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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 24, 2025 04:17

Summary

Unleash your strength with the PHAT 4 Day program, a comprehensive 18-week training plan designed for serious lifters. This program splits your workouts into upper and lower body strength sessions, allowing you to maximize muscle growth and power. With four dedicated training days each week, you'll engage in a variety of compound and isolation exercises, ensuring balanced development across all major muscle groups. Get ready to push your limits and achieve your fitness goals with this structured and effective approach!
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
-
Day 4
1
Squat (Barbell)
4 Sets
8-10 Reps
-
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
-