricep Pushdown (Cable)
2
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pendlay Row
4
6-8 reps
-
2
Seated Row (Cable)
2
8-12 reps
-
3
Lat Pulldown
2
15-20 reps
-
4
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
5
Face Pull
2
15-20 reps
-
6
Lateral Raise (Dumbbell)
3
12-20 reps
-
7
Incline Bench Press (Dumbbell)
3
8-12 reps
-
8
Chest Fly (Machine)
2
15-20 reps
-
9
Preacher Curl (EZ Bar)
3
8-12 reps
-
10
Hammer Curl (Dumbbell)
2
15-20 reps
-
11
Tricep Extension (Machine)
3
8-12 reps
-
12
Tricep Pushdown (Cable)
2
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pendlay Row
4
6-8 reps
-
2
Seated Row (Cable)
2
8-12 reps
-
3
Lat Pulldown
2
15-20 reps
-
4
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
5
Face Pull
2
15-20 reps
-
6
Lateral Raise (Dumbbell)
3
12-20 reps
-
7
Incline Bench Press (Dumbbell)
3
8-12 reps
-
8
Chest Fly (Machine)
2
15-20 reps
-
9
Preacher Curl (EZ Bar)
3
8-12 reps
-
10
Hammer Curl (Dumbbell)
2
15-20 reps
-
11
Tricep Extension (Machine)
3
8-12 reps
-
12
Tricep Pushdown (Cable)
2
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pendlay Row
4
6-8 reps
-
2
Seated Row (Cable)
2
8-12 reps
-
3
Lat Pulldown
2
15-20 reps
-
4
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
5
Face Pull
2
15-20 reps
-
6
Lateral Raise (Dumbbell)
3
12-20 reps
-
7
Incline Bench Press (Dumbbell)
3
8-12 reps
-
8
Chest Fly (Machine)
2
15-20 reps
-
9
Preacher Curl (EZ Bar)
3
8-12 reps
-
10
Hammer Curl (Dumbbell)
2
15-20 reps
-
11
Tricep Extension (Machine)
3
8-12 reps
-
12
Tricep Pushdown (Cable)
2
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8-10 reps
-
2
Hack Squat
3
8-12 reps
-
3
Leg Press
3
8-12 reps
-
4
Leg Extension
3
15-20 reps
-
5
Leg Curl
4
12-15 reps
-
6
Seated Calf Raise
4
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8-10 reps
-
2
Hack Squat
3
8-12 reps
-
3
Leg Press
3
8-12 reps
-
4
Leg Extension
3
15-20 reps
-
5
Leg Curl
4
12-15 reps
-
6
Seated Calf Raise
4
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8-10 reps
-
2
Hack Squat
3
8-12 reps
-
3
Leg Press
3
8-12 reps
-
4
Leg Extension
3
15-20 reps
-
5
Leg Curl
4
12-15 reps
-
6
Seated Calf Raise
4
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8-10 reps
-
2
Hack Squat
3
8-12 reps
-
3
Leg Press
3
8-12 reps
-
4
Leg Extension
3
15-20 reps
-
5
Leg Curl
4
12-15 reps
-
6
Seated Calf Raise
4
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8-10 reps
-
2
Hack Squat
3
8-12 reps
-
3
Leg Press
3
8-12 reps
-
4
Leg Extension
3
15-20 reps
-
5
Leg Curl
4
12-15 reps
-
6
Seated Calf Raise
4
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8-10 reps
-
2
Hack Squat
3
8-12 reps
-
3
Leg Press
3
8-12 reps
-
4
Leg Extension
3
15-20 reps
-
5
Leg Curl
4
12-15 reps
-
6
Seated Calf Raise
4
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8-10 reps
-
2
Hack Squat
3
8-12 reps
-
3
Leg Press
3
8-12 reps
-
4
Leg Extension
3
15-20 reps
-
5
Leg Curl
4
12-15 reps
-
6
Seated Calf Raise
4
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8-10 reps
-
2
Hack Squat
3
8-12 reps
-
3
Leg Press
3
8-12 reps
-
4
Leg Extension
3
15-20 reps
-
5
Leg Curl
4
12-15 reps
-
6
Seated Calf Raise
4
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8-10 reps
-
2
Hack Squat
3
8-12 reps
-
3
Leg Press
3
8-12 reps
-
4
Leg Extension
3
15-20 reps
-
5
Leg Curl
4
12-15 reps
-
6
Seated Calf Raise
4
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8-10 reps
-
2
Hack Squat
3
8-12 reps
-
3
Leg Press
3
8-12 reps
-
4
Leg Extension
3
15-20 reps
-
5
Leg Curl
4
12-15 reps
-
6
Seated Calf Raise
4
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8-10 reps
-
2
Hack Squat
3
8-12 reps
-
3
Leg Press
3
8-12 reps
-
4
Leg Extension
3
15-20 reps
-
5
Leg Curl
4
12-15 reps
-
6
Seated Calf Raise
4
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8-10 reps
-
2
Hack Squat
3
8-12 reps
-
3
Leg Press
3
8-12 reps
-
4
Leg Extension
3
15-20 reps
-
5
Leg Curl
4
12-15 reps
-
6
Seated Calf Raise
4
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8-10 reps
-
2
Hack Squat
3
8-12 reps
-
3
Leg Press
3
8-12 reps
-
4
Leg Extension
3
15-20 reps
-
5
Leg Curl
4
12-15 reps
-
6
Seated Calf Raise
4
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8-10 reps
-
2
Hack Squat
3
8-12 reps
-
3
Leg Press
3
8-12 reps
-
4
Leg Extension
3
15-20 reps
-
5
Leg Curl
4
12-15 reps
-
6
Seated Calf Raise
4
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8-10 reps
-
2
Hack Squat
3
8-12 reps
-
3
Leg Press
3
8-12 reps
-
4
Leg Extension
3
15-20 reps
-
5
Leg Curl
4
12-15 reps
-
6
Seated Calf Raise
4
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8-10 reps
-
2
Hack Squat
3
8-12 reps
-
3
Leg Press
3
8-12 reps
-
4
Leg Extension
3
15-20 reps
-
5
Leg Curl
4
12-15 reps
-
6
Seated Calf Raise
4
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8-10 reps
-
2
Hack Squat
3
8-12 reps
-
3
Leg Press
3
8-12 reps
-
4
Leg Extension
3
15-20 reps
-
5
Leg Curl
4
12-15 reps
-
6
Seated Calf Raise
4
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8-10 reps
-
2
Hack Squat
3
8-12 reps
-
3
Leg Press
3
8-12 reps
-
4
Leg Extension
3
15-20 reps
-
5
Leg Curl
4
12-15 reps
-
6
Seated Calf Raise
4
12-15 reps
-
Week 1
1 / 18 Weeks
Day 1
1
Bench Press (Barbell)
3 Sets
3-5 Reps
77.5%
2
Pull-Up (Assisted)
2 Sets
6-10 Reps
-
3
T-Bar Row
2 Sets
6-10 Reps
-
4
Dip (Assisted)
2 Sets
6-10 Reps
-
5
Pendlay Row
3 Sets
3-5 Reps
-
6
Shoulder Press (Machine)
3 Sets
6-10 Reps
-
7
Preacher Curl (EZ Bar)
3 Sets
6-10 Reps
-
8
Tricep Extension (Machine)
3 Sets
6-10 Reps
-
Day 2
1
Squat (Barbell)
3 Sets
3-5 Reps
77.5%
2
Hack Squat
2 Sets
6-10 Reps
-
3
Leg Extension
2 Sets
6-10 Reps
-
4
Pendulum Squat
3 Sets
5-8 Reps
-
5
Leg Curl
2 Sets
6-10 Reps
-
6
Calf Raise (Leg Press)
3 Sets
6-10 Reps
-
7
Seated Calf Raise
2 Sets
6-10 Reps
-
Day 3
1
Pendlay Row
4 Sets
6-8 Reps
-
2
Seated Row (Cable)
2 Sets
8-12 Reps
-
3
Lat Pulldown
2 Sets
15-20 Reps
-
4
Seated Shoulder Press (Dumbbell)
3 Sets
8-12 Reps
-
5
Face Pull
2 Sets
15-20 Reps
-
6
Lateral Raise (Dumbbell)
3 Sets
12-20 Reps
-
7
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
-
8
Chest Fly (Machine)
2 Sets
15-20 Reps
-
9
Preacher Curl (EZ Bar)
3 Sets
8-12 Reps
-
10
Hammer Curl (Dumbbell)
2 Sets
15-20 Reps
-
11
Tricep Extension (Machine)
3 Sets
8-12 Reps
-
12
Tricep Pushdown (Cable)
2 Sets
12-15 Reps
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Day 4
1
Squat (Barbell)
4 Sets
8-10 Reps
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2
Hack Squat
3 Sets
8-12 Reps
-
3
Leg Press
3 Sets
8-12 Reps
-
4
Leg Extension
3 Sets
15-20 Reps
-
5
Leg Curl
4 Sets
12-15 Reps
-
6
Seated Calf Raise
4 Sets
12-15 Reps
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