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4DWK Busy Program

by Khoa N.

Program Description

For Busy People. This program utilize only max 4 sets a week / upto 2 sets per exercise per session to maximize muscle tension without overtraining. Allowing for better recovery during stressful or busy seasons. The work out only take 45-60 minutes x 4 days a week Can be adapted into 5 days a week

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding, Powerbuilding
  • Equipment
    Garage Gym
  • Program Length
    18 weeks
  • Time Per Workout
    60 minutes
  • Created
    Apr 14, 2025 10:47
  • Last Edited
    Jun 18, 2025 10:29

Summary

The 4DWK Busy Program is an 18-week strength training regimen designed for those with a packed schedule, featuring four focused workouts per week. This program emphasizes a balanced approach, incorporating dedicated pull, push, leg, and upper body days to maximize muscle engagement and growth. Each session is crafted to optimize your time in the gym, utilizing a mix of machines and free weights to build strength and endurance. Get ready to elevate your fitness journey with targeted workouts that fit seamlessly into your busy lifestyle!
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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
Lat Pulldown
2
6-8 reps
RPE 9
2
Chest Supported Row (Machine)
2
6-8 reps
RPE 9
3
Single Arm Rear Delt Cable Fly
2
12 reps
RPE 8
4
Bicep Curl (Cable)
2
6-8 reps
RPE 9
5
Reverse Bicep Curl (Dumbbell)
1
8 reps
RPE 9
6
Reverse Wrist Curl (Dumbbell)
1
12 reps
RPE 8
7
Shrug (Dumbbell)
2
12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
6-8 reps
RPE 9
2
Chest Supported Row (Machine)
2
6-8 reps
RPE 9
3
Single Arm Rear Delt Cable Fly
2
12 reps
RPE 8
4
Bicep Curl (Cable)
2
6-8 reps
RPE 9
5
Reverse Bicep Curl (Dumbbell)
1
8 reps
RPE 9
6
Reverse Wrist Curl (Dumbbell)
1
12 reps
RPE 8
7
Shrug (Dumbbell)
2
12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
6-8 reps
RPE 9
2
Chest Supported Row (Machine)
2
6-8 reps
RPE 9
3
Single Arm Rear Delt Cable Fly
2
12 reps
RPE 8
4
Bicep Curl (Cable)
2
6-8 reps
RPE 9
5
Reverse Bicep Curl (Dumbbell)
1
8 reps
RPE 9
6
Reverse Wrist Curl (Dumbbell)
1
12 reps
RPE 8
7
Shrug (Dumbbell)
2
12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
6-8 reps
RPE 9
2
Chest Supported Row (Machine)
2
6-8 reps
RPE 9
3
Single Arm Rear Delt Cable Fly
2
12 reps
RPE 8
4
Bicep Curl (Cable)
2
6-8 reps
RPE 9
5
Reverse Bicep Curl (Dumbbell)
1
8 reps
RPE 9
6
Reverse Wrist Curl (Dumbbell)
1
12 reps
RPE 8
7
Shrug (Dumbbell)
2
12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
6-8 reps
RPE 9
2
Chest Supported Row (Machine)
2
6-8 reps
RPE 9
3
Single Arm Rear Delt Cable Fly
2
12 reps
RPE 8
4
Bicep Curl (Cable)
2
6-8 reps
RPE 9
5
Reverse Bicep Curl (Dumbbell)
1
8 reps
RPE 9
6
Reverse Wrist Curl (Dumbbell)
1
12 reps
RPE 8
7
Shrug (Dumbbell)
2
12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
6-8 reps
RPE 9
2
Chest Supported Row (Machine)
2
6-8 reps
RPE 9
3
Single Arm Rear Delt Cable Fly
2
12 reps
RPE 8
4
Bicep Curl (Cable)
2
6-8 reps
RPE 9
5
Reverse Bicep Curl (Dumbbell)
1
8 reps
RPE 9
6
Reverse Wrist Curl (Dumbbell)
1
12 reps
RPE 8
7
Shrug (Dumbbell)
2
12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
6-8 reps
RPE 9
2
Chest Supported Row (Machine)
2
6-8 reps
RPE 9
3
Single Arm Rear Delt Cable Fly
2
12 reps
RPE 8
4
Bicep Curl (Cable)
2
6-8 reps
RPE 9
5
Reverse Bicep Curl (Dumbbell)
1
8 reps
RPE 9
6
Reverse Wrist Curl (Dumbbell)
1
12 reps
RPE 8
7
Shrug (Dumbbell)
2
12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
6-8 reps
RPE 9
2
Chest Supported Row (Machine)
2
6-8 reps
RPE 9
3
Single Arm Rear Delt Cable Fly
2
12 reps
RPE 8
4
Bicep Curl (Cable)
2
6-8 reps
RPE 9
5
Reverse Bicep Curl (Dumbbell)
1
8 reps
RPE 9
6
Reverse Wrist Curl (Dumbbell)
1
12 reps
RPE 8
7
Shrug (Dumbbell)
2
12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
6-8 reps
RPE 9
2
Chest Supported Row (Machine)
2
6-8 reps
RPE 9
3
Single Arm Rear Delt Cable Fly
2
12 reps
RPE 8
4
Bicep Curl (Cable)
2
6-8 reps
RPE 9
5
Reverse Bicep Curl (Dumbbell)
1
8 reps
RPE 9
6
Reverse Wrist Curl (Dumbbell)
1
12 reps
RPE 8
7
Shrug (Dumbbell)
2
12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
6-8 reps
RPE 9
2
Chest Supported Row (Machine)
2
6-8 reps
RPE 9
3
Single Arm Rear Delt Cable Fly
2
12 reps
RPE 8
4
Bicep Curl (Cable)
2
6-8 reps
RPE 9
5
Reverse Bicep Curl (Dumbbell)
1
8 reps
RPE 9
6
Reverse Wrist Curl (Dumbbell)
1
12 reps
RPE 8
7
Shrug (Dumbbell)
2
12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
6-8 reps
RPE 9
2
Chest Supported Row (Machine)
2
6-8 reps
RPE 9
3
Single Arm Rear Delt Cable Fly
2
12 reps
RPE 8
4
Bicep Curl (Cable)
2
6-8 reps
RPE 9
5
Reverse Bicep Curl (Dumbbell)
1
8 reps
RPE 9
6
Reverse Wrist Curl (Dumbbell)
1
12 reps
RPE 8
7
Shrug (Dumbbell)
2
12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
6-8 reps
RPE 9
2
Chest Supported Row (Machine)
2
6-8 reps
RPE 9
3
Single Arm Rear Delt Cable Fly
2
12 reps
RPE 8
4
Bicep Curl (Cable)
2
6-8 reps
RPE 9
5
Reverse Bicep Curl (Dumbbell)
1
8 reps
RPE 9
6
Reverse Wrist Curl (Dumbbell)
1
12 reps
RPE 8
7
Shrug (Dumbbell)
2
12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
6-8 reps
RPE 9
2
Chest Supported Row (Machine)
2
6-8 reps
RPE 9
3
Single Arm Rear Delt Cable Fly
2
12 reps
RPE 8
4
Bicep Curl (Cable)
2
6-8 reps
RPE 9
5
Reverse Bicep Curl (Dumbbell)
1
8 reps
RPE 9
6
Reverse Wrist Curl (Dumbbell)
1
12 reps
RPE 8
7
Shrug (Dumbbell)
2
12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
6-8 reps
RPE 9
2
Chest Supported Row (Machine)
2
6-8 reps
RPE 9
3
Single Arm Rear Delt Cable Fly
2
12 reps
RPE 8
4
Bicep Curl (Cable)
2
6-8 reps
RPE 9
5
Reverse Bicep Curl (Dumbbell)
1
8 reps
RPE 9
6
Reverse Wrist Curl (Dumbbell)
1
12 reps
RPE 8
7
Shrug (Dumbbell)
2
12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
6-8 reps
RPE 9
2
Chest Supported Row (Machine)
2
6-8 reps
RPE 9
3
Single Arm Rear Delt Cable Fly
2
12 reps
RPE 8
4
Bicep Curl (Cable)
2
6-8 reps
RPE 9
5
Reverse Bicep Curl (Dumbbell)
1
8 reps
RPE 9
6
Reverse Wrist Curl (Dumbbell)
1
12 reps
RPE 8
7
Shrug (Dumbbell)
2
12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
6-8 reps
RPE 9
2
Chest Supported Row (Machine)
2
6-8 reps
RPE 9
3
Single Arm Rear Delt Cable Fly
2
12 reps
RPE 8
4
Bicep Curl (Cable)
2
6-8 reps
RPE 9
5
Reverse Bicep Curl (Dumbbell)
1
8 reps
RPE 9
6
Reverse Wrist Curl (Dumbbell)
1
12 reps
RPE 8
7
Shrug (Dumbbell)
2
12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
6-8 reps
RPE 9
2
Chest Supported Row (Machine)
2
6-8 reps
RPE 9
3
Single Arm Rear Delt Cable Fly
2
12 reps
RPE 8
4
Bicep Curl (Cable)
2
6-8 reps
RPE 9
5
Reverse Bicep Curl (Dumbbell)
1
8 reps
RPE 9
6
Reverse Wrist Curl (Dumbbell)
1
12 reps
RPE 8
7
Shrug (Dumbbell)
2
12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
6-8 reps
RPE 9
2
Chest Supported Row (Machine)
2
6-8 reps
RPE 9
3
Single Arm Rear Delt Cable Fly
2
12 reps
RPE 8
4
Bicep Curl (Cable)
2
6-8 reps
RPE 9
5
Reverse Bicep Curl (Dumbbell)
1
8 reps
RPE 9
6
Reverse Wrist Curl (Dumbbell)
1
12 reps
RPE 8
7
Shrug (Dumbbell)
2
12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
4-5 reps
RPE 8.5
2
Seated Shoulder Press (Dumbbell)
3
6-8 reps
RPE 8
3
Chest Press (Machine)
2
8 reps
RPE 8
4
Tricep Extension (Machine)
2
6-8 reps
RPE 9
5
Single Arm Pushdown
2
12 reps
RPE 8
6
Chest Fly (Machine)
2
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
4-5 reps
RPE 8.5
2
Seated Shoulder Press (Dumbbell)
3
6-8 reps
RPE 8
3
Chest Press (Machine)
2
8 reps
RPE 8
4
Tricep Extension (Machine)
2
6-8 reps
RPE 9
5
Single Arm Pushdown
2
12 reps
RPE 8
6
Chest Fly (Machine)
2
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
4-5 reps
RPE 8.5
2
Seated Shoulder Press (Dumbbell)
3
6-8 reps
RPE 8
3
Chest Press (Machine)
2
8 reps
RPE 8
4
Tricep Extension (Machine)
2
6-8 reps
RPE 9
5
Single Arm Pushdown
2
12 reps
RPE 8
6
Chest Fly (Machine)
2
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
4-5 reps
RPE 8.5
2
Seated Shoulder Press (Dumbbell)
3
6-8 reps
RPE 8
3
Chest Press (Machine)
2
8 reps
RPE 8
4
Tricep Extension (Machine)
2
6-8 reps
RPE 9
5
Single Arm Pushdown
2
12 reps
RPE 8
6
Chest Fly (Machine)
2
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
4-5 reps
RPE 8.5
2
Seated Shoulder Press (Dumbbell)
3
6-8 reps
RPE 8
3
Chest Press (Machine)
2
8 reps
RPE 8
4
Tricep Extension (Machine)
2
6-8 reps
RPE 9
5
Single Arm Pushdown
2
12 reps
RPE 8
6
Chest Fly (Machine)
2
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
4-5 reps
RPE 8.5
2
Seated Shoulder Press (Dumbbell)
3
6-8 reps
RPE 8
3
Chest Press (Machine)
2
8 reps
RPE 8
4
Tricep Extension (Machine)
2
6-8 reps
RPE 9
5
Single Arm Pushdown
2
12 reps
RPE 8
6
Chest Fly (Machine)
2
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
4-5 reps
RPE 8.5
2
Seated Shoulder Press (Dumbbell)
3
6-8 reps
RPE 8
3
Chest Press (Machine)
2
8 reps
RPE 8
4
Tricep Extension (Machine)
2
6-8 reps
RPE 9
5
Single Arm Pushdown
2
12 reps
RPE 8
6
Chest Fly (Machine)
2
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
4-5 reps
RPE 8.5
2
Seated Shoulder Press (Dumbbell)
3
6-8 reps
RPE 8
3
Chest Press (Machine)
2
8 reps
RPE 8
4
Tricep Extension (Machine)
2
6-8 reps
RPE 9
5
Single Arm Pushdown
2
12 reps
RPE 8
6
Chest Fly (Machine)
2
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
4-5 reps
RPE 8.5
2
Seated Shoulder Press (Dumbbell)
3
6-8 reps
RPE 8
3
Chest Press (Machine)
2
8 reps
RPE 8
4
Tricep Extension (Machine)
2
6-8 reps
RPE 9
5
Single Arm Pushdown
2
12 reps
RPE 8
6
Chest Fly (Machine)
2
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
4-5 reps
RPE 8.5
2
Seated Shoulder Press (Dumbbell)
3
6-8 reps
RPE 8
3
Chest Press (Machine)
2
8 reps
RPE 8
4
Tricep Extension (Machine)
2
6-8 reps
RPE 9
5
Single Arm Pushdown
2
12 reps
RPE 8
6
Chest Fly (Machine)
2
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
4-5 reps
RPE 8.5
2
Seated Shoulder Press (Dumbbell)
3
6-8 reps
RPE 8
3
Chest Press (Machine)
2
8 reps
RPE 8
4
Tricep Extension (Machine)
2
6-8 reps
RPE 9
5
Single Arm Pushdown
2
12 reps
RPE 8
6
Chest Fly (Machine)
2
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
4-5 reps
RPE 8.5
2
Seated Shoulder Press (Dumbbell)
3
6-8 reps
RPE 8
3
Chest Press (Machine)
2
8 reps
RPE 8
4
Tricep Extension (Machine)
2
6-8 reps
RPE 9
5
Single Arm Pushdown
2
12 reps
RPE 8
6
Chest Fly (Machine)
2
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
4-5 reps
RPE 8.5
2
Seated Shoulder Press (Dumbbell)
3
6-8 reps
RPE 8
3
Chest Press (Machine)
2
8 reps
RPE 8
4
Tricep Extension (Machine)
2
6-8 reps
RPE 9
5
Single Arm Pushdown
2
12 reps
RPE 8
6
Chest Fly (Machine)
2
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
4-5 reps
RPE 8.5
2
Seated Shoulder Press (Dumbbell)
3
6-8 reps
RPE 8
3
Chest Press (Machine)
2
8 reps
RPE 8
4
Tricep Extension (Machine)
2
6-8 reps
RPE 9
5
Single Arm Pushdown
2
12 reps
RPE 8
6
Chest Fly (Machine)
2
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
4-5 reps
RPE 8.5
2
Seated Shoulder Press (Dumbbell)
3
6-8 reps
RPE 8
3
Chest Press (Machine)
2
8 reps
RPE 8
4
Tricep Extension (Machine)
2
6-8 reps
RPE 9
5
Single Arm Pushdown
2
12 reps
RPE 8
6
Chest Fly (Machine)
2
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
4-5 reps
RPE 8.5
2
Seated Shoulder Press (Dumbbell)
3
6-8 reps
RPE 8
3
Chest Press (Machine)
2
8 reps
RPE 8
4
Tricep Extension (Machine)
2
6-8 reps
RPE 9
5
Single Arm Pushdown
2
12 reps
RPE 8
6
Chest Fly (Machine)
2
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
4-5 reps
RPE 8.5
2
Seated Shoulder Press (Dumbbell)
3
6-8 reps
RPE 8
3
Chest Press (Machine)
2
8 reps
RPE 8
4
Tricep Extension (Machine)
2
6-8 reps
RPE 9
5
Single Arm Pushdown
2
12 reps
RPE 8
6
Chest Fly (Machine)
2
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
4-5 reps
RPE 8.5
2
Seated Shoulder Press (Dumbbell)
3
6-8 reps
RPE 8
3
Chest Press (Machine)
2
8 reps
RPE 8
4
Tricep Extension (Machine)
2
6-8 reps
RPE 9
5
Single Arm Pushdown
2
12 reps
RPE 8
6
Chest Fly (Machine)
2
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
RPE 8
2
Stiff Leg Deadlift
2
6-8 reps
RPE 8
3
Leg Press
2
8 reps
RPE 8
4
Calf Raise (Leg Press)
2
12 reps
RPE 8
5
Hanging Leg Raise
1
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
RPE 8
2
Stiff Leg Deadlift
2
6-8 reps
RPE 8
3
Leg Press
2
8 reps
RPE 8
4
Calf Raise (Leg Press)
2
12 reps
RPE 8
5
Hanging Leg Raise
1
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
RPE 8
2
Stiff Leg Deadlift
2
6-8 reps
RPE 8
3
Leg Press
2
8 reps
RPE 8
4
Calf Raise (Leg Press)
2
12 reps
RPE 8
5
Hanging Leg Raise
1
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
RPE 8
2
Stiff Leg Deadlift
2
6-8 reps
RPE 8
3
Leg Press
2
8 reps
RPE 8
4
Calf Raise (Leg Press)
2
12 reps
RPE 8
5
Hanging Leg Raise
1
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
RPE 8
2
Stiff Leg Deadlift
2
6-8 reps
RPE 8
3
Leg Press
2
8 reps
RPE 8
4
Calf Raise (Leg Press)
2
12 reps
RPE 8
5
Hanging Leg Raise
1
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
RPE 8
2
Stiff Leg Deadlift
2
6-8 reps
RPE 8
3
Leg Press
2
8 reps
RPE 8
4
Calf Raise (Leg Press)
2
12 reps
RPE 8
5
Hanging Leg Raise
1
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
RPE 8
2
Stiff Leg Deadlift
2
6-8 reps
RPE 8
3
Leg Press
2
8 reps
RPE 8
4
Calf Raise (Leg Press)
2
12 reps
RPE 8
5
Hanging Leg Raise
1
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
RPE 8
2
Stiff Leg Deadlift
2
6-8 reps
RPE 8
3
Leg Press
2
8 reps
RPE 8
4
Calf Raise (Leg Press)
2
12 reps
RPE 8
5
Hanging Leg Raise
1
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
RPE 8
2
Stiff Leg Deadlift
2
6-8 reps
RPE 8
3
Leg Press
2
8 reps
RPE 8
4
Calf Raise (Leg Press)
2
12 reps
RPE 8
5
Hanging Leg Raise
1
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
RPE 8
2
Stiff Leg Deadlift
2
6-8 reps
RPE 8
3
Leg Press
2
8 reps
RPE 8
4
Calf Raise (Leg Press)
2
12 reps
RPE 8
5
Hanging Leg Raise
1
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
RPE 8
2
Stiff Leg Deadlift
2
6-8 reps
RPE 8
3
Leg Press
2
8 reps
RPE 8
4
Calf Raise (Leg Press)
2
12 reps
RPE 8
5
Hanging Leg Raise
1
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
RPE 8
2
Stiff Leg Deadlift
2
6-8 reps
RPE 8
3
Leg Press
2
8 reps
RPE 8
4
Calf Raise (Leg Press)
2
12 reps
RPE 8
5
Hanging Leg Raise
1
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
RPE 8
2
Stiff Leg Deadlift
2
6-8 reps
RPE 8
3
Leg Press
2
8 reps
RPE 8
4
Calf Raise (Leg Press)
2
12 reps
RPE 8
5
Hanging Leg Raise
1
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
RPE 8
2
Stiff Leg Deadlift
2
6-8 reps
RPE 8
3
Leg Press
2
8 reps
RPE 8
4
Calf Raise (Leg Press)
2
12 reps
RPE 8
5
Hanging Leg Raise
1
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
RPE 8
2
Stiff Leg Deadlift
2
6-8 reps
RPE 8
3
Leg Press
2
8 reps
RPE 8
4
Calf Raise (Leg Press)
2
12 reps
RPE 8
5
Hanging Leg Raise
1
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
RPE 8
2
Stiff Leg Deadlift
2
6-8 reps
RPE 8
3
Leg Press
2
8 reps
RPE 8
4
Calf Raise (Leg Press)
2
12 reps
RPE 8
5
Hanging Leg Raise
1
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
RPE 8
2
Stiff Leg Deadlift
2
6-8 reps
RPE 8
3
Leg Press
2
8 reps
RPE 8
4
Calf Raise (Leg Press)
2
12 reps
RPE 8
5
Hanging Leg Raise
1
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
RPE 8
2
Stiff Leg Deadlift
2
6-8 reps
RPE 8
3
Leg Press
2
8 reps
RPE 8
4
Calf Raise (Leg Press)
2
12 reps
RPE 8
5
Hanging Leg Raise
1
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
12 reps
RPE 7.5
2
Lat Pulldown
1
12 reps
RPE 7.5
3
Chest Press (Machine)
1
12 reps
RPE 7.5
4
Chest Supported Row (Machine)
1
12 reps
RPE 7.5
5
Incline Chest Press (Machine)
1
12 reps
RPE 7.5
6
Alternating Dumbbell Curl
1
12 reps
RPE 7.5
7
Tricep Extension (Barbell)
1
12 reps
RPE 7.5
8
Reverse Bicep Curl (Dumbbell)
1
12 reps
RPE 7.5
9
Single Arm Pushdown
1
12 reps
RPE 7.5
10
Lateral Raise (Cable)
2
12 reps
RPE 7.5
11
Chest Fly (Machine)
1
12 reps
RPE 7.5
12
Shrug (Dumbbell)
1
12 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
12 reps
RPE 7.5
2
Lat Pulldown
1
12 reps
RPE 7.5
3
Chest Press (Machine)
1
12 reps
RPE 7.5
4
Chest Supported Row (Machine)
1
12 reps
RPE 7.5
5
Incline Chest Press (Machine)
1
12 reps
RPE 7.5
6
Alternating Dumbbell Curl
1
12 reps
RPE 7.5
7
Tricep Extension (Barbell)
1
12 reps
RPE 7.5
8
Reverse Bicep Curl (Dumbbell)
1
12 reps
RPE 7.5
9
Single Arm Pushdown
1
12 reps
RPE 7.5
10
Lateral Raise (Cable)
2
12 reps
RPE 7.5
11
Chest Fly (Machine)
1
12 reps
RPE 7.5
12
Shrug (Dumbbell)
1
12 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
12 reps
RPE 7.5
2
Lat Pulldown
1
12 reps
RPE 7.5
3
Chest Press (Machine)
1
12 reps
RPE 7.5
4
Chest Supported Row (Machine)
1
12 reps
RPE 7.5
5
Incline Chest Press (Machine)
1
12 reps
RPE 7.5
6
Alternating Dumbbell Curl
1
12 reps
RPE 7.5
7
Tricep Extension (Barbell)
1
12 reps
RPE 7.5
8
Reverse Bicep Curl (Dumbbell)
1
12 reps
RPE 7.5
9
Single Arm Pushdown
1
12 reps
RPE 7.5
10
Lateral Raise (Cable)
2
12 reps
RPE 7.5
11
Chest Fly (Machine)
1
12 reps
RPE 7.5
12
Shrug (Dumbbell)
1
12 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
12 reps
RPE 7.5
2
Lat Pulldown
1
12 reps
RPE 7.5
3
Chest Press (Machine)
1
12 reps
RPE 7.5
4
Chest Supported Row (Machine)
1
12 reps
RPE 7.5
5
Incline Chest Press (Machine)
1
12 reps
RPE 7.5
6
Alternating Dumbbell Curl
1
12 reps
RPE 7.5
7
Tricep Extension (Barbell)
1
12 reps
RPE 7.5
8
Reverse Bicep Curl (Dumbbell)
1
12 reps
RPE 7.5
9
Single Arm Pushdown
1
12 reps
RPE 7.5
10
Lateral Raise (Cable)
2
12 reps
RPE 7.5
11
Chest Fly (Machine)
1
12 reps
RPE 7.5
12
Shrug (Dumbbell)
1
12 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
12 reps
RPE 7.5
2
Lat Pulldown
1
12 reps
RPE 7.5
3
Chest Press (Machine)
1
12 reps
RPE 7.5
4
Chest Supported Row (Machine)
1
12 reps
RPE 7.5
5
Incline Chest Press (Machine)
1
12 reps
RPE 7.5
6
Alternating Dumbbell Curl
1
12 reps
RPE 7.5
7
Tricep Extension (Barbell)
1
12 reps
RPE 7.5
8
Reverse Bicep Curl (Dumbbell)
1
12 reps
RPE 7.5
9
Single Arm Pushdown
1
12 reps
RPE 7.5
10
Lateral Raise (Cable)
2
12 reps
RPE 7.5
11
Chest Fly (Machine)
1
12 reps
RPE 7.5
12
Shrug (Dumbbell)
1
12 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
12 reps
RPE 7.5
2
Lat Pulldown
1
12 reps
RPE 7.5
3
Chest Press (Machine)
1
12 reps
RPE 7.5
4
Chest Supported Row (Machine)
1
12 reps
RPE 7.5
5
Incline Chest Press (Machine)
1
12 reps
RPE 7.5
6
Alternating Dumbbell Curl
1
12 reps
RPE 7.5
7
Tricep Extension (Barbell)
1
12 reps
RPE 7.5
8
Reverse Bicep Curl (Dumbbell)
1
12 reps
RPE 7.5
9
Single Arm Pushdown
1
12 reps
RPE 7.5
10
Lateral Raise (Cable)
2
12 reps
RPE 7.5
11
Chest Fly (Machine)
1
12 reps
RPE 7.5
12
Shrug (Dumbbell)
1
12 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
12 reps
RPE 7.5
2
Lat Pulldown
1
12 reps
RPE 7.5
3
Chest Press (Machine)
1
12 reps
RPE 7.5
4
Chest Supported Row (Machine)
1
12 reps
RPE 7.5
5
Incline Chest Press (Machine)
1
12 reps
RPE 7.5
6
Alternating Dumbbell Curl
1
12 reps
RPE 7.5
7
Tricep Extension (Barbell)
1
12 reps
RPE 7.5
8
Reverse Bicep Curl (Dumbbell)
1
12 reps
RPE 7.5
9
Single Arm Pushdown
1
12 reps
RPE 7.5
10
Lateral Raise (Cable)
2
12 reps
RPE 7.5
11
Chest Fly (Machine)
1
12 reps
RPE 7.5
12
Shrug (Dumbbell)
1
12 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
12 reps
RPE 7.5
2
Lat Pulldown
1
12 reps
RPE 7.5
3
Chest Press (Machine)
1
12 reps
RPE 7.5
4
Chest Supported Row (Machine)
1
12 reps
RPE 7.5
5
Incline Chest Press (Machine)
1
12 reps
RPE 7.5
6
Alternating Dumbbell Curl
1
12 reps
RPE 7.5
7
Tricep Extension (Barbell)
1
12 reps
RPE 7.5
8
Reverse Bicep Curl (Dumbbell)
1
12 reps
RPE 7.5
9
Single Arm Pushdown
1
12 reps
RPE 7.5
10
Lateral Raise (Cable)
2
12 reps
RPE 7.5
11
Chest Fly (Machine)
1
12 reps
RPE 7.5
12
Shrug (Dumbbell)
1
12 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
12 reps
RPE 7.5
2
Lat Pulldown
1
12 reps
RPE 7.5
3
Chest Press (Machine)
1
12 reps
RPE 7.5
4
Chest Supported Row (Machine)
1
12 reps
RPE 7.5
5
Incline Chest Press (Machine)
1
12 reps
RPE 7.5
6
Alternating Dumbbell Curl
1
12 reps
RPE 7.5
7
Tricep Extension (Barbell)
1
12 reps
RPE 7.5
8
Reverse Bicep Curl (Dumbbell)
1
12 reps
RPE 7.5
9
Single Arm Pushdown
1
12 reps
RPE 7.5
10
Lateral Raise (Cable)
2
12 reps
RPE 7.5
11
Chest Fly (Machine)
1
12 reps
RPE 7.5
12
Shrug (Dumbbell)
1
12 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
12 reps
RPE 7.5
2
Lat Pulldown
1
12 reps
RPE 7.5
3
Chest Press (Machine)
1
12 reps
RPE 7.5
4
Chest Supported Row (Machine)
1
12 reps
RPE 7.5
5
Incline Chest Press (Machine)
1
12 reps
RPE 7.5
6
Alternating Dumbbell Curl
1
12 reps
RPE 7.5
7
Tricep Extension (Barbell)
1
12 reps
RPE 7.5
8
Reverse Bicep Curl (Dumbbell)
1
12 reps
RPE 7.5
9
Single Arm Pushdown
1
12 reps
RPE 7.5
10
Lateral Raise (Cable)
2
12 reps
RPE 7.5
11
Chest Fly (Machine)
1
12 reps
RPE 7.5
12
Shrug (Dumbbell)
1
12 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
12 reps
RPE 7.5
2
Lat Pulldown
1
12 reps
RPE 7.5
3
Chest Press (Machine)
1
12 reps
RPE 7.5
4
Chest Supported Row (Machine)
1
12 reps
RPE 7.5
5
Incline Chest Press (Machine)
1
12 reps
RPE 7.5
6
Alternating Dumbbell Curl
1
12 reps
RPE 7.5
7
Tricep Extension (Barbell)
1
12 reps
RPE 7.5
8
Reverse Bicep Curl (Dumbbell)
1
12 reps
RPE 7.5
9
Single Arm Pushdown
1
12 reps
RPE 7.5
10
Lateral Raise (Cable)
2
12 reps
RPE 7.5
11
Chest Fly (Machine)
1
12 reps
RPE 7.5
12
Shrug (Dumbbell)
1
12 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
12 reps
RPE 7.5
2
Lat Pulldown
1
12 reps
RPE 7.5
3
Chest Press (Machine)
1
12 reps
RPE 7.5
4
Chest Supported Row (Machine)
1
12 reps
RPE 7.5
5
Incline Chest Press (Machine)
1
12 reps
RPE 7.5
6
Alternating Dumbbell Curl
1
12 reps
RPE 7.5
7
Tricep Extension (Barbell)
1
12 reps
RPE 7.5
8
Reverse Bicep Curl (Dumbbell)
1
12 reps
RPE 7.5
9
Single Arm Pushdown
1
12 reps
RPE 7.5
10
Lateral Raise (Cable)
2
12 reps
RPE 7.5
11
Chest Fly (Machine)
1
12 reps
RPE 7.5
12
Shrug (Dumbbell)
1
12 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
12 reps
RPE 7.5
2
Lat Pulldown
1
12 reps
RPE 7.5
3
Chest Press (Machine)
1
12 reps
RPE 7.5
4
Chest Supported Row (Machine)
1
12 reps
RPE 7.5
5
Incline Chest Press (Machine)
1
12 reps
RPE 7.5
6
Alternating Dumbbell Curl
1
12 reps
RPE 7.5
7
Tricep Extension (Barbell)
1
12 reps
RPE 7.5
8
Reverse Bicep Curl (Dumbbell)
1
12 reps
RPE 7.5
9
Single Arm Pushdown
1
12 reps
RPE 7.5
10
Lateral Raise (Cable)
2
12 reps
RPE 7.5
11
Chest Fly (Machine)
1
12 reps
RPE 7.5
12
Shrug (Dumbbell)
1
12 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
12 reps
RPE 7.5
2
Lat Pulldown
1
12 reps
RPE 7.5
3
Chest Press (Machine)
1
12 reps
RPE 7.5
4
Chest Supported Row (Machine)
1
12 reps
RPE 7.5
5
Incline Chest Press (Machine)
1
12 reps
RPE 7.5
6
Alternating Dumbbell Curl
1
12 reps
RPE 7.5
7
Tricep Extension (Barbell)
1
12 reps
RPE 7.5
8
Reverse Bicep Curl (Dumbbell)
1
12 reps
RPE 7.5
9
Single Arm Pushdown
1
12 reps
RPE 7.5
10
Lateral Raise (Cable)
2
12 reps
RPE 7.5
11
Chest Fly (Machine)
1
12 reps
RPE 7.5
12
Shrug (Dumbbell)
1
12 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
12 reps
RPE 7.5
2
Lat Pulldown
1
12 reps
RPE 7.5
3
Chest Press (Machine)
1
12 reps
RPE 7.5
4
Chest Supported Row (Machine)
1
12 reps
RPE 7.5
5
Incline Chest Press (Machine)
1
12 reps
RPE 7.5
6
Alternating Dumbbell Curl
1
12 reps
RPE 7.5
7
Tricep Extension (Barbell)
1
12 reps
RPE 7.5
8
Reverse Bicep Curl (Dumbbell)
1
12 reps
RPE 7.5
9
Single Arm Pushdown
1
12 reps
RPE 7.5
10
Lateral Raise (Cable)
2
12 reps
RPE 7.5
11
Chest Fly (Machine)
1
12 reps
RPE 7.5
12
Shrug (Dumbbell)
1
12 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
12 reps
RPE 7.5
2
Lat Pulldown
1
12 reps
RPE 7.5
3
Chest Press (Machine)
1
12 reps
RPE 7.5
4
Chest Supported Row (Machine)
1
12 reps
RPE 7.5
5
Incline Chest Press (Machine)
1
12 reps
RPE 7.5
6
Alternating Dumbbell Curl
1
12 reps
RPE 7.5
7
Tricep Extension (Barbell)
1
12 reps
RPE 7.5
8
Reverse Bicep Curl (Dumbbell)
1
12 reps
RPE 7.5
9
Single Arm Pushdown
1
12 reps
RPE 7.5
10
Lateral Raise (Cable)
2
12 reps
RPE 7.5
11
Chest Fly (Machine)
1
12 reps
RPE 7.5
12
Shrug (Dumbbell)
1
12 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
12 reps
RPE 7.5
2
Lat Pulldown
1
12 reps
RPE 7.5
3
Chest Press (Machine)
1
12 reps
RPE 7.5
4
Chest Supported Row (Machine)
1
12 reps
RPE 7.5
5
Incline Chest Press (Machine)
1
12 reps
RPE 7.5
6
Alternating Dumbbell Curl
1
12 reps
RPE 7.5
7
Tricep Extension (Barbell)
1
12 reps
RPE 7.5
8
Reverse Bicep Curl (Dumbbell)
1
12 reps
RPE 7.5
9
Single Arm Pushdown
1
12 reps
RPE 7.5
10
Lateral Raise (Cable)
2
12 reps
RPE 7.5
11
Chest Fly (Machine)
1
12 reps
RPE 7.5
12
Shrug (Dumbbell)
1
12 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
12 reps
RPE 7.5
2
Lat Pulldown
1
12 reps
RPE 7.5
3
Chest Press (Machine)
1
12 reps
RPE 7.5
4
Chest Supported Row (Machine)
1
12 reps
RPE 7.5
5
Incline Chest Press (Machine)
1
12 reps
RPE 7.5
6
Alternating Dumbbell Curl
1
12 reps
RPE 7.5
7
Tricep Extension (Barbell)
1
12 reps
RPE 7.5
8
Reverse Bicep Curl (Dumbbell)
1
12 reps
RPE 7.5
9
Single Arm Pushdown
1
12 reps
RPE 7.5
10
Lateral Raise (Cable)
2
12 reps
RPE 7.5
11
Chest Fly (Machine)
1
12 reps
RPE 7.5
12
Shrug (Dumbbell)
1
12 reps
RPE 7.5
Week 1
1 / 18 Weeks
Day 1
1
Lat Pulldown
2 Sets
6-8 Reps
@9
2
Chest Supported Row (Machine)
2 Sets
6-8 Reps
@9
3
Single Arm Rear Delt Cable Fly
2 Sets
12 Reps
@8
4
Bicep Curl (Cable)
2 Sets
6-8 Reps
@9
5
Reverse Bicep Curl (Dumbbell)
1 Set
8 Reps
@9
6
Reverse Wrist Curl (Dumbbell)
1 Set
12 Reps
@8
7
Shrug (Dumbbell)
2 Sets
12 Reps
@9
Day 2
1
Bench Press (Barbell)
2 Sets
4-5 Reps
@8.5
2
Seated Shoulder Press (Dumbbell)
3 Sets
6-8 Reps
@8
3
Chest Press (Machine)
2 Sets
8 Reps
@8
4
Tricep Extension (Machine)
2 Sets
6-8 Reps
@9
5
Single Arm Pushdown
2 Sets
12 Reps
@8
6
Chest Fly (Machine)
2 Sets
12 Reps
@8
Day 3
1
Squat (Barbell)
3 Sets
6-8 Reps
@8
2
Stiff Leg Deadlift
2 Sets
6-8 Reps
@8
3
Leg Press
2 Sets
8 Reps
@8
4
Calf Raise (Leg Press)
2 Sets
12 Reps
@8
5
Hanging Leg Raise
1 Set
AMRAP
-
Day 4
1
Seated Shoulder Press (Dumbbell)
1 Set
12 Reps
@7.5
2
Lat Pulldown
1 Set
12 Reps
@7.5
3
Chest Press (Machine)
1 Set
12 Reps
@7.5
4
Chest Supported Row (Machine)
1 Set
12 Reps
@7.5
5
Incline Chest Press (Machine)
1 Set
12 Reps
@7.5
6
Alternating Dumbbell Curl
1 Set
12 Reps
@7.5
7
Tricep Extension (Barbell)
1 Set
12 Reps
@7.5
8
Reverse Bicep Curl (Dumbbell)
1 Set
12 Reps
@7.5
9
Single Arm Pushdown
1 Set
12 Reps
@7.5
10
Lateral Raise (Cable)
2 Sets
12 Reps
@7.5
11
Chest Fly (Machine)
1 Set
12 Reps
@7.5
12
Shrug (Dumbbell)
1 Set
12 Reps
@7.5